What is the healthiest thing you can order from Taco Bell?

December 16, 2025 •

3 min read

According to Taco Bell's own nutrition data, ordering many menu items 'Fresco Style' can significantly cut calories and fat by replacing creamy sauces and cheese with fresh diced tomatoes. This simple trick means finding the healthiest thing you can order from Taco Bell is not only feasible, but delicious.

Quick Summary

Smart ordering at Taco Bell can lead to healthier meals. This article details the best low-calorie, high-protein options and reveals simple customizations to reduce fat and sodium without sacrificing flavor.

Key Points

Order Fresco Style: Replacing creamy sauces and cheese with fresh diced tomatoes can significantly lower calories and saturated fat.
Choose Leaner Protein: Swap seasoned beef for grilled chicken or black beans to increase protein and fiber content.
Pick a Power Bowl: Opting for a bowl instead of a burrito or wrap reduces carbs by eliminating the tortilla, allowing you to focus on nutrient-dense fillings.
Customize Sauces: Ask for creamy sauces on the side or swap them for fire or mild sauce packets to control fat and sodium intake.
Build Your Own Meal: The Black Beans and Rice side is a simple, high-fiber, and vegan-friendly base for building a personalized, healthier meal.

Smart Strategies for Healthier Taco Bell Orders

Dining at a fast-food restaurant doesn't have to sabotage your health goals. By adopting a few key strategies, you can transform a standard Taco Bell meal into a more balanced, nutrient-conscious one. The secret lies in customization, opting for leaner proteins, and making smarter sauce choices.

The 'Make It Fresco' Method

One of the most powerful and well-known hacks is to order any menu item 'Fresco Style'. When you make this request, Taco Bell replaces all dairy-based items like cheese, sour cream, and creamy sauces with a generous scoop of freshly prepared pico de gallo.

The Fresco Soft Taco with beef is a prime example, clocking in at just 160 calories.
The Fresco Bean Burrito is another great option, with refried beans, onions, and red sauce becoming a lighter vegetarian choice.
For those seeking a crunch, a Fresco Crunchy Taco can be as low as 140 calories.

This simple substitution dramatically lowers the saturated fat and calorie content while adding the fresh, vibrant flavor of tomatoes and onions. It's a game-changer for calorie-conscious diners.

Swap Proteins for a Lighter Meal

For a leaner, more filling meal, consider swapping the seasoned ground beef for either grilled chicken or black beans. Grilled chicken is a great source of lean protein, while black beans are packed with fiber and plant-based protein, which can help keep you full longer.

Black beans are naturally cholesterol-free and rich in soluble fiber.
You can even double the amount of grilled chicken or black beans for an extra protein punch.

Prioritize Bowls Over Wraps

Choosing a bowl-based item is an excellent way to reduce overall carbohydrates and calories by eliminating the flour tortilla. This allows you to focus on the nutritious and flavorful fillings. The Cantina Chicken Bowl is an ideal base for building a healthy meal.

Go Easy on Creamy Sauces

While delicious, Taco Bell's creamy sauces, such as the Avocado Ranch or Creamy Jalapeño, are often high in calories, sodium, and saturated fat. To significantly reduce these numbers, you can:

Ask for sauces on the side to control the portion size.
Swap creamy sauces for a packet of fire or mild sauce, which are virtually calorie-free.
Add fresh jalapeños for a spicy kick without the extra fat.

Healthiest Menu Items at Taco Bell

If you prefer to order directly without extensive modifications, here are some of the healthiest pre-designed items on the menu.

Cantina Chicken Bowl

Often cited by dietitians as a top pick, this bowl features slow-roasted chicken, black beans, seasoned rice, shredded cabbage, pico de gallo, and guacamole. With 25g of protein and 11g of fiber, it is a balanced and satisfying meal. For a lighter version, ask for no rice and no creamy sauce.

Fresco Soft Taco

With grilled chicken or beef, lettuce, and pico de gallo on a soft tortilla, this is a lean, simple, and low-calorie option. At just 160 calories with beef, it provides a great flavor-to-calorie ratio.

Black Beans and Rice

This simple side item is an underrated powerhouse of nutrition. It's vegan-friendly, low in calories, and high in fiber. At only 160 calories, it can be a satisfying side or a healthy foundation for a bigger, customized meal.

Bean Burrito (Fresco Style)

Ordering a Bean Burrito Fresco Style removes the cheese, leaving a filling meal of refried beans, onions, and red sauce. It provides 8 grams of fiber for 350 calories, making it a satiating vegetarian option.

Nutritional Comparison of Healthy Options

Here is a quick look at some of the healthiest items and their nutritional values, using typical preparation based on available data:


Menu Item	Calories	Protein (g)	Sodium (mg)	Fiber (g)
Cantina Chicken Bowl	490	25	1150	11
Fresco Soft Taco (Chicken)	140	12	500	2
Fresco Soft Taco (Beef)	160	8	490	3
Bean Burrito (Fresco)	350	13	1080	8
Black Beans and Rice	160	4	370	5

Conclusion: Mindful Choices Make the Difference

The healthiest thing you can order from Taco Bell isn't a single menu item, but rather a strategic approach to ordering. By utilizing the 'Fresco Style' customization, opting for lean proteins like chicken or beans, and being mindful of creamy sauces and toppings, you can enjoy a delicious meal that aligns with your health goals. Whether you choose a simple Fresco Soft Taco or a customized Cantina Chicken Bowl, a nutritious fast-food meal is just a thoughtful order away. For detailed nutritional information and ingredients, you can always check the official Taco Bell website.

Frequently Asked Questions

The Cantina Chicken Bowl offers a high protein content, but it can be boosted further by ordering extra grilled chicken or adding black beans.

To reduce sodium, order your items Fresco Style (which removes cheese and creamy sauces) and choose lower-sodium protein options like black beans. You can also ask for sauces and seasoning to be used sparingly.

Many of Taco Bell's vegetarian options, such as the Bean Burrito and Black Beans and Rice, can be part of a healthy meal, especially when customized to be Fresco Style to remove high-fat cheese and sour cream.

The healthiest drink options are water or unsweetened iced tea, as they contain no sugar and zero calories.

The Cantina Chicken Bowl is generally a healthy, balanced choice, offering a good mix of protein and fiber. To make it even healthier, you can skip the rice and creamy sauces.

A Fresco Crunchy Taco is one of the lowest-calorie tacos, with just 140 calories per serving.

Yes, many items can be made vegan by ordering Fresco Style and choosing black or refried beans instead of meat. Always remember to check for dairy ingredients in the specific item.