Migraine Friendly Fast Meal: Tacos

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Most migraineurs know that there are not many options for a “quick, migraine-friendly” meal. Tacos with homemade seasoning are a delicious and very quick fall back for us.

Several years ago, I tried various MSG/Gluten free taco seasoning recipes. Our favorite recipe comes from Eating Richly. It is sooooooo quick and easy to make. My husband says that he thinks it tastes even better than the pre-packaged seasoning mix at the store. I agree with him, and even better, it is not filled with high sodium, MSG, preservatives, etc.

I usually double or triple the recipe and store it in a mason jar so that it is ready for me when I need it. I use ~3-4 Tbsp and 1/2 cup of water per pound of meat.


I cook it just like I would the pre-packaged mix. Brown the beef then add 3-4 Tbsp of mix + 1/2 cup water and cook on low.

My version of her recipe is slightly different but please check her site because she has great ideas on it. I do not use onion powder because onions are a migraine trigger. I use cayenne pepper instead of red pepper flakes because cayenne has been proven to help with circulation + migraine prevention.

Mix the following and store until needed

1/4 Cup Chili Powder

1 Tbsp Garlic Powder

1 tsp Cayenne Pepper

1 Tbsp Dried Oregano

2 Tbsp Paprika

1/4 Cup Cumin

1/4 Cup Low Sodium Salt

1/4 Cup Pepper

Last week when I made it, I had a jalapeno in the house that had turned red, so I chopped it up + 1 chopped shallot and added to the browned beef. It was very easy and when I have those items in the house I often add them, but the recipe is great without them too.

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My tacos consist of 

Taco shells (which are naturally gluten free)

Beef mixture

American cheese (I can usually tolerate that without migraine)


*Sometimes I can tolerate a little bit of salsa (depends on my hormones and weather)

Unfortunately salsa, tomatoes, avocados, onions, sour cream, cheddar cheese are all triggers for me so I have those ingredients available for my husband to use, but mine are more basic (still delish)!

I also use this mix to make fajitas….follow the same directions only use chicken strips in place of the beef.

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