- Dietitians recommend the Chicken Cantina Bowl due to its high protein and high fiber content.
- It supports fullness and digestion, while providing more vitamins and minerals than other menu options.
- Customizing with extra chicken or veggies can boost protein, fiber and flavor for a balanced order.
When you need to eat well on the go, finding a healthy high-protein meal can feel challenging. But even if your only option is fast food, it is entirely possible to find a meal that fits into a balanced diet. When you are in a rush, prioritizing a high-protein option is especially important, as protein helps keep you feeling full for longer. Options that emphasize lean protein are a smart choice when you need to get through a busy day. To help you make a nutritious choice next time hunger strikes on the road, we went straight to the experts and asked dietitians for their top high-protein pick at a fan-favorite spot: Taco Bell.
According to dietitians, the go-to high-protein order is the Cantina Chicken Bowl, which is packed with nutrient-dense ingredients like chicken, beans and vegetables. Ahead, you’ll learn what makes this bowl shine, and get expert tips for making your next Taco Bell stop a healthier one.
Why the Cantina Chicken Bowl Is a Top High-Protein Pick
The Cantina Chicken Bowl stands out on the Taco Bell menu as a solid choice for a nutritious, satisfying meal. “The Cantina Chicken bowl is my go-to choice for a higher-protein option,” shared Chrissy Carroll, RD. A quick look at its nutritional profile shows why the experts give it two thumbs up.
Here is the nutritional breakdown for one standard Cantina Chicken Bowl:
- Calories: 480
- Total fat: 24g
- Saturated fat: 7g
- Carbs: 43g
- Fiber: 10g
- Total sugars: 3g
- Protein: 24g
- Sodium: 1,170mg
It Packs a Protein Punch
One of the main reasons this bowl is a top pick is due to its impressive protein content. As Carroll notes, it packs 24 grams in the standard version and 32 grams if you order it with extra chicken. This high protein count makes the bowl a substantial option that can help you meet your daily nutritional goals. Protein is the cornerstone of a satiating meal, and should make up 10% to 35% of your total calorie intake for the day. When you consume enough protein, your body releases hormones that signal fullness, helping to curb cravings later in the day. It is also essential for building and maintaining our muscles, hair, skin and nails. This is particularly important when eating fast food, which can lack other satiating nutrients like fiber, protein and healthy fats.
It Is Surprisingly High in Fiber
Beyond protein, the bowl delivers a significant amount of dietary fiber. “It features 10 grams of fiber to keep your digestive system regular—a nutrient that 95% of Americans fall short on and can be tough to find in other fast-food meals,” says Carroll. Fiber is essential for digestive health, and also helps manage blood sugar levels and promotes a feeling of fullness, which helps regulate appetite. Together with the protein from the chicken, the rich amounts of fiber in the Cantina Bowl make it a particularly satisfying option.
It Offers Nutrient Density
Some drive-through items are energy-dense, but nutrient-poor. This means they provide plenty of calories, but lack essential vitamins or minerals. The Cantina Chicken Bowl, however, offers a variety of nutrients thanks to its assortment of ingredients. One particularly important nutrient found in this dish is iron. “This bowl provides 15% of your daily iron needs, key for helping your muscles get enough oxygen to keep you working hard during exercise sessions,” says Carroll.
This dish also provides 15% of the Daily Value of potassium, an essential nutrient that supports proper muscle function, nerve signaling and fluid balance in the body. Consuming adequate amounts of potassium is also imperative for healthy blood pressure.
Additionally, the Cantina Chicken Bowl offers 10% DV of calcium, a mineral crucial for maintaining strong bones and teeth. Calcium also plays a role in muscle contractions and nerve communication, making it a key nutrient for overall physical health.
It Fits into a Balanced Lifestyle
Rigid diets often fail because they are unsustainable in everyday life. Knowing you can swing by Taco Bell and grab a meal that aligns with your goals makes it easier to stick to a healthy lifestyle. “While it’s difficult to eat a balanced, healthy diet if you’re stopping through the drive-through for several meals per week, fast food can absolutely have a place, without sacrificing overall nutrition,” says Kelsey Kunik, M.S., RD. This flexibility and moderation are key to long-term success with healthy eating.
While it’s true that many fast food items are high in sodium, making informed choices can help you enjoy the convenience of the drive-through without compromising your health. For example, if you opt for a dish like the Cantina Chicken Bowl, which provides about half of the daily recommended sodium intake with 1,170 mg per bowl, you can balance your sodium intake by choosing lower-sodium options for the rest of the day.
How to Make Your Taco Bell Order More Nutritious
If you want to maximize the nutritional value of your Taco Bell order, a few strategic customizations can go a long way.
- Ask for More Meat. The easiest way to boost protein is to ask for extra meat. As Carroll suggests, you can increase the protein in the Cantina Chicken Bowl to 32 grams simply by ordering it with more chicken. This is an excellent strategy for those with higher protein needs, such as athletes or those looking to build muscle.
- Add “Fresco Style” or Extra Veggies. Adding volume to your meal without significantly increasing calories is a smart move. “For example, the standard Cantina Chicken bowl has lettuce, cabbage, and pico; I like to add in jalapeños and tomatoes too for an extra veggie and flavor boost,” says Carroll. You can also ask for extra black beans, which add both protein and fiber.
- Customize Your Toppings. Don’t be afraid to modify the standard bowl to suit your dietary needs. Reducing high-calorie sauces or cheese can lower the saturated fat content while maintaining a high protein level.
Our Expert Take
The takeaway here is simple: When you’re in a pinch, occasional fast food doesn’t have to be the enemy of a balanced diet. “These days, many fast food chains have options that include lean protein and even fiber-rich vegetables, making it easier than ever to find meals that align with your health goals,” says Kunik. With some savvy ordering that prioritizes protein, fast food can support your daily nutrient needs. So, next time you see the glowing Taco Bell sign, remember that a high-protein, fiber-rich meal is just an order away.
