With the rise in popularity of low-carb and keto diets, many people are looking for fast food options that fit into their low-carb lifestyles. Chipotle Mexican Grill is one fast-casual restaurant that offers some lower-carb alternatives to their regular menu items.
What is considered low-carb?
There’s no universally accepted definition of what constitutes a low-carb meal, but generally it means limiting carbohydrate intake to between 50-150 grams per day. The fewer carbs you eat, the faster you will get into ketosis, which is when your body starts burning fat for fuel instead of carbs. Some popular low-carb diet plans include:
- Keto: Less than 50g net carbs per day
- Atkins: Starts with less than 20g net carbs and gradually increases
- Paleo: Focuses on whole, unprocessed foods including fruit, vegetables, meat, eggs and nuts
- Whole30: Aims for nutrient-dense meals with no added sugar, grains, dairy or legumes
So in general, a meal with less than 20-30g net carbs can be considered low-carb friendly.
What menu items at Chipotle are low in carbs?
The good news is that with some modifications, you can create a relatively low-carb meal at Chipotle. Here are some of the best options:
Protein
- Chicken, steak, carnitas or barbacoa
- Chorizo (5g net carbs per 4oz serving)
- Sofritas (tofu) – around 15g net carbs for 4oz serving
Bowls/Salads Instead of Burritos
A bowl or salad will be lower carb than a burrito which has the added carbs from a large tortilla wrap. Bowls and salads also allow you to skip the rice, beans and other high-carb toppings.
Skip the Carb-Heavy Toppings
Avoid ingredients like:
- Rice
- Beans
- Corn salsa
- Tortilla chips
Load Up On Low-Carb Toppings
Add extras like:
- Salsa
- Cheese
- Guacamole
- Lettuce
- Sour cream
Dressings
The vinegrette dressing options are lowest carb. Avoid creamy dressings which add sugar.
Sample Low-Carb Chipotle Orders
Here are a few ideas for keto-friendly Chipotle orders:
Steak Bowl
- Steak
- Fajita veggies
- Lettuce
- Cheese
- Guacamole
- Salsa
Carnitas Salad
- Carnitas
- Romaine lettuce
- Salsa
- Sour cream
Chicken Burrito Bowl
- Chicken
- Lettuce
- Queso
- Guacamole
- Salsa
Nutrition Information
The nutrition information below is based on customizing a bowl or salad with chicken, steak or carnitas and low-carb toppings:
| Item | Calories | Fat | Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|---|---|
| Chicken bowl | 610 | 35g | 15g | 7g | 8g | 44g |
| Steak bowl | 680 | 42g | 13g | 6g | 7g | 47g |
| Carnitas salad | 560 | 36g | 8g | 5g | 3g | 42g |
As you can see, it’s possible to keep net carbs under 10g for these orders. The high fat and protein content helps keep you feeling full.
Tips for Ordering Low-Carb at Chipotle
Here are some useful tips for customizing a keto-friendly meal at Chipotle:
- Opt for a salad or bowl without the tortilla.
- Pick your protein first – chicken, steak or carnitas are the lowest carb.
- Load up on toppings like lettuce, salsa, cheese and guacamole.
- Ask for extra fajita veggies for added nutrients.
- Avoid rice, beans and corn salsa.
- Stick with salsa and guacamole for dips and dressings.
- Get any sauces and dressings on the side to control portions.
Can You Order Off-Menu at Chipotle?
One of the best things about Chipotle is how flexible they are when it comes to custom orders. Here are some useful off-menu items you can request:
- Salad bowl – Get your salad in a bowl without the sides touching.
- Quesadilla-style – Have your protein melted between two cheese crisps instead of a tortilla.
- Lettuce wrap – Substitute lettuce leaves for the tortilla in a burrito or taco.
- Single servings – Order smaller 2-3oz servings of meat and sides like guacamole.
Don’t be afraid to ask if you want something that isn’t listed on the menu boards. The staff is usually very accommodating for custom orders.
Low-Carb Side Dish Options
Instead of the regular rice and beans, you can complement your low-carb Chipotle main with:
- Side salad – Ask for a side salad with romaine lettuce, salsa, cheese and guacamole.
- Extra vegetables – Double up on the fajita veggies.
- Chips and Guacamole – This combination has around 5g net carbs for a respectable portion.
Keto-Friendly Drink Options
Skip the sugary soda and juices and opt for:
- Water – Still or sparkling.
- Unsweetened iced tea
- Cold brew coffee – Add heavy cream or coconut milk if you want to up your fat intake.
Desserts and Kids Meals
Unfortunately Chipotle doesn’t offer any low-carb desserts currently. Kids meals come with Tortilla chips and juice, so aren’t suitable for keto either.
Is Chipotle Keto-Friendly Overall?
While their regular menu items aren’t suitable for a true ketogenic diet, Chipotle offers plenty of customization options to create a tasty low-carb meal. You may need to avoid the tortillas, rice, beans and sugary salsas, but with the right combination of greens, meats, cheese, salsa and guacamole you can definitely find keto-friendly options at Chipotle.
Conclusion
Chipotle can be a good option for low-carb and keto dieters with some simple modifications. Avoid the tortillas, rice and beans and instead order a salad, bowl or lettuce-wrapped burrito. Load up on meat along with lots of vegetables, salsa, guacamole and cheese. With the right combination of ingredients you can keep net carbs under 10g for a filling Chipotle meal that fits into a low-carb, paleo or keto nutrition plan.