Just because you're a faithful follower of the keto diet doesn't mean you're stuck to eating at home. Maybe you were a regular at Taco Bell, or your friends have started hanging out there more often. The good news is you can enjoy a meal there and join your friends. You'll need to get a bit creative. Are you ready? Let's begin with the Taco Bell keto guide!
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Explanation of the Keto Diet
Mexican food is a crowd favorite. Picture this: juicy grilled chicken wrapped in a warm tortilla stuffed with rice and melted cheese. Who has the heart to say no to such a meal? Unfortunately, the keto diet principles say you should minimize your carb intake to encourage your body to burn fat for energy instead of carbs.
On a typical keto diet, the recommended carb intake is no more than 20 to 50 grams of carbs per day. This can make ordering tricky, especially with traditional favorites like tacos and burritos. These items usually come packed with high-carb ingredients like tortillas, rice, and beans, which are all no-gos on this diet.
With some tweaks, you don’t have to miss out on the food at your favorite place. We're here to help you overcome the challenges of ordering regular tacos and burritos. Instead of a burrito or taco, you can still enjoy all those tasty fillings and have them in a bowl. The benefits of modifications are that you'll get a well-balanced meal with the right amount of carbs, protein, and healthy fats.
To keep it satisfying and keto-friendly, pile on extras like chicken, ground beef, eggs, and steak. Here's more good news: almost every sauce at Taco Bell is low in carbs, so you can still add that extra flavor to your meal.
Wash it all down with unsweetened iced tea, diet soda, or lemonade, and you’ve got yourself a delicious meal that still allows you to enjoy the best of Mexican flavors.
How to Eat Keto at Taco Bell?
Eating keto here is easier than you might think. If you're familiar with their menu, you know it's full of tempting choices that aren't exactly low-carb. But with a few smart tweaks and substitutions, you can order a meal that fits well within your keto diet.
Here are some quick tips and tricks:
1. Choose protein options like grilled chicken, steak, or ground beef
Start by focusing on the meats — chicken, steak, and ground beef are all excellent protein bases. You can ask for any of these in a bowl instead of their usual serving in tortillas or taco shells.
2. Include salads and non-starchy vegetables like lettuce, tomatoes, and peppers
Pair your protein of choice with a salad made of non-starchy veggies like lettuce, tomatoes, and peppers. This will add freshness and fiber to your meal, and you'll get a meal that's packed with nutrients.
3. Beware of dressings and sauces that may contain hidden sugar or carbs
Many dressings and sauces can contain hidden sugars and carbs, which can quickly add up. Avoid options like nacho cheese sauce or any sweetened dressings, which are typically high in carbs.
We know what you might be thinking: you can't indulge in tortillas and taco shells, and now you can't even make your bowls more flavorful with some dressings and sauces. Don't worry because Taco Bell offers plenty of low-carb sauce options that can make your meal tasty without the carb overload.
For example, their Creamy Chipotle, Spicy Ranch, and Avocado Ranch sauces are generally low in carbs, some even contain 0 grams of carbs. You can simply add these sauces to your bowl and enjoy the flavors without worrying about exceeding your daily carb limit.
4. Order only keto-friendly drinks
Food tastes better when it's paired with a drink you love. However, the drinks menu is packed with sugar. You'd be better off sticking to drinks like water, unsweetened iced tea, and diet sodas. These will keep you hydrated and complement your meal without adding carbs.
What is Keto at Taco Bell?
Okay, okay, we've been rambling on about the keto diet, mixing and matching foods at Taco Bell, and what foods to avoid. But what you really want to know is which specific meals are keto-friendly or can be made keto-friendly with some adjustments.
We hear you. Here's a list of all the options that you can order as-is or customize to fit a keto diet. You'll be ready to order from the Taco Bell menu during your next visit without getting stressed.
1. Keto Tacos
These Keto Tacos are a savory, crunchy delight you can enjoy guilt-free. They're ideal if you crave a quick and delicious bite without exceeding your daily carb limit.
a. Crunchy Tacos
Start with a crisp taco shell filled with seasoned beef, melty shredded cheese, and fresh lettuce. You can enjoy this keto-friendly treat as is.
b. Nacho Cheese Doritos Locos Tacos
Who says you can't indulge? Enjoy seasoned beef and cheese in a Doritos-flavored shell without any modifications.
2. Keto Breakfast Items
Embrace the morning with these two yummy and low-carb breakfast options. Each option contains the breakfast trifecta: bacon, eggs, and cheese.
a. Cheesy Toasted Breakfast Burrito
This burrito is packed with bacon, fluffy eggs, and creamy cheese sauce. Just skip the tortilla for a keto twist.
b. Grande Toasted Breakfast Burrito
This hefty burrito comes with bacon, eggs, a rich three-cheese blend, potato bites, and tomatoes. Order it without the tortilla and potatoes for a filling, low-carb start to your day.
3. Keto Burritos + Bowls
The keto burritos and bowls at this popular place will be a treat to your taste buds while keeping your carb intake in check. Dive into a world of flavor with these mouthwatering options:
a. Bean Burrito
Filled with refried beans, shredded cheddar, zesty red sauce, and onions, simply request it without the tortilla to enjoy.
b. Burrito Supreme
A delightful mix of seasoned beef, sour cream, onions, lettuce, cheese, tomatoes, red sauce, and beans. Opt out of the tortilla for a keto version.
c. Beefy 5-Layer Burrito
Layers of seasoned ground beef, refried beans, sour cream, and double cheese make this a hearty option. Just drop the tortilla.
d. Chicken Chipotle Melt
Enjoy the assortment of grilled chicken, cheese, and creamy chipotle sauce. Simply order without the tortilla.
e. Power Menu Bowl
Packed with chicken, cheese, sour cream, lettuce, tomatoes, guacamole, and avocado-ranch sauce, this bowl is awesome. Order without the rice and beans for a perfect keto meal.
4. Keto Ingredients + Add-Ons
Looking to spice up your Taco Bell experience while staying true to your keto goals? Say hello to these keto-friendly add-ons that can elevate the flavor of each meal and pump up the protein count:
5. Keto Sauces
Sauce up your Taco Bell meals with these keto-friendly sauces. These flavorful additions can add a kick of taste without spiking your carb count:
How to Make Taco Bell Menu Items Keto-Friendly
As we've previously mentioned, the trick to ordering keto is to avoid high-carb items and mix and match items that are low in carbs to create a well-rounded and fulfilling meal. You should avoid high-carb items like tortillas, chips, and beans and add guacamole and low-carb sauces that are low in carbs. You might also get extra meat or cheese and order over lettuce to add volume to your meal.
Here are more details:
1. Avoid the tortilla, chips, and beans
Tortillas are off-limits on a keto diet because they are packed with carbs.
The same goes for chips and beans. Chips are typically fried and salted corn or flour-based snacks, high in carbs and not suitable for keto. Beans, while nutritious, are also high in carbs and can quickly exceed your daily carb limit.
2. Add guacamole
Guacamole is delicious and low in carbs. And get this: it contains about 2 grams of net carbs per serving. It's packed with healthy fats from avocados, which are great for a keto diet. You can add guacamole to almost any meal to boost its flavor and nutrient value.
For example, top your protein bowls with a scoop of guacamole or mix it into a salad for extra creaminess. Guacamole also pairs great with grilled chicken or steak.
3. Add sauces
The trick to making any meal a treat for your palate? Sauce, sauce, and more sauce. Many of the sauces here are very low in carbs. For example, the Pico de Gallo sauce contains 0 grams of net carbs, and the hot sauce has only 1 gram of carbs. Simply drizzle them over grilled meats or add a flavor to salads. You can also use them as a tasty topping in a protein-packed bowl.
4. Ask for extra meat or cheese
Since protein is a welcome part of a keto diet, feel free to load up on it. Everything from chicken and steak to beef can help round out your meal and boost your protein intake. And don't forget about cheese. Cheese is both delicious and keto-friendly and a great source of fat and protein. So go ahead, don't be shy—ask for that extra scoop or slice to make your meal even more satisfying.
5. Get your order over lettuce
Lettuce is low in carbs and a fantastic choice for rounding out your Taco Bell order. Ask for your meal to be delivered over a bed of lettuce instead of in a tortilla or with rice, and enjoy a fuller, fresher experience while sticking to your keto guidelines. It's a simple swap that keeps your meal low-carb but still yummy.
Taco Bell Keto Bowls
Ordering a bowl is a great choice when you want to keep things healthier and avoid the carbs found in tortillas or taco shells. It offers several bowls that you can adapt with a few simple modifications.
Another handy tip is to order any burrito without the tortilla, which automatically turns it into a bowl.
Let's explore some of the bowls and burritos you can easily adjust to stay within your carb limits while still enjoying the flavors your taste buds crave.
1. Chicken Power Menu Bowl
If you need a hearty and flavorful meal that's keto-friendly, then opt for this bowl. It is packed with grilled chicken, lettuce, shredded cheese, guacamole, pico de gallo, and sour cream. Order it without the high-carb ingredients like rice and beans to lower the carb count. Enjoy your bowl packed with protein and healthy fats.
2. Mini Skillet Bowl
Visiting Taco Bell for breakfast and don't know what to get? Try the Mini Skillet Bowl! It's a yummy mix of potatoes, eggs, and cheese served in a bowl. Simply remove the potatoes to reduce the carb content and add extra protein like steak or bacon to boost the meal’s nutritional value and keep you fuller longer. You can even include more fat sources like extra cheese, sour cream, or even guacamole.
3. Steak Power Menu Bowl
If you liked the Chicken Power Menu Bowl but prefer steak, you can absolutely get this bowl. Remove the rice and beans, which are the primary sources of carbs, in the bowl, and add extra steak to increase the meal's protein content without adding carbs.
4. Beefy 5-Layer Burrito
This burrito is a tempting choice with layers of seasoned beef, nacho cheese sauce, sour cream, refried beans, and cheddar cheese wrapped in a flour tortilla. Although it sounds delicious, it's not keto-friendly due to several high-carb ingredients.
To enjoy this burrito, order it without the tortilla and skip the refried beans. You'll get a bowl packed with only keto-friendly ingredients.
5. Burrito Supreme
Another palate-worthy burrito option is the Burrito Supreme. Itis packed with seasoned beef, refried beans, red sauce, lettuce, cheddar cheese, onions, tomatoes, and sour cream, all wrapped up in a large flour tortilla. To indulge in it, order it without the tortilla and refried beans.
6. Cheesy Toasted Breakfast Burrito
This burrito is a morning favorite, packed with eggs, nacho cheese sauce, and your choice of sausage or bacon, all wrapped in a soft flour tortilla. To make it keto, simply ask for your breakfast burrito ingredients to be served in a bowl instead of wrapped in a tortilla to cut down on carbs.
Key Ingredients in Keto Taco Bell Menu
While tortillas, chips, and rice might be off-limits on a keto diet, not every item on the menu is a no-go. There are several foods available that are low in carbs and high in protein and healthy fats. Let's dive deeper into these keto options:
1. Seasoned Beef
This is a fantastic pick for anyone on a keto diet because it’s low in carbs and packed with protein. It's seasoned with a bunch of tasty spices that amp up the flavor without tacking on extra sugars.
What are the ingredients?
These spices give the beef a big flavor boost, and they’re all good to go on keto—no hidden sugars or carbs here.
The beef is browned off first to get some good color on it, and then it’s simmered with the spices. This cooking process is spot-on for keto because it keeps the fats in and doesn’t rely on any carb-heavy thickeners or sweeteners.
2. Avocado Ranch Sauce
It is a creamy, fresh choice that's perfect for adding a burst of flavor to your keto meals. This low-carb sauce combines the rich, smooth taste of avocado with the tangy kick of ranch. It's a lovely addition to salads, bowls, or grilled chicken.
3. Shredded Cheese
The shredded cheese is another option to sprinkle over salads, tuck into bowls, or melt over your favorite protein. It's that versatile! You'll get the rich, melty goodness you crave but without the carbs. In fact, it contains only 1 gram of net carbs.
Keto Taco Bell Drinks
While many beverages are loaded with sugars and off-limits on a keto diet, you don't have to stick to just water—though it's always a great choice. There are still a few drink options that fit nicely into a low-carb lifestyle without sacrificing taste.
Here's a breakdown of some Taco Bell keto options you can enjoy:
Final Tips for Staying Keto at Taco Bell
Although we explained some ways you can tweak the meals at Taco Bell to make them keto, keep in mind that it is still a fast-food restaurant. It's okay to eat here once in a while, but don't make it a weekly habit.
That said, it can be a convenient option when you're in a hurry or just craving a fast-food fix. By choosing wisely, making the right modifications, and opting for keto-friendly drinks, you can enjoy a meal that aligns with your dietary goals.
Just remember, moderation is key—save Taco Bell for occasional visits and focus on whole, unprocessed foods as the staples of your keto diet.
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