Here's How to Order Like a Dietitian at Taco Bell for the Sneaky-healthy Items

Just because it’s fast food doesn’t mean everything on the menu is unhealthy.

Healthy fast food may sound like an oxymoron, but the reality is that virtually every place has at least a few items on the menu that are nutrient-rich. In fact, Taco Bell has many healthy options, including vegetarian meals.

When it comes to keeping your order healthy at Taco Bell, Sonya Angelone, RD says to skip the sauce (like chipotle mayo, nacho cheese sauce and spicy ranch) as well as anything labeled “crunchy,” which usually means it’s fried. Instead, Theresa Shank, RD says to look for menu items loaded with veggies that either have beans or grilled chicken as the protein.

“Adding black beans to your order is also a helpful choice to make when ordering at Taco Bell since fiber is generally a nutrient that is lacking in most fast food menu options,” Shank says. “It’s not about making the perfect choice at Taco Bell—it’s about optimizing your choice.”

Need some help doing just that? Here are 15 Taco Bell healthy options you might have overlooked.

Related: From McDonald's to Chick-Fil-A, Nutritionists Say These Are the Healthiest Meal Options at Every Fast Food Chain

15 Healthy Food Options at Taco Bell

1. Soft taco supreme

Calories: 210
Protein: 9 g
Fiber: 3 g
Fat: 10 g

In general, Angelone says that going for a soft taco is healthier than opting for a crunchy one. The soft taco supreme packs nine grams of protein while being just over 200 calories.

2. Bean burrito

Calories: 350
Protein: 13 g
Fiber: 10 g

Both dietitians say that looking for a menu item with beans automatically means you’ll be getting great fiber and protein. “Taco Bell’s refried beans and black beans are both vegetarian, meaning they are not prepared using traditional fats such as lard or pork fat,” Shank says. Angelone likes that the bean burrito is lower in sodium than many of the other foods on the menu, with 1,040 milligrams. (The Dietary Guidelines for Americans recommends keeping sodium under 2,300 milligrams a day.)

3. Spicy potato soft taco

Calories: 240
Protein: 5 g
Fiber: 2 g
Fat: 12 g

Potatoes come in the form of French fries at most fast food restaurants, but at Taco Bell, they spice them up and use them as a taco ingredient. Angelone likes this menu item because, like the bean burrito, it’s lower in sodium than many of the other menu items (480 milligrams). It doesn’t have as much protein and fiber as some of the other options on this list, but it’s a good low-calorie option.

Related: 29 Healthy Fast Food Recipes That Are Skinny Riffs of the Classics

4. Chicken quesadilla

Calories: 520
Protein: 26 g
Fiber: 3 g
Fat: 26 g

In general, Angelone recommends veering away from menu items loaded with cheese because it ups the amount of saturated fat in your meal, but if you can’t resist, the chicken quesadilla will at least make sure you’re getting great protein and keep you full.

5. Salsa verde grilled chicken burrito

Calories: 390
Protein: 18 g
Fiber: 3 g
Fat: 12 g

The grilled chicken in this burrito brings great protein to the table while the rice and veggies add fiber. Want to make it even healthier? Both dietitians say that pico de gallo is a great topping to add to any of the menu options. “Pico de Gallo is tomatoes, onions, cilantro and jalapeño with no added oil. It adds some vegetables and good flavor,” Angelone explains. Despite all its positives, Angelone points out that the salsa verde grilled chicken burrito is quite high in sodium (1,110 milligrams), so you’ll want to be extra mindful of your sodium intake at your other meals during the day.

Related: 25 Best Plant-Based Vegan Burrito Recipes

6. Fiesta veggie burrito

Calories: 570
Protein: 14 g
Fiber: 8 g
Fat: 28 g

The fiesta veggie burrito is higher in calories and fat than many of the other items on this list, but it is more likely to keep you full for longer too. A great option for vegetarians, it has a good amount of both protein and fiber.

Related: Fast Food for Breakfast? Yes, It Can Be Healthy—Nutritionists Say These Are the Best Options at Every Chain

7. Black beans

Calories: 50
Protein: 3 g
Fiber: 3 g
Fat: 1.5 g

Both dietitians say that adding a side of black beans to your meal is a great way to up the fiber and protein while keeping fat low. “Instead of ordering two entree items, choose one item plus a side of black beans and or black beans and rice for more fiber, less fat, no saturated fat and less sodium,” Angelone says.

8. Black beans and rice

Calories: 160
Protein: 4 g
Fiber: 4 g
Fat: 4.5 g

Black beans and rice is another nutrient-rich side item worth adding to your meal. Shank says that adding guac and jalapeño peppers is a great option too. “Avocados offer fiber and nourishing omega-3 fatty acids. I encourage clients to add sources of nourishing fats to every meal when they’re able to,” she says.

9. Pintos and cheese

Calories: 170
Protein: 9 g
Fiber: 9 g
Fat: 6 g

With nine grams of both protein and fiber, the pintos n cheese has great nutrient value for just 170 calories. Just like with the black beans and rice, you can also add guac to up the number of healthy fats.

10. Black bean quesarito

Calories: 630
Protein: 19 g
Fiber: 7 g
Fat: 30 g

The black bean quesarito is pretty high in fat and sodium, but it does have a lot of protein as well. If you’re looking for something substantial that’s sure to keep you full, this is it.

11. Black bean crunchwrap supreme

Calories: 520
Protein: 13 g
Fiber: 7 g
Fat: 18 g

You didn't think we were going to leave off the crunchwrap did you? Like the black bean quesarito, the black bean crunchwrap supreme has both a substantial amount of fat and sodium, so you’ll want to be mindful of your sodium intake the rest of the day, but it does have great protein and fiber from the beans.

Related: How to Make a Taco Bell Crunchwrap Supreme at Home

12. Veggie power bowl

Calories: 420
Protein: 13 g
Fiber: 10 g
Fat: 20 g

There are so many nutritious ingredients packed into this power bowl: black beans, lettuce, tomatoes, guac and rice. The sour cream is reduced-fat sour cream, which Angelone says is a healthy alternative to full-fat sour cream.

13. Power bowl with chicken

Calories: 460
Protein: 27 g
Fiber: 8 g
Fat: 21 g

This power bowl has both grilled chicken and black beans—two great sources of protein. In fact, it has more protein than anything else on this list. While it is nutrient-rich, it’s also pretty high in sodium—something to be aware of.

14. Chipotle ranch grilled chicken burrito

Calories: 510
Protein: 17 g
Fiber: 4 g
Fat: 29 g

In general, Angelone recommends keeping sauces to a minimum because they often up the sodium content in your meal, but if a craving for chipotle ranch hits, go for this burrito, which has great nutrient value.

15. Soft taco

Calories: 210
Protein: 9 g
Fiber: 3 g
Fat: 9 g

It’s easy to overlook classic menu items and zero in on new or limited-time offerings, but a soft taco is a good option because it’s full of protein while being only 210 calories. Round out your meal with one of the healthy sides (black beans, black beans and rice, or pintos n cheese) and you have yourself one nourishing meal!

Next up, find out what fast food menu items are Whole30-approved.

Sources

• Sonya Angelone, RD, registered dietitian

• Theresa Shank, RD, registered dietitian