12 Best and Worst Taco Bell Breakfast Orders, According to Dietitians

If you’re looking for a quick breakfast fix, Taco Bell is a popular fast food option. Not only are they known for their tacos, burritos, and specialties, but they also have a decent breakfast menu. On mornings when you’re looking for variety or your pantry is looking a little sparse, a trip to Taco Bell may be in order. But before you wait in line at the drive-thru, know this: Not all breakfast offerings are created equal. Sure, they’re all packed with flavor, but you might want to take a longer look at Taco Bell’s breakfast menu if you’re looking for a healthy fast food breakfast option.

When choosing a healthier breakfast at Taco Bell, there are a few factors to keep in mind. First, limit fried foods, like hash browns and donuts, in your order. They may be tempting, but they’re loaded with fat and calories. Then jump combos. A starter with a side dish and a high-calorie drink can make for a meal high in sugar, salt and fat. Instead, limit yourself to ordering just the starter and if you’re still hungry, pair it with some house fruit. And don’t forget that you can personalize your items. Ask for less cheese, avoid high-calorie sauces, and cut back on fatty meats to get a healthier meal without compromising flavor.

If you’re feeling a little overwhelmed by the options, fear not! We bring you the six best and six worst Taco Bell breakfast choices, according to dietitians. For more on what to order at this popular fast food chain, don’t miss the 8 Best and Worst Tacos at Taco Bell, According to a Dietitian.

The 6 Healthiest Orders on Taco Bell’s Breakfast Menu

Best: Cheesy Grilled Breakfast Burrito Potato

Nutrition (Per order): 340 calories, 14 g fat (3.5 g saturated fat), 770 mg sodium, 44 g carbohydrates (3 g fiber, 3 g sugar), 9 g protein

This simple breakfast burrito is made with eggs, potatoes, nacho cheese, and tomatoes. The calorie count makes it a reasonable meal and it has decent fiber to start your day. The downside of this option is a relatively low protein count. At only 9 grams, it provides less protein than you should have in a meal. To improve this, ask for an extra egg and skip the nacho cheese. This will keep your calorie count about the same while increasing protein.

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Best: Cheesy Grilled Breakfast Burrito Sausage

Nutrition (Per order): 350 calories, 17 g fat (6 g saturated fat), 770 mg sodium, 38 g carbohydrates (2 g fiber, 3 g sugar), 10 g protein

Here’s another burrito option for meat lovers looking for a hearty breakfast. However, despite the inclusion of sausage, it falls a bit short in terms of protein. To up the satisfaction factor, consider forgoing the nacho cheese and adding an extra egg. Add some tomatoes for a modest nutritional boost, and if you have calories to spare, add some guacamole for healthy fats.

Best: Cheesy Grilled Breakfast Burrito and Bacon

Nutrition (Per order): 350 calories, 16 g fat (5 g saturated fat), 880 mg sodium, 38 g carbohydrates (2 g fiber, 3 g sugar), 13 g protein

With 13 grams of protein, this is the highest protein burrito option at less than 400 calories. Note, however, that it has a slightly higher sodium content than other egg burritos. So, when planning your meals for the day, take this sodium intake into account and balance it out later with low-sodium choices.

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Best: Steak Quesadilla for Breakfast

Nutrition (Per order): 510 calories, 25 g fat (14 g saturated fat), 1310 mg sodium, 41 g carbohydrates (3 g fiber, 4 g sugar), 28 g protein

Although this breakfast quesadilla is high in fat and saturated fat, it provides 3 grams of fiber and contains 28 grams of protein. This will make a filling meal, and asking them to go “easy” with the cheese will save you 100 calories and several grams of fat and saturated fat. Add home-grown fruit to create a balanced meal.6254a4d1642c605c54bf1cab17d50f1e

Best: Grilled Breakfast Burrito Steak

Nutrition (Per order): 570 calories, 28 g fat (10 g saturated fat), 1370 mg sodium, 52 g carbohydrates (4 g fiber, 4 g sugar), 27 g protein

Although 570 calories may be more than some need in a single meal, simple modifications can bring this burrito under 500 calories. Fortunately, it has a good protein and fiber content, which helps it make the “best” list. To cut the fat out of this meal, ask for “easy” cheese and steak. This will reduce protein slightly but will bring your meal under 500 calories without reducing fiber.

Best: Breakfast Quesadilla Bacon

Nutrition (Per order): 510 calories, 27 g fat (14 g saturated fat), 1250 mg sodium, 41 g carbohydrates (3 g fiber, 3 g sugar), 25 g protein

Breakfast quesadillas are high in fat due to their cheese content, but they’re still better than many other items on Taco Bell’s breakfast menu. To improve this order, skip the bacon. This will save you about 60 calories and several grams of fat and saturated fat. You will have plenty of cheese and eggs left over to allow for a hearty meal. Add tomatoes for extra nutrients or bring some fruit from home to round out your meal.

The 6 Unhealthiest Orders on Taco Bell’s Breakfast Menu

Worst: Cinnabon Delights® 12-pack

Nutrition (Per order): 1010 calories, 68 g fat (22 g saturated fat), 430 mg sodium, 88 g carbohydrates (5 g fiber, 52 g sugar), 11 g protein

These bites may be small, but they pack a shocking number of calories and grams of sugar. This single order provides more sugar than you should in an entire day! If you can grab one and share the rest, these can be part of a reasonable breakfast. However, if they are tempted to overeat, avoid ordering them all together.

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Worst: Crispy breakfast sausages

Nutrition (Per order): 750 calories, 49 g fat (16 g saturated fat), 1220 mg sodium, 53 g carbohydrates (4 g fiber, 3 g sugar), 21 g protein

While this option provides plenty of protein for a meal, it also contains a high fat content. Skipping the sausage patty or going easy on the cheese will cut down on some fat. You can also skip the hash browns to save 160 calories. If you are not ready to undergo these changes, you are better off skipping this breakfast item.

Worst: Crispy bacon for breakfast

Nutrition (Per order): 670 calories, 40 g fat (13 g saturated fat), 1300 mg sodium, 52 g carbohydrates (4 g fiber, 3 g sugar), 21 g protein

Although this Crunchwrap provides 80 fewer calories than the sausage variety, it still contains a high number of calories, fat, and saturated fat. By avoiding the creamy jalapeño sauce and hash browns, you’ll save over 200 calories and many grams of fat. With these changes, you’re pretty much left with a bacon quesadilla for breakfast, so you’d better start with that order.

Worst: Cinnabon® Delights™ Iced Coffee

Nutrition (Per order): 160 calories, 2 g fat (1.5 g saturated fat), 85 mg sodium, 34 g carbohydrates (0 g fiber, 22 g sugar), 1 g protein

The two Cinnabon coffee drinks on the breakfast menu are items best avoided. This iced coffee has 22 grams of added sugar and can turn a reasonable breakfast into one loaded with empty calories. If you’re craving iced coffee, opt for the regular option with creamer which only provides 45 calories and 7 grams of sugar.

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Worst: California Crunchwrap for breakfast

Nutrition (Per order): 630 calories, 37 g fat (12 g saturated fat), 1340 mg sodium, 53 g carbohydrates (5 g fiber, 3 g sugar), 21 g protein

Although a healthier option than other Crunchwraps on the menu, this meatless variety still contains a high calorie count. It is also one of the highest sodium foods on the breakfast menu. Skipping hash browns makes it a much more reasonable breakfast and allows it to retain good protein and healthy fat content from the avocado. With these modifications you have a good breakfast option.

Worst: hash browns

Nutrition (Per order): 160 calories, 11 g fat (1 g saturated fat), 280 mg sodium, 14 g carbohydrates (1 g fiber, 0 g sugar), 1 g protein

Hash browns can be made from a vegetable, but don’t let that convince you that it’s a healthy option. With only 1 gram of fiber and the majority of its calories coming from fat in frying oil, this side order is a source of empty calories and doesn’t add much nutritional value to your meal. If you’re craving potatoes, choose the breakfast burrito which includes potatoes for a fraction of the calories and grams of fat.