- Taco Bell may not be most known for its healthy options, but they have a menu item dietitians love.
- The Cantina Chicken Bowl is a dietitian favorite for its fiber, protein and veggie offerings.
- Other favorite include a veggie bowl, cheesy roll-up and bean burrito.
Taco Bell may not be the first place that comes to mind when you think of healthy eating, but that doesn’t mean you have to throw all nutrition out the window when a craving hits. With the right order, you can enjoy your favorite bold flavors and still feel good about what’s in the bag. Dietitians agree that when it comes to balancing flavor with nutrition, the Cantina Chicken Bowl stands out above the rest.
Why Taco Bell’s Cantina Chicken Bowl Is a Top Pick
The savory combination of chicken, rice, black beans, guacamole, veggies and cheese makes this bowl a satisfying pick, while also making it a nutrient-rich and filling choice. Here’s what dietitians love most about this order.
Chicken Cantina Bowl Nutrition
Calories: 480
Total fat: 24 g
Saturated fat: 7 g
Sodium: 1,170 mg
Carbs: 43 g
Fiber: 10 g
Total sugars: 3 g
Added sugars: 0 g
Protein: 24 g
It’s High in Fiber
“While fast food may not seem like an easy option to add more fiber, the Cantina Chicken Bowl at Taco Bell is surprisingly an excellent source,” says Caroline Thomason Bunn, RD, CDCES, highlighting that nearly 90% of Americans are not hitting the recommended daily fiber goals. The Cantina Chicken Bowl has 10 grams of fiber, or 36% of the Daily Value. With beans, cabbage and avocado, you’re getting a big boost in fiber from whole foods to help slow down digestion for longer-lasting energy while supporting a healthy gut microbiome and aiding digestion.
Eating this high-fiber meal does more than just keep you full and regulate your bowel habits. Research shows that diets higher in fiber may help reduce the risk of chronic diseases like heart disease and type 2 diabetes, while supporting a healthy weight and improved insulin sensitivity as well.
It’s Macro Balanced
If you’re focused on balancing your macronutrients (carbs, fat and protein), this order makes your goals a whole lot easier. “The Cantina Chicken Bowl includes lean protein, healthy fats and complex carbs, which creates a meal that is nourishing and will help you feel full longer,” says Ana Reisdorf, M.S., RD, adding that, “just eliminating a taco shell or tortilla saves a lot of calories and carbs.”
You also have flexibility in this order, with the option to adjust toppings and add extras of certain ingredients. Need more protein? Add another serving of chicken or beans. Fewer carbs, but don’t want to give up the fiber? Skip the rice. The customization options for this order make it easy to create a bowl that fits your unique macronutrient goals.
It’s Protein-Rich
“The Cantina Chicken Bowl includes tasty roasted chicken that helps me hit my protein goals,” says Erin Davis, M.S., RDN, CDCES. When ordered as is, you’ll get 24 grams of protein, which is key for keeping you full, repairing and building muscle mass and supporting a healthy immune system.
Twenty-four grams of protein in a meal is optimal for most people, but if your protein needs are more or less, you can always adjust your order accordingly. While the minimum daily allowance for protein is just 0.8 grams per kilogram of body weight (55 grams for a 150-pound person), many people benefit from more, considering factors such as age, weight, activity, health status, weight or nutrition goals and more.
The protein boost you get from chicken, beans and cheese helps to stabilize blood sugar and keep energy levels steady for hours after you’ve eaten. Combined with the fiber from beans and veggies, this order feels filling and satisfying without being overly heavy.,
It’s Loaded with Veggies
One of the most impressive benefits of the Cantina Chicken Bowl over the Burrito is that you can really pack it full of veggies. Between lettuce, cabbage, pico de gallo and guac, you’ll get at least a serving of vegetables with this meal. A fast food order that makes it easier to hit the daily goal of 2 to 3 cups of vegetables per day, which is associated with a lower risk of several diseases, like diabetes, heart disease, and some cancers, is a dietitian’s dream. This is especially important as only 1 in 10 adults are actually eating enough vegetables each day.
And while this meal does have 51% of the recommended daily limit for sodium, the extra boost of veggies delivers 15% DV of potassium, which may help to blunt the negative effects of sodium on blood pressure.
Other Healthy Taco Bell Orders
Not into the Cantina Chicken Bowl? Try these other healthier orders from Taco Bell:
- Cheesy Roll Ups: “They clock in at about 200 calories, 8 grams of protein and 15 grams of carbs,” says Jennifer Hanes, M.S., RDN, LD, adding, “when you’re starving, but dinner’s too close to eat a lot, these will tide you over.”
- Veggie Bowl: Although this order may not be available everywhere, it’s a great way to fill up on fiber-rich vegetables. Hanes recommends adding chicken for more protein, but even without meat, it’s a filling and satisfying meal.
- Cantina Chicken Burrito: While the bowl is our top choice, ordering it as a burrito, especially if you’re looking for a higher-carb option, is a good option. “Not only is it delicious, but it is also high in protein with 24 grams from the slow-roasted chicken, and has 5 grams of fiber, which makes it more satisfying and nutritious,” says Sarah Alsing, M.S., RD.
- Bean Burrito: For a meatless option that’s filling and fiber-rich, a simple burrito with beans and cheese can do the trick. “It’s a perfect portion size for me and it delivers protein, carbs, fat and fiber, everything I want from a meal,” says Kelly Powers, M.A., RDN.
Our Expert Take
Taco Bell may not be known for serving healthy food, but that doesn’t mean your order can’t provide valuable nutrition to your day. The Cantina Chicken Bowl offers a mix of protein, fiber and veggies that makes it stand out as a healthier option, one that dietitians recommend and order themselves.
