How to Eat Healthy at El Pollo Loco: A Complete Guide

November 21, 2025 •

3 min read

According to nutrition experts, fast food consumption often leads to higher calorie and sodium intake, but it is possible to make healthier choices at establishments like El Pollo Loco. This guide will show you how to navigate the menu and build a nutritious and delicious meal that aligns with your dietary goals.

Quick Summary

This guide outlines how to select the most nutritious options at El Pollo Loco, including lean proteins, fresh vegetables, and flavorful customizations. Learn to build healthier bowls, salads, and tacos while avoiding excess calories and sodium from less desirable menu items.

Key Points

Prioritize Grilled Chicken: Choose fire-grilled chicken breast or leg meat as your protein foundation for a lean, high-protein meal.
Embrace Healthy Sides: Opt for nutrient-rich sides like steamed broccoli, black beans, or a side salad over high-fat options like macaroni and cheese.
Customize Your Order: Actively remove or limit high-calorie additions such as cheese, sour cream, and heavy dressings to reduce fat and calories.
Choose Bowls over Burritos: Build your own healthy bowl with smart swaps like cauliflower rice or extra veggies instead of high-carb tortillas.
Watch the Sauces: Be mindful of creamy, high-sodium sauces and stick to fresh, lower-calorie salsas like pico de gallo for flavor.
Consider Low-Carb Options: Look for specific menu items like the Keto Taco or a custom salad to keep your carbohydrate intake in check.

Building a Healthy Meal from the Ground Up

Eating healthy at a fast-food restaurant requires a strategic approach. At El Pollo Loco, the foundation of any healthy meal is its citrus-marinated, fire-grilled chicken. This lean protein is naturally lower in fat and calories than fried alternatives, making it the perfect starting point. The real key, however, is what you pair it with and how you customize it.

Protein Power: Maximizing Your Fire-Grilled Chicken

When ordering your chicken, choose breast or leg meat, which are typically leaner than wings and thighs. For the lowest calorie and fat count, ask for skinless chicken breast. A single piece of fire-grilled chicken breast is a fantastic source of high-quality protein without the unnecessary carbs and saturated fat found in many other fast-food options.

Choosing Your Sides Wisely

Side dishes can make or break the nutritional value of your meal. Fortunately, El Pollo Loco offers several smart side options to complement your protein. Focus on whole-food sides that add fiber and nutrients without excessive sodium or fat.

Healthiest Side Options:
- Broccoli: Steamed broccoli is a low-calorie, high-fiber powerhouse and one of the best side choices available.
- Black Beans: A great source of plant-based protein and fiber, black beans are a much better alternative to creamy or refried versions.
- Loco Side Salad: A simple salad of mixed greens, which can be made healthier by requesting dressing on the side and using it sparingly.
- Corn: A decent source of carbohydrates and fiber, but be mindful of portion size.

Navigating Bowls, Burritos, and Tacos

Bowls and salads are often the easiest way to control your meal's nutritional content. The Original Pollo Bowl, with its fire-grilled chicken, pinto beans, and pico de gallo, is a solid choice. For a low-carb alternative, consider the Keto Taco or a custom-built bowl with cauliflower rice. For burritos, always opt for a whole wheat tortilla and load up on veggies while going light on cheese and sour cream. For tacos, the Chicken Taco Al Carbon on a corn tortilla is a lower-calorie and lower-sodium option compared to other fillings.

Comparison: Healthiest vs. Least Healthy Options

To make the best decision, it helps to understand the nutritional differences between menu items. The table below compares some of the most and least nutritious options available at El Pollo Loco, based on common serving sizes.


Item	Calories	Fat (g)	Sodium (mg)	Notes
Fire-Grilled Chicken Breast	200	8	820	High in protein, zero carbs
Original Pollo Bowl	550	9	1,660	Balanced meal, but high in sodium
Double Chicken Tostada Salad	1000	44	1,730	High in calories, fat, and sodium from the fried shell
Chipotle Chicken Avocado Burrito	950	41	2,260	Very high in fat and calories
Broccoli Side	30	0	30	Excellent low-calorie, high-fiber choice
Macaroni & Cheese Side	~350+	~20+	~800+	Avoid, high in calories, fat, and sodium

Customization: The Ultimate Health Hack

At El Pollo Loco, customizing your order gives you total control over what you eat. Here are some pro tips for a healthier meal:

Sauce Savvy: Request creamy sauces and dressings on the side, or opt for lower-calorie salsas like pico de gallo or salsa verde. Remember that the salsa bar can be a source of high sodium if overused.
Omit the Extras: Say no to cheese and sour cream to significantly reduce fat and calories. The flavors from the fresh ingredients and grilled chicken are more than enough.
Swap Your Base: For bowls, swap out the rice for cauliflower rice or a base of extra lettuce or spinach for a low-carb alternative.
Ditch the Shell: Ordering a tostada or salad without the fried tortilla shell can cut hundreds of calories and grams of fat.

Conclusion: Making Smart Choices is Possible

Eating healthy at El Pollo Loco is not only possible but can also be a delicious and satisfying experience. By focusing on the fire-grilled chicken breast as your main protein, choosing nutrient-dense sides like broccoli and black beans, and actively customizing your order to reduce high-calorie toppings and sauces, you can enjoy a nutritious meal that aligns with your health goals. Always remember to check the restaurant's official nutritional information for the most accurate and up-to-date values, which can be a valuable tool for planning ahead.

For more detailed nutritional information, visit the El Pollo Loco website.

Frequently Asked Questions

The single healthiest item is likely a customized Fire-Grilled Chicken Breast plate with steamed broccoli and black beans, or the Double Chicken Avocado Salad without a fried shell and with a light dressing.

The bowls can be a very healthy choice, but it depends on the ingredients. The Original Pollo Bowl is a good base, but for a lower calorie option, customize a bowl with more veggies, less rice, and skip the sour cream and cheese.

Yes, El Pollo Loco has excellent options for low-carb and keto diets. You can order fire-grilled chicken breast, the Keto Taco, or build a salad or bowl with greens, avocado, cheese, and salsa, omitting the rice, beans, and tortilla.

You should avoid high-calorie, high-sodium sides like macaroni and cheese, mashed potatoes with gravy, coleslaw, and extra tortilla chips. Opt for steamed broccoli, black beans, or a side salad instead.

To reduce sodium, focus on grilled chicken breast, which is lower in sodium than some other options. Go light on salsas and seasonings, and avoid pre-packaged sauces that often contain high sodium levels.

The Tostada Salad, especially the double chicken version, is not a healthy choice due to the large, fried tortilla shell, which adds a significant amount of calories, carbs, and fat. Opt for a grilled chicken salad instead.

Yes, most of El Pollo Loco's fresh salsas, like pico de gallo, are a low-calorie, flavorful addition. However, be mindful that all salsas and sauces at the salsa bar can contribute to your overall sodium intake.