When you have a busy schedule, it’s hard to find quick and easy ways to cut back on extra carbs and calories. As a working mom of 3 boys, I try to keep up with family traditions like Taco Tuesdays but with a healthier twist. How do I make Taco Tuesdays healthier? The answer is easy – red bell peppers!

Red bell peppers are a great substitute for flour tortillas and fried taco shells.

Here’s how to make it:


  • Cut two or three peppers in half and scoop out the seeds. They will look like little bowls once all the seeds are cleaned out.
  • Pop the peppers in the oven at 350 degrees for 30 minutes.
  • While the peppers are in the oven, prepare the rest of your taco fixings. Use a lean protein like ground turkey. Brown and season the ground turkey with some taco seasoning, then dice up come fresh tomatoes and avocado.
  • When the peppers are out of the oven, fill them with all your taco fixings.

This is a carb and gluten free recipe that you and your family can enjoy without too much prep work.

If you’re wondering how much less calories, carbs and fat you’re avoiding, see the chart below.

A whole red pepper has 37 calories and 7 grams of carbs, and by cutting each pepper into half, the total calories and carbs are even less.

So go on, start a new tradition with your family and enjoy your Taco Tuesday by trying this simple swap for less calories and carbs!



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    By: Karen Kelly, R.D.

    Registered dietitian Karen Kelly is available for nutrition counseling every Tuesday in our Springfield and Hoboken locations. She is a graduate of Ohio State University and the College of Saint Elizabeth where she received her registered dietitian degree. Karen found her true calling by helping people make better nutrition choices to improve their health. She is a member of the American Dietetic Association, the New Jersey Dietetic Association, Nutrition Entrepreneurs, Nutrition in Complementary Care as well as Sports and Cardiovascular Nutrition.

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