How to order low calories from Chipotle and eat healthy

October 22, 2025 •

4 min read

Over 80% of fast-food customers say they wish restaurants offered more healthy options, and Chipotle makes that goal achievable with its customizable menu. Learning how to order low calories from Chipotle is all about making smart swaps and mastering portion control to create a nutritious meal that doesn't sacrifice flavor.

Quick Summary

This guide provides a comprehensive breakdown of low-calorie choices at Chipotle, from choosing your base and lean protein to selecting high-impact, low-calorie toppings. It offers practical hacks to reduce calories and maximize nutrition in every bowl, salad, and taco order.

Key Points

Start with the Right Base: Choose a salad with Supergreens or lettuce for the lowest calorie option, or opt for cauliflower rice for a low-carb alternative.
Prioritize Lean Protein: Select grilled chicken or steak, as they are among the lowest-calorie protein options available.
Load Up on Veggies: Maximize your meal's volume and nutrient content by adding fajita vegetables and extra lettuce for minimal calories.
Choose Flavorful Salsas: Opt for fresh tomato, tomatillo-green chili, or tomatillo-red chili salsas to add flavor without excess calories from creamy dressings.
Skip Calorie-Dense Toppings: Avoid high-calorie additions like shredded cheese, queso, and sour cream, which can significantly increase your meal's total calories.
Control Your Portions: Ask for "light" servings of rice, beans, or even guacamole to manage your calorie intake effectively.
Avoid the Tortilla: Swapping a burrito for a bowl or salad can save you over 300 calories instantly from the large flour tortilla.
Use the Nutrition Calculator: Build and track your meal's exact nutritional information using the official Chipotle website's tool before you order.

Building Your Low-Calorie Chipotle Order

Chipotle's build-your-own-meal format gives you full control over your plate, making it an excellent option for a low-calorie diet. The key is understanding which ingredients are nutrient-dense powerhouses and which are high-calorie culprits. By focusing on a foundation of greens, lean proteins, and flavorful salsas, you can craft a filling and satisfying meal without the calorie overload.

Step 1: Choose Your Foundation Wisely

Your base sets the stage for your entire meal. Choosing the right one can save you hundreds of calories instantly.

Salad Bowl (Best Option): Start with romaine lettuce or the Supergreens salad mix. This provides a bed of nutrient-dense greens for a minimal 5-15 calories.
Cauliflower Rice (Low-Carb): If you're following a low-carb diet like keto, the cilantro-lime cauliflower rice is a great, low-calorie option.
Regular Rice (With Caution): If you prefer rice, opt for brown rice for its higher fiber content and request a "light" portion to cut back on calories. A regular serving of either white or brown rice can add over 200 calories.

Step 2: Pick Your Protein

Protein is crucial for satiety, helping you feel fuller for longer. Stick to the leaner meat options to keep calories in check.

Chicken (180 calories): The standard grilled chicken is a reliable, lean, and high-protein choice.
Steak (150 calories): Surprisingly, the steak is one of the lowest-calorie protein options and is also packed with protein.
Sofritas (150 calories): This plant-based braised tofu option is a flavorful, low-calorie choice for vegetarians and vegans.
Carnitas (210 calories): While delicious, the pork carnitas are slightly higher in calories and fat than the chicken or steak.
Veggies (190 calories with guac): For a completely vegetarian or vegan option, the veggie bowl is a great choice and automatically includes guacamole.

Step 3: Load Up on Low-Calorie Fillings

This is where you can add flavor, fiber, and volume without piling on calories. Don't be afraid to ask for extra!

Fajita Vegetables: The sautéed bell peppers and onions add great flavor and texture for only 20 calories. Ask for double or triple the portion at no extra cost.
Beans: Both black and pinto beans are excellent sources of fiber and plant-based protein, and they are only 130 calories per serving.
Salsas: Fresh salsas add a huge flavor punch with minimal calories.
- Fresh Tomato Salsa (Pico): Just 25 calories for a 4 oz serving.
- Tomatillo-Green Chili Salsa: A spicy, zesty option for only 15 calories.
- Tomatillo-Red Chili Salsa: A smoky kick for 30 calories.
- Roasted Chili-Corn Salsa: The highest-calorie salsa, at 80 calories.

Step 4: Minimize High-Calorie Toppings and Dressings

This is where most of your calorie savings will happen. These creamy, cheesy additions can quickly turn a healthy bowl into a calorie bomb.


Ingredient	Standard Calories per Serving	Low-Calorie Swap	Calories Saved
Flour Tortilla	320	Bowl or Salad	320+
Chipotle Honey Vinaigrette	220	Salsa or Extra Lime Juice	220
Guacamole	230	Ask for light guac or skip	~115+
Sour Cream	110	Skip entirely	110
Shredded Cheese	110	Skip entirely	110
Queso Blanco	120	Skip entirely	120
Tortilla Chips	540 (regular size)	Skip or Share	540

Putting it all together: Low-Calorie Meal Examples

Here are some examples of delicious and filling low-calorie orders you can make at Chipotle.

Classic Chicken Salad

Base: Supergreens lettuce blend
Protein: Grilled Chicken
Toppings: Fajita Veggies, Fresh Tomato Salsa, Tomatillo-Green Chili Salsa
Approx. Calories: Under 400

Hearty Steak Bowl (Light Rice)

Base: Light Brown Rice
Protein: Steak
Toppings: Black Beans, Fajita Veggies, Romaine Lettuce, Fresh Tomato Salsa
Approx. Calories: Under 500

Vegan Sofritas Bowl

Base: Cauliflower Rice
Protein: Sofritas
Toppings: Black Beans, Fajita Veggies, Fresh Tomato Salsa, Guacamole
Approx. Calories: Under 500

Expert Ordering Hacks

Request Lighter Portions: Don’t be afraid to ask for "light rice," "light beans," or "light cheese." This gives you better portion control without having to skip your favorites entirely.
Order on the Side: Ask for high-calorie items like guacamole, sour cream, or vinaigrette on the side. This allows you to control exactly how much you add to your meal.
Use the Nutrition Calculator: Chipotle’s official website has a nutrition calculator that allows you to build your meal online and see the exact calorie and macro breakdown before you order.
Go with a Kid's Meal: Sometimes, a smaller portion is all you need. A kid's meal offers a controlled portion size and includes a drink.
Hydrate Wisely: Skip the sugary sodas and opt for water or unsweetened iced tea. A large soda can contain as many calories as a side of chips.

Conclusion

Ordering a healthy, low-calorie meal from Chipotle is surprisingly simple when you know the right strategies. By starting with a salad or light rice base, choosing lean proteins like chicken, steak, or sofritas, and loading up on fresh vegetables and salsas, you can create a delicious and satisfying meal. The most impactful swaps are skipping the high-calorie tortillas, cheeses, and sour cream. With Chipotle's transparent nutrition information and flexible menu, you have all the tools you need to eat well and stay on track with your health goals, even when enjoying fast food.

Frequently Asked Questions

The Supergreens lettuce blend is the best and lowest-calorie base at Chipotle, with only 15 calories. This provides a great foundation for a filling and nutritious salad bowl.

Grilled steak and sofritas (plant-based braised tofu) are the lowest-calorie protein options, each containing 150 calories per serving. The grilled chicken is a close second at 180 calories per serving.

To significantly cut calories, avoid creamy, high-fat toppings like sour cream, cheese, and queso. Instead, load up on low-calorie, fresh salsas and extra fajita vegetables.

Yes, you can have guacamole in moderation. A standard serving is 230 calories, but you can ask for a light portion or a side of guacamole to control your intake.

For a keto-friendly, low-calorie meal, order a salad bowl with a base of lettuce or cauliflower rice, your choice of steak or chicken, and toppings like fajita veggies, cheese, and guacamole.

Chipotle's vinaigrette is high in calories, with a two-ounce serving adding 220 calories. A much lower-calorie alternative is to use salsa and a squeeze of fresh lime juice for flavor.

Yes, Chipotle provides a nutrition calculator on its official website, allowing you to build your meal and see the exact calorie and nutritional information in real-time.