Taco Bell Hacks: High-Protein Choices for Weight Loss
You’re craving a Mexican-inspired meal but don’t have the time or energy to cook after a long day. So, you decide to stop by Taco Bell for a quick and affordable bite. We’ve all been there—fast food is a convenient option when you need something easy without the hassle of shopping and cooking. No judgment here!
However, while you appreciate the convenience, you might also want to stick to your healthy eating or weight loss goals. It can often be tricky to find fast food options that are both high in protein and low in calories. This blog is here to help you make smarter choices at Taco Bell, so you can enjoy a high-protein meal when life gets busy and still stay on track with your targets.
How Meals were Selected
The Taco Bell nutrition calculator was used to select suitable meals for this article. It enabled me to see how add-ons impact nutritional values and how removing ingredients affects the total calories. If you visit the Taco Bell website, you can customize your order by adding or removing ingredients to better meet your dietary needs when dining out.
I focused on finding meals that are high in protein, reasonably low in fat, and under 500 calories. Unfortunately, many of Taco Bell’s highest-protein options are also high in calories and fat. With that in mind, I identified dishes that contain at least 19 grams of protein and included tips on boosting protein content, such as adding extra meat or ordering a protein-rich side.
High-Protein Taco Bell Mains
Cantina Chicken Bowl
This bowl has it all: 25 grams of protein and 11 grams of fiber, thanks to ingredients like lettuce, black beans, guacamole, pico de gallo, and purple cabbage. The fiber not only boosts the nutrient intake but also aids digestion.
You can enjoy it as is, with just 490 calories. However, if you want to lower the fat content, consider removing the cheese, reduced-fat sour cream, and guacamole—this will also significantly reduce the calorie count.
Reducing fat can be especially important if you’re taking a GLP-1 receptor agonist like semaglutide or tirzepatide, as high-fat foods may upset your stomach.
Nutrition Facts
- Protein: 25 g
- Calories: 490
- Carbs: 44 g
- Fat: 24 g
Look out for the fat and sodium content of the Cantina Chicken Bowl. It contains 24 grams of fat for the whole bowl and 1150 mg of sodium.
Soft Taco – Chicken or Steak
For high protein and low calories, the regular Chicken or Steak Taco is your best bet. Two tacos make a satisfying meal at just 320–340 calories, depending on your choice of meat. Alternatively, you can enjoy one taco paired with a healthy side, like black beans.
To enhance the flavor, get creative by adding pico de gallo. It provides a tasty boost without any extra calories for a small additional charge. Other add-ons with 10 calories or less include chopped tomatoes, onions, jalapeños, purple cabbage, red sauce, Mexican pizza sauce, and green sauce. These toppings not only provide additional flavor but also add a bit of extra fiber.
Nutrition Facts (one taco)
- Protein: 12 g
- Calories: 160 (170 for steak)
- Carbs: 16 g
- Fat: 5 g (6 g for steak)
Look out for the salt content of the Soft Tacos, which comes in over 900 mg when getting two tacos.
Chicken Enchilada Burrito
If you’re craving a burrito that fits within your calorie range, Taco Bell’s Chicken Enchilada Burrito is a delicious option. It includes chicken, seasoned rice, a three-cheese blend, sauce, and reduced-fat sour cream. The chicken and cheese provide a satisfying protein hit.
For an even higher protein content—27 grams—consider adding extra grilled chicken. Just keep in mind that this raises the total calorie count to 420.
Nutrition Facts
- Protein: 19 g
- Calories: 380
- Carbs: 49 g
- Fat: 12 g
Look out for the salt content of the Chicken Enchilada Burrito. It contains 1150 mg of sodium.
Burrito Supreme – Chicken or Steak
This topping-loaded burrito might just become your next Taco Bell obsession while keeping you within your calorie goals. With 370–380 calories, depending on your choice of chicken or steak, it delivers 19 grams of protein and 6 grams of dietary fiber.
To boost the protein to 26–27 grams, you can add extra grilled chicken or steak. Just keep in mind that this will increase the calories, though it still stays under 500.
Nutrition Facts
- Protein: 19 g
- Calories: 370 (380 for steak)
- Carbs: 49 g
- Fat: 11 g (12 g for steak)
Look out for the salt content of the Burrito Supreme. It contains 1160 mg of sodium.
Healthier Taco Bell Side Options
Taco Bell doesn’t have a wide variety of side options, but I’ve selected a few that pair well with a lower-calorie main dish.
Black Beans and Rice
Beans and rice combined make a complete protein, and this serving provides 4 grams. The calories are on the higher side, so be mindful of the total in your main dish before choosing this.
Nutrition Facts
- Protein: 4 g
- Calories: 160
- Carbs: 25 g
- Fat: 4.5 g
Black Beans
If you’re looking for a protein boost with fewer calories, black beans are a great choice. You can enjoy them as a side or add them to your main dish for extra flavor, texture, and nutrition.
Nutrition Facts
- Protein: 3 g
- Calories: 50
- Carbs: 7 g
- Fat: 1.5 g
Pintos and Cheese
While this side is higher in calories, it can be a good way to add an extra 9 grams of protein to a lower-calorie main dish, such as a single taco.
Nutrition Facts
- Protein: 9 g
- Calories: 170
- Carbs: 19 g
- Fat: 7 g
My Expert Opinion
Life happens, as they say, and it’s not always possible to eat home-cooked meals. But that doesn’t mean you need to give up on your nutrition targets completely. Remember, perfection isn’t realistic—it’s important to allow yourself some flexibility to make sustainable lifestyle choices.
Eating out doesn’t have to derail you from your goals. There are always alternatives that can support healthier eating. Don’t be afraid to experiment, and have fun exploring different healthy options!
This blog was written by Jorgelina Echavarria and reviewed and edited by Dr. Su-Nui Escobar.
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