Ground Beef Tacos

Tanya Eisenwasser

Print Recipe

Classic tacos made with fresh ingredients and homemade tortillas.

Prep 15 min

Cook 15 min

Serves 4

Gluten-freeDairy-free

Ingredients

For the Beef

• 1 lb fresh ground beef (see note on sourcing)
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper (optional)

For the Toppings

• 2 cups shredded lettuce (romaine or butter lettuce)
• 1 cup shredded carrots
• 2 green onions, green parts only, sliced
• 1/2 cup fresh cilantro, chopped (optional)
• Mango Salsa for topping

To Serve

• 8 Cassava Flour Tortillas

Instructions

Cook the Beef

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the ground beef and break it up with a spatula.
3. Cook for 6-8 minutes, stirring occasionally, until no pink remains and liquid has evaporated.
4. Add the cumin, oregano, salt, and pepper if using.
5. Stir to combine and cook another minute to let the spices bloom.
6. Remove from heat.

Prepare the Toppings

1. Shred the lettuce and place in a bowl.
2. Shred the carrots and place in another bowl.
3. Slice the green parts of the green onions.
4. Chop the cilantro if using.

Warm the Tortillas

1. Heat a dry skillet over medium heat.
2. Warm each tortilla for about 30 seconds per side until pliable.
3. Keep warm wrapped in a clean kitchen towel.

Assemble

1. Place a portion of seasoned beef in the center of each tortilla.
2. Top with lettuce, carrots, and green onions.
3. Add cilantro and mango salsa as desired.
4. Serve immediately.

Tips & Substitutions

• Grind your own beef or buy from a butcher who grinds to order. Pre-ground beef has been sitting longer and will have higher histamine levels. Freshness matters.
• If you react to cumin or oregano, just use salt and thyme for seasoning.
• Butter lettuce leaves work as wraps instead of tortillas for a lighter, grain-free option.
• Ground turkey works as a substitute for the beef. Season and cook the same way.
• Make a double batch of seasoned meat. Cool quickly in a shallow container, then freeze portions promptly for a future quick taco night.

Why This Works

Fresh ground beef. When freshly ground and cooked immediately, beef is generally well tolerated. The key is sourcing from a butcher who can grind to order.

Cassava flour tortillas. Cassava is a gluten-free, grain-free flour that is commonly well tolerated. Homemade tortillas avoid the preservatives found in store-bought wraps.

Mango salsa. Fresh mango is generally well tolerated and replaces tomato salsa, which is a common trigger for histamine intolerance. It adds the brightness that tacos need.

Romaine lettuce and carrots. Both are naturally low in histamine. They add crunch and freshness to each taco without adding histamine load.

Cumin and oregano. Dried spices are generally tolerated in small amounts, though individual sensitivity varies. These provide the classic taco flavor.

Storage

Best eaten fresh. Ground beef accumulates histamine quickly once cooked, so serve right after cooking. If you have leftover seasoned beef, refrigerate within 30 minutes and eat within 24 hours. Store tortillas and toppings separately and assemble just before eating.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.