Taco Bell Low Carb Options For Keto Dieters
Cheap, tasty and readily available, Mexican food is a go-to for a lot of people out there. But with all the rice, beans and tortillas, it seems like a bad idea for keto eaters to even walk through the door. Considering that Taco Bell has more than 6,400 locations the world over, including in Asia, the Mideast, Russia, and even Iceland, you might find yourself being one of their 6 billion+ customers at some point. But don’t sweat it, you can eat pretty much anywhere without blowing your diet and Taco Bell is no exception.
The chain is named after its founder, Glen Bell. Bell got his start in the fast food biz with a hot dog stand in San Bernadino, California (coincidentally the same town where the first McDonald’s opened. Those San Bernadinites must love to eat on the go.). Back in the 1950s, burgers were just about the only game in town as far as fast food was concerned, and so the novelty of tacos really helped Bell’s idea take off.
The first location had no indoor seating at all, just a few fire pits outside, along witha mariachi bandto add atmosphere. Everything on Taco Bell’s original menu cost 19 cents. Considering TB has an extensive dollar menu now, when you take inflation into account, prices haven’t changed that much over the past 50+ years.
Fun Fact: Remember Taco Bell’s talking chihuahua ads from the 90s? The dog’s name was Gidget, and she got super popular with those commercials. Although the ads did nothing for Taco Bell’s sales and were dropped, Gidget went on to star in Legally Blonde 2.
That’s all interesting, but the food is what we care about. Taco Bell’s menu changes regularly, but meat, cheese, and veggies are always available in some form or other, so you’re covered. You can find Taco Bell nutrition information online, but we’ve gathered all the best keto picks for you right here.
Keto-Friendly Entrées at Taco Bell
Because most of the food involves some kind of carb-laden item, customization is the name of the game here. Stick with your keto basics of meat, cheese, eggs, and veggies, and ditch the rice, beans, corn, potatoes and tortillas, including chips. Also, ask for extra of everything that is keto-friendly: meat, guac, sour cream, cheese, and lettuce.
- Power Menu®Chicken Bowl, no beans or rice (6 net carbs) Lettuce, shredded chicken, guac, sour cream, Pico de Gallo and avocado ranch sauce are all a-okay. (15g fat, 21g protein)
- Power Menu®Steak Bowl, no beans or rice (7 net carbs) This is customized; the normal protein is chicken, but it should be no problem to get red meat instead. (16g fat, 20g protein)
- Fiesta Taco Salad (9 net carbs) Major customization here: hold the beans, rice, and red strips (which are tortillas), and ask for it in a bowl rather than the fried tortilla shell. Feel free to ask to replace some of these items with more keto-compatible choices like extra cheese, guac or sour cream. (9 net carbs, 15g protein)
- Beefy Five-Layer Burrito, no beans or tortilla (5 net carbs) If you only get rid of the tortilla but keep the beans, it’ll run you 12 net carbs, and you can always ask if they’ll toss some extra cheese or sour cream on top. (10g fat, 7g protein)
- Burrito Supreme®, no tortilla or beans (5 net carbs) This burrito has some extra veggies like tomatoes and onions plus red sauce, but it won’t cost you extra carb-wise. (8g fat, 7g protein)
If you’re curious what a crunchy taco will cost you in terms of carbs, the answer is 10 net.
Low Carb Breakfast at Taco Bell
Keto eaters love places that have breakfast food, but not all Taco Bells serve it, so check before you go.
- Naked Egg Taco, no potatoes (4 net carbs) This is a great keto option because the wrap is an egg. Replace the potatoes with meat (or even more scrambled eggs), and why not go for guac and/or sour cream? You can never have too much avocado. (7g fat, 4g protein)
- Grilled Breakfast Burrito, no tortilla or potatoes (4 net carbs) Request they serve it in a bowl rather than the tortilla. If you keep the potato bites, add 5 net carbs. (7g fat, 4g protein)
- Grande Scrambler Burrito, no potatoes or tortilla (6.5 net carbs) Between the eggs, bacon, cheese and sour cream, you will not miss the burrito. Just ask for it in a bowl. (20g fat, 13g protein)
- Breakfast Mini Skillet Bowl, no potatoes (4 net carbs) Eggs, steak, guacamole and sour cream. (7g fat, 4g protein)
Keto-Compatible Extras at Taco Bell
Many of these add-ons cost something in terms of money, if not much carb-wise.
- Eggs (0 net carbs, 5g fat, 3g protein)
- Bacon (0 net carbs, 5g fat, 5g protein)
- Avocado Ranch Sauce (0 net carbs, 3.5g fat, 0g protein)
- Sausage Crumbles (0 net carbs, 5g fat, 2g protein)
- Romaine Lettuce (0.5 net carbs, 0g fat, 0g protein)
- Sausage Patty (0.5 net carbs, 9g fat, 5g protein)
- Fire Grilled Chicken (0.5 net carbs, 3g fat, 16g protein)
- Pico de Gallo (1 net carb, 0g fat, 0g protein)
- Cheddar Cheese (1 net carb, 4g fat, 6g protein)
- Marinated Grilled Steak (1 net carb, 2g fat, 8g protein)
- Guacamole (1.5 net carbs, 3g fat, 0g protein)
- Nacho Cheese Sauce (2 net carbs, 2g fat, 0g protein)
- Sour Cream (2 net carbs) It’s reduced fat. Yeah, we know. (1.5g fat, 0g protein)
What to Drink at Taco Bell for Low Carb Eaters
Water is our top pick by far, but they do serve diet soda if you can’t resist.
Keto eaters don’t need to go hungry no matter how limited your options, as Taco Bell proves. However, it’s important to keep in mind that fast food is not the healthiest choice and should only be eaten occasionally.