Chain restaurants, with their large portions and indulgent, high-calorie offerings, present a unique challenge for those mindful of their nutrition. However, with some knowledge and a few key adjustments, you can still enjoy a meal out while sticking to your health goals. Chili's menu offers several diamonds in the rough, especially within their "Guiltless Grill" section, that make a nutritious and satisfying meal achievable.
The Top Guiltless Grill Selections
Chili's has made a conscious effort to include a selection of lower-calorie options, and these are often the best starting point for a healthy meal. Two top contenders stand out for their excellent protein-to-calorie ratio and inclusion of vegetables.
6-oz. Classic Sirloin with Grilled Avocado
This entree is consistently cited as one of the healthiest on the menu, and for good reason. The 6-ounce sirloin is a lean, protein-packed choice, while the grilled avocado provides heart-healthy monounsaturated fats. It comes with a side of roasted asparagus, a low-calorie, fiber-rich vegetable.
- Key Health Benefits: Excellent source of lean protein, healthy fats from avocado, and fiber and nutrients from asparagus.
- Customization: You can further optimize this meal by requesting the steak with no added butter or sauces, or getting them on the side.
Ancho Salmon
Fish is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart health. The Ancho Salmon is a well-seasoned, seared Atlantic salmon fillet served with Mexican rice and steamed broccoli.
- Key Health Benefits: High in protein and heart-healthy omega-3s. The broccoli provides essential vitamins and fiber.
- Customization: To significantly reduce the carbohydrate and sodium content, request double the steamed broccoli instead of the Mexican rice. Be aware that the salmon itself is high in sodium, so it's wise to balance your intake for the rest of the day.
Smart Entree Choices Beyond the Grill
Even outside the dedicated “Guiltless Grill” section, you can find solid options by understanding where hidden calories and sodium lie.
Fajitas
Fajitas can be surprisingly healthy if you build them right. The Shrimp Fajitas are a good choice due to the lean protein from the seared shrimp.
- Key Health Benefits: The dish is rich in protein and packed with vegetables like bell peppers and onions.
- Customization: To make this entree exceptionally healthy, skip the high-calorie flour tortillas and rice. Instead, ask for extra fajita vegetables and double the black beans, which add fiber and protein. Ask for salsa and pico de gallo instead of sour cream and cheese.
Salads
Not all salads are created equal, and some can be nutritional disasters due to fried toppings and creamy dressings. However, a properly ordered salad can be a great choice.
- Grilled Chicken Salad: This offers lean protein and is a respectable option. Ask for dressing on the side and use it sparingly to control calories.
- Caribbean Salad with Seared Shrimp: With 620 calories, it's a flavorful option that provides seafood, but watch the included dressings and fatty toppings.
- House Salad with Added Protein: Order a simple house salad with grilled chicken or shrimp on top. The base of greens provides nutrients and fiber.
Soups
A cup of soup can be a lighter starter or paired with a salad for a balanced meal.
- Southwest Chicken Soup: This option is a more moderate choice than some of the heavier, cream-based soups. A cup has significantly fewer calories than a bowl, making it a safe choice.
Healthy vs. Unhealthy Chili's Meals: A Comparison Table
Making the right choice starts with knowing what to look for. Below is a comparison of healthier and less healthy items in similar categories based on menu data.
| Item | Calories | Fat (g) | Protein (g) | Health Notes |
|---|---|---|---|---|
| Healthy: 6-oz Sirloin w/ Avocado & Asparagus | ~340 | ~16 | ~38 | Lean protein, healthy fats, fiber-rich side. |
| Unhealthy: Bacon Rancher Burger | ~1780 | ~128 | ~104 | Extremely high in calories, saturated fat, and sodium. |
| Healthy: Shrimp Fajitas (no tortillas/sauce) | ~320 | ~16 | ~21 | Low-cal protein, customizable with veggies. High in sodium. |
| Unhealthy: Quesadilla Explosion Salad | ~1400 | ~95 | ~58 | High in fat, calories, and sodium due to fried chicken, cheese, and dressing. |
| Healthy: Cup of Southwest Chicken Soup | ~120 | ~5 | ~5 | Lighter, lower-calorie, and flavorful option. |
| Unhealthy: Bowl of Original Chili | ~760 | ~47 | ~39 | Much higher calories, fat, and sodium than the soup option. |
Customization is Key: How to Order Healthier
Taking control of your order is the most powerful tool for healthy dining. Here are some actionable tips:
- Request dressings and sauces on the side. This allows you to control the amount you consume, saving significant calories and fat.
- Swap sides intentionally. Replace fries, mac and cheese, or loaded potatoes with healthier options like steamed broccoli, black beans, or roasted asparagus.
- Hold the cheese and bacon. These toppings add a lot of saturated fat and sodium. Ask for your dish without them.
- Choose grilled or seared over fried. Always opt for the healthier preparation method. Look for phrases like "grilled," "roasted," or "seared" on the menu.
- Plan for leftovers. Restaurant portions are often oversized. Ask for a to-go box at the start of your meal and pack away half to eat later. This helps manage calorie intake and saves you money.
Conclusion: Mindful Choices for a Healthier Meal
While some menu items at Chili's are calorie bombs, knowing how to navigate the menu effectively allows for a guilt-free and nutritious experience. The 6-ounce Classic Sirloin with Grilled Avocado stands out as a top-tier choice for its balance of lean protein, healthy fats, and vegetable sides. Other excellent options, like the Ancho Salmon and Shrimp Fajitas, can be made even healthier with simple customizations. The key is to avoid fried foods, fatty sauces, and excessive cheese, and to strategically choose leaner proteins and vegetable-based sides. Dining out doesn't have to sabotage your diet; it just requires a little bit of planning and awareness. For more tips on dining out healthily, visit the Center for Science in the Public Interest.
