Easy Weeknight Taco Stew (Dairy Free)

Steph Wagner

January 4, 2018

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Easy Weeknight Taco Stew (Dairy Free)


Easy Weeknight Taco Stew (Dairy Free) | Weight Loss Surgery Recipes | FoodCoach.Me


I’ve heard from a lot of my weight loss surgery patients and followers that they are in need of more dairy free recipes…and I’ve been working on growing that recipe list!

This easy taco stew is packed with protein and flavor and has no cheese or milk products. It’s also so flavorful that my own family didn’t miss putting cheese over the top. Not in the least.

One thing I love about this chunky stew (other than that it’s so darn easy) is the chunks of carrots and bell pepper keeping it fresh tasting and not all canned ingredients. Don’t get me wrong, there are nights I throw my canned goods into a pot that I keep on hand for a last minute meal! But when you can swing it, fresh veggies mixed in this hearty chili is so filling and satisfying.

Below are some other great dairy free, high protein recipes for post-op WLS patients:

Sun Dried Tomato Baked Chicken | Weight Loss Surgery Recipes | FoodCoach.Me

Sun Dried Tomato Baked Chicken – Members Recipe


Chicken Breakfast Sausage | Egg Free Weight Loss Surgery Breakfast | FoodCoach.Me

Chicken Breakfast Sausage – an egg free, dairy free breakfast recipe!


Citrus Herb Salmon | Bariatric Surgery Recipes | FoodCoach.Me

Citrus Herb Salmon

Easy Weeknight Taco Stew (Dairy Free) | Weight Loss Surgery Recipes | FoodCoach.Me

Easy Weeknight Taco Stew (Dairy Free)

Course: Main Dish
Cuisine: Mexican, Slow Cooker, Stove Top
Servings: 4 servings
Calories: 212kcal
Author: Steph Wagner
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  • 1 lb 93% lean ground beef
  • 1 packet low sodium taco seasoning
  • 1/2 tsp dried minced garlic
  • 1 cup carrots, diced
  • 1 red bell pepper, diced
  • 1 (10 oz) can diced tomatoes and green chiles, undrained
  • 1/4 cup green onion, sliced


  • Heat a nonstick skillet to medium high heat and brown the ground beef. Drain.
  • Add 1 package taco seasoning and 1/2 tsp dried minced garlic. Stir to combine and heat 2 minutes. Transfer the meat to the bottom of a slow cooker.
  • Add to the slow cooker carrots, red bell pepper and canned tomatoes and green chiles. Cook on low for 4-6 hours. Scoop and serve stew, top with green onion. (Can also complete recipe on stove top if needed - heat until carrots are soft).


Serving: 3oz | Calories: 212kcal | Carbohydrates: 9g | Protein: 24g | Fat: 8g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 805mg | Potassium: 580mg | Fiber: 3g | Sugar: 5g | Vitamin A: 7161IU | Vitamin C: 45mg | Calcium: 28mg | Iron: 4mg
Nutrition Facts
Easy Weeknight Taco Stew (Dairy Free)
Amount Per Serving (3 oz)
Calories 212 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Trans Fat 1g
Cholesterol 70mg23%
Sodium 805mg35%
Potassium 580mg17%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 5g6%
Protein 24g48%
Vitamin A 7161IU143%
Vitamin C 45mg55%
Calcium 28mg3%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

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