What to Order at Chipotle, According to a Registered Dietitian

Chipotle Mexican Grill has become a staple in the fast-casual dining scene, with over 2,800 locations across the United States alone. Globally, Chipotle continues to expand its reach, offering its unique take on Mexican-inspired cuisine in several countries. While the popularity of Chipotle is undeniable, some individuals may have hesitations about dining at this establishment, particularly due to concerns about health and nutrition. However, with careful choices, it is possible to enjoy a delicious and satisfying meal at Chipotle that aligns with your dietary goals. 

In this article, we'll explore how to navigate the menu at Chipotle with the guidance of a registered dietitian, ensuring that your meal is both enjoyable and nutritious.

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5 Foods to Order at Chipotle

Eating out doesn't have to mean sacrificing your health goals, especially when it comes to a popular chain like Chipotle. With a focus on fresh ingredients and customizable meals, Chipotle offers a range of healthy options that cater to various dietary preferences. Whether you're looking for a protein-packed bowl or a lighter salad option, Chipotle has something for everyone. 

In this section, we highlight some of the healthiest choices available at Chipotle, complete with nutritional information and benefits, so you can make informed decisions about your meal without compromising on taste.

1. Chicken Salad Bowl

• Ingredients: chicken, romaine lettuce, cheese, fajita veggies, and salad dressing
• Calories: 353
• Fat: 31g
• Sodium: 1500mg (650mg without dressing)
• Carbs: 25g
• Fiber: 3g
• Sugar: 14g (2g without dressing)
• Protein: 40g

Benefits: A salad bowl with grilled chicken provides a balanced meal with lean protein, fiber-rich vegetables, and healthy fats from sources like guacamole. This option is lower in carbohydrates than a burrito or bowl with rice, making it suitable for those watching their carb intake.

Average Glucose Spike: 2 mg/dL

2. Steak Burrito Bowl

• Ingredients: steak, black beans, tomato salsa, fajita veggies, and cheese
• Calories: 435
• Fat: 16g
• Sodium: 1430mg
• Carbs: 33g
• Fiber: 10g
• Sugar: 5g
• Protein: 36g

Benefits: The steak provides a good source of protein, and the fiber-rich beans and vegetables add to the meal's nutritional value. Also, opting for a bowl instead of a burrito will help you cut down on carbs and ensure your glucose spike is minimal after your meal.

Average Glucose Spike: 26 mg/dL

3. Vegetarian Bowl With Sofritas

• Ingredients: sofritas, black beans, tomato salsa, fajita veggies, and cheese
• Calories: 435
• Fat: 20g
• Sodium: 1260mg
• Carbs: 41g
• Fiber: 16g
• Sugar: 8g
• Protein: 23g

Benefits: Chipotle's sofritas are a plant-based protein option that is lower in calories and fat than meat options. Be sure to add the Chipotle peppers to increase the nutrients in this dish. This bowl is high in fiber and can be a substitute for a meat-based bowl for vegetarians.

Average Glucose Spike: 22 mg/dL

4. Barbacoa Tacos 

• Serving Size: 3 tacos
• Ingredients: barbacoa, crispy tortillas, tomato salsa, cheese, lettuce
• Calories: 510
• Fat: 24g
• Sodium: 1270mg
• Carbs: 37g
• Fiber: 4g
• Sugar: 1g
• Protein: 33g

Benefits: These tacos are a good source of protein and can be a substitute for a burrito if you prefer a different presentation. While barbacoa is slightly higher in fat than steak (by 1 gram), it is higher in protein. The carbohydrate count will also be lower if you select a crispy shell instead of a soft tortilla, allowing you to stabilize your blood sugar levels while enjoying a traditional Mexican dish on the go.

Average Glucose Spike: 20 mg/dL

5. Brown Rice and Black Bean Bowl

• Ingredients: black beans, brown rice, tomato salsa, fajita vegetables, cheese, romaine lettuce
• Calories: 500
• Fat: 16g
• Sodium: 1100mg
• Carbs: 69g
• Fiber: 12g
• Sugar: 5g
• Protein: 19g

Benefits: Choosing brown rice over white rice increases the fiber content of the meal and provides more sustained energy. Black beans are rich in fiber and protein, promoting satiety and supporting digestive health. This bowl is a great option for vegetarians or anyone looking for a meatless meal.

Average Glucose Spike: 28 mg/dL

3 Foods to Avoid

While Chipotle offers a variety of customizable and seemingly healthy options, certain meals may not align with your nutritional goals. Understanding which meals to avoid can help you make more informed choices when dining at Chipotle. Here, we highlight three meals that you may want to steer clear of due to their potential nutritional drawbacks.

1. Quesarito

• Calories: 1045
• Fat: 52g
• Sodium: 2605mg
• Carbs: 98g
• Fiber: 15g
• Sugar: 6.5g
• Protein: 53g

Average Glucose Spike: 34 mg/dL

The Quesarito is a high-calorie, high-fat option due to its combination of ingredients from both a quesadilla and burrito. It can contain over 1,000 calories and is high in saturated fat and sodium, which are linked to an increased risk of heart disease and other health issues.¹

If the Quesarito is your favorite, consider sharing it with a friend or saving half for later to reduce the calorie and fat intake. Pair it with a side of corn salsa to add fiber and nutrients to your meal.

2. Carnitas Burrito

• Ingredients: carnitas, pinto beans, brown rice, cheese, fajita veggies, tomato salsa, and guacamole
• Calories: 1255
• Fat: 59g
• Sodium: 2605mg
• Carbs: 125g
• Fiber: 15g
• Sugar: 6.5g
• Protein: 52g

Average Glucose Spike: 40 mg/dL

The carnitas in this burrito is typically cooked in oil and can be high in saturated fat and calories. Consuming high amounts of saturated fat is associated with an increased risk of heart disease and other health issues.¹

If you love the carnitas burrito, consider customizing it with extra vegetables and beans to increase the fiber and nutrient content. Alternatively, choose a smaller portion size or opt for a bowl instead of a burrito to reduce calorie and fat intake.

3. Quesadilla

• Ingredients: chicken, cheese, tortilla
• Calories: 830
• Fat: 40g
• Sodium: 2605mg
• Carbs: 53g
• Fiber: 15g
• Sugar: 4g
• Protein: 58g

Average Glucose Spike: 33 mg/dL

Chipotle quesadillas are made with a large flour tortilla and filled with cheese and other ingredients, making them high in calories, fat, and carbohydrates. They can also be high in sodium, especially if served with sour cream or guacamole.

If you love quesadillas, consider sharing with a friend or saving half for later to reduce the calorie and fat content. Pair with a side of black beans for added fiber and plant-based protein. 

<p class="pro-tip"><strong>Learn More: </strong><a href=eating-at-mcdonalds>What to Order at McDonald’s, According to a Registered Dietitian</a>.</p>

Chipotle Chicken Al Pastor Copycat Recipe

Here's a recipe for Chipotle Chicken Al Pastor that you can easily make at home:

Ingredients:

• 1 lb boneless, skinless chicken thighs, thinly sliced
• 1 small pineapple, peeled, cored, and sliced into rings
• 2-3 chipotle peppers in adobo sauce
• 3 cloves garlic
• 1 small onion, chopped
• 2 tablespoons apple cider vinegar
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste
• 2 tablespoons vegetable oil
• Corn tortillas for serving
• Fresh cilantro, chopped, for garnish
• Lime wedges for serving

Instructions:

1. In a blender, combine the chipotle peppers, garlic, onion, apple cider vinegar, oregano, cumin, smoked paprika, salt, and pepper. Blend until smooth to make the marinade.
2. In a large bowl, combine the sliced chicken thighs and the marinade. Toss to coat the chicken evenly. Cover and refrigerate for at least 1 hour or overnight for best results.
3. Preheat a grill or grill pan over medium-high heat. Brush the pineapple slices with a little oil and grill for 2-3 minutes per side until slightly charred. Remove from the grill and chop into smaller pieces.
4. Heat the vegetable oil in a large skillet over medium-high heat. Add the marinated chicken and cook, stirring occasionally, until it is cooked through and slightly charred, about 8 to 10 minutes.
5. Add the grilled pineapple to the skillet with the chicken and stir to combine. Cook for an additional two to three minutes until heated through.
6. Serve the chipotle chicken al pastor on warm corn tortillas garnished with fresh cilantro and lime wedges.

When you cook Chipotle Chicken Al Pastor at home, you're making a tasty meal that's also good for you. Because you are making this meal on your own, you can control the amount of ingredients in the final dish. You can use less oil and salt while adding extra veggies. This helps you control how much you eat, which is great for staying healthy. 

A Quick Review

While eating out generally increases your consumption of calories, fat, and sodium, including Chipotle in your weekly routine can be done in a healthy and balanced way. Here are some tips:

1. Choose Smaller Portions: Share servings with a friend or save for a later meal to help control portion sizes. You can also ask for half a serving of rice to reduce calories and carbohydrates.
2. Load Up on Veggies: Fill your bowl or burrito with plenty of vegetables, such as fajita veggies, lettuce, corn, and tomato salsa, to add fiber and nutrients without a lot of extra calories.
3. Choose Lean Proteins: Select lean protein options like chicken or sofritas tofu instead of higher-fat options like carnitas or steak.
4. Watch the Extras: Be mindful of calorie-dense toppings like cheese, sour cream, and guacamole. Consider choosing one or two of these toppings rather than all three.
5. Skip the Chips and Soda: To reduce added calories and sodium, opt for water or unsweetened beverages instead of soda and avoid chips.
6. Balance Your Meal: If you choose a higher-calorie option for your main dish, balance it out with lighter sides like black beans, pinto beans, or a small side of guacamole.

By following these tips, you can enjoy Chipotle as part of your weekly routine while making choices that support your health and wellness goals.

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<p class="pro-tip"><strong>Also Read: </strong><a href=eating-at-chick-fil-a>What to Order at Chick-fil-A, According to a Registered Dietitian</a>.</p>