What is the healthiest thing to eat Taco Bell?

November 21, 2025 •

4 min read

According to nutritionists, the average person should aim for a balanced diet, but indulging in fast food is sometimes inevitable. So, what is the healthiest thing to eat Taco Bell without completely derailing your wellness goals? With a few smart strategies, it's possible to build a flavorful and reasonably healthy meal.

Quick Summary

This article outlines dietitian-approved options and effective customization strategies for making healthier choices at Taco Bell. The focus is on lower-calorie, high-protein, and veggie-rich menu items, plus essential tips for mindful ordering to satisfy cravings without overindulging.

Key Points

The Cantina Chicken Bowl is a top choice: It offers a high-protein, high-fiber, and macro-balanced meal recommended by dietitians.
Use the 'Fresco Style' option: This replaces high-fat dairy and sauces with fresh pico de gallo, significantly cutting calories and fat.
Swap beef for chicken or beans: Grilled chicken is a leaner protein option, while black beans add valuable fiber and plant-based protein.
Load up on extra veggies: Add extra lettuce, tomatoes, and onions to increase fiber and nutrients without adding many calories.
Be mindful of creamy sauces and fried items: Avoid excessive creamy sauces and deep-fried elements like chalupa shells to minimize fat and calorie intake.
Explore vegetarian options: The menu offers many healthy, American Vegetarian Association-certified items, such as the Bean Burrito and Veggie Power Menu Bowl.

Dietitian-Approved Choices and Customization Tricks

Eating healthily at Taco Bell doesn't mean sacrificing flavor. By focusing on smart menu choices and customization, you can enjoy your meal guilt-free. Experts consistently point to the Cantina Chicken Bowl as a top contender, praised for its balanced macros and rich nutrient profile. However, many other items can be modified to fit your diet, from low-calorie options to satisfying vegetarian meals.

The All-Star: Cantina Chicken Bowl

For most dietitians, the Cantina Chicken Bowl is the go-to order. Its balanced mix of lean protein, healthy fats, and fiber is what sets it apart. The bowl includes slow-roasted chicken, seasoned rice, black beans, guacamole, and fresh pico de gallo, all without a carb-heavy tortilla. It's a filling, satisfying, and customizable option that delivers on nutrition.

High Protein: The slow-roasted chicken provides a significant protein boost, which helps with satiety and muscle maintenance. You can add extra chicken for an even bigger protein punch.
Rich in Fiber: With ingredients like black beans, cabbage, and guacamole, the bowl offers a hefty dose of fiber, which aids digestion and promotes fullness.
Customizable: For a lower-calorie and lower-carb version, you can omit the rice. To reduce fat, skip the creamy avocado ranch sauce.

Strategic Ordering with 'Fresco Style'

One of the simplest and most effective menu hacks is to order any item 'Fresco Style'. This customization replaces all high-fat dairy, such as cheese and creamy sauces, with a topping of fresh, diced tomatoes. This can dramatically cut calories and saturated fat from popular menu items, like tacos and burritos, without sacrificing flavor thanks to the fresh ingredients.

Smart Swaps for a Healthier Meal

Opt for Leaner Protein: Whenever possible, swap seasoned beef for grilled chicken or black beans. Grilled chicken is a leaner protein source, while black beans are packed with fiber and plant-based protein.
Double Up on Veggies: Add extra lettuce, tomatoes, and onions to your order for more volume and nutrients at a minimal calorie cost. The Power Menu Bowls are particularly good for this, as they contain a variety of fresh vegetables.
Go Easy on Creamy Sauces: Creamy sauces like avocado ranch and creamy jalapeño add a lot of fat and calories. Ask for them on the side, use them sparingly, or swap for flavorful, low-calorie salsas.

Comparison of Healthy Taco Bell Options

To help you decide, here is a comparison of some popular menu items and their nutritional values (approximate values based on search results).


Item	Customization	Calories (Approx.)	Protein (Approx.)	Fat (Approx.)
Cantina Chicken Bowl	Standard	490	24g	24g
Cantina Chicken Bowl	No rice, no creamy sauces	~350	24g	~15g
Bean Burrito	Fresco Style	350	13g	10g
Crunchy Taco	Standard	170	8g	9g
Crunchy Taco	Fresco Style	140	7g	7g
Soft Taco (Chicken)	Fresco Style	150	12g	5g
Cheesy Roll-Up	Standard (Snack)	180	8g	9g

Navigating the Menu: What to Avoid

When trying to eat healthier, some items should be approached with caution or limited to an occasional indulgence. These are typically loaded with calories, saturated fat, and sodium due to fried components and heavy sauces.

Deep-Fried Items: This includes Chalupas and the crispy shells used in Crunchwraps. Opt for soft-shell tacos or a bowl instead.
Excessive Cream and Cheese: Items with large amounts of cheese and sour cream should be customized. Using the 'Fresco Style' option is a great workaround.
Combination Meals with Sides: A single item can be a healthy meal, but the addition of sugary sodas, cheesy chips, or dessert can quickly escalate the calorie and fat content.

Healthy Vegetarian and Vegan Choices

Taco Bell's menu is famously vegetarian-friendly, and many options are certified by the American Vegetarian Association (AVA). Their refried beans are vegan, and black beans are another great plant-based option for protein and fiber.

Bean Burrito (Fresco Style): Already a solid vegetarian choice, ordering it 'Fresco Style' makes it even healthier and can be adapted for a vegan diet.
Black Beans and Rice: This simple side is a great source of protein and fiber, and a good base for a simple, filling meal.
Veggie Power Menu Bowl: A hearty bowl with black beans, rice, and fresh vegetables. Hold the cheese and creamy sauces to make it vegan-friendly.

Conclusion

While often viewed as an unhealthy fast-food option, Taco Bell's customizable menu offers surprising opportunities for a balanced meal. The Cantina Chicken Bowl is a standout choice recommended by dietitians for its nutritional profile, but savvy customization can make many other items healthier. By choosing lean proteins, loading up on vegetables, and embracing the 'Fresco Style' hack, you can satisfy your cravings without compromising your health goals. It's about being informed and making mindful choices, proving that even fast food can fit into a healthy lifestyle in moderation.

Visit Taco Bell's official nutrition page for detailed information on all menu items

Frequently Asked Questions

Yes, many dietitians agree that the Cantina Chicken Bowl is one of the healthiest options due to its high protein, high fiber, and balanced macronutrients. Its customizable nature allows for even healthier modifications.

Ordering 'Fresco Style' replaces high-fat ingredients like cheese, sour cream, and creamy sauces with fresh pico de gallo, which reduces the overall calorie and fat content of your meal.

Yes, Taco Bell's black beans and vegan refried beans are good sources of plant-based protein and fiber, making them a nutritious choice. They are excellent alternatives to seasoned beef.

To reduce calories, order items 'Fresco Style,' choose grilled chicken or beans instead of beef, skip creamy sauces and cheese, and opt for a bowl instead of a tortilla.

The Cheesy Roll-Up is a decent low-calorie snack, coming in at around 180 calories. The Black Beans and Rice side is another great choice at only 160 calories.

Opt for water, unsweetened iced tea, or Diet Baja Blast to keep your beverage calorie-free. Avoid sugary sodas and slushes that add unnecessary calories.

Yes, many Taco Bell items can be customized for a high-protein diet. Options like the Cantina Chicken Bowl with extra chicken, or the Steak Quesadilla, offer a good amount of protein.

The Bean Burrito offers a higher fiber content than most meat options, making it a very filling choice. When ordered Fresco Style, it's also a lower-fat alternative.