Your Guide to the Del Taco Menu: How to Order Smarter, Not Harder

Heading to Del Taco for a quick bite? Between their classic crinkle-cut fries and massive Epic Burritos, it’s a fast-food fusion of American and Mexican-inspired flavors. But when you’re standing at the counter, it's easy to make a split-second decision that doesn't align with your health goals. That’s where Snackly comes in. We’re here to help you decide what to order *before* you get there, so you can enjoy your meal without the guesswork. This guide uses Snackly’s proprietary Coach Score to break down the entire Del Taco menu, showing you the smartest picks and the items to skip.

What to Know Before You Order

Del Taco occupies a unique space in the fast-food world, serving up everything from seasoned beef tacos and bean burritos to cheeseburgers and fries. This variety is a double-edged sword; while there’s something for everyone, it makes navigating the menu particularly tricky. Most people don't realize that some of Del Taco's massive "Epic" burritos can pack nearly half a day's worth of calories and fat, while a simple, classic taco can be a surprisingly balanced and satisfying mini-meal. The key isn't just looking at calories, but understanding the full picture—protein, fiber, and fat—which is exactly what the Coach Score is designed to do.

Top 5 Smartest Orders (by Coach Score)

Forget flipping a coin. We’ve ranked the top menu items based on their Coach Score, which analyzes the complete nutritional profile to find the most balanced options. These are the choices that give you the most bang for your buck, nutritionally speaking.

1. Grilled Chicken Taco (2 pc)

* Coach Score: 55/100

* Nutrition: 300 calories, 20g protein, 26g carbs, 12g fat, 3g fiber

Why it’s a smart pick: Scoring the highest on the menu, the Grilled Chicken Tacos are a fantastic choice. With a solid 20 grams of lean protein for just 300 calories, they offer incredible satiety. This high protein-to-calorie ratio helps build and maintain muscle while keeping you feeling full and energized, preventing that all-too-common post-fast-food crash. The modest carb and fat count makes this a well-rounded meal that fits easily into almost any eating plan. 2. Bean & Cheese Burrito

* Coach Score: 52/100

* Nutrition: 420 calories, 17g protein, 54g carbs, 14g fat, 9g fiber

Why it’s a smart pick: Don't sleep on the humble Bean & Cheese Burrito. Its standout feature is the impressive 9 grams of fiber, which is crucial for digestive health and providing a slow, steady release of energy. This much fiber makes the burrito incredibly filling, ensuring you won't be reaching for a snack an hour later. Paired with 17 grams of plant-based protein, it’s a hearty and satisfying vegetarian option that supports your goals. 3. Del Taco (Regular)

* Coach Score: 51/100

* Nutrition: 210 calories, 9g protein, 20g carbs, 10g fat, 2g fiber

Why it’s a smart pick: The classic Del Taco is a perfect example of a balanced, portion-controlled choice. At just 210 calories, it delivers a decent mix of protein, carbs, and fat without going overboard in any one category. It’s an ideal option for a light lunch or a snack, and its relatively low carb count makes it more flexible than a giant burrito. If you're looking for a bit more substance, ordering two still keeps you well under 500 calories. 4. Crinkle Cut Fries (Medium)

* Coach Score: 51/100

* Nutrition: 340 calories, 4g protein, 42g carbs, 18g fat, 3g fiber

Why it’s a smart pick: Surprised to see fries on this list? The Coach Score looks at the whole picture. While not a nutritional powerhouse, a medium order of Del Taco's famous fries comes in at a reasonable 340 calories, making them a manageable indulgence. Compared to the loaded fries or massive burritos, they are a more straightforward and portion-controlled way to satisfy a craving for something salty and crispy without completely derailing your day. 5. Churro Dipper

* Coach Score: 50/100

* Nutrition: 210 calories, 2g protein, 30g carbs, 10g fat, 0g fiber

Why it’s a smart pick: When you need a sweet treat, the Churro Dipper is one of the better choices on the dessert menu. At 210 calories, it's a low-impact indulgence that can fit into your day without much trouble. While it lacks fiber and protein, its controlled portion size and calorie count earn it a respectable Coach Score, proving that you can still enjoy dessert while making smart choices.

Best Orders by Diet Goal

Whether you're looking to manage your weight, build muscle, or follow a specific diet, there’s an option for you at Del Taco. You just have to know where to look.

Best for Weight Loss

For weight loss, the goal is to find satisfying meals that are lower in calories. High protein and fiber are your best friends here, as they keep you full and prevent overeating.

* Grilled Chicken Taco (2 pc): At only 300 calories, this pair of tacos is the undisputed champion. The 20 grams of lean protein provide serious staying power, making it feel like a substantial meal that won't leave you hungry.

* Del Taco (Regular): A single Del Taco for 210 calories is a perfect light meal or robust snack. The combination of seasoned beef, lettuce, and cheese in a crunchy shell feels satisfying, and you can easily pair it with a water or diet soda for a complete, low-calorie order.

* Chicken Cheddar Roller: Think of this as a compact, snack-sized burrito. For 260 calories, you get 14 grams of protein, making it a much smarter choice than other handheld items that are loaded with more carbs and fat.

Best for GLP-1 / Ozempic Users

If you're on a GLP-1 medication like Ozempic or Wegovy, focusing on high-protein, high-fiber meals is key. These nutrients slow down digestion, which helps manage appetite and blood sugar levels, complementing the medication's effects and reducing potential side effects like nausea.

* Grilled Chicken Taco (2 pc): With 20 grams of protein and 3 grams of fiber, these tacos are an ideal fit. The lean grilled chicken is easy to digest, and the protein helps you meet your nutritional needs, even when your appetite is reduced.

* The Del Taco: This is a larger, more substantial taco with an impressive 23 grams of protein and 5 grams of fiber. It’s a complete meal in itself, providing the perfect blend of macronutrients to promote satiety and stable energy without feeling overly heavy.

* Bean & Cheese Burrito: This vegetarian option is a fiber powerhouse with 9 grams, plus a solid 17 grams of protein. The combination is excellent for slowing gastric emptying, which is a primary goal for GLP-1 users.

Best for Keto / Low Carb

Finding low-carb options at a taco joint can be tough, but not impossible. The trick is to focus on proteins and fats while ditching the tortillas and beans. Net carbs (total carbs minus fiber) are what you want to watch.

* Fresh Guacamole (side): This is your best friend on a keto diet. With only 4 grams of carbs and 3 grams of fiber, it nets out to just 1 gram of net carbs. It's packed with healthy fats and can be eaten with a fork or paired with your own low-carb "chips."

* Del Taco (Regular): The filling of a single Del Taco is quite low-carb friendly. Order it "as a bowl" or simply discard the shell. The seasoned beef, cheese, and lettuce are a great base. The standard taco has 20g carbs and 2g fiber (18g net carbs), but nearly all of that is in the shell.

* Grilled Chicken Taco: Similar to the Del Taco, ask for the contents without the tortilla. The grilled chicken, lettuce, and cheese are perfectly keto-compliant. The standard two-taco order has 26g carbs and 3g fiber (23g net carbs), but removing the tortillas brings that number way down.

Best for High Protein

Protein is essential for building muscle, staying full, and powering your metabolism. When choosing a high-protein meal, it's smart to look at protein density—how much protein you get per calorie.

* Grilled Chicken Taco (2 pc): This order offers the best protein density on the menu. You get 20 grams of protein for just 300 calories. This means more of your calories are coming from muscle-building protein rather than fat or simple carbs.

* Epic Cali Steak & Guac Burrito: If you're looking for the absolute highest amount of protein in a single item, this is it. Clocking in at 38 grams of protein, it’s a beast. However, be mindful of its 890 calories. This is a choice best reserved for a post-workout recovery meal on a heavy training day, not a casual lunch.

* The Del Taco: This item strikes a great balance. It delivers a hefty 23 grams of protein in a 560-calorie package. It’s more of a meal than the smaller tacos but not as overwhelming as the Epic Burrito, making it a solid choice for a high-protein lunch or dinner.

Orders to Skip

A low Coach Score is a red flag. These items are typically high in calories, unhealthy fats, and refined carbs without offering much protein or fiber in return. Here are a few to think twice about.

* Queso Loaded Fries (Coach Score: 42/100): Drenching fries in creamy queso sauce adds a massive amount of fat (28 grams) and calories without contributing much protein (only 10 grams). This combination of high fat and refined carbs is a recipe for an energy crash.

* Breakfast Toasted Wrap (Coach Score: 44/100): While the calorie count seems reasonable at 330, this wrap has a high fat-to-protein ratio (19g fat to 15g protein) and almost no fiber (1 gram). It’s not a balanced way to start your day and will likely leave you feeling hungry before lunch.

* Epic Cali Steak & Guac Burrito (Coach Score: 48/100): While it has some redeeming qualities like high protein and fiber, its Coach Score is below 50 for a reason. At 890 calories and 44 grams of fat, it's an enormous calorie and fat bomb that can easily exceed half of some people's daily targets in a single meal.

How to Customize Your Order

A few simple tweaks can dramatically improve the nutritional profile of your Del Taco meal.

* Go Grilled, Not Crispy: While we only have data for grilled chicken, it's a universal truth that grilled protein is always a leaner, lower-fat choice than its crispy or fried counterpart. Always opt for grilled chicken in your tacos and burritos.

* Make it a Bowl: Love the fillings but not the carbs? Order any taco or burrito "in a bowl" or simply ask for it without the tortilla. This instantly slashes the refined carbohydrates and calories, making it a great low-carb or keto-friendly modification.

* Swap Sauces and Skip the Queso: Creamy sauces like queso or ranch are major sources of hidden calories and fat. Instead, ask for their salsa packets. Pico de gallo, red salsa, or even their spicy Del Scorcho sauce add a ton of flavor for virtually zero calories.

Pro Tips for Del Taco

* Use Salsa as Your Secret Weapon: Those free salsa packets are your best friend. They add a burst of flavor to anything on the menu without adding fat or significant calories. Load up on pico de gallo for a fresh, fibrous boost.

* Build a Better Meal: Instead of ordering one giant item, combine two smaller, smarter ones. A single Del Taco (210 calories) paired with a side of Fresh Guacamole (70 calories) creates a more balanced, satisfying meal with healthy fats and fiber for under 300 calories.

* Scan this menu with Snackly to see every item's Coach Score instantly.

FAQ

Q: What is the healthiest thing to order at Del Taco?

The Grilled Chicken Tacos (2 pc) are arguably the healthiest and most well-balanced meal on the menu. They boast a high Coach Score (55/100) due to their excellent protein-to-calorie ratio, keeping you full and satisfied with lean protein.

Q: Is Del Taco good for weight loss?

Yes, Del Taco can be a good option for weight loss if you order strategically. Stick to lower-calorie items like the Grilled Chicken Tacos (300 cal), the regular Del Taco (210 cal), or the Chicken Cheddar Roller (260 cal). Using the Snackly app to check Coach Scores before you order is the best way to avoid calorie-dense pitfalls like the loaded fries or Epic burritos.

Q: What should I avoid at Del Taco?

You should generally avoid items with low Coach Scores, which are often loaded with calories, unhealthy fats, and have very little protein or fiber. The Queso Loaded Fries and oversized Epic Burritos are prime examples. These items provide a lot of energy but won't keep you full and can easily derail your health goals.

Q: What's the best low-carb option at Del Taco?

The best true low-carb option is the Fresh Guacamole side, which has only 1g of net carbs. For a more substantial meal, order any of the tacos (like the Grilled Chicken or Del Taco) and ask for them without the tortilla to create a low-carb "bowl."

Q: Are the Bean & Cheese Burritos healthy?

The Bean & Cheese Burrito can be a very healthy choice, especially for vegetarians. It scores a solid 52/100 on the Coach Score thanks to its incredible 9 grams of fiber and 17 grams of protein. This combination is fantastic for digestive health and will keep you feeling full for hours.

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