El Paso is famous for bold Mexican flavors, family-owned restaurants, and fresh ingredients rooted in border culture. The good news is that Mexican food can be very healthy when you know what to order and how to customize it. Many traditional dishes already focus on vegetables, lean proteins, beans, herbs, and simple cooking methods. With small changes—like choosing grilled instead of fried foods—you can enjoy satisfying meals that support digestion, energy, and overall wellness.
From a clinical perspective, nutrition plays a major role in reducing inflammation, supporting joint health, and promoting optimal nervous system function. Dr. Alexander Jimenez, DC, APRN, FNP-BC, frequently emphasizes that food choices work best when paired with integrative chiropractic care and nurse practitioner (NP) guidance. This combined approach supports healing by aligning the body, calming the nervous system, and fueling tissues with proper nutrients.
What Makes Mexican Food Healthy?
Traditional Mexican cuisine is built around whole foods. Many dishes use:
Fresh vegetables and herbs
Beans and legumes
Corn and whole grains
Lean proteins like chicken, fish, and shrimp
Healthy fats from avocado and olive oil
Problems often arise when meals are overloaded with fried items, heavy creams, large portions of cheese, or refined flours. By choosing simpler preparations, you can enjoy authentic flavor without excess calories or inflammation (Scripps Health, 2023; The Takeout, 2024).
Smart swaps that make a difference
Choose grilled or baked instead of fried
Ask for sauces on the side
Limit sour cream and melted cheese
Add extra vegetables or beans
Use corn or whole-wheat tortillas when possible
Healthy Mexican Dishes to Look for in El Paso
El Paso restaurants often offer customization, making it much easier to eat healthy. These dishes are widely available and easy to adjust.
Grilled Fajitas (Chicken, Fish, or Shrimp)
Fajitas are one of the healthiest Mexican options when prepared correctly.
Order tips:
Choose chicken, shrimp, or fish instead of fatty cuts
Ask for extra bell peppers and onions
Skip the cheese, sour cream, and fried tortillas
Add fresh pico de gallo or avocado
Grilled fajitas provide protein for muscle repair and vegetables that support digestion and inflammation control (A Sweet Pea Chef, 2024).
Tacos with Soft Corn or Wheat Tortillas
Tacos do not have to be unhealthy. Soft tortillas and lean fillings make a big difference.
Best taco fillings:
Grilled chicken
Fish or shrimp
Beans or lentils
Veggie-based fillings
Healthy toppings:
Pico de gallo
Cilantro and onion
Salsa verde or roja
Fresh avocado slices
Avoid deep-fried shells and creamy sauces when possible (Isabel Eats, 2024).
Chicken Tortilla Soup
This soup is filling, comforting, and nutrient-dense when made traditionally.
Why it works:
Lean protein from chicken
Hydration from broth
Fiber from vegetables and beans
Spices that support digestion
Ask for fewer fried tortilla strips or enjoy them in moderation (St. Vincent’s Health, 2023).
Ceviche
Ceviche is one of the cleanest Mexican seafood dishes.
Benefits include:
Lean protein from fish or shrimp
Healthy fats when avocado is included
Citrus that supports digestion
No frying or heavy sauces
Ceviche is commonly served with vegetables and lime juice, making it light yet satisfying (Gran Luchito, 2024).
Burrito Bowls (Instead of Burritos)
Burrito bowls offer full flavor without oversized tortillas.
Build a balanced bowl with:
Brown rice or small portions of white rice
Black or pinto beans
Grilled chicken, fish, or shrimp
Lettuce, tomatoes, onions, and peppers
Pico de gallo or salsa
This combination supports steady energy and gut health (Russell Havranek, MD, 2023).
Traditional Healthy Ingredients in Mexican Cuisine
Many traditional Mexican foods are naturally supportive of health and healing.
Nopalitos (Cactus Paddles)
Nopalitos are common in authentic Mexican cooking.
Health benefits:
High in fiber
Supports blood sugar balance
Helps digestion
Low in calories
They are often sautéed with onions, tomatoes, and herbs (Reddit Mexican Food Community, 2023).
Calabacitas (Zucchini Dishes)
Calabacitas are a classic vegetable side.
Why they matter:
Low in calories
High in antioxidants
Easy to digest
Support joint and tissue health
They are often cooked with corn, tomatoes, and mild spices (Mexico in My Kitchen, 2024).
Beans, Corn, and Avocado
These staples form the base of many healthy meals.
Beans: Fiber, protein, and gut-friendly nutrients
Corn: Whole-grain energy source
Avocado: Healthy fats that support joints and the nervous system
Balanced portions of these foods help control hunger and inflammation (Cleveland Clinic, 2023).
Healthy Mexican Food Spots in El Paso
El Paso has many restaurants that make healthy choices easy. These spots are known for fresh ingredients and customizable meals:
Sabrosa La Vida – Known for fresh, balanced options
Verde Salad Co. – Great for bowls and lighter meals
Timo’s Restaurant – Offers fresh proteins and vegetables
Many local restaurants are happy to substitute grilled proteins, add vegetables, or remove heavy toppings when asked.
How Healthy Eating Supports Chiropractic and NP Care
Nutrition and movement are closely connected. According to Dr. Alexander Jimenez, patients often heal faster when their diet supports their care plan.
Integrative chiropractic and NP care focuses on:
Reducing inflammation
Supporting joint and spine alignment
Improving nervous system function
Enhancing digestion and energy
Healthy Mexican food choices—rich in vegetables, lean proteins, and healthy fats—help the body respond better to care (Cigna, 2024; Cleveland Clinic, 2023).
Nutrition, Inflammation, and Recovery
Inflammation can slow healing and worsen pain. Diets high in fried foods, refined sugars, and heavy creams may increase inflammation.
Anti-inflammatory Mexican food choices include:
Grilled proteins
Fresh salsa and pico de gallo
Beans and vegetables
Citrus, herbs, and spices
These foods support tissue repair and gut health, which are essential for long-term recovery (Dr. Alex Jimenez, 2024).
Practical Ordering Tips When Eating Out
When dining in El Paso, small requests can make a big difference.
Helpful phrases to use:
“Grilled instead of fried, please.”
“No sour cream or cheese.”
“Extra vegetables, please.”
“Sauce on the side.”
Most restaurants are happy to accommodate these requests.
Final Thoughts
Healthy Mexican food is easy to find in El Paso when you know what to look for. By choosing grilled dishes, fresh vegetables, beans, and lean proteins, you can enjoy authentic flavor while supporting your health. When paired with integrative chiropractic care and nurse practitioner guidance, these food choices help reduce inflammation, improve mobility, and support whole-body wellness.
As emphasized by Dr. Alexander Jimenez, healing works best when nutrition, movement, and structural alignment all work together.
References
A Sweet Pea Chef. (2024). The healthiest Mexican food options. https://www.asweetpeachef.com/healthiest-mexican-food/
Cigna. (2024). Chiropractic therapy. https://www.cigna.com/knowledge-center/hw/chiropractic-therapy-stc123687
Cleveland Clinic. (2023). Integrative medicine. https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine
Gran Luchito. (2024). Healthy Mexican recipes. https://gran.luchito.com/recipes/healthy-mexican/
Isabel Eats. (2024). Healthy Mexican food recipes. https://www.isabeleats.com/healthy-mexican-food-recipes/
Mexico in My Kitchen. (2024). Healthy Mexican recipes. https://www.mexicoinmykitchen.com/healthy-mexican-recipes-food/
Russell Havranek, MD. (2023). A gut-healthy guide to Mexican cuisine. https://russellhavranekmd.com/a-gut-healthy-guide-to-mexican-cuisine/
Scripps Health. (2023). Healthy Mexican food tips. https://www.scripps.org/news_items/5393-8-healthy-mexican-food-tips
St. Vincent’s Health. (2023). Making healthier restaurant choices. https://stvincents.org/about-us/news-press/news-detail?articleid=59574
The Takeout. (2024). Unhealthiest Mexican restaurant foods. https://www.thetakeout.com/1865939/mexican-restaurant-food-unhealthiest/
Jimenez, A. (2024). Healthy mobility food and chiropractic wellness. https://dralexjimenez.com/healthy-mobility-food-and-chiropractic-el-paso-wellness/
Jimenez, A. (2024). Probiotics and chiropractic healing. https://dralexjimenez.com/el-pasos-guide-to-probiotics-and-chiropractic-healing/
The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, and physical medicine, as well as wellness, sensitive health issues, and functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and the jurisdiction in which they are licensed to practice. We utilize functional health and wellness protocols to treat and support care for musculoskeletal injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters and issues that directly or indirectly support our clinical scope of practice. Our office has made a reasonable effort to provide supportive citations and to identify relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol. To discuss the subject matter above further, please contact Dr. Alex Jimenez or us at 915-50-0900.
Dr. Alex Jimenez, DC, MSACP, CCST, IFMCP*, CIFM*, ATN*
Email: coach@elpasofunctionalmedicine.com
Licensed in: Texas & New Mexico*
