With its build-your-own bowls and burritos, Chipotle has become a go-to for customized fast food. The variety of ingredients and ability to skip unwanted extras like cheese and sour cream make it easy to create relatively healthy options. However, with recent food safety scares, some have questioned whether Chipotle is still a wise choice for the health conscious. Here’s a look at whether you can put together a nutritious meal at Chipotle.
What are the healthy options at Chipotle?
Chipotle offers a variety of ingredients that can be part of a healthy diet, including:
- Lean proteins like chicken, steak, carnitas, barbacoa, and sofritas (tofu)
- Fiber-rich beans including pinto, black, and fajita veg
- Dairy-free rice
- Fresh salsas and tomato salsa using minimal added oil
- Corn salsa for vitamin C and fiber
- Fajita veggies including grilled red and green bell peppers and onions
- Romaine lettuce and other veggie toppings
By focusing your bowl or burrito on these types of ingredients, you can customize a meal that is high in protein, fiber, vitamins, and minerals without too much added fat, sodium, and calories. Portion control is important, but the bowls can provide a balanced meal when you choose the right combo.
What are the unhealthy options?
While Chipotle offers many healthy choices, there are also plenty of ways to create an unhealthy bowl or burrito. Ingredients to watch out for include:
- Full-fat cheese including shredded Monterey jack and queso
- Meat toppings like chorizo with high saturated fat and sodium
- Guacamole, which is relatively high in fat and calories
- White rice rather than fibrous brown rice
- Tortillas can add extra refined carbs
- Salt, which is easy to overdo when adding hot salsa, cheese, etc.
- Sour cream for added calories and saturated fat
Going heavy on these high-fat, high-calorie ingredients can quickly turn an otherwise reasonable bowl into a diet disaster. It’s best to use them sparingly or avoid completely if weight loss is a goal.
What are some tips for creating a healthy bowl?
Follow these tips to keep your customized Chipotle meal as nutritious as possible:
- Choose brown rice over white to increase fiber.
- Skip the tortilla to avoid extra refined carbs.
- Load up on veggies like lettuce, peppers, tomatoes, and onions.
- Ask for fajita veggies to boost nutrition without many extra calories.
- Pick salsas and skip sour cream for added flavor without as much saturated fat.
- Choose black or pinto beans as a veggie protein source.
- Add extras like guacamole and cheese sparingly since they are high in fat/calories.
- Watch the salt content of added hot sauces.
- Opt for corn over flour tortillas to get a fiber boost if you do want a wrap.
- Choose lean protein options like chicken or steak rather than chorizo.
It’s easy to go overboard on salty salsas, heavy creams, fatty meats, refined carbs, and calories at a place like Chipotle. But you can make it work for your diet with some simple swaps that boost nutrition without sacrificing satisfaction.
How many calories are in a typical Chipotle bowl or burrito?
Calories in Chipotle meals vary widely based on your choices. But in general, a typical burrito or bowl with meat, rice, beans, salsa, cheese, and sour cream can range from 700-1200 calories or more.
For examples, here are some estimated calorie counts for popular Chipotle menu items:
| Menu Item | Estimated Calories |
|---|---|
| Burrito with chicken, rice, beans, cheese, and salsa | 825 |
| Bowl with steak, brown rice, fajita veggies, beans, and tomato salsa | 750 |
| Chicken burrito with white rice, black beans, sour cream, cheese, and guacamole | 1120 |
| Veggie bowl with sofritas, lettuce, salsa | 500 |
| Chicken bowl with brown rice, pinto beans, fajita peppers, tomatoes | 650 |
The good news is that with smart swaps for lower calorie ingredients, it’s easy to get a satisfying Chipotle meal for under 700 calories. Just beware of extras like tortillas, cheese, sour cream, and guacamole bumping up the totals.
Is Chipotle healthy for weight loss?
Chipotle can be part of an effective weight loss plan, but it takes a bit of work to keep calories under control. Sticking to bowls over burritos, choosing lean proteins and extra veggies, and limiting high-fat, high-calorie add-ons will be key.
For weight loss, aim to keep your bowl under 650 calories. That will likely require skipping the wraps, rice, cheese, sour cream, and guacamole and focusing on a double protein bowl with lots of salsa for flavor. For example:
- Chicken and steak bowl with romaine lettuce, fajita veggies, tomato salsa, and pinto beans (about 600 calories)
- Barbacoa and carnitas bowl with lettuce, peppers and onions, fresh tomato salsa, and black beans (about 550 calories)
Picking double lean protein while limiting rice and oil-based toppings helps satisfy without overdoing calories, carbs, or fat. This approach allows you to enjoy Chipotle while still creating a calorie deficit for weight loss.
Is Chipotle healthy for muscle gain or building strength?
Chipotle can also fit into a diet for building muscle or strength, thanks to the ample protein options. Stick to double meat bowls and make sure to add nutrition-packed toppings like brown rice, beans, veggies, and healthy fats from salsa and guacamole (in moderation).
Some good high-protein bowl options include:
- Double chicken bowl with brown rice, black beans, fajita peppers and onions, guacamole, and tomato salsa
- Double barbacoa bowl with pinto beans, lettuce, salsa, cheese, and guacamole
- Double steak bowl with brown rice, peppers and onions, corn salsa, and guacamole
Aim for at least 50-60g protein in each bowl. The combination of lean protein and complex carbs can support muscle growth and recovery from tough workouts.
Is it healthy to eat Chipotle every day?
While Chipotle offers healthy customization options, eating it too frequently could backfire. Here are some downsides to eating Chipotle every day:
- Higher potential for overdoing sodium, which can drive up blood pressure
- Risk of weight gain if you don’t pay close attention to portions and high calorie add-ons
- May miss out on variety of nutrients from other whole food sources
- Could cause gastrointestinal issues with spicy ingredients for some people
For best results, limit Chipotle to just a couple times per week as part of an overall healthy and balanced diet. Alternate with home cooked meals using fresh, whole food ingredients to get a wider range of vitamins, minerals, and antioxidants.
Is Chipotle risky for foodborne illness?
In the past, Chipotle has faced some issues with food safety, including outbreaks of E. coli, salmonella, and norovirus traced back to their restaurants. Their food handling practices came under scrutiny during these incidents.
However, in recent years, they have implemented more stringent food safety standards to try to reduce risks. This includes more employee training, audits of suppliers, and testing of ingredients. Their new food safety protocols aim to make their food as safe as possible.
As with any restaurant, there is always some risk of foodborne illness. But if you stick to properly cooked meats and thoroughly washed produce, and avoid salad greens and salsas that sit out at room temp, Chipotle is likely no riskier than other fast casual chains if employees follow protocol.
Can you get food poisoning from Chipotle?
You can potentially get food poisoning or foodborne illness from any restaurant, including Chipotle. The main risks of food poisoning from Chipotle meals include:
- Norovirus: From infected food handlers contaminating food
- Salmonella: Undercooked meat or cross-contamination
- E. coli – From raw meat or contaminated greens
- Hepatitis A – From infected food handler
To lower your risk, inspect food handlers and restaurants carefully, request meats be thoroughly cooked, avoid uncooked foods like salsa, skip salad greens, and don’t eat meals from Chipotle that seem questionable. Food poisoning at Chipotle is possible but unlikely with proper handling.
Is Chipotle healthy for kids?
Chipotle can be a good quick food option for kids with some mindfulness. Focus on these healthy tips:
- Choose brown rice for more fiber
- Load up on veggies like lettuce, salsa, beans, and corn
- Stick to grilled lean meats like chicken or steak
- Ask for black or pinto beans as a plant protein
- Avoid heavy extras like queso, sour cream, and chips
- Skip sugary drinks and opt for water instead
The variety of ingredients makes it easy to appeal to picky eaters. Just watch portion sizes, as gigantic burritos can pack in too many calories for little ones. Overall, Chipotle can be a healthier and convenient fast food choice for kids.
Does Chipotle have healthy vegetarian and vegan options?
Chipotle actually caters very well to vegetarian and vegan diets. Meat-free options include:
- Sofritas – Spiced organic tofu
- Beans – Pinto, black, or vegetarian black beans
- Fajita veggies – Peppers, onions, etc.
- Rice – Cilantro-lime brown or white rice
Vegans can build bowls or burritos loaded with beans, rice, salsa, corn, guacamole, lettuce, and more for a satisfying plant-based meal. Be sure to skip the cheese and sour cream.
Does Chipotle have healthy gluten-free and Keto options?
Here are some tips for gluten-free and low carb Keto meals at Chipotle:
- Choose corn tortillas instead of flour for burritos
- Build a bowl without rice or beans to cut carbs
- Load up on lettuce and veggies for volume and nutrients
- Add extra meat like chicken, steak, or carnitas for protein
- Get cheese or guacamole for healthy fats
- Stick to salsas without flour/sugar thickeners added
With the right choices, you can keep bowls gluten free and under 30g net carbs. Just watch out for thickened salsas and beware of cross-contamination with flour tortillas.
Conclusion
While Chipotle is fast food, with smart choices it can provide relatively nutritious bowls and burritos. Load up on lean proteins like chicken and veggies while limiting high-fat add-ons like cheese and sour cream. Avoid overdoing refined carbs from white rice and tortillas or sodium from salsa. Stick to water instead of sugary drinks. With reasonable portions, Chipotle can be part of a healthy diet including home cooked whole foods and produce. Just don’t overdo the convenient fast food to keep your overall nutrition on track.