Healthiest Taco Bell Items: 18 Nutritious Menu Options to Order

When you’re trying to maintain a healthy eating plan, fast food restaurants can seem like a challenge. However, making nutritious choices at Taco Bell is more achievable than you might think.

While many fast food items are high in calories, saturated fat, and sodium, Taco Bell offers several menu options that can fit into various dietary approaches, including low-calorie, high-protein, vegetarian, vegan, and even low-carb eating plans.

This comprehensive guide explores 18 of the healthiest Taco Bell items you can order, along with practical tips to make your meal even more nutritious.

Understanding Nutrition at Fast Food Restaurants

Before diving into specific menu items, it’s important to understand what makes a fast food option “healthier.” Generally, you want to look for items that provide:

• Adequate protein to keep you satisfied
• Reasonable calorie counts that fit your daily needs
• Fiber from beans, vegetables, and whole grains
• Moderate amounts of saturated fat and sodium
• Minimal added sugars

Keep in mind that “healthier” doesn’t necessarily mean “health food.” These options are simply better choices when you find yourself at Taco Bell and want to make decisions that align with your wellness goals.

Best Low-Calorie Options at Taco Bell (Under 200 Calories)

If you’re watching your calorie intake, these six menu items all clock in under 200 calories. While they’re smaller portions, you can combine two or three of them for a complete, satisfying meal.

1. Crunchy Taco

The classic Crunchy Taco features seasoned beef, crisp lettuce, and shredded cheese in a crunchy corn shell. It’s one of the most straightforward options on the menu.

Nutrition per serving:

• Calories: 170
• Protein: 8g
• Fat: 9g
• Carbohydrates: 13g
• Fiber: 3g
• Sodium: 310mg

2. Soft Taco

Similar to the Crunchy Taco but wrapped in a soft flour tortilla, this option contains the same filling of seasoned beef, lettuce, and cheese.

Nutrition per serving:

• Calories: 180
• Protein: 9g
• Fat: 9g
• Carbohydrates: 17g
• Fiber: 3g
• Sodium: 500mg

3. Doritos Locos Taco

For those who enjoy extra flavor, the Doritos Locos Taco features a shell made from Nacho Cheese Doritos, filled with seasoned beef, lettuce, and cheese.

Nutrition per serving:

• Calories: 170
• Protein: 8g
• Fat: 9g
• Carbohydrates: 13g
• Fiber: 3g
• Sodium: 360mg

4. Cheesy Roll Up

This simple vegetarian option consists of Taco Bell’s three-cheese blend rolled into a warm flour tortilla.

Nutrition per serving:

• Calories: 180
• Protein: 9g
• Fat: 9g
• Carbohydrates: 15g
• Fiber: 2g
• Sodium: 430mg

5. Black Beans and Rice

This vegetarian side dish combines seasoned black beans with Mexican rice, providing both protein and fiber.

Nutrition per serving:

• Calories: 170
• Protein: 4g
• Fat: 4g
• Carbohydrates: 31g
• Fiber: 4g
• Sodium: 320mg

6. Chicken Chipotle Melt

Among the low-calorie options, this item offers the most protein per calorie. It contains grilled chicken, melted cheese, and creamy chipotle sauce in a soft tortilla.

Nutrition per serving:

• Calories: 190
• Protein: 12g
• Fat: 9g
• Carbohydrates: 15g
• Fiber: 1g
• Sodium: 530mg

Top Vegetarian Choices at Taco Bell

Taco Bell offers an extensive Veggie Cravings menu with numerous vegetarian options. Many of these can be made vegan by requesting modifications such as removing dairy products or ordering “fresca style” to replace cheese and sour cream with pico de gallo.

7. Black Bean Quesalupa

The Quesalupa features a thick chalupa shell with melted cheese baked inside, filled with black beans, reduced-fat sour cream, lettuce, tomatoes, and shredded cheese.

Nutrition per serving:

• Calories: 590
• Protein: 22g
• Fat: 33g
• Carbohydrates: 51g
• Fiber: 9g
• Sodium: 870mg

8. Black Bean Crunchwrap Supreme

This vegetarian version of a Taco Bell favorite features black beans, nacho cheese sauce, a crunchy tostada shell, reduced-fat sour cream, lettuce, and tomatoes all wrapped in a grilled flour tortilla.

Nutrition per serving:

• Calories: 510
• Protein: 13g
• Fat: 17g
• Carbohydrates: 77g
• Fiber: 8g
• Sodium: 1,080mg

9. Veggie Power Menu Bowl

This bowl includes black beans, seasoned rice, reduced-fat sour cream, guacamole, shredded cheese, lettuce, and tomatoes.

Nutrition per serving:

• Calories: 430
• Protein: 12g
• Fat: 17g
• Carbohydrates: 57g
• Fiber: 10g
• Sodium: 810mg

Low-Carb and Keto-Friendly Option

Finding low-carb options at Taco Bell requires some creativity since most menu items feature tortillas, rice, or beans. However, with strategic modifications, you can create a satisfying low-carb meal.

10. Modified Power Menu Bowl

Order a Chicken or Steak Power Menu Bowl and request no rice and no beans. Add extra meat for additional protein and satiety.

This modification gives you a bowl with your choice of protein, cheese, guacamole, lettuce, tomatoes, reduced-fat sour cream, and avocado ranch sauce.

Nutrition per serving (Chicken Power Menu Bowl with extra chicken, no beans, no rice):

• Calories: 290
• Protein: 29g
• Fat: 15g
• Carbohydrates: 8g
• Fiber: 3g
• Sodium: 1,040mg

High-Protein Menu Items at Taco Bell

Protein is essential for maintaining muscle mass, supporting metabolism, and keeping you feeling full between meals. These eight options each provide at least 20 grams of protein, making them excellent choices when you need sustained energy.

11. Quesalupa

The standard Quesalupa features seasoned beef in a cheese-filled chalupa shell, topped with reduced-fat sour cream, shredded cheese, lettuce, and tomatoes.

Nutrition per serving:

• Calories: 610
• Protein: 25g
• Fat: 36g
• Carbohydrates: 46g
• Fiber: 8g
• Sodium: 1,000mg

12. Quesarito

This innovative menu item combines a quesadilla and burrito, featuring seasoned beef, seasoned rice, nacho cheese sauce, shredded cheese, reduced-fat sour cream, and chipotle sauce.

Nutrition per serving:

• Calories: 650
• Protein: 22g
• Fat: 33g
• Carbohydrates: 67g
• Fiber: 6g
• Sodium: 1,390mg

13. Cheesy Gordita Crunch

One of Taco Bell’s signature items, the Cheesy Gordita Crunch wraps a crunchy taco filled with seasoned beef, lettuce, and shredded cheese inside a warm flatbread with melted cheese and spicy ranch sauce.

Nutrition per serving:

• Calories: 500
• Protein: 20g
• Fat: 28g
• Carbohydrates: 41g
• Fiber: 5g
• Sodium: 850mg

14. Chicken Quesadilla

Made with grilled chicken, a three-cheese blend, and creamy jalapeño sauce in a grilled flour tortilla, the quesadilla is a protein-rich choice.

Nutrition per serving:

• Calories: 510
• Protein: 27g
• Fat: 26g
• Carbohydrates: 38g
• Fiber: 4g
• Sodium: 1,250mg

15. Chicken Power Menu Bowl

This bowl features grilled chicken on a bed of seasoned rice and black beans, topped with guacamole, reduced-fat sour cream, shredded cheese, lettuce, tomatoes, and avocado ranch sauce.

Nutrition per serving:

• Calories: 470
• Protein: 26g
• Fat: 19g
• Carbohydrates: 50g
• Fiber: 7g
• Sodium: 1,200mg

16. Grande Toasted Breakfast Burrito

Start your day with this protein-packed breakfast option featuring sausage, eggs, shredded cheese, seasoned potatoes, and pico de gallo in a grilled flour tortilla.

Nutrition per serving (with sausage):

• Calories: 560
• Protein: 22g
• Fat: 31g
• Carbohydrates: 49g
• Fiber: 4g
• Sodium: 1,150mg

17. Breakfast Crunchwrap

This breakfast specialty includes scrambled eggs, bacon, hash browns, shredded cheese, and creamy jalapeño sauce wrapped in a grilled tortilla.

Nutrition per serving:

• Calories: 670
• Protein: 21g
• Fat: 41g
• Carbohydrates: 50g
• Fiber: 4g
• Sodium: 1,270mg

18. Hash Brown Toasted Breakfast Burrito

This morning option combines bacon, hash browns, eggs, and shredded cheese in a toasted flour tortilla.

Nutrition per serving:

• Calories: 570
• Protein: 21g
• Fat: 33g
• Carbohydrates: 49g
• Fiber: 4g
• Sodium: 1,270mg

Smart Ordering Strategies for Healthier Taco Bell Meals

Beyond choosing the right menu items, you can make several modifications to improve the nutritional profile of your Taco Bell order.

Request Fresca Style

Ordering your item “fresca style” replaces cheese, sour cream, and mayo-based sauces with freshly prepared pico de gallo. This simple swap can save you several hundred calories and significantly reduce saturated fat content while adding more vegetables to your meal.

Add Extra Protein

Request extra meat or beans to increase the protein content of your meal. Higher protein meals tend to be more filling and can help you stay satisfied longer, potentially preventing overeating later in the day.

Include Healthy Fats

Ask for guacamole to add heart-healthy monounsaturated fats from avocados. While this adds calories, these fats can help with nutrient absorption and provide satiety.

Load Up on Vegetables

Request extra lettuce, tomatoes, or onions to increase the fiber and nutrient content of your meal without adding many calories.

Choose Smart Beverages

Skip sugar-sweetened sodas and frozen drinks. Instead, opt for water, unsweetened iced tea, or zero-calorie beverages to avoid unnecessary added sugars and empty calories.

Skip Desserts and Sweets

Taco Bell’s dessert items like Cinnabon Delights are high in sugar and calories while providing minimal nutritional value. Save room in your calorie budget for more nutritious foods.

Use the Nutrition Calculator

Take advantage of Taco Bell’s online nutrition calculator to customize your order before arriving at the restaurant. This tool allows you to see exactly how modifications affect the nutritional content of your meal.

Considerations When Eating at Taco Bell

Sodium Content

One of the biggest challenges with Taco Bell and most fast food is the high sodium content. Nearly every menu item contains significant amounts of salt, as the meats, beans, sauces, and tortillas are pre-seasoned.

If you’re following a sodium-restricted diet for heart health or other medical reasons, fast food restaurants may not be your best option. A single meal can easily exceed half of the recommended daily sodium intake of 2,300 mg.

Processed Ingredients

Most Taco Bell menu items contain highly processed ingredients and food additives. Apart from fresh vegetables, many components are pre-made in manufacturing facilities rather than prepared fresh in-store.

Emerging research suggests that diets high in ultra-processed foods may be associated with increased risk of obesity, metabolic syndrome, cardiovascular disease, and certain types of cancer. While enjoying Taco Bell occasionally likely won’t harm your health, it shouldn’t be a regular part of your diet if you’re focused on optimal wellness.

Portion Control Challenges

Fast food is often engineered to be highly palatable, combining salt, fat, and refined carbohydrates in ways that can override natural fullness signals. This can make it easy to overeat, even when you’re no longer physically hungry.

Being mindful of your hunger and fullness cues, eating slowly, and stopping when satisfied rather than stuffed can help you avoid consuming more calories than your body needs.

Building a Balanced Taco Bell Meal

If you’re visiting Taco Bell, consider these strategies for creating a more balanced meal:

For a Low-Calorie Meal (400-500 calories): Order two Crunchy Tacos with extra lettuce and request them fresca style. Add a side of black beans for extra protein and fiber.

For a High-Protein Meal: Choose a Chicken Power Menu Bowl or Chicken Quesadilla. These provide substantial protein to keep you satisfied.

For a Vegetarian Meal: The Veggie Power Menu Bowl or Black Bean Crunchwrap Supreme offer plant-based protein along with fiber from beans and vegetables.

For a Low-Carb Meal: Order the modified Power Menu Bowl (no rice, no beans, extra meat) with guacamole, cheese, lettuce, and tomatoes.

Comparing Taco Bell to Other Fast Food Options

When compared to other major fast food chains, Taco Bell offers some unique advantages for health-conscious diners:

The extensive vegetarian menu makes it easier for vegetarians and vegans to find satisfying options beyond salads. The ability to customize orders and the transparency of nutritional information also help diners make informed choices.

However, like most fast food chains, Taco Bell’s menu is still high in sodium, relies heavily on processed ingredients, and offers limited whole foods. If you’re looking for truly nutritious meals, preparing food at home from whole ingredients is always the best option.

Frequently Asked Questions About Healthy Eating at Taco Bell

Can I eat at Taco Bell while losing weight?

Yes, you can include Taco Bell in a weight loss plan if you make careful choices and watch portion sizes. Focus on lower-calorie, higher-protein options and be mindful of your total daily calorie intake. Remember that weight management is about overall dietary patterns, not individual meals.

Are the vegetarian options at Taco Bell actually healthy?

Vegetarian doesn’t automatically mean healthy. While Taco Bell’s vegetarian items avoid meat, many are still high in calories, sodium, and refined carbohydrates. Black beans do provide fiber and plant-based protein, which are nutritional benefits. The healthiest vegetarian options are those with more vegetables and fewer high-calorie sauces.

What’s the lowest calorie meal I can order at Taco Bell?

A single Crunchy Taco or Doritos Locos Taco at 170 calories is among the lowest-calorie individual items. However, for a more complete meal that will actually satisfy you, consider ordering two to three of the lower-calorie options, which would total 340-510 calories.

Can I eat Taco Bell on a keto diet?

While challenging, it’s possible to eat keto at Taco Bell by avoiding rice, beans, and tortillas. The modified Power Menu Bowl (no rice, no beans, extra meat) is your best option, providing high protein and fat with minimal carbohydrates.

The Bottom Line on Healthiest Taco Bell Items

While Taco Bell isn’t a health food restaurant, it offers several menu options that can fit into various dietary approaches when you need a quick, convenient meal.

The healthiest choices at Taco Bell are generally those that are higher in protein, moderate in calories, and include some vegetables. Low-calorie options like basic tacos work well when combined together, while Power Menu Bowls and quesadillas provide more protein and are more filling as single items.

Vegetarians have numerous options at Taco Bell, and with modifications, even those following low-carb or keto diets can find something suitable.

Remember to use ordering strategies like requesting fresca style, adding extra vegetables, choosing zero-calorie drinks, and skipping desserts to make your meal as nutritious as possible.

However, keep in mind that even the healthiest Taco Bell items are high in sodium and made with processed ingredients. While enjoying Taco Bell occasionally won’t derail a healthy diet, it shouldn’t be a regular staple if you’re prioritizing optimal nutrition and wellness.

The best approach is to view fast food as an occasional convenience rather than a dietary foundation, and when you do visit Taco Bell, use the strategies outlined in this guide to make the most nutritious choices available.

Sources:

• Taco Bell Nutrition Information
• USDA FoodData Central
• CDC – Nutrition
• WHO – Healthy Diet
• NIH Research Matters
• American Heart Association – Healthy Eating
• American Diabetes Association – Nutrition