Nutrition Diet: What's the healthiest thing to eat at Chili's?

October 31, 2025 •

3 min read

While many chain restaurant meals can be high in calories, fat, and sodium, it is possible to make smart, nutritious choices. This guide will show you what's the healthiest thing to eat at Chili's by navigating the menu for better-for-you options, from lean proteins to veggie-packed sides.

Quick Summary

This guide breaks down the most nutritious options on Chili's menu, including lean grilled proteins, fresh salads, and vegetable sides. It offers specific menu recommendations and practical tips for customizing your order to reduce calories, fat, and sodium for a balanced meal.

Key Points

Ancho Salmon: The seared salmon entrée is one of the most nutritious choices, offering lean protein and omega-3 fatty acids with a side of vegetables.
Guiltless Sirloin: This lean steak provides a balanced, high-protein meal, especially with its roasted asparagus side.
Smart Salad Ordering: The Santa Fe Grilled Chicken Salad can be a healthy option if you request the dressing on the side and omit the fried tortilla strips.
Go for Grilled: When ordering chicken, always choose grilled options over fried crispers, which are significantly higher in calories and fat.
Modify Your Sides: Replace high-calorie sides like fries and loaded potatoes with steamed broccoli, roasted asparagus, or black beans.
Request Dressings on the Side: Controlling the amount of creamy dressing or sauce is an easy way to cut excess calories and fat.

Making Smart Choices at Chili's

Dining out can often feel like a dietary challenge, especially at restaurants known for large portions and indulgent comfort food. Chili's, with its extensive menu of Southwestern-inspired fare and classic American dishes, is no exception. However, a closer look reveals that it is very possible to enjoy a delicious and satisfying meal without derailing your nutrition goals. The key is to know where to look and what to modify.

The "Guiltless Grill" and other smart entrées

Chili's offers a special "Guiltless Grill" menu designed for health-conscious diners, which is an excellent starting point. Beyond this designated section, several other menu items can be customized to create a well-balanced plate.

Ancho Salmon: This seared, chile-rubbed Atlantic salmon is a nutrient powerhouse, rich in heart-healthy omega-3 fatty acids. It's served with Mexican rice and steamed broccoli, providing a great balance of protein, fiber, and complex carbohydrates. To make it even healthier, you can request extra broccoli instead of the rice.
6 oz. Classic Sirloin with Grilled Avocado: A flavorful and lean steak option, this meal features a 6-ounce sirloin topped with grilled avocado and pico de gallo, served with roasted asparagus. This dish is packed with protein and healthy fats and is significantly lower in calories than larger steak cuts or those served with rich sauces.
Margarita Grilled Chicken: A simple yet flavorful choice, this features grilled chicken breast with pico de gallo and tortilla strips, typically served with rice and black beans. You can easily request to omit the tortilla strips and substitute the rice for extra black beans or steamed broccoli to boost the fiber content and reduce calories.

Creating a healthier plate with smart sides

Often, the sides are where hidden calories and sodium accumulate. Skipping carb-heavy options like fries and opting for vegetables or legumes is a simple yet impactful strategy.

Here are some of the best side choices at Chili's:

Roasted Asparagus: A standard side for the Guiltless Sirloin, this is one of the lowest-calorie options and is rich in fiber.
Steamed Broccoli: Served plain, this is a nutrient-dense and low-calorie side that can be added to many entrées.
Black Beans: A great source of plant-based protein and fiber, making your meal more filling.
Side House Salad: Order with dressing on the side and skip the croutons to minimize calories and sodium while adding valuable greens.

Customization is key

Beyond selecting healthier items, how you customize your order makes a significant difference. Being proactive with your server can help you control the overall nutritional profile of your meal.

Sauces and Dressings on the Side: Creamy dressings and sugary sauces can add hundreds of calories and grams of sugar. Always ask for these on the side and use them sparingly.
Go Grilled, Not Fried: For items like chicken, always choose grilled options over fried crispers or breaded tenders.
Skip the Cheese: Most items have a default sprinkle of cheese. Asking to hold the cheese can save fat and calories.
Portion Control: Chili's portions are often large. A simple trick is to ask for a to-go box at the start of your meal and pack up half of your entrée before you begin eating.

Healthiest vs. Unhealthiest Chili's Dishes: A Comparison

To illustrate the impact of your choices, here is a comparison of some popular menu items based on standard nutritional data.


Item	Calories	Fat (g)	Sodium (mg)	Notes
Ancho Salmon (with rice & broccoli)	~620	~31	~1790	High in protein, omega-3s
6 oz. Guiltless Sirloin (with asparagus)	~360	~18	~1010	Lean protein, low calorie
Shrimp Fajitas (modified)	<1000	Variable	High	Customizable; omit cheese, sour cream, tortillas
Santa Fe Salad (modified)	<550	Variable	Lower	Hold tortilla strips, dressing on side
Honey-Chipotle Crispers & Waffles	~2590	~126	~5180	One of the highest-calorie options
Quesadilla Explosion Salad	~1400	~95	~2590	High in fat, sodium, calories despite being a salad
Full Rack Baby Back Ribs	~1480	~106	High	Very high in fat and calories (no sides)

Conclusion

For anyone wondering what's the healthiest thing to eat at Chili's, the answer lies in a combination of smart menu selection and mindful customization. Options like the Ancho Salmon and Guiltless Sirloin offer excellent nutritional profiles, while modified salads and fajitas provide flavorful alternatives. By choosing grilled options, prioritizing veggie sides, and controlling your portion sizes, you can enjoy a satisfying meal at Chili's that aligns with your health goals. A little knowledge about the menu and a few simple requests can transform a high-calorie dining experience into a nutritious one.

Frequently Asked Questions

No, some salads at Chili's, like the Quesadilla Explosion Salad, are surprisingly high in calories and fat due to fried components and creamy dressings. It's best to choose grilled protein options and request dressings on the side.

Yes, you can. A healthy approach is to order a burger without the bun and substitute a side of fresh veggies like steamed broccoli instead of fries. Choosing a lean protein like a black bean patty can also reduce calories.

Seared shrimp is one of the lowest-calorie and lowest-fat protein options available at Chili's. You can add it to a salad or pair a half order with veggie sides for a light meal.

A bowl of the Original Chili can be high in calories and sodium. A cup of the Southwest Chicken soup is a lower-calorie and lower-fat alternative if you're craving soup.

To make fajitas healthier, choose shrimp or chicken as your protein, and skip the tortillas, sour cream, and shredded cheese. Load up on the sautéed peppers and onions instead.

Excellent low-carb sides include roasted asparagus, steamed broccoli, and a side house salad (with dressing on the side and no croutons).

Yes, ordering from the Pepper Pals kids' menu can be a good strategy for controlling portion sizes. The Grilled Chicken Dippers with a side of steamed broccoli is a balanced choice.