Chicken fajitas are a popular Tex-Mex dish consisting of sliced chicken breast, onions, and bell peppers seasoned with fajita seasoning and grilled. They are typically served with warm tortillas, shredded lettuce, pico de gallo, guacamole, salsa, sour cream, rice, and beans on the side. With so many high-calorie toppings and sides, it’s easy to consume a large number of calories from just one chicken fajita meal. So how many calories are actually in a chicken fajita with rice? Let’s take a closer look.
Calories in Chicken Fajitas
The number of calories in a chicken fajita depends on the specific ingredients and portion sizes used. Here is a breakdown of the approximate calories for a typical chicken fajita:
Chicken
A 6 oz boneless, skinless chicken breast contains approximately:
| Chicken (6 oz) | 214 calories |
Chicken breast is a lean source of protein and relatively low in calories. A serving this size provides roughly 40g of protein.
Onions and Bell Peppers
1/2 cup each of sliced onions and bell peppers contains approximately:
| Onions (1/2 cup) | 64 calories |
| Bell Peppers (1/2 cup) | 25 calories |
Onions and bell peppers provide fiber, vitamin C, and antioxidants. They are very low in calories so can be enjoyed generously.
Tortillas
Two 6″ flour tortillas contain approximately:
| Tortillas (2) | 200 calories |
Tortillas add a significant number of calories and carbohydrates. Opting for corn instead of flour tortillas can slightly reduce the calorie count.
Fajita Seasoning
1-2 tbsp of fajita seasoning contains roughly:
| Fajita Seasoning (1-2 tbsp) | 15-30 calories |
The calories in fajita seasoning varies by brand but is relatively low. Seasonings add lots of flavor without many calories.
Totals:
| Chicken Breast (6 oz) | 214 calories |
| Onions (1/2 cup) | 64 calories |
| Bell Peppers (1/2 cup) | 25 calories |
| Tortillas (2) | 200 calories |
| Fajita Seasoning (1-2 tbsp) | 15-30 calories |
| Total Calories | 518-543 calories |
So for a typical chicken fajita with 6oz chicken breast, 1 cup vegetables, and 2 tortillas, you’re looking at around 520 calories or so for the fajita itself without any toppings or sides.
Calories in Rice
Now let’s consider the calories contributed from rice:
White Rice
1/2 cup of cooked white rice provides approximately:
| White Rice (1/2 cup) | 103 calories |
White rice is relatively high in refined carbohydrates and calories. Stick with a 1/2 cup portion size.
Brown Rice
1/2 cup of cooked brown rice provides approximately:
| Brown Rice (1/2 cup) | 108 calories |
Brown rice contains more fiber, nutrients, and protein compared to white rice. The calorie count is very similar.
Cauliflower Rice
1/2 cup of cauliflower rice contains approximately:
| Cauliflower Rice (1/2 cup) | 13 calories |
Cauliflower rice is a low-calorie substitute for rice made from riced cauliflower. It contains 90% fewer calories than regular white or brown rice.
Total Calories in a Chicken Fajita with Rice
If we combine the calories for a typical chicken fajita and 1/2 cup of the various rice options, the totals are:
| Chicken Fajita | 520 calories |
| + White Rice (1/2 cup) | 103 calories |
| Total with White Rice | 623 calories |
| Chicken Fajita | 520 calories |
| + Brown Rice (1/2 cup) | 108 calories |
| Total with Brown Rice | 628 calories |
| Chicken Fajita | 520 calories |
| + Cauliflower Rice (1/2 cup) | 13 calories |
| Total with Cauliflower Rice | 533 calories |
So in total, a chicken fajita with rice can range from 530-630 calories depending on the type of rice you choose. To make it lower in calories:
- Choose corn tortillas instead of flour
- Load up on extra vegetables
- Use cauliflower rice instead of regular rice
- Go easy on high-calorie toppings like cheese, guacamole, and sour cream
Ways to Reduce Calories in Chicken Fajitas
Here are some additional tips for reducing calories in chicken fajitas:
Use Leaner Cuts of Chicken
Choose chicken breast over dark meat. Remove the skin and trim any visible fat before cooking.
Skip the Oil
Chicken and veggies can be grilled or cooked with little or no added oil. Use non-stick pans and cooking sprays when needed.
Load Up On Veggies
Double up on the veggies and go easy on the chicken and tortillas to cut calories. Peppers, onions, mushrooms, spinach are all great options.
Choose Healthy Toppings
Stay away from fatty toppings like cheese, sour cream, and guacamole. Stick to lighter options like salsa, pico de gallo, cilantro, and lime juice.
Watch Portion Sizes
Be mindful of portion sizes, especially with calorie-dense tortillas, rice, beans, and meat. Fill up on veggies instead.
Substitute Cauliflower Rice
Trade out regular rice for riced cauliflower to slash calories and carbs. It balances the meal nicely.
Healthier Fajita Alternatives
If you’re looking for even healthier fajita options, consider these alternatives:
Shrimp Fajitas
Substitute lean shrimp for chicken. It’s just as tasty and even lower in calories.
Portobello Fajitas
Skip the meat entirely and use marinated portobello mushrooms as the filling. Add extra veggies.
Tofu Fajitas
Marinated tofu makes for a vegetarian-friendly fajita with added protein.
Turkey Fajitas
Ground turkey breast is a lean swap for chicken. Spice it up boldly.
Salmon Fajitas
Grilled salmon fillets pair nicely with peppers and onions for a omega-3-rich fajita.
Conclusion
A typical chicken fajita with rice contains 530-630 calories. Exact amounts depend on your ingredients and cooking methods. In general, opt for corn over flour tortillas, load up on extra veggies, avoid fatty toppings, watch portion sizes, and use cauliflower rice to lighten up the meal. Then garnish with fresh lime juice and salsa. With a few simple tweaks, you can enjoy flavorful chicken fajitas as part of a healthy diet.