Following a keto diet can be a challenge, especially when dining out at fast food restaurants. Taco Bell, known for its Mexican-inspired menu, might seem like a carb-loaded trap. However, with some thoughtful modifications, you can enjoy a satisfying meal at Taco Bell while sticking to your low-carb, high-fat ketogenic diet. In this article, we’ll break down exactly what you can order at Taco Bell on keto, along with tips to ensure your meal stays within keto guidelines.
Understanding the Keto Diet
Before diving into the Taco Bell menu, let’s quickly review the basics of the keto diet. The ketogenic diet is a low-carb, high-fat diet that puts your body into a state called ketosis, where it burns fat for energy instead of carbohydrates. To maintain ketosis, it’s essential to keep your daily carbohydrate intake very low—typically under 50 grams per day.
This means avoiding foods high in carbs, such as bread, tortillas, rice, and sugary sauces, while focusing on foods rich in fat and protein. Taco Bell’s menu features plenty of ingredients like cheese, meats, and avocado that can be great for keto, as long as you avoid the carb-heavy components.
Tips for Ordering Keto at Taco Bell
When ordering at Taco Bell on a keto diet, follow these key principles:
Skip the tortillas: Flour tortillas and taco shells are loaded with carbs. Ask for your meal “bowl-style” or “Power Menu Bowl” without the rice and beans.
Ditch the beans and rice: Both are staples of Taco Bell, but they’re too high in carbs for keto.
Say no to sugary sauces: Opt for sour cream, guacamole, or cheese instead.
Add more fat: Keto is a high-fat diet, so don’t hesitate to add extra cheese, guacamole, and sour cream to your order.
Now, let’s explore the best keto-friendly options at Taco Bell.
Best Keto Options at Taco Bell
1. Power Menu Bowl – No Rice, No Beans
The Power Menu Bowl is one of the most customizable and keto-friendly options at Taco Bell. It typically comes with grilled chicken, cheese, lettuce, guacamole, sour cream, tomatoes, and avocado ranch dressing.
To make it keto, simply ask for no rice and no beans. You can further enhance it by asking for extra guacamole, cheese, and sour cream to boost the fat content.
Nutritional Breakdown (modified for keto):
Net Carbs: 5-7 grams (depending on your modifications)
Protein: 25 grams
Fat: 20 grams
2. Beefy 5-Layer Burrito – In a Bowl, No Tortilla
The Beefy 5-Layer Burrito is usually a carb-heavy choice, but with the right adjustments, you can make it keto-friendly. Ask for the burrito to be served in a bowl with no tortilla, rice, or beans. This way, you’ll still enjoy the flavorful combination of seasoned beef, cheese, sour cream, and nacho cheese sauce.
Nutritional Breakdown (modified for keto):
Net Carbs: 4-6 grams
Protein: 18 grams
Fat: 15 grams
3. Grilled Steak Soft Taco – In a Bowl, No Tortilla
The Grilled Steak Soft Taco is another great option for keto followers. Order it without the soft tortilla and have it served in a bowl. It contains grilled steak, lettuce, cheese, and avocado ranch sauce, all of which are keto-approved when served without the tortilla.
Nutritional Breakdown (modified for keto):
Net Carbs: 4 grams
Protein: 20 grams
Fat: 16 grams
4. Crunchwrap Supreme – In a Bowl, No Tortilla
The Crunchwrap Supreme is a fan favorite at Taco Bell, and while the traditional version is packed with carbs, you can make it keto-friendly. Order the Crunchwrap Supreme in a bowl without the tortilla, hash browns, and tostada shell. Stick to the seasoned beef, lettuce, tomatoes, cheese, sour cream, and nacho cheese sauce.
Nutritional Breakdown (modified for keto):
Net Carbs: 7-9 grams
Protein: 21 grams
Fat: 22 grams
5. Chicken Soft Taco – In a Bowl, No Tortilla
The Chicken Soft Taco can easily be modified for keto. Simply order it in a bowl without the soft tortilla and enjoy the seasoned chicken, lettuce, cheese, and a drizzle of creamy jalapeño sauce. Feel free to add extra cheese or guacamole to increase the fat content.
Nutritional Breakdown (modified for keto):
Net Carbs: 3-5 grams
Protein: 17 grams
Fat: 12 grams
Customizing Your Meal for Keto at Taco Bell
Customizing your order is key when eating keto at Taco Bell. Here are some more tips to tailor your meal to your dietary needs:
Load up on protein and fat: Ask for extra portions of meat, cheese, and guacamole to increase the fat and protein in your meal.
Hold the sauces: Some sauces at Taco Bell, such as the chipotle sauce or mild sauce, contain added sugars and carbs. Stick
to keto-friendly options like sour cream, guacamole, or a small amount of avocado ranch sauce.
Don’t forget about sides: Taco Bell’s sides like chips, cinnamon twists, and beans are not keto-friendly. Instead, consider adding extra lettuce or more guacamole to round out your meal.
See Also: Is Minestrone Soup Good for a Diet?
What to Avoid at Taco Bell on Keto
Certain items at Taco Bell are harder to modify and should be avoided entirely on a keto diet:
Burritos: Even without the tortilla, most burritos are packed with rice and beans, which can quickly add up in carbs.
Nachos: The chips are a no-go on keto, as they are made from corn and high in carbs.
Quesadillas: While the cheese and chicken might seem keto-friendly, the tortilla is loaded with carbs.
Cinnamon Twists and Desserts: All desserts at Taco Bell contain sugar and high amounts of carbs, making them unsuitable for keto.
Keto-Friendly Beverages at Taco Bell
Sticking to keto beverages at Taco Bell is straightforward. Avoid sugary sodas, sweetened teas, and the popular Baja Blast freeze. Instead, opt for these keto-approved drinks:
Water: Always a safe choice.
Diet soda: If you’re craving something fizzy, go for a diet soda.
Unsweetened iced tea: A refreshing and carb-free option.
Final Thoughts: Keto at Taco Bell Is Possible!
While Taco Bell might not seem like the most keto-friendly spot at first glance, with a few smart modifications, you can enjoy a satisfying, low-carb meal. Focus on high-fat, high-protein ingredients like cheese, meat, and guacamole, and avoid carb-heavy options like tortillas, rice, and beans.
By sticking to the principles outlined in this guide, you can confidently navigate Taco Bell’s menu while staying on track with your ketogenic diet. So the next time you find yourself craving Taco Bell, rest assured that keto-friendly options are within reach—just remember to customize your order!
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