With the freshest, trusted ingredients, Chipotle makes it easy Eat healthy food on the go. But delicious chips, toppings and tortillas also Make it easy to convert your application into a file cheat meal. So what should you order at Chipotle? We asked two nutritionists to break down tips for finding the healthiest options.
(The nutritional data is provided by Chipotle Nutrition Calculator.)
1. Start with the basics
When deciding what to order at Chipotle, skip the burrito – large flour tortillas 320 calories, before adding any layer. “Go for tacos, salads, or bowls instead,” he says. Christian Moreyand RD, LDN, and clinical dietitian at the Center for Endocrinology at Mercy Medical Center in Baltimore.
Here’s how these options stack up:
- Salad It’s your best bet, just 15 calories In the bed of greens.
- If you order a burrito bowlChoose brown rice over white. A regular serving of rice (in a bowl of burrito, burrito, or a serving of three tacos) has 210 calories, so order a “light” portion in person or on the app-to-order—or skip it altogether.
- if you ask tacosChoose crunchy corn husks—An order of three contains 200 calories and is sodium-free, compared to 250 calories and 480 mg of sodium for three soft tortillas.
2. Add lean protein
Next, add some healthy protein to your order. Both black beans and pinto beans contain 130 calories and 8 grams of protein in a medium scoop, so choose the beans you like best.
For the main protein event, choose chicken or sufrita (grated tofu cooked in spices). “Both contain less saturated fat than red meat,” says Sophia Norton, RD at kiss my keto. Sofritas contains 150 calories, 8 grams of protein, and 1.5 grams of saturated fat per serving. A chicken option contains 180 calories and 3 grams of saturated fat, but 32 grams of protein per serving.
3. Go heavy on vegetables
Norton suggests including plenty of veggies, so add some fajita veggies, tomatillo sauce, pico de gallo, roasted chili corn, or super greens to your plate. (Go easier on corn, which has 80 calories per serving.)
4. Watch out for saturated fats
Don’t overdo it with shredded cheese, queso blanco, and sour cream—these things can add a lot of saturated fat and calories to your meal. (Chipotle shredded cheese has 5 grams of saturated fat per serving, queso blanco has 6 grams, and sour cream has 7 grams.)
Chipotle sauce options – both fresh tomato sauce and hot green pepper tomato sauce – are great, low-calorie, and delicious options. But if you’re craving a creamy topping or dip, just pick one up and order a lighter portion. Even better, Morey says, order it on the side so you can control how much you add to your food.
5. Spring for you
avocado They contain “valuable nutrients like fiber, B vitamins, and potassium,” says Norton healthy fats Which is believed to benefit heart health. And Chipotle’s Guacamole includes only the real stuff—avocado, cilantro, jalapeno, lime juice, lime juice, red onion, and salt—no funny business like preservatives or artificial flavors. Just keep in mind that helping jack adds 230 calories to your meal, so you may want to order it on the side so you can eat half of it now and Save the rest for later.
6. Skip the chips
Chips are tempting, but leave them out of your way. “The smallest option works out at over 500 calories,” Morey says. “This is practically worth the meal for some people.” A large order of chips with a side of queso blanco will run you 1,290 calories and contain 28 grams of saturated fat.
7. Take advantage of the Nutrition Calculator
Before ordering, Morey recommends running your order in hand Nutrition Calculator On the Chipotle website – it calculates the complete nutritional information for your meal. You can also see the difference in nutritional stats if you choose to go “extra”, “regular” or “light” in any of your choices. For example, you can quickly see that choosing a cilantro-lemon brown rice snack instead of a regular meal would eliminate 105 calories.
Easy options to order at Chipotle
Still not sure what to order at Chipotle? Here are some options that offer a lot of nutrients. (Keep in mind that the sodium content can be significant, even in Chipotle’s healthier options—so try to limit your sodium intake for the rest of the day.)
Add black beans, fajita vegetables, and fresh tomato sauce.
- Calories: 360
- Fat: 9 grams
- protein: 41 grams
- Carbohydrates: 32 grams
Burrito bowl with sufrita
Add cilantro-lime brown rice (light), pinto beans, fajita vegetables, green chili tomato sauce, and romaine lettuce.
- Calories: 425
- Fat: 15 grams
- protein: 19 grams
- Carbohydrates: 58 grams
Choose two crunchy tortillas instead of three, and add black beans, fajita vegetables, fresh tomato sauce, guacamole, and romaine lettuce.
- Calories: 406
- Fat: 22 grams
- protein: 10 grams
- Carbohydrates: 46 grams
If you follow a certain diet, you can also choose one of Chipotle’s pre-made. Lifestyle bowls It’s available in Whole 30, paleo, and vegan-friendly versions.