With this healthier take on barbacoa beef, you can make shredded beef from lean eye of round roast that is very tender and full of flavor. You can make it in an Instant Pot, Ninja Foodi, or even a slow cooker. There are only 2 grams of fat and 90 calories in each serving, which makes it a great healthy recipe for meal prep. Burrito bowls, cheesy baked tacos, taquitos, quesadillas, nachos—you name it!.
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Barbacoa beef has become an increasingly popular Tex-Mex dish, but many wonder – is it actually healthy? With its rich, hearty flavors and tender, fall-apart texture, it may seem indulgent. However, barbacoa can be a nutritious choice when enjoyed in moderation.
What is Barbacoa Beef?
Barbacoa is a Mexican method of slowly cooking meat that has been wrapped and steamed until ultra-tender. The Westernized Tex-Mex version that has become popularized by chains like Chipotle features beef cheeks or chuck roast that is braised in a blend of smoky, spicy and tangy seasonings.
The meat is cooked low and slow, allowing the connective tissue to break down into succulent gelatin. Once fork-tender, the beef is pulled or shredded and then tossed with some of the flavorful cooking liquid to moisten and soak up extra flavor.
Common seasonings include chipotle peppers, garlic, cumin, oregano, lime juice, vinegar, beer or beef broth. This imparts a slightly spicy, subtly smoky flavor with a tangy finish from the lime and vinegar.
Nutritional Profile of Barbacoa Beef
A 3 oz (85 gram) serving of barbacoa beef provides the following nutrients (1)
- Calories: 187
- Fat: 10g
- Saturated Fat: 4g
- Protein: 21g
- Carbohydrates: 0g
- Fiber: 0g
- Sodium: 430mg
Barbacoa is a good source of protein and provides around 40% of the Daily Value It also contains a variety of vitamins and minerals, including
- Iron: 24% DV
- Zinc: 22% DV
- Vitamin B12: 25% DV
- Vitamin B6: 15% DV
- Niacin: 15% DV
- Vitamin A: 10% DV
However it is high in saturated fat and sodium providing 18% and 20% of the Daily Value per serving, respectively. Overall though, beef barbacoa can be incorporated into a healthy diet when consumed in moderation.
Benefits of Beef Barbacoa
Here are some of the key nutrients and health benefits associated with beef barbacoa:
1. High-Quality Protein
Beef is one of the best sources of protein available. A 3 oz serving provides 21g protein, supplying around 40% of the Daily Value (1).
Protein is essential for building and repairing tissues and muscle mass. Getting adequate intake can help maintain strength and mobility with aging (2).
The protein found in beef is considered high-quality and contains all the essential amino acids your body needs from food.
2. Rich in Iron
Beef barbacoa is high in iron, with a single serving boasting 24% of the Daily Value (1).
Iron is crucial for oxygen transport, energy production, immune function, brain function and more (3).
While plant foods contain iron, it is not absorbed as well as the heme iron found in meat. Beef is the top contributor of iron in the American diet (4).
3. Source of Other Micronutrients
In addition to protein and iron, beef barbacoa provides a variety of other important vitamins and minerals.
These include zinc, vitamin B12, vitamin B6 and vitamin A — all of which play key roles in immune function, energy levels, vision and more (1, 5, 6, 7).
Beef is one of the most nutrient-dense foods available and can help you meet your nutritional needs.
Potential Downsides of Beef Barbacoa
While beef barbacoa offers some nutritional upside, there are a few potential downsides to consider:
High in Saturated Fat
The biggest concern with beef is its high saturated fat content. The American Heart Association recommends limiting saturated fat to 5-6% of total calories (8).
The saturated fat in beef has been linked to increased LDL (bad) cholesterol levels, a risk factor for heart disease. However, research shows lean cuts of beef can fit into a heart-healthy diet (9).
Choosing extra lean barbacoa and limiting portion sizes can help minimize adverse effects on cholesterol levels.
Contains Added Sodium
Like many processed and restaurant foods, beef barbacoa contains added sodium, providing 18% of the Daily Value per serving (1).
While moderate sodium intake is healthy, excessive amounts have been linked to high blood pressure, which can increase heart disease risk (10).
Those with high blood pressure or on a low sodium diet should be mindful of sodium levels in barbacoa. Request no added salt or limit portion sizes.
May Contain Antibiotics and Hormones
Most beef in the US comes from conventionally-raised cows. These cattle are often given antibiotics and hormones to accelerate growth (11).
Overuse of antibiotics can promote resistance. Hormone use is controversial but unlikely to pose health risks in the low doses allowed (12).
Choosing grass-fed, organic and hormone-free beef when possible is recommended to minimize antibiotic and hormone exposure.
Healthy Ways to Enjoy Beef Barbacoa
Here are some tips for enjoying beef barbacoa as part of a healthy diet:
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Use lean cuts: Select well-trimmed, extra lean cuts of beef to minimize saturated fat intake.
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Watch your portions: Stick to sensible 3-4 oz portions to keep calories, fat and sodium in check.
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Fill up on veggies: Bulk up tacos, bowls and burritos with lots of fresh veggies like lettuce, tomatoes, salsa and guacamole.
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Enjoy with whole grains: Serve barbacoa with brown rice, quinoa or 100% whole wheat tortillas to add filling fiber.
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Boost nutrition: Add extras like chopped cilantro, diced onions, lime wedges and hot sauce for flavor and nutrients.
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Try lower sodium options: Request no added salt or use low sodium broth when preparing at home.
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Balance with other meals: Round out your day with lighter, plant-based meals to balance out the heartier barbacoa meal.
The Bottom Line
Beef barbacoa can be enjoyed as part of a healthy diet when consumed in moderation alongside plenty of vegetables, whole grains and lean proteins.
It provides high-quality protein, important vitamins and minerals like iron and zinc, all for under 200 calories per serving.
However, beef also contains saturated fat and sodium, so sensible portion sizes are key. Choosing lean cuts of grass-fed beef when possible and adding extras like veggies can help maximize the nutritional value.
Overall, beef barbacoa makes for a tasty, protein-packed Tex-Mex meal when paired with healthy sides and enjoyed a few times per week as part of a varied diet.
Slice a 2-pound eye of round roast into 4 pieces.
The recipe calls for eye of round, which has 145 calories, 26g of protein, and 4g of fat per 4 oz raw according to the USDA FoodData Central. Most traditional barbacoa recipes will call for fattier cuts like beef cheeks or chuck roast, but I’ve found you can still get super tender barbacoa with leaner cuts.
Below are some other roasts you could use instead of eye of round, such as the bottom round roast I used for my Ninja Foodi pot roast or the chuck tender roast I used for my smoked pot roast.
- Round roast on the bottom has 160 calories, 25 grams of protein, and 6 grams of fat.
- It has 175 calories, 21 grams of protein, and 10 grams of fat.
- 160 calories, 23 grams of protein, and 7 grams of fat in a chuck roast.
Since the recipe doesn’t call for any extra oil or high-fat ingredients, you can use a beef cut with more fat if you want to.
Add the barbacoa beef back to the juices.
That’s it, you’re ready to rock. As you’d expect, this barbacoa gets better the longer it’s in the juices. Let it sit in the juices for a while if you’re not in a hurry. Set your pressure cooker to “keep warm.”
And I would be remiss if I didn’t mention that if you are using a Foodi or Instant Pot Duo Crisp, you can broil your finished barbacoa beef if you want to. As I said in my Instant Pot BBQ pulled chicken recipe, this is a great way to give shredded proteins more texture and make the edges crispy without cooking them too long. Usually 6-10 minutes does the trick.
EASY BARBACOA RECIPE | perfect for tacos, burritos, bowls, and salads!
FAQ
What are the benefits of eating barbacoa?
Is barbacoa a good protein?
Is barbacoa lean meat?
Is barbacoa a fatty meat?
Is beef barbacoa easy to eat?
Beef Barbacoa, a dish hailing from Mexico and the Caribbean, is yes, effortless to eat. It is traditionally slow-cooked – often in pits – with seasonings or a light broth until very tender.
What is barbacoa beef?
Barbacoa is an authentic Mexican dish made with beef, goat or lamb. It is traditionally seasoned with dried chilies and spices and slowly cooked until tender. Barbacoa is then used as a delicious filling for tacos, burritos and other dishes. This is my favorite Barbacoa Beef recipe!
Can you cook shredded beef barbacoa in a slow cooker?
Simmered in citrus juices and the perfect blend of spices, this smoky and tender shredded beef barbacoa is the ultimate barbacoa recipe! Make it in your slow cooker or Instant pot. Cut beef into cubes and set aside. Prep onion and garlic as noted.
What is barbacoa and why is it worth eating?
Barbacoa is a dish known for its tender and succulent beef, fragrant spices, and aromatic sauce. It is worth eating for its rich flavors and melt-in-your-mouth texture. Making barbacoa is relatively easy and the leftovers make for great meals throughout the week.