What is the Healthiest Item to Get at a Mexican Restaurant?

November 7, 2025 •

4 min read

According to nutrition experts, a significant amount of a meal's calories can be saved by choosing grilled options over fried ones. Navigating a menu to find what is the healthiest item to get at a Mexican restaurant can feel overwhelming, but with a few simple strategies, it's easy to make a nutritious choice without sacrificing flavor. This guide will reveal the best options, from entrees to sides, and help you enjoy Mexican cuisine guilt-free.

Quick Summary

This article explores the healthiest food choices at Mexican restaurants, highlighting lean proteins, fresh vegetables, and beneficial sides. It offers tips for avoiding common high-calorie pitfalls like excessive cheese and fried items, providing a roadmap for delicious yet healthy dining.

Key Points

Opt for Grilled Proteins: Choose dishes with grilled chicken, fish, or shrimp, which are lower in fat than fried or heavily sauced meats.
Embrace Ceviche: For a light, protein-packed appetizer or main course, ceviche is an excellent choice featuring fresh seafood cured in citrus.
Prioritize Corn Tortillas: Go for soft corn tortillas instead of large flour ones or deep-fried shells to save on calories and carbs.
Choose Black Beans over Refried: Order whole black or pinto beans, which offer more fiber and less fat than refried beans, which can be prepared with lard.
Load up on Fresh Veggies and Salsa: Use fresh vegetables, pico de gallo, and salsa for flavor instead of calorie-dense toppings like cheese, sour cream, and queso.
Watch your Portion Sizes: Opt for smaller portions or customize a dish, like a burrito bowl instead of a large burrito, to manage your calorie intake.
Moderate Guacamole: While a source of healthy fats, guacamole is calorie-dense and should be enjoyed in moderation.

Mexican restaurants are known for their festive atmosphere and rich, flavorful dishes. However, many popular menu items are also high in calories, saturated fat, and sodium. The key to healthy dining is making informed choices. Instead of focusing on what to avoid, let's explore the best and most nutritious options available.

The Top Contenders for the Healthiest Mexican Dish

Grilled Chicken or Fish Fajitas

One of the best choices you can make is grilled chicken or fish fajitas. The core of this dish is lean protein, such as chicken breast or fish, cooked with fresh vegetables like bell peppers and onions. To keep it healthy, ask for corn tortillas on the side instead of flour, or skip them entirely and eat the contents as a bowl. Use the provided salsa and pico de gallo for flavor instead of relying on cheese or sour cream, which can significantly increase the calorie count.

Ceviche

For a light, refreshing, and incredibly healthy option, ceviche is a perfect choice. This dish features fresh raw fish or shrimp cured in citrus juices, then mixed with onions, tomatoes, cilantro, and chili peppers. It is naturally low in fat and high in lean protein. Most restaurants serve it with fried tortilla chips, but you can request cucumber slices or jicama sticks for a healthier, crisp pairing.

Soft Tacos with Lean Protein

Ordering soft tacos with grilled chicken or fish is an excellent way to control your portion size and calories. Opt for corn tortillas over flour, and load up on fresh toppings like lettuce, pico de gallo, and avocado. A corn tortilla contains fewer carbs and calories than its flour counterpart. Steering clear of fried taco shells is a simple yet impactful choice for a healthier meal.

Burrito Bowls

A burrito bowl is essentially a deconstructed burrito without the large, high-calorie flour tortilla. You can customize it with all the good stuff: grilled chicken, black beans, brown rice, salsa, and plenty of vegetables. Control your portion size and go easy on high-fat additions like cheese, sour cream, and excessive guacamole.

Smart Substitutions and Side Selections

Making small swaps can have a big impact on the overall nutritional value of your meal. Be mindful of what you order alongside your main course.

Beans: Black vs. Refried

Choose black or pinto beans instead of refried beans. While both are sources of protein and fiber, refried beans are often cooked with lard, adding significant amounts of saturated fat and calories. Whole, boiled beans are a much healthier, fiber-rich alternative.

Salsa and Guacamole: A Tale of Two Dips

Salsa is a very low-calorie, vegetable-based condiment that adds a burst of flavor. Guacamole is healthy due to its monounsaturated fats from avocado, but it is also calorie-dense, so it should be enjoyed in moderation. Always choose these over high-fat queso or creamy sauces.

Skip the Chips

The complimentary basket of fried tortilla chips and salsa can add hundreds of calories before your entree even arrives. If you can't resist, stick to a small handful, or ask your server to take the basket away after one serving.

Comparison Table: Healthy vs. Less Healthy Options


Item	Healthier Choice	Less Healthy Option
Entree	Grilled Chicken Fajitas	Chimichanga (deep-fried burrito)
Tacos	Soft Corn Tacos with Fish	Fried Taco Shells with Ground Beef
Burrito	Burrito Bowl (no tortilla)	Large Flour Tortilla Burrito
Beans	Black or Pinto Beans	Refried Beans (cooked with lard)
Topping	Salsa and Pico de Gallo	Sour Cream and Queso
Sides	Grilled Vegetables	Mexican Rice (cooked with oil)

Building a Balanced Mexican Meal

Beyond specific dishes, building a balanced plate is the best approach. Aim for a meal rich in lean protein, fiber-filled beans, and a generous portion of fresh vegetables. This combination will leave you feeling full and satisfied without weighing you down with excess calories and fat. Focus on the core ingredients—lean meats, beans, and fresh produce—rather than the heavy toppings and fried components.

For additional health guidance on a variety of cuisines, a registered dietitian can offer personalized advice on making smart restaurant choices.

Conclusion: Your Path to a Healthier Mexican Meal

While Mexican food has a reputation for being heavy, it's rich with healthy options rooted in fresh ingredients. The healthiest item to get at a Mexican restaurant is often a grilled protein dish like fajitas or soft tacos, paired with black beans and fresh salsa. By making simple adjustments, like choosing grilled over fried and prioritizing vegetables and lean protein, you can enjoy all the vibrant flavors of Mexican cuisine while keeping your health goals in mind. A delicious and nutritious meal is just a menu away.

Frequently Asked Questions

Yes, fajitas are generally a healthy choice, especially when ordered with grilled chicken or fish. To maximize the health benefits, skip the flour tortillas or use corn tortillas, and go light on the sour cream and cheese.

To make a burrito healthier, opt for a 'burrito bowl' without the tortilla. Fill it with grilled protein, black beans, and plenty of vegetables, and ask for salsa instead of cheese or sour cream.

Guacamole is made with avocados, which are rich in heart-healthy monounsaturated fats. However, it is also high in calories, so it's best to eat it in moderation.

To make healthier choices, avoid deep-fried items like chimichangas, flautas, and hard taco shells. Also, be mindful of excessive cheese, sour cream, and high-fat sauces.

Yes, corn tortillas are generally a healthier choice. They are less processed and contain fewer calories, carbs, and saturated fat compared to most flour tortillas.

A great low-calorie appetizer is ceviche, which features fresh fish or shrimp cured in citrus. You can also opt for a side of pico de gallo and limit your intake of the complimentary chips.

Mexican rice is often cooked with oil and contains more calories than other options. For a healthier side, choose black beans or grilled vegetables instead. If available, opt for brown rice over white.