What is all gluten-free at Chipotle?

According to Chipotle, almost every single ingredient on their menu is naturally free of gluten, with the sole exception being the flour tortillas. This makes Chipotle a surprisingly accommodating fast-casual option for anyone following a gluten-free diet, especially when it comes to burrito bowls and salads.

Quick Summary

A guide detailing the wide array of gluten-free options available at Chipotle, including proteins, bases, and toppings. It covers menu items like burrito bowls, salads, and corn tortilla tacos, while also addressing cross-contamination and providing tips for a safe and enjoyable dining experience.

Key Points

• Flour Tortillas Contain Gluten: The soft flour tortillas used for burritos and soft tacos are the only menu items that contain gluten by recipe.

• Bowls and Salads are Safe: All other meal bases, including burrito bowls, salads, and crispy corn tortilla tacos, are gluten-free by default.

• All Proteins are Gluten-Free: Chicken, steak, carnitas, barbacoa, and sofritas are all safe for a gluten-free diet.

• Most Toppings are Safe: Rice, beans, fajita veggies, all salsas, guacamole, cheese, sour cream, queso blanco, and vinaigrette are gluten-free ingredients.

• Be Cautious of Cross-Contamination: For celiac and highly sensitive individuals, always request a glove change and fresh utensils to minimize risk.

• Corn Products May Have Trace Gluten: Corn-based items like chips, crispy tortillas, and roasted chili-corn salsa may contain trace amounts of gluten from the fields.

• Communicate Your Needs Clearly: Informing the staff of your allergy is the best way to ensure your meal is prepared safely.

Your Guide to Ordering a Gluten-Free Meal at Chipotle

Navigating a restaurant menu with dietary restrictions can be challenging, but Chipotle's commitment to fresh, simple ingredients makes it an excellent choice for gluten-free diners. The key to a safe and delicious meal is knowing which items to select and how to communicate your needs effectively to the staff. By avoiding the one main gluten-containing item and being mindful of cross-contamination, you can enjoy a flavorful and satisfying meal.

The Golden Rule: Avoid Flour Tortillas

The most critical step for a gluten-free meal at Chipotle is to avoid the soft flour tortillas. This means you should opt for a burrito bowl, salad, or tacos with crispy corn shells instead of a traditional burrito or quesadilla. Fortunately, this leaves you with a vast array of delicious combinations to choose from.

Fully Gluten-Free Ingredients

Most of Chipotle's menu consists of naturally gluten-free ingredients, including all of their meats, beans, and rice. This offers incredible flexibility for building your perfect meal. Here is a comprehensive breakdown of what you can safely add:

• Proteins: Chicken, Steak, Carnitas (pork), Barbacoa (braised beef), and Sofritas (plant-based protein) are all gluten-free.
• Rice & Beans: Both the white and brown rice, as well as the black and pinto beans, are gluten-free.
• Toppings & Sides: This is where you can truly customize your meal. Enjoy unlimited additions of:
  • Supergreens Lettuce Blend
  • Fajita Vegetables
  • All Salsas (Fresh Tomato, Roasted Chili-Corn, Tomatillo-Green Chili, Tomatillo-Red Chili)
  • Guacamole
  • Sour Cream
  • Monterey Jack Cheese
  • Queso Blanco
  • Chipotle-Honey Vinaigrette Dressing

The Importance of Avoiding Cross-Contamination

For those with celiac disease or high gluten sensitivity, cross-contamination is a significant concern. While Chipotle's ingredients are largely gluten-free, the shared preparation line poses a risk. Flour tortillas are pressed right next to the burrito bowl station, and employees use shared utensils. To minimize this risk, follow these important steps:

1. Politely Inform Staff: Tell the employee at the start of the line that you have a gluten allergy.
2. Request New Gloves: Ask the server to change their gloves before preparing your order.
3. Ask for Clean Utensils: Request that they use fresh serving utensils for your meal.
4. Consider Fresh Ingredients: For maximum safety, ask if they can pull fresh ingredients from the back, especially for highly cross-contaminated items like cheese or sour cream.

Potential Concerns with Corn-Based Products

While corn is naturally gluten-free, Chipotle has a specific advisory regarding its corn-based items, including chips, crispy corn tortillas, and roasted chili-corn salsa. The company states these items may contain trace amounts of gluten due to co-mingling with gluten-containing grains in the field. If you are extremely sensitive to gluten, it is best to avoid these items or consider the risk involved. For many, the risk is negligible, but for those with celiac disease, it's a personal decision to weigh against the potential for a reaction.

Comparison of Common Gluten-Free Meal Bases

Meal Base	Main Ingredients	Gluten-Free	Considerations for Cross-Contamination
Burrito Bowl	Rice, beans, protein, toppings	Yes	High risk; ingredients scooped from the main line. Request fresh gloves and utensils.
Salad	Supergreens, protein, toppings	Yes	High risk; toppings scooped from the main line. Request fresh gloves and utensils.
Tacos (Corn)	Crispy corn tortillas, protein, toppings	Yes	High risk for tortillas (fried in shared oil) and toppings. Request fresh gloves, utensils, and consider avoiding corn.
Lifestyle Bowls	Pre-set, customizable bowls	Yes	High risk; pre-portioned but assembled on the main line. Request fresh gloves and utensils.

Safe and Flavorful Gluten-Free Meals

Based on these options, you can create a wide variety of safe and delicious gluten-free meals. A popular choice is a burrito bowl with white or brown rice, black or pinto beans, your choice of gluten-free protein, fajita veggies, and all the fresh salsas and guacamole. Another great option is a salad with the supergreens blend, a protein like chicken or sofritas, and the vinaigrette. For those who enjoy a crunch, corn tortilla tacos are an option, but be aware of the cross-contamination risk associated with corn products.

Conclusion: Enjoying a Safe Meal

Chipotle provides an extensive gluten-free menu, with all ingredients except the flour tortillas being safe by recipe. By choosing a bowl, salad, or corn tortilla tacos, you can build a delicious, fresh meal that fits your dietary needs. The most important step for those with celiac disease or high sensitivity is to communicate with the staff, request fresh gloves and utensils, and be aware of the potential for trace amounts of gluten in corn-based items due to agricultural practices. With this knowledge, you can confidently enjoy a flavorful and satisfying gluten-free meal at Chipotle.

Tips for a Confident Order

For the safest experience, consider ordering a Lifestyle Bowl, which already eliminates some items, and always reiterate your allergy to the team member. Many Chipotle employees are well-trained on allergy protocols and happy to assist. Being friendly and patient with your requests can make a big difference in ensuring a smooth and safe ordering process. For more information on food allergies and dining out, visit the Gluten Intolerance Group.

Frequently Asked Questions

question: Is the rice at Chipotle gluten-free? answer: Yes, both the white and brown rice at Chipotle are prepared without any gluten-containing ingredients.

question: Are the chips and queso at Chipotle gluten-free? answer: The tortilla chips are made from corn and fried in a dedicated fryer, and the queso blanco is also gluten-free by ingredients. However, Chipotle warns that corn products may contain trace gluten due to co-mingling in the field.

question: Can I have a burrito if I'm gluten-free? answer: No, the soft flour tortillas used for burritos and quesadillas contain gluten. You should order a burrito bowl instead, which contains all the same delicious fillings without the tortilla.

question: How can I prevent cross-contamination at Chipotle? answer: To minimize cross-contamination, inform the employee at the start of the line that you have a gluten allergy. Request that they change their gloves and use fresh utensils.

question: Does Chipotle have gluten-free dressings? answer: Yes, the Chipotle-Honey Vinaigrette dressing is listed as gluten-free.

question: What are the risks for a person with celiac disease dining at Chipotle? answer: While many items are gluten-free by ingredients, cross-contamination is a risk on the shared serving line and potentially from trace gluten in corn products. Celiac sufferers should take extra precautions, like requesting glove and utensil changes.

question: Are the fajita vegetables gluten-free? answer: Yes, the fajita vegetables (onions and peppers) are gluten-free.

question: Are the sofritas gluten-free? answer: Yes, Chipotle's sofritas, which are made from organic tofu, are gluten-free.

Frequently Asked Questions

Is the rice at Chipotle gluten-free?

Yes, both the white and brown rice at Chipotle are prepared without any gluten-containing ingredients.

Are the chips and queso at Chipotle gluten-free?

The tortilla chips are made from corn and fried in a dedicated fryer, and the queso blanco is also gluten-free by ingredients. However, Chipotle warns that corn products may contain trace gluten due to co-mingling in the field.

Can I have a burrito if I'm gluten-free?

No, the soft flour tortillas used for burritos and quesadillas contain gluten. You should order a burrito bowl instead, which contains all the same delicious fillings without the tortilla.

How can I prevent cross-contamination at Chipotle?

To minimize cross-contamination, inform the employee at the start of the line that you have a gluten allergy. Request that they change their gloves and use fresh utensils.

Does Chipotle have gluten-free dressings?

Yes, the Chipotle-Honey Vinaigrette dressing is listed as gluten-free.

What are the risks for a person with celiac disease dining at Chipotle?

While many items are gluten-free by ingredients, cross-contamination is a risk on the shared serving line and potentially from trace gluten in corn products. Celiac sufferers should take extra precautions, like requesting glove and utensil changes.

Are the fajita vegetables gluten-free?

Yes, the fajita vegetables (onions and peppers) are gluten-free.

Are the sofritas gluten-free?

Yes, Chipotle's sofritas, which are made from organic tofu, are gluten-free.