Navigating the menu at any fast-food restaurant can be a challenge for those watching their calories, fat, or sodium intake. Del Taco, with its wide array of burritos, tacos, and salads, offers some surprisingly good choices if you know what to look for. By understanding the nutritional content and applying simple customization strategies, you can enjoy a satisfying meal without derailing your diet.
Top Healthiest Items at Del Taco
When aiming for the healthiest choice, the key is to prioritize grilled proteins, fresh vegetables, and smaller portion sizes while limiting fried elements and heavy sauces.
The Crunchy Snack Taco
For a low-calorie and simple option, the crunchy snack taco is a winner. With seasoned beef, lettuce, and cheese on a hard shell, it offers a satisfying crunch without excessive calories. At just 120 calories, 7g fat, and 140mg sodium, it’s one of the most balanced options on the menu.
Taco Salad with Grilled Chicken
The taco salad can be a healthy, protein-rich choice, but only if you choose wisely. Opt for grilled chicken and fresh guacamole, and consider asking for no tortilla chips to reduce carbs and calories. This customization leads to a substantial, nutrient-rich meal packed with vegetables.
Plant-Based Beyond Tacos
Del Taco offers several Beyond Meat options, providing a healthier, plant-based alternative to seasoned beef. The Beyond Guacamole Taco, which includes Beyond Meat, fresh guacamole, lettuce, and tomatoes in a hard shell, is a flavorful and nutritious choice. It's a great way to reduce saturated fat while still getting a good amount of protein.
The Original Chicken Roller
For a lighter burrito, the Original Chicken Roller is a standout. It features grilled chicken, cheese, and a mild sauce in a smaller, tightly wrapped tortilla. It provides a balanced combination of protein and carbohydrates, with 220 calories, 8g fat, and 12g protein.
Comparison Table: Healthy vs. Unhealthy Choices
To illustrate the difference, here is a side-by-side comparison of a few menu items, highlighting how small changes can lead to big nutritional differences.
| Menu Item | Calories | Saturated Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Healthy Choice: Crunchy Snack Taco | 120 | 3.5 | 140 | Low calorie and sodium option. |
| Unhealthy Alternative: Crispy Chicken & Guac Stuffed Quesadilla Taco | 480 | 10 | 1,180 | Much higher in calories, fat, and sodium. |
| Healthy Choice: Taco Salad w/ Grilled Chicken | 420 | 10 | 1,140 | High protein, can be made healthier without chips. |
| Unhealthy Alternative: Epic Loaded Queso Burrito w/ Carne Asada | 900 | 19 | 2,920 | One of the most calorie-dense items. |
| Healthy Choice: Original Chicken Roller | 220 | 2.5 | 680 | A moderate, balanced, and lower-fat burrito option. |
| Unhealthy Alternative: Bacon Double Del Cheeseburger | 760 | 20 | 1,840 | Significantly higher in calories, saturated fat, and sodium. |
Customizing Your Order for Optimal Health
Beyond simply choosing the right item, customizing your order is a powerful way to control its nutritional profile. Here are some smart strategies:
- Add more vegetables: Ask for extra lettuce, tomatoes, and onions on your tacos or burritos. This adds fiber and vitamins without a significant calorie increase.
- Modify toppings: Request no sour cream and go light on the cheese. Ask for salsa instead of creamy sauces to add flavor for fewer calories.
- Use healthy fats wisely: While fresh guacamole is a healthier fat source than queso, its calories can add up. Use it sparingly or as a flavorful accent.
- Go grilled: Always choose grilled meats over fried or breaded options, such as the Grilled Chicken Taco instead of the Crispy Chicken & Guac Stuffed Quesadilla Taco.
- Choose your sides carefully: Skip the fries and opt for a side of pinto beans or seasoned black beans for added fiber and protein.
Navigating Other Del Taco Menu Sections
Breakfast
For breakfast, the Egg and Cheese Breakfast Roller is your best bet, offering 250 calories and 10g of protein. Stick to a la carte items to avoid the extra fat and calories from hash brown sticks that come with meal options.
Sides and Desserts
If you must have a side, the 3-Layer Queso Nachos offer a relatively small portion at 270 calories, with chips, beans, queso, and green sauce. The 2-piece Mini Cinnamon Churros are the most nutritious dessert option at 200 calories.
Drinks
For beverages, water is always the best choice. If you prefer something flavored, iced tea or diet sodas are better options than the high-sugar premium shakes.
The Vegan and Vegetarian Menu
Del Taco has expanded its menu to be more inclusive of vegetarian and vegan diets, thanks to its partnership with Beyond Meat.
- 8 Layer Veggie Burrito: A substantial vegetarian option packed with beans, rice, guacamole, and fresh veggies. At 540 calories, it's a filling meal with good fiber and protein.
- Beyond 8-Layer Burrito: Similar to the veggie version but replaces beans with seasoned Beyond Meat for a heartier, high-protein meal.
- Crunchtada® Tostada: A vegan-friendly tostada with beans, salsa, and lettuce. Add guacamole for a richer flavor, but hold the cheese to keep it dairy-free.
Conclusion
While Del Taco offers indulgent fast-food fare, it also provides several healthier alternatives for a balanced meal. The most nutritious choices often involve grilled chicken or plant-based protein, fresh vegetables, and customization to limit high-fat, high-sodium additions. Items like the Crunchy Snack Taco, Taco Salad with Grilled Chicken, or a custom Beyond Guacamole Taco are all excellent options. Remember that portion control is key, and opting for grilled fillings over fried ones, and fresh salsa over creamy sauces, will guide you toward the healthiest thing to eat at Del Taco.
