IBD-Friendly Shrimp Tacos With a Twist

Recently for Cinco de Mayo, I wanted to get a little more creative with my recipes. To prepare, I made a few Mexican dishes with a lot of different substitutes since I cannot have spicy food, due to my IBD and an issue I have with temperature intolerance due to dysautonomia.

One of the dishes I had made that week was a twist on plain tacos. Don't get me wrong, I love me some tacos, but when I found out my significant other wasn't a fan of shrimp, I accepted the challenge of trying to find a way to prepare it in a way that he would approve. I'll get to the point - it was a hit. A "10/10" in his words.

What you'll need from the store or your pantry:

Ingredients for shrimp tacos

  • 2 lbs packaged medium shrimp peeled and deveined
  • 1 packet taco seasoning (I only ended up using half of the packet, but you can use as much or as little as you like!)
  • 1 cup Greek yogurt
  • Cilantro Paste (You can find this in the vegetable aisles in your local grocery stores)
  • 1 Cup mix of shredded mozzarella and cheddar cheese
  • 1 tablespoon butter
  • 1 package of small, fluffy flour tortillas
  • Lettuce (optional)
  • 1 cup diced mango
  • 1 lime
  • 2 avocados (cut into slices or chunks)

*Warm your tortilla shells in aluminum foil while you whip up the rest of your recipe.

Preparing the shrimp for the taco recipe

  1. In a warm skillet, place 1 tablespoon butter, olive oil or oil of your preference.
  2. For packaged shrimp (remember most are already cooked), you just need to "pink" and grill them up to your liking. Place shrimp in the butter and toss around to coat.
  3. Add half a cup of water and 1/2 packet taco seasoning - as mentioned, I only used half, but if you like that flavoring, use the whole packet.
  4. Brown each side for 2-3 minutes.

Directions for the creamy cilantro sauce

  1. Combine 1 cup of Greek yogurt (this is substituted instead of a mayonnaise type of dressing), juice contents of one lime, and 1 tablespoon of cilantro paste.
  2. Mix until you have a smooth creamy texture - this sauce is great for making it exactly how you want it to taste. More lime? Add more lime juice. Not a fan of cilantro? Just add little by little until you get the desired flavor you'll top your tacos with.

Building your shrimp tacos

Grab your warmed tortilla shells out of the oven and start your line to your very own build your own taco bar. I think this presents a lot of fun if you're making this for date night, or if you're having people over - more organized, less messy, you know what's clean, dirty and how much is left. The really nice thing about this recipe is that all of the ingredients can be suited to your liking and adjusted.

"You can eat tacos? With IBD?" Yes!

I used substitutes I know would be IBD-friendly for me. (Everyone is different!) For instance, if you can't have mango, consider using a tablespoon of shredded canned pineapple instead to top your tacos! Instead of using fatty mayo with ingredients that may not suit your diet or be safe for you, I use Greek yogurt for many things.

And don't be afraid to be creative! I paired this meal with a simple mango and tomato salsa. I shredded the remains of the mango and cut up 1 large Roma tomato. I gave them a simple mix and let the mango juice combine with the acid in the tomato and it made for a perfect combination to be paired with lime-flavored salted tortilla chips. This was a hit.

The combination of the creamy cilantro sauce over the shrimp was amazing and paired with the lime tortilla chips and mango salsa, it was one of the better meals I've honestly ever cooked!

Crohn's and ulcerative colitis recipes

When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!

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Nutrition facts

Remember, this is serving amounts for 2 people, with multiple tacos.

  • calories: 1,876.9
  • cholesterol: 371.7 mg
  • dietary fiber: 33.7 g
  • potassium: 2, 175.1 mg
  • protein: 99.0 g
  • saturated fat: 27.5 g
  • sodium: 4,179.7 mg
  • sugars: 35.3 g
  • total fat: 89.8 g
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