What Should I Order at Del Taco on GLP-1?
Del Taco has surprisingly solid GLP-1-friendly options. Find high-protein, low-carb picks and track your macros easily with Dose AI.
Marcus Rodriguez, RDN
Registered Dietitian & Nutrition Coach
Registered dietitian specializing in GLP-1 nutrition optimization. Marcus helps patients maintain proper nutrition and achieve sustainable weight management.
What Should I Order at Del Taco on GLP-1?
Eating out on a GLP-1 medication can feel tricky. Your appetite is smaller. Your stomach fills up fast. And fast food menus can be overwhelming.
But here's the good news: Del Taco has some solid options for people on GLP-1 medications like Ozempic, Wegovy, Mounjaro, or Zepbound.
With a little know-how — and tools like Dose AI's Food Idea Assistant — you can enjoy a satisfying meal without derailing your progress.
Let's break it down.
Why Does Food Choice Matter on GLP-1?
GLP-1 receptor agonists (like tirzepatide or semaglutide) slow digestion. They help you feel full faster. That means what you eat matters more than ever.
You have less room in your stomach. So every bite should count. High-protein, lower-carb meals help you:
- Stay full longer
- Preserve muscle while losing weight
- Avoid blood sugar spikes
- Reduce common GLP-1 side effects like nausea
Not sure what to order before you even walk in? Dose AI's Food Idea Assistant can suggest GLP-1-friendly meals at Del Taco — personalized to your goals.
What Are the Best GLP-1-Friendly Items at Del Taco?
Del Taco's menu is more flexible than you might think. Here are the top picks for GLP-1 users.
🥩 Best High-Protein Options
1. Grilled Chicken Taco (Fresco Style)
- Ask for it fresco style (no cheese or sour cream)
- Protein: ~13g | Carbs: ~16g | Calories: ~150
- A lighter, protein-forward choice
2. Chicken Soft Taco
- Simple, satisfying, and easy on the stomach
- Protein: ~14g | Carbs: ~18g | Calories: ~200
- Order 1-2 max — your GLP-1 appetite is smaller now
3. Carne Asada Steak Taco
- Grilled steak is a great lean protein source
- Protein: ~15g | Carbs: ~17g | Calories: ~210
- Skip the extra cheese to keep calories in check
4. Del Taco's Egg and Cheese Burrito (Half Portion)
- Great for breakfast or any time
- Protein: ~11g | Calories: ~280 (full)
- Eat half, save half — your stomach will thank you
5. Side of Seasoned Beef
- Order as a protein add-on or side
- Protein: ~9g | Calories: ~120
- Pairs well with a salad or veggie side
🥗 Best Lower-Carb Sides
- Side Salad — low calorie, adds fiber and volume
- Pico de Gallo — fresh, low-carb, and flavorful
- Black Beans (small) — fiber-rich, moderate carbs
- Guacamole — healthy fats that support satiety
💡 Pro Tip: Snap a photo of your meal in Dose AI. The app's AI analyzes your macros automatically — no manual counting needed.
What Should I Avoid at Del Taco on GLP-1?
Some Del Taco items can cause issues on GLP-1 medications. Here's what to skip or limit:
❌ Items to Avoid
- Nachos & Loaded Fries — high fat, high carb, hard to digest slowly
- Quesadillas (large) — calorie-dense with lots of cheese
- Milkshakes & Freezes — loaded with sugar, can trigger nausea
- Macho Burritos — oversized portions that overwhelm a smaller stomach
- Crispy Chicken items — fried foods can worsen GLP-1 nausea
- Regular Soda — liquid sugar spikes blood glucose fast
- Del Scorcho Fries — high fat, low protein, easy to overeat
Fried and greasy foods are especially tough on GLP-1 users. They slow digestion even more. This can lead to nausea, bloating, or discomfort.
How Can I Customize My Del Taco Order?
Customizing is your secret weapon. Most fast food places — including Del Taco — are happy to modify orders.
Smart Swaps to Try
| Instead of... | Try this... |
|---|---|
| Flour tortilla | Ask for a smaller corn tortilla |
| Sour cream | Skip it or ask for a small side |
| Extra cheese | Single layer or no cheese |
| Refried beans | Black beans (more fiber) |
| Regular portion | Half portion or kids' size |
| Soda | Water or unsweetened iced tea |
Customization Tips
- Ask for grilled, not fried. Always choose grilled chicken over crispy.
- Go fresco style. This removes cheese and sour cream automatically.
- Request extra lettuce or pico. Adds volume without many calories.
- Ask for sauce on the side. You control how much you use.
- Order à la carte. Skip the combo — you don't need the drink or fries.
What Are the Best Portion Tips for GLP-1 Users at Del Taco?
Your appetite is different now. GLP-1 medications reduce hunger signals. Eating too much — even healthy food — can cause discomfort.
Portion Guidelines
- Start with 1 taco or item. Wait 10-15 minutes before ordering more.
- Eat slowly. Put the taco down between bites.
- Stop at the first sign of fullness. Your GLP-1 is working — listen to it.
- Take half home. Most Del Taco items are easy to save for later.
- Avoid eating while distracted. No scrolling while eating.
🚰 Hydration matters too. Drink water before your meal — not during. Drinking with food can increase fullness and nausea. Use Dose AI's Water Logging feature to track your daily hydration and stay on track.
How Does Dose AI Help Me Eat Out at Del Taco?
Eating out doesn't have to mean guessing. Dose AI makes restaurant dining easier and smarter.
Here's How Dose AI Supports You:
📸 Food & Macro Logging Snap a photo of your Del Taco meal. Dose AI's AI analyzes the macros for you — protein, carbs, fat, and calories. No manual entry needed.
🍽️ Personalized Food Idea Assistant Not sure what to order? Ask Dose AI's Food Idea Assistant before you even get in line. It suggests GLP-1-friendly meals at Del Taco based on your goals and preferences.
🤢 Symptom Tracker Notice how certain foods affect you with Dose AI's Symptom Tracker. Did the carne asada sit well? Did the refried beans cause bloating? Log it and spot patterns over time.
💉 Shot Logging Log when and where you took your GLP-1 shot. This helps you understand how your medication timing affects your appetite at meals.
📊 Progress Tracker Log your weight and photos over time. See how smart restaurant choices — like your Del Taco swaps — add up to real results.
Dose AI works alongside your GLP-1 journey — not against it.
FAQ: Eating at Del Taco on GLP-1
Q: Can I eat at Del Taco while on Ozempic or Wegovy?
Yes! Del Taco has high-protein options that work well with GLP-1 medications. Focus on grilled proteins, smaller portions, and skip fried or sugary items.
Q: What is the best protein option at Del Taco for GLP-1 users?
Grilled chicken tacos and carne asada tacos are the top picks. They offer 13-15g of protein per taco with moderate carbs. Order 1-2 and eat slowly.
Q: Will eating Del Taco cause nausea on GLP-1?
Fried, greasy, or very spicy foods are more likely to cause nausea on GLP-1 medications. Stick to grilled proteins, lighter sauces, and smaller portions to reduce this risk.
Q: How many tacos should I eat on GLP-1?
Most GLP-1 users feel satisfied with 1-2 tacos. Start with one. Wait 10-15 minutes. Your medication slows digestion, so fullness comes on gradually.
Q: Is Del Taco's breakfast menu GLP-1-friendly?
Yes — the Egg and Cheese Burrito is a decent option. Eat half and save the rest. Eggs provide protein and fat that support satiety on GLP-1 medications.
Related Reading from Dose AI
Looking for more restaurant guides? Check out these related posts:
- 📖 What Should I Order at Chipotle on GLP-1?
- 📖 Best High-Protein Fast Food Options for GLP-1 Users
- 📖 How to Track Restaurant Meals with Dose AI
Citations
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Wilding, J.P.H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine. https://www.nejm.org/doi/full/10.1056/NEJMoa2032183
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Jastreboff, A.M., et al. (2022). Tirzepatide Once Weekly for the Treatment of Obesity. New England Journal of Medicine. https://www.nejm.org/doi/full/10.1056/NEJMoa2206038
⚕️ Medical Disclaimer
This article is for informational purposes only. It is not medical advice. GLP-1 medications affect everyone differently. Always consult your healthcare provider before making changes to your diet or medication routine. Macro estimates are approximate and may vary based on preparation and portion size.
Ready to Make Smarter Choices at Del Taco?
You don't have to avoid restaurants on GLP-1. You just need a smarter plan.
Download Dose AI and use the Food Idea Assistant to get personalized meal suggestions — at Del Taco and beyond. Log your meals, track your symptoms, and watch your progress add up.
Your GLP-1 journey is yours. Dose AI helps you own it. 💪
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