Del Taco’s chicken tacos are a popular menu item at the Mexican-American fast food chain. The tacos contain sautéed chicken, lettuce, cheese, and salsa wrapped in a warm corn or flour tortilla. Del Taco offers their chicken tacos in a variety of styles including soft, crunchy, street-style, or epic-style which comes topped with beans, cheese, lettuce, and their secret sauce. Their chicken tacos provide a quick, portable, and satisfying meal for customers on the go. In this article, we will take a closer look at the ingredients and nutritional information of Del Taco’s chicken tacos to see exactly what they contain.
Chicken
The key ingredient in Del Taco’s chicken tacos is the shredded chicken. The chicken is sautéed with seasonings and oil to give it flavor. According to the company’s website, Del Taco uses thigh meat in their shredded chicken recipe rather than breast meat since it has more natural fat and flavor. The chicken provides protein and nutrients like vitamin B6, iron, and magnesium in the tacos. Each chicken taco contains around 2 ounces or 56 grams ofcooked, shredded chicken thigh meat. That accounts for 12-15 grams of protein per taco.
Tortillas
Del Taco chicken tacos are served wrapped in a warm flour or corn tortilla. The flour tortillas are 6” in diameter and contain enriched bleached wheat flour, water, vegetable shortening, sugar, salt, dough conditioners, and preservatives. The corn tortillas contain masa flour (made from soaked and cooked corn), water, trace of lime, and stabilizer. Both tortillas are a good source of carbohydrates and fiber. The tortillas also contain approximately:
| Tortilla Type | Calories | Total Fat | Carbs | Protein | Fiber |
|---|---|---|---|---|---|
| Flour | 150 | 2.5g | 25g | 3g | 1g |
| Corn | 50 | 1g | 11g | 1g | 2g |
Cheese
Del Taco uses a shredded cheddar and Monterey Jack cheese blend on their chicken tacos. The cheese provides protein, calcium, and vitamin A. Each chicken taco comes with about 1 ounce or 28 grams of the cheese blend. That accounts for 7-8 grams of protein and 110 calories per chicken taco. The cheese also contains around 9 grams of fat per taco.
Lettuce
Crisp shredded lettuce is added on top of the chicken and cheese in Del Taco’s chicken tacos. The lettuce provides fiber, vitamin K, vitamin A, and a fresh, crunchy texture. Each chicken taco contains around 1/4 cup or 15 grams of shredded iceberg lettuce. Iceberg lettuce has minimal calories and carbohydrates, while providing antioxidants like polyphenols.
Salsa
A salsa or pico de gallo adds a spicy, flavorful topping to Del Taco’s chicken tacos. Their salsa fresca contains diced tomatoes, onions, jalapeño peppers, cilantro, garlic, lime juice, and sea salt. The salsa adds vitamins, antioxidants, andfiber from the fresh vegetables. It also gives the tacos added moisture and spice. Each chicken taco is served with around 1-2 tablespoons of salsa fresca on top.
Epic Sauce
Del Taco’s Epic chicken tacos come drizzled with their signature Epic sauce. The Epic sauce is a creamy, tangy sauce made from a blend of sour cream, salsa, habanero peppers, and spices. It gives the tacos a cool, creamy contrast to the spicy chicken and salsa. The Epic sauce is high in fat from the sour cream but also contains capsaicin from the habanero peppers which may provide some health benefits. Each Epic chicken taco contains around 1-2 tablespoons of the sauce.
Beans (Epic Chicken Tacos Only)
For their Epic chicken tacos, Del Taco adds a layer of refried beans between the tortilla and the chicken. The refried beans provide additional protein and fiber. Del Taco’s fat-free refried beans contain pinto beans, salt, onion powder, garlic powder, and spices. About 1/4 cup or 60 grams of refried beans are added to each Epic chicken taco, contributing around 5 grams of plant-based protein and 3 grams of fiber.
Nutrition Information
Here is the nutrition information for Del Taco’s chicken tacos according to their website:
| Chicken Taco Type | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Crunchy | 210 | 8g | 21g | 12g | 420mg |
| Soft | 200 | 8g | 23g | 12g | 360mg |
| Epic | 320 | 14g | 29g | 16g | 730mg |
As you can see, the soft chicken taco is slightly lower in calories and sodium compared to the crunchy taco. The Epic chicken taco is higher in calories, fat, carbs, protein, and sodium due to the added beans and Epic sauce.
Potential Allergens
Del Taco’s chicken tacos contain some common food allergens including:
- Wheat – from the flour tortillas
- Dairy – from the cheese and Epic sauce
- Soybean oil – used for frying the tortillas
The corn tortillas are gluten-free for those with wheat/gluten sensitivities. However, the tortillas are made in a facility that also processes wheat. The chicken and salsa are free of major allergens. Those with food restrictions should check with Del Taco for the most up to date allergen information.
Cooking Process
Here is an overview of how Del Taco prepares their chicken tacos:
- The shredded chicken filling is sautéed in oil with seasonings until fully cooked and simmered to meld the flavors.
- The flour or corn tortillas are warmed on the grill until soft and pliable.
- The shredded cheese is added onto the warmed tortillas first so it can melt slightly.
- The cooked chicken is then portioned out and added on top of the cheese.
- Crisp shredded lettuce and salsa are added next.
- For Epic chicken tacos, refried beans and Epic sauce are added before wrapping.
- The tortillas are then folded over the fillings to close the taco.
- The assembled tacos are served hot off the grill.
The chicken filling is cooked to a minimum internal temperature of 165°F as required for food safety. The quick cooking process allows the tacos to be made fresh and fast for customers.
Where to Buy Del Taco Chicken Tacos
Del Taco chicken tacos are sold exclusively at Del Taco locations. Del Taco has over 600 restaurants located mostly in the Western United States, with concentration in California. To find a Del Taco near you, visit their website and use their store locator tool. You can order chicken tacos for dine-in, take-out, drive-thru, or delivery. Delivery is available through apps like DoorDash, Grubhub, Postmates, and Uber Eats in many areas.
You can customize your chicken taco order in different ways when dining at Del Taco:
- Choose between flour or corn tortillas
- Substitute grilled or beer battered chicken
- Add extra ingredients like guacamole, jalapeños, or bacon
- Switch up salsa styles or add extra sauce
- Order chicken tacos as part of a combo meal with sides and a drink
Keep in mind that customizations and substitutions may carry an additional cost.
Price of Chicken Tacos at Del Taco
Here are the current prices for chicken tacos from the Del Taco menu:
| Chicken Taco | A La Carte Price | Combo Meal Price |
|---|---|---|
| Crunchy | $1.89 | $4.99 |
| Soft | $1.89 | $4.99 |
| Epic | $2.49 | $5.99 |
The combo meal includes two chicken tacos, small fries, and a 21 oz drink. Prices may vary slightly by location. Del Taco frequently runs promotions and mobile app deals where you can earn a free chicken taco or get them at a discounted price.
Nutritional Benefits of Chicken Tacos
While not the healthiest menu option, Del Taco’s chicken tacos do provide some nutritional value, including:
- Lean protein from the chicken and cheese
- Fiber from the tortillas, lettuce, salsa, and beans (in Epic)
- Vitamins A, C, and K from the salsa and lettuce
- Calcium from the cheese
- Carbohydrates for energy from the tortillas
- Phytochemicals like capsaicin in the salsa
Going with the soft taco, avoiding high-fat sauces, and loading up on the lettuce and salsa can help make this fast food more nutritious. The chicken and cheese also provide more protein and less saturated fat compared to ground beef.
Health and Dietary Considerations
Here are some health and dietary factors to keep in mind with Del Taco’s chicken tacos:
- High in calories, fat, saturated fat, and sodium from the tortillas, cheese, chicken, and sauces
- Contains gluten and dairy, so not suitable for gluten-free, vegan, or dairy-free diets
- Fried flour tortillas are higher in unhealthy fats compared to the corn tortillas
- Epic sauce is very high in saturated fat
- Refried beans add fiber, but also more sodium
- Higher carb counts may not be suitable for low-carb diets like keto
Overall, Del Taco’s chicken tacos are a high calorie, high fat fast food. Those watching their weight or nutrients should enjoy them only occasionally and in moderation. Making customizations to reduce fat, carbs, and sodium can help make them a bit healthier.
Chicken Tacos for Weight Loss
Here are some tips for enjoying Del Taco chicken tacos as part of a weight loss diet:
- Opt for the soft corn tortilla to reduce carbs, fat, and calories
- Load up on lettuce and salsa for more volume and nutrients
- Avoid the Epic sauce or other high-fat additions like guacamole
- Choose grilled chicken instead of crispy or crunchy chicken
- Skip the refried beans to reduce sodium and calories
- Order a la carte instead of the combo meal
- Split a chicken taco with a friend or save half for later
- Drink water or unsweetened tea instead of soda
While not ideal for every day, you can work a Del Taco chicken taco into your diet occasionally while sticking to your nutrition goals. Moderation and customization is key.
Alternatives to Chicken Tacos at Del Taco
For those wanting a healthier fast food taco option, Del Taco does offer some alternatives:
- Veggie Tacos – Features guacamole, beans, and grated cheddar cheese in a crunchy or soft corn shell.
- Avocado Veggie Tacos – Grilled zucchini, guacamole, beans, and pico de gallo in a whole wheat tortilla.
- Black Bean Tacos – Black beans, chipotle sauce, pico de gallo, and cheddar cheese in a whole wheat tortilla.
- Beyond Tacos – Plant-based Beyond Meat crumbles, lettuce, cheese, and avocado salsa.
These options generally contain fewer calories, less saturated fat, and more fiber compared to the chicken tacos.
Copycat Recipes
To save money and control ingredients, you can also find copycat recipes online to recreate Del Taco chicken tacos at home. Some key steps include:
- Use boneless, skinless chicken thighs. Season and sauté in olive oil.
- Warm corn tortillas on the stove or grill.
- Make pico de gallo for salsa. Mix diced tomatoes, onion, jalapeño, cilantro, lime juice, and salt.
- Blend sour cream with salsa or hot sauce for Epic sauce.
- Layer chicken, cheese, lettuce, beans, salsa, and sauce in tortillas.
Making the tacos yourself allows you to control sourcing, portion sizes, and nutrition. You can also get creative and add ingredients like roasted veggies or Greek yogurt.
Conclusion
Del Taco’s signature chicken tacos contain warm tortillas filled with sautéed chicken, melty cheese, crisp lettuce, salsa, and creamy Epic sauce in certain versions. While high in calories and fat, they can be customized to be a bit healthier. Chicken provides more protein compared to ground beef. Tacos made with corn tortillas, lots of veggies, and avoided fatty sauces are better options for diets like gluten-free, keto, or low calorie. Overall, Del Taco’s chicken tacos make a convenient, portable, and tasty fast food meal. Just enjoy them in moderation as part of an overall balanced diet.