Your Chipotle Keto Guide: What to Order and What to Avoid
Staying in ketosis while eating out can be challenging, but Chipotle's assembly-line approach makes it surprisingly easy. The key is to build your meal strategically by selecting a low-carb base and loading up on proteins, healthy fats, and flavorful, keto-approved toppings. This comprehensive guide will walk you through everything you need to know to create a delicious, keto-friendly meal at Chipotle.
How to Build a Keto-Friendly Bowl at Chipotle
Creating a compliant meal starts with your base and moves down the line. Here is a step-by-step breakdown of how to build your perfect keto bowl:
- Start with the base: The foundation of your meal is crucial. The safest and most low-carb options are:
- Salad with Romaine Lettuce: A zero-carb, fresh base.
- Cilantro-Lime Cauliflower Rice: Many locations now offer this flavorful, low-carb alternative to traditional rice.
- Choose your protein: All of Chipotle's meat options are excellent for keto, with minimal carbs. Sofritas, the plant-based option, is the highest in carbs, but the rest are very low.
- Chicken (0g carbs per serving)
- Steak (0g carbs per serving)
- Carnitas (0g carbs per serving)
- Barbacoa (1g carbs per serving)
- Add veggies: Fajita vegetables (bell peppers and onions) are a great addition for flavor and bulk with minimal carbs.
- Select your toppings: This is where you add fat, flavor, and texture without the carbs. You have several great choices:
- Cheese (Monterey Jack): A keto staple (1g carbs).
- Sour Cream: Full-fat sour cream is perfectly keto-friendly and adds creaminess (2g carbs).
- Guacamole: A must-have for healthy fats and flavor (2g net carbs).
Which Salsas are Keto at Chipotle?
Choosing the right salsa is important, as some contain hidden sugars. Always avoid the Roasted Chili-Corn Salsa, which is high in carbs. Here are the safe options:
- Fresh Tomato Salsa (Pico de Gallo): Very low-carb (1g carbs).
- Tomatillo Green-Chili Salsa: A solid, low-carb choice (4g carbs).
- Tomatillo Red-Chili Salsa: A spicy option that is also low-carb (4g carbs).
What to Avoid on Your Keto Trip to Chipotle
To ensure your meal remains keto-compliant, it's essential to skip certain high-carb ingredients entirely. These are the biggest carb culprits on the menu:
- Rice: Both white and brown rice are packed with carbohydrates and should be avoided.
- Beans: Black and pinto beans are high in carbs and not suitable for keto.
- Tortillas and Taco Shells: All flour tortillas and corn shells contain a significant amount of carbs.
- Roasted Chili-Corn Salsa: Its carb count makes it off-limits for a ketogenic diet.
- Chipotle Honey Vinaigrette: This dressing contains honey, making it high in sugar and carbohydrates.
Comparison Table: Keto-Friendly vs. High-Carb Choices
| Item | Keto-Friendly? | Carbs per Serving (approx.) | Reason | What to Choose Instead |
|---|---|---|---|---|
| Romaine Lettuce | Yes | 1g | Low-carb, leafy green base | N/A |
| White/Brown Rice | No | 40g+ | High in starch | Cauliflower rice or more lettuce |
| Chicken/Steak | Yes | 0-1g | Pure protein, no carbs | N/A |
| Beans (Black/Pinto) | No | 15g+ | High in starch | Fajita veggies or extra meat |
| Fajita Veggies | Yes | 5g | Low-carb vegetables | N/A |
| Guacamole | Yes | 2g net | High in healthy fats, low in net carbs | N/A |
| Roasted Chili-Corn Salsa | No | 16g | Contains corn and sugar | Other low-carb salsas |
| Shredded Cheese | Yes | 1g | High in fat, low in carbs | N/A |
| Chipotle Honey Vinaigrette | No | 13g+ | High in sugar and carbs | Use sour cream or salsa instead |
Optional Outbound Link
For more specific nutrition information and to calculate your macros for a custom order, Chipotle offers a helpful nutrition calculator on their website.
Conclusion
Chipotle is an excellent fast-casual dining option for those on a ketogenic diet. By opting for a salad or cauliflower rice bowl and carefully selecting your ingredients, you can easily create a flavorful, filling, and satisfying meal that aligns perfectly with your low-carb goals. Stick to the basics: choose a low-carb base, load up on low-carb proteins, veggies, and fats, and steer clear of the rice, beans, and tortillas. With a little planning, you can enjoy a fresh and tasty meal without compromising your diet.
Key Takeaways
- Customize your base: Start with a salad of romaine lettuce or opt for the newer Cilantro-Lime Cauliflower Rice option. Skip all rice and beans entirely.
- Load up on protein: All meat options—chicken, steak, carnitas, and barbacoa—are very low in carbs. Sofritas, while vegan, has a higher carb count.
- Add healthy fats: Guacamole and full-fat sour cream are excellent, low-carb additions that provide flavor and healthy fats.
- Choose salsas wisely: Stick to the Fresh Tomato, Tomatillo Green-Chili, or Tomatillo Red-Chili salsas. Avoid the corn salsa.
- Avoid high-carb culprits: Stay away from all rice, beans, tortillas, chips, and the honey vinaigrette dressing to keep your meal keto.
- Build a custom bowl: The ability to choose your own ingredients makes building a perfect, keto-friendly bowl simple and delicious.
