Nutrition Diet: What is the healthiest thing to order at Chipotle?

According to nutritionists, skipping the large flour tortilla can save you over 300 calories, instantly making your meal a healthier option. For those wondering what is the healthiest thing to order at Chipotle, the answer lies in making intentional, ingredient-by-ingredient choices that prioritize fresh, nutrient-dense foods.

Quick Summary

This guide breaks down how to build a nutrient-dense and satisfying Chipotle meal by selecting a smart base, lean proteins, and flavor-rich vegetables while limiting high-calorie extras.

Key Points

• Choose a bowl or salad base: The large flour tortilla in a burrito adds over 300 extra calories and significant carbs, making a bowl or salad the immediate healthier choice.

• Prioritize lean proteins: Opt for grilled chicken, steak, or sofritas for a filling, high-protein meal while minimizing fat content compared to other meat options.

• Load up on veggies: Pile on fiber-rich ingredients like fajita vegetables, lettuce, and fresh tomato salsa, which add flavor and volume with very few calories.

• Limit high-calorie toppings: Be mindful of cheese, sour cream, and queso, which add calories and saturated fat quickly; consider asking for a light portion or skipping them.

• Opt for brown rice or skip grains: Brown rice offers more fiber than white rice, but for a low-carb option, skip the rice and beans entirely and double up on vegetables.

Your Guide to a Healthy Chipotle Order

Eating healthy at a fast-casual restaurant like Chipotle is entirely possible and depends largely on the choices you make during the ordering process. Rather than accepting a pre-made meal, you are in complete control of building a bowl or salad that aligns with your nutritional goals, whether that's reducing calories, increasing protein, or adding more fiber. The key is to select a solid, low-calorie base and fill it with lean proteins and a wide variety of vegetables, while being mindful of how certain add-ons can quickly increase the total calorie and fat content.

The Foundational Choice: Bowl or Salad

The single most impactful decision for a healthy Chipotle order is choosing a burrito bowl or salad over a burrito. The standard large flour tortilla alone adds an extra 320 calories and 50 grams of carbohydrates, which can quickly turn a balanced meal into a high-calorie indulgence. By opting for a bowl or salad, you create a canvas for a more nutrient-dense meal.

• Salad: Starting with the Supergreens lettuce blend adds very few calories while significantly boosting the vitamin, mineral, and fiber content. This is an excellent low-carb option.
• Bowl: For those who want more bulk, a bowl allows you to select your base. Brown rice is generally considered a better choice than white rice due to its higher fiber content, which helps with satiety. For an even lower-carb option, consider skipping rice and beans altogether and doubling up on veggies.

Picking Your Power-Packed Protein

Chipotle offers several protein options, but not all are created equal in terms of fat and calorie count. Opting for a leaner protein is a smart move for calorie management and boosting satiety.

Protein Option	Calories (per serving)	Fat (g)	Protein (g)	Key Notes
Steak	150	6	21	A lean choice with good protein.
Sofritas	150	9	8	A plant-based, tofu-based option.
Chicken	180	7	32	Highest in protein for muscle support.
Barbacoa	170	7	24	Flavorful, but slightly higher in sodium.
Carnitas	210	11	24	Higher in fat and calories than other options.

For a well-balanced meal, consider grilled chicken or steak. The chicken provides an impressive 32 grams of protein per serving, making it an excellent choice for a filling meal. Plant-based eaters can select sofritas or simply double up on the beans for a significant protein and fiber boost.

Strategic Topping Selection

This is where many well-intentioned healthy orders go awry. Many of Chipotle's popular creamy or cheesy toppings are high in saturated fat and calories. By making strategic choices, you can maximize flavor without compromising your health goals.

Best Topping Choices

• Fajita Veggies: Sautéed bell peppers and onions add fiber, vitamins, and minerals for a mere 20 calories. Double up on these to add bulk and flavor.
• Salsas: The fresh tomato salsa (pico de gallo) and Tomatillo Green Chili salsa are very low in calories, adding robust flavor with minimal impact on your macros.
• Black or Pinto Beans: With 130 calories and 8 grams of protein per serving, beans add a nutritious combination of protein and fiber.
• Guacamole: While higher in calories (230 calories per serving), guacamole provides heart-healthy monounsaturated fats and fiber. A light portion is a great option if you can't go without.

Toppings to Limit or Avoid

• Cheese and Sour Cream: Both are high in saturated fat and calories, adding over 200 calories combined per standard serving. Ask for a light portion or skip them entirely.
• Queso Blanco: This creamy topping can add 120 calories and significant sodium per serving.
• Chipotle-Honey Vinaigrette: A side of this dressing can add over 200 calories on its own. It’s best to skip it or use a minimal amount.

Creating Sample Healthy Orders

Here are a few examples of well-balanced, nutrient-dense meals you can build:

1. High-Protein, Low-Carb Salad: Supergreens base, grilled chicken, fajita veggies, fresh tomato salsa, and tomatillo green chili salsa. Add a small scoop of guacamole for healthy fats.
2. Classic Healthy Bowl: Brown rice base (or light portion), black beans, steak, double fajita veggies, and fresh tomato salsa. This is a balanced mix of carbs, fiber, and protein.
3. Plant-Based Power Bowl: Supergreens base, sofritas, pinto beans, double fajita veggies, and roasted chili-corn salsa. Guacamole can add a source of healthy fats.

Conclusion

Ultimately, the healthiest thing to order at Chipotle is a customized meal tailored to your specific dietary needs. By focusing on a bowl or salad as your base, selecting lean proteins like chicken or steak, and loading up on fiber-rich vegetables and low-calorie salsas, you can enjoy a delicious and nutritious fast-casual meal. Remember to be mindful of high-calorie add-ons like creamy sauces and cheese. With a little intentionality, your next Chipotle trip can be a healthy and satisfying one.

Authoritative Link

Comparison of Healthy Meal Components

Component	Healthy Choice	Less Healthy Choice	Nutritional Advantage of Healthy Choice
Base	Salad (Supergreens)	Burrito (Flour Tortilla)	Significantly fewer calories and carbs; more vitamins and minerals.
Protein	Chicken or Steak	Carnitas or Smoked Brisket	Higher protein-to-fat ratio; lower saturated fat.
Grains	Brown Rice or Skip Rice	White Rice	Higher fiber content for sustained energy and fullness.
Salsas	Fresh Tomato or Green Chili	Roasted Chili-Corn Salsa	Lower calorie count; less natural sugar.
Creamy Top	Light Guacamole	Sour Cream / Queso / Full Guac	Monounsaturated fats from avocado are heart-healthy; portion control reduces calories.

Quick Tips for a Healthier Meal

• Opt for a bowl or salad instead of a burrito or tacos to save hundreds of calories.
• Load up on free, low-calorie fajita veggies and romaine lettuce for fiber and nutrients.
• Choose a lean protein like chicken or steak, which offer excellent protein-to-calorie ratios.
• Ask for a light portion of rice or skip it entirely to reduce carbohydrates and calories.
• Select a lower-calorie salsa, such as the Fresh Tomato or Green Chili variety, instead of creamy or high-sugar dressings.
• Get guacamole on the side to control your portion and limit high-fat, high-calorie additions.

Frequently Asked Questions

Is a Chipotle bowl healthier than a burrito?

Yes, a bowl is typically a healthier choice because it eliminates the large flour tortilla, which adds over 300 calories and 50 grams of carbohydrates to your meal.

Which protein option is the leanest at Chipotle?

Steak is one of the leanest protein options at 150 calories and 6g of fat per serving, followed closely by Sofritas (150 calories) and Chicken (180 calories).

What toppings should I avoid to make my order healthier?

To make your order healthier, it is best to limit or avoid high-calorie toppings like cheese, sour cream, queso, and the Chipotle-Honey Vinaigrette.

Is adding guacamole a bad idea for a healthy meal?

Not necessarily. While guacamole is high in calories (230 per serving), it also provides heart-healthy fats and fiber. The key is to be mindful of your portion size or ask for it on the side to control how much you eat.

Are Chipotle's Lifestyle Bowls a good option?

Yes, Chipotle offers pre-designed Lifestyle Bowls, such as keto or paleo-friendly options, which are created to meet specific dietary needs and can be a convenient healthy choice.

How can I reduce the sodium in my Chipotle order?

To reduce sodium, focus on fresh, less processed ingredients and be aware of toppings like cheese, queso, and some salsas. Loading up on fresh veggies and choosing salsas like the Tomatillo Green-Chili variety can help.

Is brown rice or white rice better for a healthy Chipotle bowl?

Brown rice is generally better due to its higher fiber content, which helps you feel fuller longer and aids in digestion. However, for a low-carb approach, skipping rice altogether is the best option.