Grilled Prawn Tacos with Crunchy Slaw — Dairy-Free
Light, anti-inflammatory dairy-free tacos: omega-3-rich grilled prawns and crunchy slaw to nourish your gut microbiome.
Ingredients
- 400 g raw peeled prawns (medium-sized)
- 8 corn tortillas (gluten-free, dairy-free)
- 2 tbsp extra virgin olive oil
- 2 garlic cloves, finely minced
- 1 lime (juice + zest)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- Salt and freshly ground black pepper
For the crunchy slaw:
- 1 red pepper (approx. 150 g), thinly sliced
- 1 yellow pepper (approx. 150 g), thinly sliced
- 1 cucumber (approx. 200 g), thinly sliced into half-moons
- 1 ripe avocado (½ avocado per serving, or ⅛ for a strict low-FODMAP version)
- 4 radishes, thinly sliced
- 3 stems fresh chives, finely chopped (or 2 spring onions, green tops only, for low-FODMAP)
- 1 handful fresh coriander, finely chopped
- 1 tbsp fresh lime juice
- 1 tbsp extra virgin olive oil
- Salt and black pepper
For the dairy-free dipping sauce:
- 150 g plain unsweetened coconut yoghurt
- 1 tbsp lime juice
- 1 tsp fresh coriander, finely chopped
- 1 pinch mild chilli (optional)
- Salt
Instructions
Preparation Steps
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Marinate the prawns. In a medium bowl, combine the olive oil, lime juice and zest, minced garlic, cumin, smoked paprika, and turmeric. Season lightly with salt and pepper. Add the peeled prawns and toss well until evenly coated. Leave to marinate for 10 minutes at room temperature — the lime marinade activates digestive enzymes and helps improve the absorption of minerals from the prawns.
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Make the coconut yoghurt sauce. In a small bowl, mix together the coconut yoghurt, lime juice, chopped coriander, and the pinch of mild chilli if using. Season lightly with salt and stir until smooth and well combined. Refrigerate until needed. This plant-based alternative to classic yoghurt delivers all the creamy goodness without any dairy, protecting the gut microbiome of those who are lactose intolerant.
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Prepare the crunchy slaw. Thinly slice the red and yellow peppers, cut the cucumber into thin half-moons, and slice the radishes finely. Peel and stone the avocado, then cut it into slices or chunks (limit to ⅛ avocado per serving if following a strict low-FODMAP protocol). Place all the vegetables in a large bowl and add the chopped chives and fresh coriander. Drizzle with olive oil and lime juice, season with salt and pepper, and toss gently. Keeping the vegetables raw maximises their prebiotic fibre and antioxidant content, feeding the beneficial bacteria in your gut.
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Heat a griddle pan (or a heavy-based frying pan). Place it over a high heat for 2 minutes. It is important that the surface is properly hot before adding the prawns: a quick cook at high temperature helps preserve their omega-3 fatty acids and B vitamins, particularly B12, which is sensitive to prolonged heat.
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Grill the prawns. Arrange them in a single layer without overlapping. Cook for 2 to 3 minutes on each side, until they are pink, lightly golden, and firm to the touch. Avoid overcooking — prawns that are cooked for too long become rubbery and lose some of their nutritional value. Remove from the heat as soon as they are ready and set aside.
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Warm the corn tortillas. Heat them for 30 seconds on each side in a dry frying pan over a medium heat, or wrap them in a damp tea towel and microwave for 1 minute. Corn tortillas are naturally gluten-free and dairy-free, making them ideal for those with sensitivities or following an elimination diet.
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Assemble the tacos. On each warm tortilla, pile a generous portion of crunchy slaw, then top with the grilled prawns. Add a spoonful of coconut yoghurt sauce, a few extra coriander leaves, and a squeeze of fresh lime juice if you like.
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Serve immediately. Arrange the tacos on a board or plate, with the remaining slaw on the side. For an even more gut-friendly version, scatter a small handful of pumpkin seeds (a source of magnesium and zinc) over the slaw just before serving.
💡 Gut-Friendly Tips & Adaptations
- Strict low-FODMAP version (IBS): Replace the peppers with cucumber only (≤ 75 g per serving), limit avocado to ⅛ per taco, use only the green tops of spring onions, and check that your corn tortillas contain no high-FODMAP additives (polyols, inulin).
- Storage: The slaw keeps for up to 24 hours in the fridge (without the avocado or sauce) in an airtight container. Grilled prawns will keep for 2 days refrigerated; reheat them quickly in a frying pan to preserve their texture and nutrients.
- Microbiome boost: Add a tablespoon of well-drained kimchi or sauerkraut to your tacos for a natural dose of probiotics, if you tolerate fermented foods well.