The ketogenic (keto) diet has become one of the most popular low-carb, high-fat diets worldwide. While sticking to this diet can be easy when you prepare your meals at home, eating out can be more challenging—especially at fast food chains. However, if you’re a fan of Taco Bell, you might be wondering, “Can I eat at Taco Bell and still stay in ketosis?”
Good news! Taco Bell offers several options that can fit into a keto-friendly lifestyle with just a few simple modifications. In this guide, we’ll cover how you can navigate the Taco Bell menu on a keto diet, which items to avoid, and some tips for making your meal as low-carb as possible.
Understanding the Keto Diet Basics
Before diving into the Taco Bell menu, it’s essential to understand the key principles of the keto diet. The goal of keto is to keep your carb intake very low—typically under 50 grams per day—while increasing your fat intake to help your body enter a state of ketosis, where it burns fat for fuel instead of carbohydrates. This means you’ll need to avoid high-carb ingredients like bread, tortillas, rice, and beans.
What to Avoid on Keto:
Tortillas (both hard and soft)
Beans
Rice
Chips
Potatoes
Instead, focus on high-protein, high-fat ingredients such as meat, cheese, guacamole, and sour cream, while minimizing or eliminating carbs.
Keto-Friendly Taco Bell Options
Taco Bell offers a variety of customizable options that can fit into a keto diet. Here are some keto-approved menu items, along with modifications to keep them low-carb.
1. Power Menu Bowl (No Rice or Beans)
The Power Menu Bowl is one of the best choices at Taco Bell for keto enthusiasts. This bowl typically comes with chicken or steak, guacamole, lettuce, sour cream, and shredded cheese. However, the default recipe also includes rice and beans—two carb-heavy ingredients that should be removed.
How to Order:
Ask for a Power Menu Bowl with no rice and no beans.
Add extra guacamole, lettuce, or cheese for more fat and flavor.
Once you eliminate the rice and beans, this bowl is a fantastic low-carb meal packed with protein and healthy fats.
2. Grilled Chicken Taco (No Tortilla)
Most of Taco Bell’s taco options are wrapped in high-carb tortillas, but you can easily ask for your tacos to be served “fresco-style” in a lettuce wrap instead of a tortilla. The Grilled Chicken Taco is a simple option to convert to keto.
How to Order:
Ask for the Grilled Chicken Taco with no tortilla.
Request it in a lettuce wrap or simply eat the filling with a fork.
Add extra cheese, guacamole, and sour cream for a richer, keto-friendly experience.
3. Beefy 5-Layer Burrito (In a Bowl, No Tortilla)
The Beefy 5-Layer Burrito is one of Taco Bell’s most popular items, but the tortilla and layers of beans will push you over your carb limit. To make it keto, skip the tortilla and ask for it as a bowl instead.
How to Order:
Order a Beefy 5-Layer Burrito in a bowl with no tortilla.
Ask for no beans and consider adding extra cheese, beef, and guacamole for added fat content.
4. Chicken or Steak Quesadilla (No Tortilla)
The quesadilla is another favorite at Taco Bell, but the flour tortilla needs to be removed for keto. You can still enjoy the delicious cheese, chicken, or steak filling without the carbs.
How to Order:
Request a Chicken Quesadilla or Steak Quesadilla without the tortilla.
Opt for a side of guacamole or sour cream to up your fat intake.
5. Cheesy Roll-Up (No Tortilla)
If you’re looking for a snack-sized option, the Cheesy Roll-Up can be a great choice with a simple modification. By removing the tortilla, you’re left with melted cheese that’s keto-friendly and satisfying.
How to Order:
Order a Cheesy Roll-Up, but ask for no tortilla.
Pair it with a side of guacamole for extra healthy fats.
Customizing Your Order: Key Keto Ingredients at Taco Bell
One of the advantages of Taco Bell is its highly customizable menu. To make sure your meal stays keto-friendly, you can mix and match ingredients to fit your diet. Here are some keto staples available at Taco Bell:
Keto-Friendly Ingredients:
Chicken or Steak: Both are excellent sources of protein with minimal carbs.
Ground Beef: Another good option that’s high in protein and fat.
Cheese: Full of healthy fats, cheese is a great way to add flavor and keep your meal keto.
Guacamole: Avocados are rich in healthy fats, making guacamole a keto favorite.
Sour Cream: Adds creaminess and fat without the carbs.
Lettuce: Use as a wrap or bed for your meal instead of tortillas.
Tips for Ordering Keto at Taco Bell
1. Customize Your Order
One of the easiest ways to make your Taco Bell order keto-friendly is to ask for modifications. Taco Bell is known for allowing customization, so don’t hesitate to ask for meals in a bowl or without tortillas and high-carb ingredients.
2. Go Fresco-Style
When you order “fresco-style,” Taco Bell will replace the cheese and sauces with fresh pico de gallo. While this isn’t necessary for keto, it’s a great option if you want to lighten up your meal while staying low-carb.
3. Watch the Sauces
Some sauces at Taco Bell are high in carbs due to sugar content, so it’s important to use them sparingly. The following sauces are keto-friendly in moderation:
Hot Sauce
Fire Sauce
Mild Sauce
Avoid any creamy sauces that might contain added sugars, like the chipotle sauce or avocado ranch sauce.
4. Skip the Sides
Taco Bell offers tempting sides like nachos, chips, and cinnamon twists, but these are packed with carbs and should be avoided on keto. Stick to the main meal options with high-fat, low-carb ingredients instead.
See Also: Are Kidney Beans Keto-Friendly?
What to Avoid on Keto at Taco Bell
While there are plenty of customizable options for keto, some items are just too carb-heavy to make work. Here’s what you should avoid completely:
1. Tortillas and Burritos
The tortillas used in tacos, burritos, and quesadillas are high in carbs. Even a single soft tortilla can contain over 20 grams of carbohydrates, which can quickly kick you out of ketosis.
2. Beans and Rice
Beans and rice are staple ingredients in many Taco Bell dishes, but they are also loaded with carbs. Be sure to ask for your meal without these items.
3. Crunchwraps and Chalupas
These items are wrapped in thick, carb-laden shells or wraps, making them off-limits for keto dieters.
4. Nachos
While delicious, nachos are made with corn chips, which are full of carbs. Avoid any menu items that feature nachos as the base.
Conclusion
Eating keto at Taco Bell is entirely possible with a few simple tweaks and substitutions. By focusing on high-fat, low-carb ingredients like meat, cheese, guacamole, and sour cream, you can enjoy a satisfying meal while staying in ketosis. Always customize your order to skip tortillas, beans, and rice, and don’t be afraid to ask for more lettuce or other keto-friendly ingredients to bulk up your meal.
Now that you know how to order keto at Taco Bell, you can enjoy your favorite fast food with peace of mind—without breaking your diet!
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