I don’t know about you, but sometimes at 11 p.m. I get hit by an intense TBC: Taco Bell craving. (Taco Supremes are LIFE.)
And while the chain is better known for its chalupas and Doritos tacos, you can get your fix in a more healthy way. “Taco Bell has a surprising number of better options,” says Lindsey Janeiro, R.D.N. “They have an in-house registered dietitian who oversees the whole menu and works to remove additives and preservatives, artificial flavors and colors, high-fructose corn syrup, partially hydrogenated oil, and reducing sodium across the menu.” The more you know!
Check out what nutritionists recommend ordering the next time you’re in a “Yo quiero Taco Bell” kind of mood.
Courtesy of Taco Bell
Tacos on your mind? Stick with the soft taco and make it Fresco, swapping out the cheese, sour cream, and mayo-based sauces for pico de gallo. “The fresh veggies give you two grams of fiber each and only four grams of total fat (with only 1.5 grams coming from saturated fat),” says Brynn McDowell, registered dietitian. “I’d add guacamole for a little more calories and heart-healthy fat, which will help keep you full until your next meal or snack.”
Per 1 taco: 150 calories, 4 g fat (1.5 g sat fat), 460 mg sodium, 17 g carbohydrates, 2 g of sugar, 2 g fiber, 10 g protein.
Courtesy of Taco Bell
“This would be my top choice because it provides protein, fiber from the beans, vegetables, and tons of flavor,” says Janeiro. “Also, it’s a reasonable-sized lunch portion so you won’t be eating thousands of calories at lunch that leave you feeling lethargic and unmotivated to bring your A game when going back to the office for the afternoon.” She recommends nixing the sour cream and asking for extra veggies to bump up the fiber content and add more vitamins and minerals.
Per 1 bowl: 480 calories, 19 g fat (5 g sat fat), 970 mg sodium, 65 g carbohydrates, 2 g of sugar, 13 g fiber, 14 g protein.
Courtesy of Taco Bell
Pro tip: Skip the meat. Meatless options are often lower in saturated fats and higher in fiber, says Emily Cooper, R.D.N. One solid choice is the bean burrito. “It’s packed with 14 grams of protein, as well as nine grams of fiber, and only four grams of saturated fat,” she says. “While it is still relatively high in sodium, it is about 110 calories, three grams of saturated fat, and 220 mg of sodium less than the beef burrito.”
Per 1 burrito: 380 calories, 11 g fat (4 g sat fat), 1060 mg sodium, 55 g carbohydrates, 3 g of sugar, 9 g fiber, 14 g protein.
Courtesy of Taco Bell
“Choosing items that are open-faced (like tostadas) save you some empty calories from the massive flour tortillas often used in fast food burritos,” says McDowell. “This menu option gives you six grams of protein and five grams of fiber. The cheese does add some additional fat but keeps saturated fat levels under four grams.”
Per 1 tostada: 210 calories, 10 g fat (3 g sat fat), 440 mg sodium, 22 g carbohydrates, 1 g of sugar, 3 g fiber, 6 g protein.
Courtesy of Taco Bell
Need breakfast to go? Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association, says the grilled breakfast burrito is a solid choice. “Eggs make it a good lean protein option. Since it’s lower in calories, you could pair it with fruit or another side,” she says.
Per 1 burrito: 340 calories, 17 g fat (5 g sat fat), 730 mg sodium, 36 g carbohydrates, 3 g of sugar, 2 g fiber, 11 g protein.
Courtesy of Taco Bell
Scottsdale-based registered dietitian Anne Danahy recommends a chicken soft taco (or two!) plus guac. “It’s packed with protein, fiber, and it’s the kind of meal I would—and often do—make at home,” she says. Cooper adds, “Ask for additional veggies like romaine and tomatoes to give your tacos a nutritional boost without adding a lot of additional calories.”
Per 1 taco: 170 calories, 8 g fat (3 g sat fat), 450 mg sodium, 16 g carbohydrates, 1 g of sugar, 1 g fiber, 10 g protein.
Courtesy of Taco Bell
Quesadillas aren’t just for kids. These mini ones are protein-rich and a good source of iron, says Mirchandani. And go ahead, she says you can order two.
Per 1 quesadilla: 210 calories, 11 g fat (4 g sat fat), 540 mg sodium, 17 g carbohydrates, 1 g of sugar, 3 g fiber, 9 g protein.
Courtesy of Taco Bell
If you feel like you need just a little something more with your meal, ask for a side of black beans. “At just 80 total calories, black beans provide an additional source of protein to add to your meal, as well as fiber that will help keep you full,” says McDowell. “They’re relatively low in sodium and are a great meal option to complement your additional choices.”
Per 1 taco: 80 calories, 1.5 g fat (0 g sat fat), 200 mg sodium, 12 g carbohydrates, 0 g of sugar, 5 g fiber, 3 g protein.
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