Best High Protein Taco Bell Orders (Yes, They Exist)
- David Cozzens
- Jan 18
- 8 min read
Updated: Feb 18
If you're looking for high-protein fast food options, Taco Bell has some surprisingly solid choices. With customizable menu items and several options packing 20+ grams of protein, you can enjoy a meal that fits your fitness goals. Here’s the quick takeaway:
Top picks: Cantina Chicken Quesadilla (29g protein), Cantina Chicken Bowl (25g protein), and Cheesy Gordita Crunch (20g protein).
Customization tips: Add extra protein for $1.25, go "Fresco Style" to cut calories, and skip creamy sauces.
Best for protein: Double Steak Grilled Cheese Burrito (40g protein) but watch the 920 calories and high sodium.
Taco Bell’s flexible menu allows you to tweak meals for more protein without overloading on calories. Whether you’re after a quick post-workout bite or a balanced fast-food option, these strategies can help you hit your goals.
Taco Bell $10 High Protein Meal for Weight Loss (Low Calorie Fast Food)
Best High-Protein Taco Bell Menu Items
When it comes to protein-packed options at Taco Bell, not all menu items are equal. Here are three standout choices that each provide at least 20 grams of protein per serving. These options are perfect for anyone looking to meet their protein goals without giving up convenience or flavor.
Cantina Chicken Quesadilla
For those chasing protein, the Cantina Chicken Quesadilla is a strong contender. It packs 29 grams of protein and 570 calories per serving[2][4]. The secret lies in its slow-roasted chicken, which offers a richer flavor compared to the grilled alternative. However, keep in mind that it also contains 1,340 mg of sodium and 32 grams of fat[4].
Want to make it even better? Ask for extra or double chicken for about $1.25. You can also skip or reduce the Chipotle sauce to shave off around 50 calories while keeping the protein levels high[2].
Cantina Chicken Bowl
If you're after a well-rounded, high-protein meal, the Cantina Chicken Bowl is a top pick. Nutrition expert Ana Reisdorf, M.S., R.D., and founder of The Food Trends, even calls it:
"Taco Bell's Chicken Cantina Bowl is the healthiest, high-protein option on the menu."[2]
This bowl delivers 25 grams of protein, 490 calories, and an impressive 11 grams of fiber. It’s loaded with lettuce, cabbage, tomatoes, avocado ranch sauce, and the same flavorful slow-roasted chicken featured in the quesadilla.
For an extra protein boost, you can double the chicken and add black beans. While it’s a bit pricier at $8.79 to $8.99, it offers a nutrient-packed meal that’s worth the cost[2][6][7]. These tweaks align with earlier suggestions for maximizing protein at Taco Bell.
Cheesy Gordita Crunch
If tacos are your go-to, the Cheesy Gordita Crunch is the only single taco option that hits the 20-gram protein mark, clocking in at 490 calories[2][4]. It’s a tasty choice, but it does come with 850 mg of sodium and 28 grams of fat[4].
To make it even better, consider adding black beans for more protein and fiber. You can also skip the spicy ranch to keep the calories under 500, all while retaining a delicious flavor profile[8].
How to Customize Taco Bell Orders for More Protein
Taco Bell's menu is a dream for anyone looking to up their protein intake. The best part? It's fully customizable. Whether you're ordering through the app, website, or in person, you can tweak nearly every item to match your protein goals. As Sydney Bueckert, C.S.C.S., NASM-C.P.T., from Hone Health points out:
"One of Taco Bell's best-kept secrets is that its menu is completely customizable. Want more protein? Just ask. In the app, 'extra' will get you 1.5 times the protein, or you can add an additional serving for double protein."[2]
Here are some simple ways to pack more protein into your Taco Bell order without compromising on flavor.
Request Double Protein
The easiest way to get more protein is by adding extra meat. For just $1.25, you can boost your protein by 1.5 times or even double it. If you're using the Taco Bell app, just tap "Customize", head to the "Proteins" section, and choose either "Extra" for 1.5 times the protein or "Add an additional serving" for double the portion[2].
For instance, adding an extra serving of grilled chicken to a Power Menu Bowl tacks on about 14 grams of protein[5].
Add Beans and Skip Creamy Sauces
Want another easy protein boost? Add black beans to your order. They bring an extra 2 grams of protein and 4 grams of fiber to the table. At the same time, ditching creamy sauces can save you 70–90 calories while keeping your meal protein-packed[1][5].
Looking for flavor without the added calories? Swap out mayo-based sauces for Taco Bell's hot sauce packets - Mild, Hot, Fire, or Diablo. They're calorie-free and still bring plenty of kick[5].
Opt for Bowls Over Tortillas
If you're serious about maximizing protein without overloading on calories, go for bowls instead of burritos or quesadillas. Options like the Cantina Chicken Bowl and Power Menu Bowl offer 25–27 grams of protein[1][5]. Plus, bowls come loaded with fresh veggies like lettuce, cabbage, and tomatoes, adding volume and nutrients to your meal.
To fine-tune your order, use Taco Bell's Nutrition Calculator on their website. This tool lets you see real-time updates to protein and calorie counts as you customize your meal[3]. It's a handy way to make sure you're hitting your protein goals without going overboard on calories.
High-Protein Taco Bell Options Compared
Nutritional Comparison Table
Here's a quick breakdown of some high-protein Taco Bell options to help you pick one that aligns with your fitness goals.
Menu Item | Protein (g) | Calories | Total Fat (g) | Sodium (mg) |
Double Steak Grilled Cheese Burrito | 40g | 920 | 44g | 2,100mg+ |
Cantina Chicken Quesadilla | 29g | 570 | 32g | 1,330mg |
Steak Quesadilla | 26g | 520 | 27g | 1,270mg |
Cantina Chicken Bowl | 25g | 490 | 24g | 1,150mg |
Cheesy Gordita Crunch | 20g | 490 | 28g | 840mg |
3-Cheese Chicken Flatbread | 20g | 330 | 15g | 750mg |
The Double Steak Grilled Cheese Burrito stands out with a whopping 40g of protein, making it the highest-protein option on the menu. However, it also comes with 920 calories and over 2,100mg of sodium, so it may not fit every plan[5].
For a more balanced choice, the Cantina Chicken Bowl offers 25g of protein with 490 calories and 11g of fiber, which is 40% of your daily value[1][2]. It’s a solid pick if you’re looking for a mix of protein and nutrients.
If you’re keeping an eye on your wallet, the 3-Cheese Chicken Flatbread is a budget-friendly option priced between $2.29 and $2.49. With 20g of protein and only 330 calories, it also boasts the best protein-to-calorie ratio on the menu[2]. Plus, it’s one of the lower-sodium choices alongside the Cheesy Gordita Crunch, which has 840mg of sodium compared to the flatbread’s 750mg[2].
These insights can help you customize your Taco Bell order to maximize protein while keeping other factors like calories and sodium in check. Small tweaks can make fast-food meals work for your fitness goals.
Fitting Taco Bell into Your Fitness Plan
How Fast Food Fits a Fitness Lifestyle
Believe it or not, fast food can play a role in your fitness journey - if you approach it thoughtfully. Registered dietitian Kelsey Kunik explains:
"Fitting fast food into a healthy diet is a much more sustainable option [than swearing it off]" [1].
One key is focusing on protein-packed meals. Protein not only supports muscle growth but also triggers hormones like GLP-1 and cholecystokinin, which help curb your appetite [1]. Experts recommend aiming for 20 to 40 grams of protein per meal to fuel muscle development effectively [2].
Another important factor? Balancing your overall intake. For example, if you indulge in a high-sodium choice like Taco Bell's Cantina Chicken Quesadilla (which contains 1,330 mg of sodium), make a point to choose lower-sodium, nutrient-dense foods for your other meals. This approach helps you stay within healthy daily limits without completely giving up your favorite fast-food cravings [1][9].
Want to fine-tune how fast food fits into your fitness plan? Keep reading for more personalized strategies.
Train with Dave: Personalized Fitness and Nutrition Support
If you're serious about making fast food work with your fitness goals, expert coaching can make all the difference. Train with Dave, based in Orange County, CA, offers personalized fitness and nutrition programs tailored to real-life habits - yes, even those occasional Taco Bell stops.
What makes Train with Dave stand out is their team of exercise physiologists who also hold in-house nutrition certifications. This dual expertise means you'll get professional guidance on workouts and meal planning, including practical tips for incorporating fast food into your macronutrient goals. Whether you're focused on sustainable weight loss or building muscle, their customized plans are designed to fit seamlessly into your routine.
Sessions start at $60, and they even offer a complimentary consultation to assess your goals. From there, they'll create a data-driven plan to help you achieve your fitness objectives while keeping your lifestyle in mind.
Conclusion
Yes, you can make high-protein choices at Taco Bell - and with a few smart customizations, they can fit seamlessly into your fitness goals. Options like the Cantina Chicken Quesadilla and the Chicken Bowl prove that fast food doesn’t have to derail your progress when ordered thoughtfully [2][9].
The trick lies in the details. Small adjustments, like asking for double protein, opting for "Fresco Style" to cut down on saturated fat and calories, swapping refried beans for black beans to add fiber, or choosing bowls instead of burritos to skip extra refined carbs, can make a big difference [1][2].
Don’t forget to keep an eye on sodium. Balancing your overall daily intake is essential to staying on track.
Next time you hit Taco Bell, use these strategies to turn your cravings into a meal that supports your goals. A little planning goes a long way!
FAQs
How can I order high-protein meals at Taco Bell?
You can make your Taco Bell order more protein-packed with a few easy adjustments. Start by picking menu items that already have a protein-heavy base, like the Cantina Chicken Quesadilla, Cantina Chicken Bowl, or Double Steak Grilled Cheese Burrito. From there, you can increase the protein content by adding extra grilled chicken, steak, or seasoned beef - doubling the meat can give you an extra 10–15 grams of protein per serving.
Another way to up your protein intake is by swapping out lower-protein ingredients, like cheese or sour cream, for black or pinto beans. If you’re looking for a lighter option, go for the Power Menu Bowl without the tortilla, and ask for extra meat and beans. Avoid high-fat toppings that don’t contribute to your protein goals, and consider adding a side of grilled chicken or seasoned rice and beans. With these small tweaks, you can enjoy Taco Bell while sticking to your fitness plan!
What are the best high-protein, healthy options at Taco Bell?
Taco Bell has some great high-protein options that can fit nicely into a balanced diet. One standout is the Cantina Chicken Bowl, which features grilled chicken, lettuce, pico de gallo, and avocado ranch. Want to lighten it up even more? Order it Fresco style to swap out richer toppings like cheese for fresh salsa. You can also add black beans for an extra boost of protein and fiber.
Another solid choice is the Power Menu Bowl – Chicken. This dish combines grilled chicken, black beans, guacamole, and fresh veggies, offering a satisfying and nutrient-rich meal. For something simpler, try Fresco-style tacos (soft or crunchy) with grilled chicken or black beans. These options focus on lean proteins, fresh ingredients, and steer clear of heavy, fried, or creamy elements - perfect for anyone with a fitness-focused mindset.
Can you include Taco Bell in a fitness-friendly diet?
Yes, Taco Bell can absolutely work within a fitness-focused diet if you make thoughtful choices and tweaks. Look for high-protein options like grilled chicken, steak, or beans to support your protein intake. You can also customize your meal by skipping extras like sour cream or cheese and adding more protein or veggies to keep things balanced and filling.
With some planning, you can enjoy Taco Bell while staying on track with your fitness goals. Focus on nutrient-rich ingredients and tailor your order to suit your dietary preferences.
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