Sharing is caring!
I've been eating at Taco Bell since I was 6 years old... so you can imagine just how happy I was when 32 years later I realized I could hit up my favorite Drive-Thru because they have low-carb food options! I stopped going because all I've eaten there is carb laden with beans or in a tortilla or taco shell. What a wonderful surprise to discover that one of my favorite Mexican food chains also caters to low-carb and keto dieters. You only have to be a little creative to enjoy Low Carb Taco Bell food!
Taco Bell has a popular flexible menu, especially among anyone following the low carb diet.. I didn’t know that all you have to do is just ask, and they can customize the menu items so your order suits your tastes and dietary needs. For instance, if you are on a low-carb diet and love a breakfast burrito or taco, you can order the delicious fillings in a bowl to avoid a carb spike. So, are you ready to know the secrets behind low carb eating? I’m ready to share what I’ve found out, so let's dive in!
Table of Contents
Overview of the Guide
In this post, I’ll share with you a detailed Low-carb Taco Bell guide to help you make the right choices that align with whatever your dietary goals might be. The goal is to make modifications that will give you a well-balanced meal with the right amount of carbs, proteins, fiber, and healthy fats.
- Understanding low-carb diets
- Low carb options at Taco Bell
- Low carb menu at Taco Bell
- Do’s and don'ts for low-carb dining at Taco Bell
- How to order low carb at Taco Bell
Why Choose Low Carb at Taco Bell?
Taco Bell has been around for ages. Remember the Taco Bell chihuahua in the early 2000s (Yo quiero Taco Bell!)? The restaurant has evolved over the years and caters to a range of customers with different dietary needs, including low-carb eaters. To understand Taco Bell's popularity in the low-carb community, I think it is important to first review the concept of low-carb eating so we are all on the same page. Also, it is equally important to know where you fall in the low-carb diet spectrum to make informed choices that fit your goals.
Understanding Low-Carb Diets
A low-carb diet limits carbs and maximizes protein, fiber, and healthy fats. According to What Low Carb Is For I’d Rather Be A Chef, you’re following a low carb diet if you are consuming 120-130g of carbs per day. The daily carb limit is less than 26% of your total calorie count. There are different types of low-carb diets, and all have varying limits on the type and amount of carbs to eat. Nonetheless, eating a balanced diet with all the essential nutrients would be best.
Check out the detailed information on Understanding Carbohydrates collected by our certified nutritionist, Brenda Peralta. It will give you comprehensive information on the simple and complex carbs, fiber, fats, and protein required to keep your low-carb diet in check.
Advantages of choosing Taco Bell for low carb options
Taco Bell offers quick, tasty, delicious, low-carb meals for anyone following a low carb diet who love Mexican food. I am not suggesting that Taco Bell or any fast food restaurant is a good place to eat low-carb meals regularly, but being on a low-carb diet also doesn't mean limiting yourself from eating some of the foods you’ve come to love. Here are some advantages of going to Taco Bell:
- Customizable menu: Taco Bell's menu is flexible. You can modify your order to remove high-carb items like flour tortillas and increase proteins and vegetables. There are also plenty of keto options to enjoy!
- Plenty of protein options: The menu has a wide range of protein choices, from grilled chicken and steak to seasoned beef. You can tweak your order to get extra protein and eliminate or reduce high-carb items like rice and tortillas.
- Multiple sides: The side options offered can help you increase your protein intake and maintain your carb limit. For fiber, you can order a side of veggies or salad.
- Fresh ingredients: One of the beautiful things about Taco Bell is that they offer plenty of fresh, high-quality ingredients like lettuce, tomatoes, and onions that I can add to my order to lower carbs and increase satiety.
- Nutritional information: This is my favorite thing about Taco Bell. They are transparent about the nutritional content of their menu items. This way, you know what to avoid and what's good for you. Taco Bell has a nutritional calculator on the company's website!. It allows you to modify your order and see its nutritional impact. Super cool.
Navigating Taco Bell's Menu
Taco Bell's menu has multiple food choices in different categories catering to all kinds of diets; you can have gluten-free Taco Bell and keto Taco Bell, which are rare when we compare them with other fast food chains. The categories are traditional Mexican foods, including tacos, burritos, nachos, quesadillas, veggie cravings, sides and sweets, specialties, and the power menu. The power menu has bowls that are popular among low-carb eaters because they contain over 20 g of protein.
To make the most of Taco Bell's menu as a low-carb eater, go to their website and use the nutrition calculator before headed to your local stop. The calculator and the updated nutrition information page will help you add or eliminate toppings and fillings to ensure you are within your carb limits.
Navigating the menu is pretty easy if you know the carb content of the ingredients. Here are tips on how to enjoy Taco Bell Low Carb Menu:
- Look for high-protein items: Look for items with a high protein content, such as chicken, eggs, steak, and seasoned beef. Ignore high-carb foods like rice, tortillas, and bread.
- Look for 'Power Menu' or 'Fresco Style' options: Although not explicitly labeled low-carb, Taco Bell offers these variations to replace high-carb ingredients like tortillas with healthier, fresh, low-carb options like lettuce wraps. KEEP IN MIND: not all the food options offered in these variations are low-carb. You must carefully review the descriptions and ingredients list to ensure everything is within your carb limits.
- Check out the customization options: Look for ways of modifying the menu items to suit your taste preferences and dietary needs. For example, you can order a delicious salad without tortilla chips.
I have been eating low-carb for years, and I know that identifying low-carb foods can be daunting for a low-carb diet newbie. And, if you are someone who has started the keto diet, finding keto-friendly options is pretty challenging. The best tip is to use the nutrition information page to see the nutritional value of the menu items you are interested in. Check out my Low Carb For Beginner Series to learn everything as a beginner!
Do’s and Don'ts for Low-Carb Dining at Taco Bell
DO’s
- Choose Proteins Wisely: Focus on meats like grilled chicken, steak, and ground beef. Make the meal low-carb by ordering the proteins in a bowl instead of the usual serving of taco shells and tortillas.
- Opt for Salad Bowls: Order salad bowls to accompany your protein of choice. Ensure your salad bowl contains non-starchy vegetables like lettuce, tomatoes, onions (use these in moderation!), and peppers to increase your fiber intake and reduce the carb count. The vegetables will also add freshness and a good crunch to your meal.
- Customize Your Order: Focus on your dietary needs and customize your order accordingly. For example, a person following a gluten-free dietary preference will have a different order than one following a keto diet. .
- Incorporate Healthy Fats: Healthy fats are essential in a low-carb diet as they promote increased satiety and are a good energy source. Adding items rich in healthy fats, like plain avocado or guacamole, will add a burst of flavor and nutrition.
- Use Nutrition Tools: Taco Bell has an excellent nutrition calculator on its website. It is user-friendly, with detailed information that you can use to create a low-carb meal and know its nutritional impact before ordering. You can also use the nutrition facts on the Full Nutrition Info page to re-order your food according to the carb counts on the menu items. In my opinion, the calculator is a more efficient tool for customizing an order. Remember to use either of the tools to modify your order before queuing at the drive-thru or the counter; you don't want to be those annoying customers who take forever placing an order.
Don'ts
- Avoid Carb-Heavy Additions: Keep off high-carb items like taco shells, tortillas, or anything made of corn or wheat flour. For instance, a Fiesta Taco salad contains 65 g net carbs. If you skip the shell, you cut 30 g of carbs, and if you remove the refried beans, rice, and tortilla strips, you get a salad with just 8 g net carbs!
- Skip Sugary Options: Beware of the sauces and dressings at Taco Bell, as many of them contain hidden sugars. Luckily, the restaurant caters to low-carb eaters as they have a variety of flavorful, low-carb sauces that you can use. The low-carb options include creamy chipotle sauce, spicy ranch, avocado ranch sauce or my most favorite Pico sauce. The high-carb options to avoid are the nacho cheese sauce and all the sweetened dressings.
- Limit Rice and Beans: Rice and beans are high-carb food items. Depending on your daily carb limit, reduce or eliminate them to avoid a carb spike. This is a huge bummer for me, as the refried beans are one of my comfort foods. But, it’s a small price to pay for feeling better!
Taco Bell Low-Carb Menu To Try
For healthy eating, you must understand the menu of any place if you are eating out. Let’s review some of the low carb keto options at Taco Bell in detail:
Protein Options
- Fiesta taco salad with chicken: It contains 8 g net carbs if you remove all the high-carb components like the taco shells and refried beans.
- Mini skillet bowl: This is a perfect low-carb protein bowl with only 5 g net carbs if you replace the potatoes with a meat of your choice.
- Grilled chicken power bowl: With only 5 g net carbs, this power bowl is a healthy option for low-carb eaters.
- Grilled steak taco: Remove the tortilla to remain with 3 g net carbs and enjoy it with lettuce wrap.
- Fresco chicken taco: Without the tortilla, you have a mere 2 g net carbs. Try lettuce wraps for a low carb twist!
- Chicken burrito supreme: Looking for the perfect burrito option? This delicious low-carb breakfast option has only 4 g net carbs if you eliminate the tortilla and beans.
- Chicken chipotle melt: This is a perfect low-carb chicken option. It has a carb count of 1 g if you order it in a bowl instead of its usual tortilla serving.
- Cantina chicken bowl: Be careful with this bowl as it has a relatively high carb count. Remove the seasoned rice and black beans to remain with 12 g net carbs.
Lettuce wraps
Taco Bell offers lettuce wraps as an alternative to high-carb wraps like taco shells and tortillas. Although lettuce wrap options are not explicitly listed on the menu, you can customize existing menu items to come in a lettuce wrap.
Fresh vegetables
Incorporate fresh vegetables in your order to increase fiber content and add fresh flavors to your meal. Taco Bell's vegetable options include:
- Lettuce: You can have your proteins on a bed of lettuce.
- Tomatoes and onions: Get them to add flavor, texture, and extra nutritional value to your meal. Add onions in moderation. They can quickly add up the carbs.
- Jalapenos: Great for an extra kick of heat, go for jalapenos.
Taco Bell Low-carb Sauces and Dressings
Eating low-carb at Taco Bell does not mean boring food. With their low-carb sauces and dressings, you can customize your order and make it more flavorful.
- Pico de Gallo: This is 100% low-carb safe as it has 0 g net carbs.
- Creamy chipotle sauce: The Taco Bell chipotle sauce is uber-delicious with zero carb content.
- Avocado ranch sauce: This is my top favorite. It has a unique creamy and tangy flavor and only contains 1 g net carbs.
- Spicy ranch: If you enjoy a spicy meal, this spicy ranch will satisfy your palate. It only contains 1 g of net carbs.
- Mexican pizza sauce: This Taco Bell sauce is packed with delicious Mexican flavors consisting of 1 g net carbs.
- Sour cream: This only contains 2 g net carbs.
- Creamy jalapeño sauce: If you can't get fresh jalapenos, use this creamy sauce for extra creaminess and jalapeno flavors. It offers 1 g net carbs.
- Hot sauce: This sauce complements the Mexican flavors at Taco Bell and contains only 1 g of net carbs.
- Diablo sauce: This is another Taco Bell sauce with zero carbs.
- Avocado salsa verde packet: Make this a top choice as it contains zero carbs.
All the nutritional information for these menu items is available on the Taco Bell Nutrition Page on the company's website. The nutritional information page is easily searchable and user-friendly.
How to Order Low Carb at Taco Bell?
I’ve become really good at ordering low-carb at Taco Bell, and I will tell you for sure you need time and creativity to hack it. Here are tips and tricks for customizing your orders to have delicious, low-carb meals at Taco Bell:
1- Swap out high-carb items for low-carb alternatives
Order any delicious items on the menu and replace the high-carb options like taco shells and tortillas with low-carb alternatives like a lettuce wrap.
2- Choose protein-rich options
Pick meals with high-protein foods like chicken, steak, eggs, and ground beef. Order extra meat on the side to replace the high-carb ingredients you have eliminated.
3- Avoid sugary sauces and toppings
Sugary sauces and toppings have an overload of carbs that will spike your carb count. As tempting as they are, avoid crunchy toppings like tortilla strips, high-carb sides like the famous Taco Bell yellowbird nacho fries, and sweet sauces like teriyaki, barbecue, or mango.
Low-carb Meal Combinations to Try at Taco Bell
1- Mini skillet
(Calories: 490, Fat: 46 g, Protein: 14 g, Carbs: 6 g, Fiber: 1 g, Net Carbs: 5 g)
This delicious breakfast meal originally consisted of eggs, potatoes, and cheese served in a bowl. Swap out the potatoes for a high-protein item like steak or bacon to lower the bowl's carb count and increase satiety. You can increase its nutritional value further by adding healthy fats with ingredients like guacamole, sour cream, or cheese.
2- Chicken power menu bowl
(Net carbs: 4 g, Fat: 14 g, Protein: 21 g)
This power bowl has grilled chicken, lettuce, guacamole, pico de gallo, shredded cheese, and sour cream. The original Taco Bell version contains rice and beans. Removing them leaves you with 4 g net carbs. You can add bacon to increase the bowl's protein and fat content.
3-Fiesta Taco Salad
(Carbs: 10g, Protein: 21g)
The original version comes with high-carb stuff like taco shells, Red Stripes chips, rice, and beans. To make it low-carb, remove all of the high-carb items and leave them with lettuce, seasoned beef(or chicken), sour cream, guacamole, tomatoes, and salsa.
Low-Carb Meal Planning at Taco Bell
Planning ahead is the key to safe low-carb eating at a restaurant. The first thing to do is go through Taco Bell's menu on their website to check the options and prices. Use the nutritional tools to check Taco Bell calories to make an order that aligns with your low-carb dietary goals. Note your preferred ingredients for an order to save time when you are at the restaurant's drive-thru or counter.
If it's your first time ordering from Taco Bell as a low-carb eater, you are in for a treat. The meals are delicious and budget-friendly. The mini skillet, power bowl, and fiesta taco salad are good examples of low-budget, customizable meals suitable for low-carb eaters.
Low-Carb Taco Bell Menu Analysis
I had to analyze Taco Bell's menu carefully to become a regular. I recommend checking the nutritional information of all the popular meal combinations and food items, even if they are popular in the low-carb community. Here are some famous Taco Bell menu items and their carb counts.
Tacos
- The crunchy taco: Calories 170 and Proteins 8 g.
- Soft breakfast taco with eggs and cheese: Calories 170, Carbs 15 g, and Protein 7 g.
- Fiesta taco salad: Calories 740, Carbs 75 g, Proteins 25 g, Fat 9 g.
- If modified, this is one of the best low-carb Taco Bell combinations. Eliminate the taco shells, chips, rice, and beans to remain with low-carb items; lettuce, seasoned beef(or chicken), sour cream, guacamole, tomatoes, and salsa.
Burritos
- Beefy 5-Layer Burrito: Calories 350, Net carbs: 54 g, Protein: 13 g, Fat 9 g.
- This is deliciously tempting with layers of seasoned beef, sour cream, refried beans, nacho cheese sauce, and cheddar cheese wrapped in a flour tortilla. Order the burrito in a bowl and skip the refried beans and flour tortilla for a lower-carb version.
- Chicken Burrito Supreme: Calories 530, Carbs 71 g, Proteins 16 g, Fat 6 g.
- This is the most famous Taco Bell burrito. It also comes wrapped up in a large tortilla. It packs huge flavors of chicken, refried beans, red sauce, lettuce, cheddar cheese, onions, tomatoes, and sour cream wrapped up in a large flour tortilla. Order it in a bowl to omit the flour tortilla and skip the refried beans to make it low-carb.
Salads
- Power menu bowl: Calories 480, Carbohydrate 50 g, Protein 26 g, Fat 20 g.
- The original power menu bowl has high-carb ingredients like rice and beans, grilled chicken, lettuce, shredded cheese, guacamole, pico de gallo, and sour cream. Order it without the rice and beans for a hearty low-carb meal.
Sides and snacks
- Nachos Bell Grande: Calories 740, Carbohydrate 82 g, Protein 16 g, Fat 38 g. Originally, this offers seasoned beef, beans, tomatoes, reduced-fat sour cream, lettuce, and nacho cheese sauce. Order it in a bowl and skip the beans and nacho cheese sauce to make it low-carb.
- Spicy tostada: Calories 190, Carbohydrate 22 g, Protein 6 g, Fat 10 g.
- This contains refried beans, red cheddar cheese, lettuce, red sauce, and chipotle sauce. Swap the refried beans for a protein like steak or chicken to make this snack low-carb.
Low-Carb Alternatives to Traditional Favorites
Unfortunately, some of Taco Bell's famous classics are not available for anyone following a low carb diet because of their high-carb ingredients. However, you can make their low-carb alternatives at home.
Low-carb Crunchwrap Supreme: Make a low-carb version of the Taco Bell breakfast crunch wrap with a low-carb tortilla made with almond flour, coconut flour, or flaxseed meal. To emulate Taco Bell's flavors, taco seasoning is used. Serve with salsa for dipping.
Low-Carb Taco Salad: Click the link for my Taco Bell-inspired quick, delicious keto taco salad. It features a creamy avocado dressing that perfectly complements the bowl's flavors.
Low-Carb Quesadillas: Try homemade quesadillas featuring low-carb tortillas and flavor-packed fillings made from cheese, chicken or shrimp, bell peppers, cilantro, and black olives. To replicate the Taco Bell chicken quesadilla, use chicken breast. Serve with your favorite low-carb dipping sauce, such as Avocado Lime Crema, guacamole, or sour cream.
Low-Carb Mexican Pizza: The Taco Bell pizza is tempting but loaded with carbs. The good news is that you can imitate the flavors with low-carb ingredients at home. Use low-carb tortillas and low-carb tomato sauce. Ensure your toppings are also low-carb; think diced tomatoes, jalapeños, avocado slices, sour cream, and chopped cilantro.
Tips for Eating Out on a Low-Carb Diet
Low-carb eating is possible outside the home. You just need a few tricks to make it work. I am not recommending or encouraging regular dining at fast-food restaurants. Although you can customize your nutritional experience at Taco Bell, you can't make it as perfect as you would at home. Nonetheless, here are a few tricks for dining out on a low-carb diet:
Do your research
Many restaurants have their menus online. Before going to the restaurant, take a peek at the menu to see if the items fit your dietary needs. If they have nutritional tools like Taco Bell, use them to create a delicious, low-carb order for a convenient experience.
Communicate your dietary needs
When you get to the restaurant, let the wait staff know you want a low-carb meal. They will give you more time to modify your order or even help you go through the menu to select the best available low-carb items.
Get creative
If the menu does not have a suitable meal, create a plate for yourself with the low-carb items available. Order the spaghetti bolognese, but tell the wait staff to serve you the sauce in a bowl with a large portion of sauteed green veggies. Sprinkle some parmesan cheese on top for extra fat and flavor! If the restaurant has low-carb items in the appetizer section, order two or three portions for a satisfying low-carb dinner.
Make smart choices
You have to make smart choices according to low-carb principles. Remember, the idea of a low-carb diet is limiting carbohydrate intake and prioritizing proteins, fiber, and healthy fats so your body burns fats instead of carbs for energy. Based on this basic principle, the first obvious thing to do at a restaurant is to avoid starch and sugars and increase proteins and vegetables.
Rethink dessert and pay keen attention to sauces and condiments, which tend to be carb-heavy. Add healthy fats like avocado, sour cream, and cheese to increase satiety and nutritional value.
Bonus Section!
Get my Taco Bell Low-Carb Cheat Sheet, which will help you clearly see what you can eat and avoid on a low-carb diet. So don't miss out— purchase now!!
Conclusion
If you have been on the fence about enjoying the low-carb options at Taco Bell, don't waste any more time! This detailed Low-carb Taco Bell guide has all the tips and tricks you need to make the most of their menu. Get creative and customize delicious Mexican flavors that fit your low-carb diet goals. Ensure your order has more proteins, non-starchy vegetables, and healthy fats like guacamole. Rethink Taco Bell drinks, sauces, and condiments to avoid spiking your carb intake.
FAQs
Taco Bell does not have an explicit gluten-free menu, but they have several gluten-free items that you can use to create a gluten-free order. However, if you have celiac disease, eat at Taco Bell with caution because you can't be too sure of cross-contamination with gluten-based ingredients in their kitchens.
Taco Bell can be healthy if you pick healthy ingredients to customize a meal that fits your overall dietary pattern.
Go through the menu online and then use the nutritional calculator and nutrition information to modify an order that fits your low-carb needs. Increase your proteins by replacing high-carb menu items with meat and non-starchy vegetables. Use low-carb sauces and dressings and add healthy fats.
Yes, Taco Bell serves lunch items the whole day.
Recent Low Carb Recipes:
Delicious Keto Sausage Gravy
This keto sausage gravy is a flavorful spin on the southern classic, giving you all the comforting taste with just 2.5g net carbs per serving. Perfect for pairing with low-carb biscuits or to add a hearty touch to your breakfast routine.
Fluffy Keto Biscuits
Say goodbye to dense, heavy keto biscuits and hello to these fluffy, flavorful wonders! With a simple blend of low-carb ingredients and a hint of cheddar, these biscuits are light, airy, and satisfying. Ideal for breakfast, as a side dish, or just as a snack with a pat of butter.
Keto Cream Cheese Pancakes
If you’ve tried cream cheese pancakes before and found them lacking, this recipe will change your mind. With a classic pancake taste and no carbs, my keto cream cheese pancakes are easy to make and incredibly satisfying.
Is it low carb? Learn more about it:
Understanding Carbs In Guacamole: Low Carb or Keto?
Delve into the world of guacamole and its carb content—essential knowledge for low carb and keto enthusiasts. Avocado's creamy texture
What is Low Carb Diet? Carb Confusion Conquered!
Ever wondered what a Low Carb Diet really entails? I’ve broken down the basics to help you understand how reducing
Low Carb Diet for Weight Loss: Does It Actually Work?
Many studies suggest that a low carb diet can indeed be effective for weight loss. By restricting carbohydrates, the body
Sharing is caring!
14 Responses
The content on this blog keeps getting better and better! Not only are the recipes phenomenal, but now there's also a wealth of additional high-quality content. Keep up the great work!
Hi Max:
Thanks so much for your kind content. We are working hard to bring the best low carb content possible… and stay tuned- there is a lot more coming!
Take care and have a great day-
Scott
The article is a helpful resource for those on low-carb diets who miss the convenience and taste of Taco Bell. It shows that with a bit of creativity and knowledge, fast food doesn't have to be off-limits. The detailed breakdown of menu items and customization tips make it easier for readers to make informed choices that align with their dietary goals. You can check the ''Taco Bell Menu Prices US'' to see the complete menu with prices.
Obviously Seema! This article is an excellent resource for anyone on a low-carb diet who loves the Taco Bell menu. It demonstrates that you can enjoy fast food without compromising your dietary goals with some creativity and proper knowledge. The detailed menu breakdown and customization tips are beneficial for making informed choices.
Hi James: thanks for responding to Seema for me… and for finding that link. Looks like you’re ready for some Taco Bell! Have a great day and let me know if there are other guides you would like to see. Scott
Hi Seema: Thanks so much for the info and for your comment! Let me know if you would like to see other guides like this one too. Take care and have a great day- Scott
All is good if you want to know more about Taco Bell, you should check the Taco Bell or Yum brand.
Hi- thanks- I’ll check it out! Scott
Wow plenty of good data!write an opinion essay what should a college essay be about help writing a thesis
Hi Martin: there is a lot of good stuff in this article… so much that it does feel a bit long! The good news is that it is thorough so most of the bases are covered. If I’ve missed anything, let me know! Thanks- Scott
Taco Bell can be a low-carb haven with careful choices. Skip the tortillas, beans, and rice, and focus on protein-packed options like grilled chicken or steak. Customize your order by loading up on lettuce, tomatoes, and cheese for a satisfying meal. The Mini Skillet Bowl can be a good base, but swap out potatoes for extra protein. Remember to watch out for hidden carbs in sauces and toppings. With a little planning, you can enjoy Taco Bell without sacrificing your low-carb goals.
Hi John:
Thanks for the info! And you’re right… there are a number of good choices here! Hope that you like the guide and come back for more. Take care and have a wonderful day! Scott
All is good if you want to know more about Taco Bell, you should check the tacobellsmenu.us
The Ultimate Low Carb Taco Bell Guide 2024 🌮 is here to help you enjoy your favorites guilt-free! Stick to low-carb choices without sacrificing flavor!