For those following a ketogenic (keto) diet, which is a low-carb, high-fat, and moderate-protein diet, dining out can present a challenge. However, with a bit of planning and knowledge, it’s entirely possible to enjoy fast food while staying within your dietary guidelines. Taco Bell, known for its customizable menu, offers several keto-friendly options that can be tweaked to fit your needs. This guide will walk you through how to navigate the Taco Bell menu, what to avoid, and the best keto-friendly choices for breakfast, lunch, and dinner.
Understanding Keto and Taco Bell
The keto diet aims to shift the body's primary fuel source from carbohydrates to fat. By drastically reducing carb intake (typically to between 20 and 50 grams per day), the body enters a state of ketosis, where it starts burning fat for energy. This can lead to effective weight loss and other health benefits.
Taco Bell's menu is highly customizable, making it easier to modify items to fit a keto diet. The key is to avoid high-carb ingredients like tortillas, rice, beans, and sugary sauces, while focusing on protein and fat sources.
General Tips for Eating Keto at Taco Bell
Before diving into specific menu items, here are some general tips to keep in mind when ordering keto at Taco Bell:
- Nix the Tortilla, Chips, and Beans: These are the highest-carb items in most Taco Bell meals. Avoiding them will effortlessly make most of the menu keto-friendly, with the exception of desserts and sugary drinks.
- Add Guacamole: Taco Bell offers guacamole, which contains fat and fiber from the avocado it’s made with. This is a great addition to your keto Taco Bell order because it adds fat, fiber, and calories without adding lots of net carbs.
- Add Sauces: Taco Bell offers a variety of sauces that are all low in carbs. These include hot sauces, cheese sauce, reduced-fat sour cream, and creamy sauces like their Jalapeno Ranch Sauce. They’re a great way to add flavor and extra fat and calories.
- Ask for Extra Meat or Cheese: To get an extra dose of protein and fat in your meal, ask for extra meat or cheese. Note that Taco Bell meats do contain small amounts of carbs from their seasonings and additives.
- Get Your Order Over Lettuce: Most of these keto-friendly options will be served in bowls, so you can ask for the whole meal to be served over lettuce to add bulk without too many extra carbs. You can also add tomatoes, onions, or jalapeños.
- Customize Your Order: Taco Bell is open to menu modifications. In fact, they invite you to “customize” any of the items on their menu, so don’t be afraid to get creative with your order.
Keto-Friendly Sauces and Cheese at Taco Bell
To enhance your keto meals at Taco Bell, consider adding these low-carb sauces and cheese:
Read also: Low-carb taco pizza: a must-try!
- Creamy Jalapeno Sauce: 1g carb
- Guacamole: 1g net carb
- Nacho Cheese Sauce: 1g carb
- Creamy Chipotle Sauce: 0g carb
- Avocado Ranch: 1g carb
- Spicy Ranch: 1g carb
- Red Sauce: 2g carb
- Shredded Cheese
- Sour Cream
What to Avoid at Taco Bell
Knowing what to avoid is just as important as knowing what to order. Here are the main culprits to steer clear of:
- Beans (Refried or Black)
- Fritos
- Potatoes
- Seasoned Rice
- Sweet Chili Sauce
- Taco Shells and Tortillas
- Nachos
- Red Strips (Chips)
Keto Taco Bell Menu Items
Keto Breakfast Options
Cheesy Toasted Breakfast Burrito (No Tortilla): Loaded with bacon, eggs, and cheese sauce, this option becomes keto-friendly when you remove the tortilla.
- Calories: 150
- Protein: 8 grams
- Fat: 11 grams
- Total carbs: 3 grams
- Fiber: 0 grams
- Net carbs: 3 grams
Grande Toasted Breakfast Burrito (No Tortilla): Omit the potato bites and tortilla for a bowl filled with sausage, eggs, and cheese. Add sour cream or hot sauce for extra flavor.
Grande Toasted Breakfast Burrito With Steak (No Tortilla): A hearty breakfast option with steak, eggs, and cheese. Ensure you remove the tortilla and any other high-carb additions.
Keto Taco Bell Chicken Options
Chicken Chipotle Melt (No Tortilla): This value menu item contains grilled chicken, cheese, and a creamy chipotle sauce. Without the tortilla, it’s incredibly low in carbs.
Read also: Easy Low-Carb Cheese Crackers
- Calories: 100
- Protein: 10 grams
- Fat: 6 grams
- Total carbs: 1 gram
- Fiber: 0 grams
- Net carbs: 1 gram
Chicken Burrito Supreme (No Tortilla, No Beans): Removing the tortilla and beans transforms this into a chicken burrito bowl. The chicken is tender, juicy, and pairs well with red sauce.
Supreme Chicken Soft Taco (No Tortilla): While the steak taco might offer better value, the Supreme Chicken Soft Taco is still a decent keto option when ordered without the tortilla.
Fresco Chicken Taco (No Tortilla): This taco is a budget-friendly option that is low in carbs. Add Taco Bell Hot Sauce for extra flavor.
Grilled Chicken Power Bowl (No Rice, No Beans): This bowl includes guacamole, pico de gallo, tender chicken, sour cream, avocado ranch dressing, and lettuce. It’s a filling option that can be divided into two meals.
- Calories: 240
- Protein: 21 grams
- Fat: 14 grams
- Total carbs: 7 grams
- Fiber: 3 grams
- Net carbs: 4 grams
Keto Taco Bell Beef Options
Steak Burrito Supreme (No Tortilla, No Beans): Similar to the chicken burrito bowl, this option features juicy and tender steak that goes well with red sauce and vegetables.
Read also: Keto Calorie Counting: A Detailed Guide
Grilled Steak Taco (No Tortilla): A flavorful and cost-effective option with a combination of charred steak and cheese.
- Net carbs: 3 grams
Fresco Beef Taco (No Tortilla): This budget-friendly taco is low in carbs. Add Taco Bell Hot Sauce for more flavor.
- Net carbs: 2 grams
Other Keto-Friendly Options
Beefy 5-Layer Burrito (No Tortilla, No Beans): Ditching the tortilla and beans turns this into a keto-approved bowl with beef filling, nacho cheese sauce, cheddar cheese, and sour cream.
- Net carbs: 5 grams
Power Menu Bowl (No Rice, No Beans): This bowl is packed with grilled chicken, cheddar cheese, iceberg lettuce, tomatoes, guacamole, sour cream, and avocado ranch sauce.
- Net carbs: 4 grams
Nacho Cheese Doritos Locos Taco: Enjoy this favorite in moderation, as it fits into a low-carb diet without substitutions.
- Net carbs: 10 grams
Cheesy Gordita Crunch (No Gordita Flatbread, No Crunchy Taco Shell): Enjoy the spicy ranch sauce, seasoned beef, cheddar cheese, a three-cheese blend, and lettuce without the carby shells.
- Net carbs: 5 grams
Side of Black Beans: Have this in moderation due to the small portion size. Enhance with guacamole, sour cream, jalapeños, or hot sauce.
- Net carbs: 4 grams
Nachos BellGrande (No Chips or Beans): Without the chips or beans, you’ll get seasoned beef with sour cream, tomatoes, and cheese sauce.
- Net carbs: 10 grams
Three Delicious Keto Taco Bell Orders to Try
Mini Skillet Bowl (Modified): Order the Mini Skillet Bowl but replace the potatoes with a meat of your choice. Add guacamole, extra cheese, or a low-carb sauce.
- Example Bowl: Eggs, steak, cheddar cheese, sour cream, guacamole, creamy chipotle sauce.
- Calories: 490, Fat: 46g, Protein: 14g, Carbs: 6g, Fiber: 1g, Net Carbs: 5g
Fiesta Taco Salad with Chicken (Modified): Order the Fiesta Taco Salad and ask for no beans, no rice, no shell, and no Red Stripes (chips).
- Example Bowl: Lettuce, chicken, cheddar cheese, sour cream, guacamole, tomatoes, salsa.
- Calories: 210, Fat: 9g, Carbs: 10g, Protein: 21g.
Power Menu Bowl (Modified): Omit the rice and beans and add lettuce and bacon.
- Example Bowl: Lettuce, shredded chicken, cheddar cheese, bacon, sour cream, guacamole, Avocado Ranch Sauce.
- Calories: 330, Fat: 24g, Protein: 21g, Carbs: 8g, Fiber: 2g, Net Carbs: 6g
Important Considerations
While Taco Bell offers several keto-friendly options, it's important to remember that fast food is still fast food. The ingredients are often highly processed and may contain refined vegetable oils and processed cheese. Consuming highly processed foods regularly may contribute to health issues.