Taco Bell Nutrition Tips from a Dietitian and a Trainer

As a personal trainer, I try to get my clients to make the majority of the food they eat. However, I know people are going to eat out occasionally, and sometimes, it’s going to be at a fast-food restaurant. 

It may surprise you, but if you’re going to eat fast food, I’d honestly recommend Taco Bell. I know that may sound odd to you, but if you read this entire blog, I’m positive I’m going to tell you some things you didn’t know about Taco Bell and MAYBE even change your mind if you think that there’s no way you can eat healthy food there.

As a personal trainer I try to educate people on the benefits of making the majority of their food themselves so they know exactly what’s in it, and how much they’re eating. However, I know that’s not reasonable for people to do 100% of the time. I know people are going to eat out, and I know some of the time, it’s going to be a quick stop at a drive-through at a fast food restaurant.

That’s why my go-to recommendation as a personal trainer someone REALLY enjoyed their clinical nutrition courses in college, is Taco Bell. I know that may sound odd to you, but if you listen to this entire episode, I’m positive I’m going to tell you some things you didn’t know about Taco Bell and MAYBE even change your mind if you think that there’s no way you can eat healthy food at a fast food restaurant. 

But first, I’ll admit. I’m a little biased in my love for Taco Bell. Growing up with 3 siblings, my parents would take us to Taco Bell after church some Sundays since it was affordable to feed a family of 6 AND the food there was healthier than eating at McDonald’s or Burger King. Even as a kid I much preferred the taste of Taco Bell to other fast food places. I still remember when Chalupa came out in 1999. I was 10 years old, and it was the same summer that Star War Episode 1: The Phantom Menace hit theaters, and I remember getting a Star Wars toy from Taco Bell that year. So I have this nostalgic relationship with taco Bell that always had me going back as I got older.

But once I got into studying health and fitness in college in 2007, I started noticing things on their menu changing (I didn’t realize that the Food For All Journey, a health initiative from taco Bell had begun almost at the same time I started my journey to become a personal trainer). Throughout college, I’d get all of my menu items “fresco style” which is where the cheese and mayo-based sauces are taken off and replaced with fresh pico de gayo. They started that in 2008, the same year I got my first job at a gym. It was the one fast food place where I knew I could get high protein, lower-calorie food for affordable prices. 

Now, I VERY rarely eat out. Honestly it’s maybe once every 6-8 weeks I’ll get something from a fast food location, and it’s usually just a snack because I meal prep everything I eat. But when I do eat fast food, or if I’m traveling, I still go back to Taco Bell. If you follow me on social media you know Taco Bell was a BIG part of my strongman training and competition days, but even when I’m not eating higher calorie or I’m eating more plant-based like I do now, there are ways to eat healthy at Taco Bell. Seriously when I order a black bean soft taco fresco style with guacamole, I can open that flour tortilla up and see black beans, lettuce, tomatoes, onions, cilantro, and guacamole and it’d be the same whole foods I’d use to prepare that same meal at home. 

Are there high calorie items there? Yes, of course. You can eat high calorie foods at ANY restaurant. And yes, Chick-Fil-A is also a solid option for eating out, but recently on vacation my family stopped twice to eat fast food. Once at Taco Bell and once at Chick-fil-A, and at Chick-fil-A we spent over TWICE as much as we did at taco bell. 

In addition to the affordability, I love that I can go to Taco Bell’s website, go to the nutrition calculator, and completely customize a menu item while getting a real-time update of the calories that item will have with the changes I make. You all know I talk about being conscious of what you’re taking in calorically. You know I’m a big fan of having at least a rough idea of how much protein, fat, and carbs you’re eating daily. Taco Bell is making it easier than any other quick-service food company to eat healthy and that’s why I wanted to write this so you all can know where to stop and what to get if you’re going to stray from your home-cooked meals to eat out. 

So while I was researching Taco Bell for this blog, I came across Missy Schaaphok, a licensed dietician who works for Taco Bell. I found her on instagram, and let her know that I was working on this and that I’d love to include her on it whether that was in an interview on the show or a written interview that I could read on air to you all. To my surprise, she got right back with me, got the approval of Taco Bell HQ to give me a written interview, and sent me some amazing answers to the questions I had about Taco Bell’s past 14 years of working to make healthy food accessable to everyone. You don’t know how pumped I was to hear that she had to clear it with HQ either. I like to think that Prime Minister of Taco Bell knows my name now and is at least remotely aware of Straight Shot Training. That’s be awesome.

Missy’s bio from Taco Bell’s website:

“Missy Schaaphok, Director of Global Nutrition & Sustainability, is a 15-year seasoned professional within the food industry and she is championing options that provide unexpected good, one taco at a time. Missy has always had a passion for food and nutrition and its impact on the environment, and sits at the intersection of those worlds in her role leading nutrition and sustainability efforts at Taco Bell. She plays a big role in how Taco Bell creates food that is fun, innovative and craveable; food you want to eat again; and food that fits customers’ evolving lifestyles. Missy led the development of the Power Menu, a menu featuring high-protein bowls and burritos under 500 calories, designed to fill you up without weighing you down. She also brought customers a vegetarian menu certified by the American Vegetarian Association – the first of its kind in the QSR industry. Over the years, she has served as the driving force behind Taco Bell’s commitment to simplifying ingredients, reducing sodium across the menu, and all animal welfare and antimicrobial stewardship initiatives. Most recently, she led the global efforts to leave a lighter footprint, announcing Taco Bell’s Global Packaging and Recycling commitment. Because of her hard work, she was named an American Food Hero by EatingWell Magazine in 2020. Her favorite menu hack is ordering the Bean Burrito online, removing onions, adding tomatoes, selecting ‘get it grilled’ and smothering it in Diablo Sauce.”

And here’s my interview with Missy:

What do you like to do to stay active?

“I live a very active lifestyle. During the winter, I snowboard. I am an IKON pass holder so love to travel to new destinations and shred down the mountain. During the summer, I skateboard. Learning how to downhill and eager to buy an electric board so I can fly up hills! In between all of this, I train with a personal trainer and walk my dog all over town.”

What are your go-to healthy items are from the Taco Bell menu?

“Literally, anything on the menu can be customized according to one’s lifestyle. Using our Nutrition Calculator can help achieve the desired outcome. We cater to lifestyle and consumer choice – like items high in protein, plant-based/vegetarian, or low cal/low fat. Below are the lifestyle menus we feature with recommended picks from within.”

Power Menu

A menu of bowls under 510 cals and over 20 grams lean protein. By default, these options are made without gluten containing ingredients. For a dairy-free option, remove cheese, sour cream, and avocado ranch sauce. For carb conscious, remove the rice.

Recommended picks: Chicken Power Bowl, Veggie Power Bowl

Vegetarian Cravings

A menu of American Vegetarian Association (AVA)-certified vegetarian options featuring our 2 plant-based proteins refried pinto beans and black beans – both certified vegan.

We have over 30 vegetarian ingredients, the majority of which are also certified vegan. These can be combined for nearly 1 million combinations!

Recommended pick: Power Veggie Bowl – Contains all major food groups for only 480 cals, 16 g protein, 13 g fiber

Snacks:

These items are all under 200 calories and range between 6-10 grams of protein. For a snack, you should be looking for a balance of protein, plus good fats and fiber to hold you over until your next meal.

Recommended picks: Crunchy Taco, Black Beans & Rice

Customization

Make it Vegetarian – make almost any item vegetarian by swapping meat for beans (we have refried pinto beans or slow-simmered whole black beans)

Make it Fresco – where almost any menu item can be customized “Fresco style”, which replaces mayo-based sauces, cheeses, and reduced-fat sour cream on almost any menu item with fresh diced tomatoes. By removing these ingredients and ordering your menu item “Fresco style”, you can reduce fat by up to 25%.

Recommended pick: Bean Burrito made Fresco Style, remove red sauce and ask for it grilled. 

Add on favorite Border Sauce – mine is Diablo. Make a Crunchwrap Supreme veggie by swapping seasoned beef for black beans!

How is eating at Taco bell and being physically fit NOT at odds with each other?

“For 15 years, we’ve been on a journey evolving our menu to provide food that’s customizable to fit any lifestyle and that leaves a lighter footprint on the communities around us. We call it our Food For All journey. 

https://www.tacobell.com/stories/food-for-all

Whether you’re looking for options that are vegetarian, made without gluten, high protein, lower calorie or fat, or in the mood for something indulgent, Taco Bell really does have food for all.

We also use ingredients that are simple to understand, without sacrificing flavor.

Back in 2005, we were one of the first quick-service restaurants to post full nutrition information and ingredient statements online.

Since then, we have incorporated a (V) symbol on our menu boards in restaurants to remove the guesswork for our vegetarian customers and help them locate options that fit their lifestyle.

We have also expanded our website to include allergen information and a nutrition calculator to help fans find options, customize their own creations and make an informed decision.”

Thank you so much to Missy from Taco Bell for taking time out of her busy schedule to send me ALL of that. You can follow Missy and watch her lift heavy and explore the outdoors while eating healthy using her handle @missfoodieRD

In closing, I want to make sure you understand that I will ALWAYS advocate for you to learn how to meal plan, grocery shop, and meal prep the majority of your meals, but I’ve also been doing this long enough to know that people need healthy options when eating out too. The nostalgia of Chapulas and Darth Maul aside, I’m a big fan of Taco Bell for the changes they are continuing to make to make their food healthier, the options they’re giving people so they can stick to their diets while eating out, and their openness about their calories, macros, and ingredients.

To read more about all of this, head to tacobell.com/nutrition