Is Chicken al Pastor Healthy? The Complete Nutritional Guide

December 22, 2025 •

4 min read

While traditional al pastor is made with pork, the chicken variation has become a popular alternative, with one serving of homemade chicken al pastor often containing over 30 grams of protein. So, is chicken al pastor healthy? The answer depends heavily on the preparation method and serving style, but it generally offers a high-protein, lower-fat option compared to the original pork version.

Quick Summary

This guide provides a comprehensive breakdown of the nutritional profile of chicken al pastor, comparing it to the traditional pork recipe. It covers the key factors influencing its healthiness, such as sodium levels and cooking methods, and offers practical tips for creating a more nutritious version at home or ordering wisely at restaurants.

Key Points

Healthier Protein Choice: Substituting chicken for traditional pork shoulder in al pastor significantly lowers the dish's overall fat and calorie count.
Sodium is the Main Issue: Restaurant versions often contain extremely high levels of sodium, which can be mitigated by preparing the dish at home.
Homemade is Healthiest: Making chicken al pastor from scratch allows complete control over ingredients, from the type of chicken to the amount of salt and oil used.
Preparation Matters: Grilling, baking, or air-frying is healthier than pan-frying, as these methods reduce the need for added fats.
Toppings Control Healthiness: A lean protein meal can become unhealthy with excessive high-fat toppings like sour cream and cheese. Opt for fresh salsa, cilantro, and onion instead.
Excellent Protein Source: A typical serving of homemade chicken al pastor provides a high dose of lean protein, essential for muscle health and satiety.

What is Chicken al Pastor?

Al pastor is a classic Mexican dish with roots in Middle Eastern shawarma, traditionally featuring thinly sliced, marinated pork shoulder stacked and roasted on a vertical spit called a trompo. However, chicken al pastor is a modern, widely adopted variation that substitutes the pork with chicken, often marinated in the same vibrant blend of chilies, achiote, pineapple juice, and spices. This swap has made it a favorite for those seeking a lower-fat, high-protein alternative to red meat, but its overall health profile is more nuanced.

Chicken vs. Pork al Pastor: A Nutritional Comparison

At its core, the main difference between chicken and pork al pastor is the meat itself. Chicken is generally considered a leaner protein source than pork shoulder, which is traditionally used for al pastor. However, as the table below shows, the nutritional impact depends heavily on the preparation method and the specific cuts of meat used.

Nutritional Value: A Comparison


Feature	Homemade Lean Chicken al Pastor	Traditional Pork al Pastor	Restaurant Chicken al Pastor (e.g., Chipotle)
Protein	High (often >30g per serving)	High (can vary with fat content)	Moderate to High (varies by source)
Fat	Low, especially with chicken breast	Moderate to High (pork shoulder is fatty)	Moderate (often from fatty cuts or added oils)
Sodium	Low (easily controlled with homemade recipes)	Moderate to High (can be salty)	High (often the highest on restaurant menus)
Calories	Low to Moderate	Moderate to High	Moderate to High (can be 200-350+ kcal)

Key Health Factors to Consider

Beyond the base meat, several factors determine just how healthy your chicken al pastor meal is. Paying attention to these details can make a significant difference.

Sodium Content: Many restaurant versions of chicken al pastor, such as the popular one from Chipotle, are notoriously high in sodium. While this enhances flavor, it can contribute significantly to your daily sodium intake. For comparison, Chipotle’s Chicken al Pastor contains more than a third of the recommended daily sodium limit per serving. Making it at home allows you to control the salt content precisely.
Cooking Method: Traditional al pastor is roasted on a vertical spit, which allows excess fat to drip away, resulting in a leaner final product. However, many home and restaurant versions are pan-fried or baked, which can add extra oil and increase the overall fat and calorie count. Grilling or baking on a wire rack can replicate the healthier cooking method of the traditional trompo.
Meat Cut: The cut of chicken used plays a major role. Chicken breast is naturally leaner and lower in fat and calories, making it the healthier choice for al pastor. Chicken thighs, while juicier and more flavorful, contain more fat. When cooking at home, you have the freedom to choose.
Serving Style and Toppings: A taco filled with chicken al pastor, a few veggies, and a squeeze of lime is far healthier than a burrito bowl loaded with rice, cheese, and sour cream. The healthiness of your meal is often determined by what you add to it, not just the meat itself. Opting for fresh toppings like cilantro, onion, and salsa adds nutritional value without piling on calories.

Making Healthy Chicken al Pastor at Home

Cooking your own chicken al pastor is the best way to control all health variables. Here’s a simple guide:

Start with the right cut. Opt for boneless, skinless chicken breast for the leanest option.
Blend your own marinade. Combine dried guajillo and ancho chiles (seeds removed) with pineapple juice, garlic, onion, and a touch of achiote paste. This avoids the excess salt and sugar found in pre-made marinades.
Use healthy fats. While some recipes call for oil in the marinade, you can minimize or eliminate it. Opt for a quick spray of cooking oil when you pan-fry or grill.
Try different cooking methods. Instead of pan-frying, consider these healthier alternatives:
- Bake it: Cook the marinated chicken in the oven at a high temperature for a hands-off approach.
- Grill it: This adds a smoky flavor and allows fat to drip away.
- Air-fry it: Achieve a crispy texture with minimal oil.
Build a balanced meal. Serve your chicken over a salad with grilled pineapple, in lettuce wraps, or as a burrito bowl with cilantro-lime rice and black beans.

Conclusion

Ultimately, is chicken al pastor healthy? Yes, it can be, especially when prepared at home with a focus on lean ingredients and healthy cooking methods. By using chicken breast, controlling the amount of sodium, and being mindful of your toppings, you can enjoy this flavorful dish as part of a nutritious diet. When ordering from a restaurant, be aware of the high sodium content and excess fats that can be hidden in sauces and toppings, and consider customizing your order to keep it healthy. The key is mindful preparation and portion control to balance flavor and nutrition. You can enjoy the delicious, smoky, and tangy flavors of al pastor without compromising your health goals.

Frequently Asked Questions

Yes, the marinated chicken al pastor itself is very low-carb, consisting mainly of protein and fat. The carb count depends on the cut of chicken and cooking method. The overall carb content of your meal will depend on what you serve it with, such as tortillas, rice, or a salad.

Calories in chicken al pastor vary widely depending on the recipe and preparation. A standard homemade portion can be under 250 calories, while a fast-food version, like a Chipotle bowl, can easily exceed 800 calories when factoring in additional toppings.

Since chicken al pastor primarily consists of protein and a low-carb marinade, it can be a great option for a keto diet. For a keto-friendly meal, serve the chicken in a bowl or lettuce wraps, avoiding high-carb additions like tortillas and rice.

Yes, preparing chicken al pastor at home is the best way to manage sodium intake. By creating your own marinade from fresh ingredients and controlling the salt, you can create a delicious meal without the excessive sodium found in many restaurant versions.

Chicken al pastor is generally considered healthier because it uses leaner white meat, which results in a dish with less fat and fewer calories than traditional al pastor made with fatty pork shoulder. However, the healthiness of both depends on the preparation.

The best healthy toppings include fresh cilantro, diced white onion, fresh pineapple chunks, and a squeeze of lime juice. These options add flavor and texture without contributing high amounts of fat or calories.

To reduce fat, use lean, skinless chicken breast instead of thighs. Marinate with less oil or omit it entirely, and use a cooking method like grilling, baking, or air-frying that doesn't require extra oil.