Looking for the perfect healthy Mexican appetizer for your next gathering? These Heart Healthy Wonton Taco Cups offer a delightfully crisp bite without the extra fat and calories of traditional deep-fried shells. By using store-bought wonton wrappers and lean chicken sausage, you get all the bold, spicy flavor of a taco in a convenient, portion-controlled "cup."
Whether you are hosting a game day party or just need a fun family snack, these mini taco cups are a guaranteed hit. They are simple to prepare, easy to customize, and perfectly sized for a heart-healthy or diabetic-friendly diet.
Want even more delicious eats from south of the border? Check out all of our flavorful Mexican recipes. We also have a tasty variety of healthy taco recipes you can pair these taco cups with!
This recipe swaps traditional high-fat ground beef for lean chicken sausage and replaces fried tortilla shells with baked wonton wrappers. These simple changes significantly reduce saturated fat while maintaining the satisfying crunch and spicy Mexican flavor profile you love.
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It is best not to freeze them once baked, as the wonton wrappers lose their crispness. However, you can freeze the cooked sausage filling separately for up to 3 months.
Keep a close eye on the oven during the last few minutes of baking. Wonton wrappers are thin and can move from crispy to burnt very quickly.
Traditional wonton wrappers are made with wheat flour. If you need a gluten-free option, look for rice-paper wrappers or use corn tortilla rounds.
Recipe yields 18 servings
Preheat oven to 350°.
Cut chicken sausages in half lengthwise and then into 1/8 inch thick slices. In a medium bowl, mix together sausages, taco sauce, chili powder, jalapenos, egg whites and cheese. Mix thoroughly.
Lightly coat muffin pans with nonstick cooking spray, and place one wonton wrapper into each muffin cup. Spoon sausage and cheese mixture into each wrapper.
Bake for approximately 20 minutes until cheese is melted and wonton wrappers become crispy. Garnish with chopped fresh cilantro. Serve hot.
Air Fryer Instructions: To make these even faster, place the filled wonton cups in your air fryer basket at 350°F. Cook for 5–8 minutes, or until the edges are golden brown and the cheese is bubbly.
To round out a healthy Mexican-themed spread, serve these cups alongside a fresh taco pasta salad or a bowl of beef chili. They also pair beautifully with a light, strawberry avocado salsa for a refreshing contrast.
If you cannot find wonton wrappers, you can use small corn tortillas cut into circles or even thin slices of bell pepper for a grain-free "cup."
Lean ground turkey or crumbled soy chorizo are excellent heart-healthy alternatives for the filling.
For a milder version, swap the canned jalapeños for diced green chiles or sautéed bell peppers.
Look for a "no salt added" or low-sodium taco sauce to keep the heart-healthy profile.