When it comes to fast food, the phrase “healthy option” often seems like an oxymoron. However, with the growing demand for nutritious meals on-the-go, many popular fast-food chains have started to revamp their menus to cater to the health-conscious crowd. Del Taco, a Mexican-inspired fast-food chain, is no exception. While their menu is still dominated by indulgent options like burritos, tacos, and quesadillas, there are some hidden gems that can satisfy your cravings without completely derailing your diet.
Understanding Del Taco’s Menu
Before we dive into the healthier options, it’s essential to understand the overall nutritional landscape of Del Taco’s menu. A quick glance at their menu board reveals a plethora of high-calorie, high-fat, and high-sodium options. However, Del Taco has made a conscious effort to provide some lighter alternatives, which we’ll explore in more detail below.
The Buck and Under Menu: A Budget-Friendly Option with Some Surprising Choices
Del Taco’s Buck and Under Menu is a budget-friendly option that offers a range of items for $1 or less. While many of these options are still high in calories and fat, there are a few surprises that can be part of a healthier meal. For example:
- The Value Taco (150 calories, 3.5g fat, 350mg sodium) is a relatively low-calorie option that can be customized with lean protein sources like chicken or steak.
- The Chicken Soft Taco (160 calories, 3.5g fat, 350mg sodium) is another option that can be paired with a side of fresh veggies or a small salad.
Healthier Protein Options
When it comes to protein sources, Del Taco offers a range of options that can be part of a healthier meal. Here are a few options to consider:
Grilled Chicken
Del Taco’s grilled chicken is a lean protein source that can be added to a variety of menu items. A 3-ounce serving of grilled chicken contains:
- 110 calories
- 3g fat
- 250mg sodium
Carnitas
Carnitas, or slow-cooked pork, is another protein option that can be part of a healthier meal. A 3-ounce serving of carnitas contains:
- 170 calories
- 10g fat
- 350mg sodium
While carnitas is higher in fat than grilled chicken, it’s still a relatively lean protein source compared to other options on the menu.
Vegetarian and Vegan Options
Del Taco has made a concerted effort to cater to vegetarian and vegan diners in recent years. Here are a few options to consider:
The 7-Layer Burrito Without Meat
The 7-Layer Burrito is a popular menu item that can be customized to suit vegetarian and vegan diets. By holding the meat and adding extra veggies, this burrito can be a filling and nutritious option.
- A vegetarian 7-Layer Burrito contains:
- 420 calories
- 10g fat
- 1040mg sodium
- A vegan 7-Layer Burrito contains:
- 380 calories
- 8g fat
- 940mg sodium
The Avocado Veggie Bowl
The Avocado Veggie Bowl is a newer menu item that’s specifically designed for vegetarian and vegan diners. This bowl features a bed of rice, beans, and veggies topped with sliced avocado and a drizzle of salsa.
- A vegetarian Avocado Veggie Bowl contains:
- 340 calories
- 10g fat
- 400mg sodium
- A vegan Avocado Veggie Bowl contains:
- 300 calories
- 8g fat
- 350mg sodium
Customizing Your Meal for Optimal Nutrition
While Del Taco’s menu items can be part of a healthier meal, it’s essential to customize your order to suit your dietary needs. Here are a few tips to keep in mind:
- Hold the cheese and sour cream: These high-calorie toppings can quickly add up and derail your diet.
- Opt for brown rice: Brown rice is a fiber-rich alternative to white rice that can help keep you full and satisfied.
- Load up on veggies: Del Taco offers a range of veggies, including lettuce, tomatoes, and salsa. Load up on these nutrient-dense options to add fiber, vitamins, and minerals to your meal.
- Choose a smaller portion size: Del Taco’s menu items can be large and calorie-dense. Opt for a smaller portion size to keep your calorie intake in check.
Conclusion
While Del Taco’s menu is still dominated by indulgent options, there are some hidden gems that can satisfy your cravings without completely derailing your diet. By opting for lean protein sources, loading up on veggies, and customizing your meal, you can create a relatively healthy meal at Del Taco. Remember, even healthier fast-food options should be consumed in moderation as part of a balanced diet.
| Menu Item | Calories | Fat | Sodium |
|---|---|---|---|
| Value Taco | 150 | 3.5g | 350mg |
| Chicken Soft Taco | 160 | 3.5g | 350mg |
| Grilled Chicken (3 oz) | 110 | 3g | 250mg |
| Carnitas (3 oz) | 170 | 10g | 350mg |
| 7-Layer Burrito (vegetarian) | 420 | 10g | 1040mg |
| 7-Layer Burrito (vegan) | 380 | 8g | 940mg |
| Avocado Veggie Bowl (vegetarian) | 340 | 10g | 400mg |
| Avocado Veggie Bowl (vegan) | 300 | 8g | 350mg |
What makes Del Taco a healthier fast food option?
Del Taco is considered a healthier fast food option due to its variety of menu items that are lower in calories, fat, and sodium compared to other fast-food chains. They offer a range of options, including tacos, burritos, and salads, that can be customized to suit different dietary needs and preferences. Additionally, Del Taco has made efforts to reduce the amount of sodium and saturated fat in their menu items, making it a better choice for health-conscious consumers.
One of the key factors that sets Del Taco apart from other fast-food chains is their commitment to using fresh, high-quality ingredients. They use 100% USDA-inspected beef, and their produce is sourced from reputable suppliers. This attention to detail ensures that customers are getting a healthier and more flavorful meal. Furthermore, Del Taco’s menu is highly customizable, allowing customers to make choices that align with their dietary goals and preferences.
What are some of the healthiest menu options at Del Taco?
Some of the healthiest menu options at Del Taco include their tacos, salads, and bowls. The CrunchTaco, for example, is a low-calorie option that features a crispy taco shell filled with seasoned beef, lettuce, and cheese. The Chicken Soft Taco is another healthy option, with only 150 calories and 3.5 grams of fat. Del Taco’s salads, such as the Chicken Caesar Salad, are also a nutritious choice, with a balance of protein, healthy fats, and complex carbohydrates.
Del Taco’s bowls are another healthy option, featuring a base of brown rice, beans, and vegetables topped with lean protein sources like chicken or steak. The Veggie Bowl, for example, is a plant-based option that features a variety of sautéed vegetables, brown rice, and beans. These menu items are not only delicious but also packed with nutrients, making them a great choice for health-conscious consumers.
Can I customize my meal at Del Taco to make it healthier?
Yes, Del Taco offers a high degree of customization, allowing customers to make healthier choices. For example, customers can opt for a whole wheat tortilla instead of a traditional flour tortilla, or choose brown rice instead of white rice. Additionally, customers can ask for sauces and toppings to be held or substituted with healthier alternatives. This level of customization makes it easy for customers to make healthier choices that align with their dietary goals and preferences.
Del Taco’s menu is also highly flexible, allowing customers to mix and match different ingredients to create a meal that suits their needs. For example, customers can add extra vegetables to their tacos or burritos, or opt for a side salad instead of fries. By taking advantage of these customization options, customers can create a healthier meal that is both delicious and nutritious.
Does Del Taco offer any vegetarian or vegan options?
Yes, Del Taco offers a variety of vegetarian and vegan options. Their menu features a range of plant-based options, including the Veggie Bowl, which features a variety of sautéed vegetables, brown rice, and beans. They also offer a variety of vegetarian tacos and burritos, featuring ingredients like beans, cheese, and vegetables. For vegan customers, Del Taco offers a range of options, including the Beyond Avocado Taco, which features a plant-based protein source and avocado.
Del Taco has also made efforts to increase the number of vegan options on their menu, including the introduction of a vegan cheese alternative. This commitment to plant-based options makes Del Taco a great choice for vegetarian and vegan customers who are looking for a quick and easy meal that aligns with their dietary preferences.
How does Del Taco’s nutrition compare to other fast-food chains?
Del Taco’s nutrition compares favorably to other fast-food chains. According to a study by the Center for Science in the Public Interest, Del Taco’s menu items tend to be lower in calories, fat, and sodium compared to other fast-food chains. For example, Del Taco’s CrunchTaco has only 170 calories and 9 grams of fat, compared to a similar taco from a competing chain that has over 300 calories and 20 grams of fat.
Del Taco’s commitment to using fresh, high-quality ingredients also sets them apart from other fast-food chains. Many fast-food chains rely on processed and frozen ingredients, which can be high in sodium and preservatives. In contrast, Del Taco’s focus on fresh ingredients ensures that customers are getting a healthier and more flavorful meal. Overall, Del Taco’s nutrition is a major selling point for health-conscious consumers who are looking for a quick and easy meal that won’t compromise their dietary goals.
Can I eat at Del Taco if I have dietary restrictions or allergies?
Yes, Del Taco can accommodate customers with dietary restrictions or allergies. They offer a range of gluten-free options, including their tacos and salads, and can modify menu items to accommodate customers with gluten intolerance or sensitivity. Del Taco also offers a range of options for customers with dairy allergies or intolerances, including vegan cheese alternatives.
Del Taco’s staff is also trained to handle food allergies and can take steps to prevent cross-contamination. Customers with food allergies or dietary restrictions can inform the staff of their needs, and they will do their best to accommodate them. Additionally, Del Taco’s website features a nutrition guide that lists ingredients and allergens for each menu item, making it easy for customers to make informed choices.
Is Del Taco a good option for families with young children?
Yes, Del Taco is a great option for families with young children. They offer a range of kid-friendly menu items, including tacos, burritos, and quesadillas, that are both healthy and delicious. Del Taco’s menu is also highly customizable, allowing parents to make choices that align with their child’s dietary needs and preferences. Additionally, Del Taco’s prices are very affordable, making it a great option for families on a budget.
Del Taco’s restaurants are also family-friendly, with a welcoming atmosphere and amenities like high chairs and booster seats. Many locations also feature playplaces or arcade games, making it a great option for families with young children who need to burn off energy. Overall, Del Taco is a great choice for families who are looking for a quick and easy meal that is both healthy and fun.