Your Guide to Eating Keto at Qdoba
Eating on the go can be a challenge for those following a ketogenic diet, which requires a strict limitation of carbohydrate intake. Fortunately, Qdoba has become a reliable option for low-carb diners by offering a dedicated menu item specifically for the keto lifestyle, in addition to its highly customizable build-your-own bowls and salads. By understanding which ingredients to choose and which to avoid, you can easily enjoy a satisfying and flavorful keto meal.
The Keto Bowl: A Convenient Option
For those who prefer a grab-and-go solution, Qdoba's official Keto Bowl is the simplest choice. This pre-designed bowl is built to be low-carb and high-flavor, providing a safe and easy meal without the need for extensive customization. The exact ingredients can vary, but a typical Keto Bowl includes a base of crisp romaine lettuce, a keto-friendly protein like grilled chicken or steak, shredded cheese, pico de gallo, salsa verde, and creamy, hand-smashed guacamole. The availability of different protein options, such as brisket birria, makes it easy to switch things up.
Building a Custom Keto Bowl or Salad
The real power of eating keto at Qdoba lies in its customization. By opting for a bowl or salad instead of a burrito or quesadilla, you gain complete control over your ingredients. Here is a step-by-step guide to building your perfect custom keto entree:
- Choose Your Base: Start with a bed of crisp romaine lettuce. Alternatively, for a heartier base, you can now swap out the rice for Qdoba's innovative Mexican Cauliflower Mash, which is a flavorful, oven-roasted, low-carb alternative.
- Select Your Protein: All of Qdoba’s grilled meats are excellent, low-carb choices. Good options include Grilled Adobo Chicken, Grilled Steak, Pulled Pork, and Brisket Birria. Ground Beef is also available, though it has slightly more carbs per serving than some other options.
- Add Your Toppings: This is where you can load up on flavor and healthy fats. Safe options include shredded cheese, sour cream, and guacamole. All salsas, including Pico de Gallo, Salsa Verde, Roasted Tomato Salsa, and Fiery Habanero, are low in net carbs and add a flavor punch. Fajita veggies are also an excellent addition for a minimal carb increase.
- Finish with Sauces: For added flavor and fat, feel free to add Queso Diablo or Three Cheese Queso, both of which are keto-friendly in moderate amounts.
Ingredients to Avoid on the Keto Diet
To ensure your meal remains in line with a keto eating plan, you must avoid the high-carbohydrate ingredients commonly found at Qdoba:
- Tortillas: All flour and corn tortillas should be avoided.
- Rice: Both Cilantro Lime Rice and seasoned Brown Rice are high in carbs.
- Beans: Black beans and pinto beans are starchy and not keto-friendly.
- Chips: Tortilla chips are high in carbs and should be skipped.
- Sweetened Beverages: Stick to water or unsweetened iced tea.
Comparison Table: Keto-Friendly vs. Non-Keto Ingredients
| Ingredient Category | Keto-Friendly Options | High-Carb Options to Avoid |
|---|---|---|
| Base | Romaine Lettuce, Mexican Cauliflower Mash | Cilantro Lime Rice, Brown Rice |
| Proteins | Grilled Adobo Chicken, Grilled Steak, Pulled Pork, Ground Beef, Brisket Birria | Impossible Protein (higher carb) |
| Toppings | Shredded Cheese, Sour Cream, Guacamole, Fajita Veggies, Pico de Gallo, Salsas | Beans, Tortilla Strips |
| Sauces | Three Cheese Queso, Queso Diablo, Salsa Verde, Fiery Habanero | N/A |
| Shell | Bowl or Salad Only | Burrito, Quesadilla, Taco Shells |
Nutritional Considerations and Customization
While Qdoba provides general nutritional information, the exact macronutrients can vary depending on portion sizes. To stay within your personal carb limits, especially for those in strict ketosis, it is wise to be mindful of your serving sizes. For instance, while salsas and fajita veggies are low-carb, their carbs can add up if consumed in large quantities. Always use the official Qdoba nutrition calculator for the most precise information.
Conclusion
For those on a ketogenic diet, Qdoba is not just an option but a great one, offering both a pre-built Keto Bowl and the flexibility to create a customized, low-carb meal. By choosing the right ingredients—focusing on proteins, healthy fats, and fresh veggies while avoiding rice, beans, and tortillas—you can enjoy a flavorful Mexican-inspired meal without compromising your dietary goals. The recent addition of Mexican Cauliflower Mash further enhances the versatility, making Qdoba a top choice for keto dieters looking for convenience and deliciousness.
