How can I order gluten-free at Chipotle?

According to Chipotle's official allergen information, the only menu items containing gluten are the flour tortillas used for burritos, soft tacos, and quesadillas. This makes most of the menu naturally gluten-free, but diners with celiac disease or high sensitivity must take extra steps to prevent cross-contamination.

Quick Summary

Order a delicious gluten-free meal at Chipotle by opting for a bowl, salad, or crispy corn tacos. Ask staff to change gloves and use fresh utensils to prevent cross-contact.

Key Points

• Avoid flour tortillas: Burritos, quesadillas, and soft flour tacos all contain gluten and must be avoided for a gluten-free meal.

• Choose a safe base: Opt for a bowl, salad, or crunchy corn tacos, which are naturally gluten-free bases.

• Request a glove change: Always politely ask the server to change their gloves before preparing your order to prevent cross-contamination.

• Ask for fresh ingredients: For severe sensitivities, request fresh ingredients from new tubs, especially for items like cheese and lettuce, to minimize cross-contact.

• Order online strategically: If ordering online, note your allergy in your name and call the store to confirm your request with the staff.

• Be mindful of corn products: Chipotle notes that corn products (chips, corn tortillas, corn salsa) may contain trace gluten due to co-mingling in the field; highly sensitive individuals may choose to avoid these items.

Understanding the Chipotle Menu for a Gluten-Free Diet

One of the biggest advantages of dining at Chipotle while following a gluten-free diet is that nearly every ingredient, from proteins to toppings, is naturally free of gluten. The primary item you must actively avoid is the flour tortilla used for burritos, quesadillas, and soft flour tacos. Since the restaurant operates with a build-your-own assembly line, it’s simple to create a meal with entirely gluten-free ingredients.

Safest Gluten-Free Meal Bases

For a safe and delicious meal, start with one of the following bases, and then customize it with your choice of gluten-free meats, beans, rice, and salsas:

• Burrito Bowls: The most popular and safest option, a burrito bowl places all your favorite ingredients into a bowl, eliminating any contact with the flour tortillas.
• Salads: A salad uses the Supergreens lettuce blend as a base. It can be topped with any gluten-free ingredients and the chipotle-honey vinaigrette.
• Crunchy Corn Tacos: Hard-shell corn tortillas are naturally gluten-free, offering a crispy alternative to soft flour tacos.

Naturally Gluten-Free Proteins, Fillings, and Toppings

Chipotle offers a wide array of ingredients that are naturally gluten-free, allowing for endless delicious combinations. All the proteins, for example, are gluten-free.

Gluten-Free Proteins:

• Chicken
• Steak
• Carnitas (pork)
• Barbacoa (beef)
• Sofritas (braised tofu)

Gluten-Free Grains and Beans:

• White Rice
• Brown Rice
• Black Beans
• Pinto Beans

Gluten-Free Toppings and Salsas:

• Fajita vegetables
• Fresh tomato salsa (pico de gallo)
• Roasted chili-corn salsa (Note: See cross-contamination section for sensitivities)
• Tomatillo-green chili salsa
• Tomatillo-red chili salsa
• Sour cream
• Monterey Jack cheese
• Queso blanco
• Guacamole
• Romaine lettuce

Crucial Steps to Prevent Cross-Contamination

For those with celiac disease or a high gluten sensitivity, ordering a safe meal requires diligence to prevent cross-contamination. The primary risk comes from employees handling flour tortillas and then touching gluten-free ingredients or utensils.

Tips for In-Person Ordering

1. Communicate clearly at the start: As you approach the assembly line, inform the server that you have a gluten allergy. This signals them to take extra precautions.
2. Request a glove change: This is the most critical step to ensure a safe experience. Politely ask the staff member to change their gloves before starting your order.
3. Ask for fresh utensils: Requesting clean utensils, especially for items handled near the flour tortillas, further minimizes risk.
4. Consider fresh ingredients from the back: If you are highly sensitive, asking for a few key ingredients like cheese and lettuce from a fresh batch in the back can create an extra layer of safety.

Tips for Online Ordering

1. Use all caps in the name: When placing an online order, try putting “GLUTEN ALLERGY” or “CELIAC” in all caps as part of your name (e.g., "John GLUTEN ALLERGY"). This is a common practice that can catch the attention of staff.
2. Call the restaurant: After submitting your online order, call the specific Chipotle location to verbally confirm your allergy and request the necessary precautions.

Gluten-Free Ordering Comparison Table

Item	Standard Ordering	Gluten-Free/Celiac Ordering
Base	Flour tortilla for burrito, soft tacos, or quesadilla	Burrito bowl, salad, or crunchy corn tacos
Preparation	Ingredients scooped down the shared line	Inform staff of allergy; request glove change & clean utensils
Toppings	All toppings are available	All toppings are available, but highly sensitive individuals might reconsider corn salsa
Risk Factor	High risk of cross-contamination	Minimal to low risk, depending on precautions taken
Confirmation	None needed	Verify staff changed gloves and understand the request

Conclusion: Enjoying a Safe Chipotle Meal

Ordering a delicious and safe gluten-free meal at Chipotle is entirely possible and quite easy with the right approach. While nearly all ingredients are naturally free of gluten, the presence of flour tortillas on the assembly line means that proactive communication is essential for those with celiac disease or high sensitivity. By opting for a bowl, salad, or crunchy corn tacos and respectfully requesting a glove change and clean utensils, you can build your ideal meal with confidence. Remember to always confirm your needs, whether you are ordering in person or through the app, to ensure the staff takes the necessary precautions for a safe dining experience. For more detailed nutritional and allergen information, Chipotle provides resources on its official website.

Frequently Asked Questions

Are Chipotle's tortilla chips gluten-free?

Yes, Chipotle's tortilla chips are made from corn and fried in a dedicated fryer. However, the company notes that the corn used may have trace amounts of gluten from co-mingling in the field, which may affect highly sensitive individuals.

Can I get a gluten-free burrito at Chipotle?

No, the burrito tortillas are made from wheat flour and contain gluten. The best alternative is to order a burrito bowl, which contains all the same ingredients without the flour tortilla.

Are Chipotle's Lifestyle Bowls gluten-free?

Yes, all of the pre-designed Lifestyle Bowls offered by Chipotle are made with naturally gluten-free ingredients and are safe for those avoiding gluten.

Is the queso blanco at Chipotle gluten-free?

Yes, Chipotle's queso blanco is gluten-free. Most other toppings and salsas are also naturally gluten-free, including sour cream, guacamole, and cheese.

Does Chipotle use separate fryers for their chips?

Yes, Chipotle fries their tortilla chips in a dedicated fryer, reducing the risk of cross-contamination from other fried items.

What is the best way to prevent cross-contamination at Chipotle?

The most effective method is to inform the server about your gluten allergy, politely request that they change their gloves, and ask for clean serving utensils before they begin making your order.

Are Chipotle's rice and beans gluten-free?

Yes, both the white and brown cilantro-lime rice are gluten-free, as are both the black and pinto beans.