What Is the Healthiest Meal to Get at Chipotle? Your Guide to a Nutritious Order

According to nutrition experts, a standard Chipotle burrito can contain over 1,000 calories, which can represent a significant portion of a person's daily intake. But by understanding the menu and making strategic choices, it’s entirely possible to create a healthy meal to get at Chipotle that is both satisfying and nutritious.

Quick Summary

It is easy to customize a nutritious and satisfying meal at Chipotle. Start with a bowl or salad, choose a lean protein like chicken or steak, and load up on veggies and healthy salsas. The key is to control portion sizes and be mindful of high-calorie add-ons like cheese and sour cream.

Key Points

• Choose a bowl or salad: Skipping the burrito tortilla saves hundreds of calories and a significant amount of carbs.

• Opt for lean protein: Chicken and steak are the leanest meat options, while sofritas provide a healthy plant-based alternative.

• Load up on veggies: Fill your bowl with fajita vegetables and lettuce for fiber, nutrients, and volume without high calories.

• Use fresh salsas: Salsas like fresh tomato or tomatillo green-chili add flavor with minimal calories and fat, unlike heavy dressings.

• Limit high-calorie additions: Go light on cheese, sour cream, queso, and guacamole, or consider skipping them entirely to keep calories in check.

• Consider your base: Swap traditional rice for a low-carb alternative like cauliflower rice or a supergreens lettuce blend.

Building a Healthy Foundation: Bowls Over Burritos

The most impactful decision for a healthy Chipotle order is selecting the base of your meal. While the flour tortilla in a burrito is a delicious classic, it adds an extra 320 calories and 50 grams of carbohydrates. This is why most dietitians recommend opting for a bowl or salad to significantly reduce your calorie and carb intake from the very start. Chipotle's customizable bowls and salads are where you can build a meal tailored specifically to your health goals, whether it's low-calorie, high-protein, or plant-based.

Choosing Your Base

• Supergreens Lettuce Blend or Romaine: The lowest-calorie base, providing added vitamins and fiber with minimal carbs.
• Cauliflower Rice: A great keto-friendly, low-carb alternative to traditional rice, available at some locations.
• Brown Rice: A high-fiber, whole-grain option that provides sustained energy and can promote fullness. For lower calories, you can ask for a 'light' portion.
• White Rice: While also a viable option, it has slightly less fiber than brown rice and a higher glycemic index.

Picking Your Lean Protein

Protein is essential for muscle repair and satiety, which is key for weight management. Chipotle offers several quality protein options, but some are leaner than others. For the healthiest choice, lean towards the chicken or steak.

• Chicken: The leanest animal protein option, offering high-quality protein without excessive fat.
• Steak: Slightly higher in fat than chicken but still a solid lean protein choice, delivering a savory flavor.
• Sofritas: A plant-based, braised tofu alternative that is a good source of protein for vegetarians and vegans.
• Barbacoa: A flavorful choice, but it can be higher in sodium than other options. It still has a good protein-to-calorie ratio.

Loading Up on Healthy Toppings

This is where you can add significant flavor and nutrients without piling on calories. Filling your bowl with vegetables is the best way to make a healthy meal more voluminous and satisfying.

Toppings to prioritize:

• Fajita Vegetables: A mix of sauteed bell peppers and onions that add fiber, vitamins, and minerals for only 20 calories per serving.
• Salsas: The fresh tomato salsa and tomatillo green-chili salsa are low-calorie and pack a lot of flavor. The green-chili salsa is also lower in sodium than others.
• Black or Pinto Beans: Excellent sources of fiber and plant-based protein, helping you stay full longer.
• Extra Romaine Lettuce: Boosts the volume and fiber content of your meal with negligible calories.

Navigating High-Calorie Add-ons

While delicious, certain toppings can quickly turn a healthy meal into a calorie bomb. It's best to be mindful of these and either limit your portion or skip them entirely based on your goals.

Toppings to limit or avoid:

• Guacamole: While rich in healthy fats, a standard serving contains 230 calories. Consider asking for a lighter portion if you want the flavor without all the calories.
• Cheese, Sour Cream, and Queso Blanco: These dairy products add significant saturated fat and calories. It's best to use them sparingly or skip them altogether.
• Vinaigrette: The Chipotle-Honey Vinaigrette adds around 220 calories and 850mg of sodium per serving. Using salsa instead is a much healthier, flavorful alternative.

Comparison of Healthy vs. Standard Bowl

Here is a comparison demonstrating how different choices can drastically affect your meal's nutritional profile.

Feature	Standard Burrito Bowl	Healthy Custom Bowl
Base	Brown rice	Supergreens/Romaine (no rice)
Protein	Carnitas	Double Chicken
Veggies	None	Double Fajita Veggies
Beans	Black Beans	Light Black Beans
Salsa	Roasted Chili-Corn Salsa	Tomatillo Green-Chili Salsa
High-Calorie Toppings	Cheese, Sour Cream, Guacamole	Light Guacamole (optional)
Approx. Calories	1,000+	~400–500
Approx. Protein	35-40g	40-50g
Approx. Fiber	10g	10g+

Example Healthy Chipotle Orders

High-Protein, Low-Calorie Bowl

This build maximizes lean protein and volume to keep you full and satisfied.

1. Base: Supergreens Lettuce Blend
2. Protein: Double Chicken
3. Veggies: Double Fajita Veggies
4. Salsa: Fresh Tomato Salsa or Tomatillo Green-Chili Salsa
5. Optional: Light Guacamole

Plant-Based Power Bowl

Packed with fiber and protein from plant-based sources.

1. Base: Brown Rice (light portion) or Cauliflower Rice
2. Protein: Double Sofritas or Double Black Beans
3. Veggies: Double Fajita Veggies
4. Salsa: Fresh Tomato Salsa
5. Optional: Guacamole

Keto-Friendly Bowl

Eliminates rice and beans to keep the carb count very low.

1. Base: Supergreens Lettuce Blend or Romaine
2. Protein: Steak or Barbacoa
3. Veggies: Fajita Veggies
4. Toppings: Cheese, Sour Cream, Guacamole
5. Salsa: Tomatillo Green-Chili or Tomatillo Red-Chili

Conclusion: Your Customized Healthiest Meal to Get at Chipotle

Chipotle's build-your-own menu is a powerful tool for creating a quick, healthy, and delicious meal that fits your dietary needs. By prioritizing a bowl or salad over a burrito, choosing a lean protein like chicken or steak, and focusing on fiber-rich vegetables and low-calorie salsas, you can craft a meal that keeps you full and on track with your health goals. Remembering to go light on high-calorie dairy toppings is a simple but effective strategy. As pointed out by EatingWell, using the nutrition calculator online can help ensure your order is exactly what you want. Enjoy the flexibility and flavor while making a smart choice for your body.

EatingWell recommends strategic ordering for health

Frequently Asked Questions

What is the healthiest thing to order at Chipotle?

The healthiest option at Chipotle is a custom-built bowl or salad with a lean protein like chicken, plenty of fajita vegetables, and low-calorie salsas such as fresh tomato or tomatillo green-chili. The exact healthiest meal depends on your specific dietary goals.

Are Chipotle bowls healthy?

Yes, a Chipotle bowl can be very healthy, but it depends on the ingredients you choose. By skipping high-calorie additions like cheese and sour cream and focusing on vegetables and lean protein, you can easily create a nutritious and balanced meal.

Is brown rice or white rice healthier at Chipotle?

While both are similar in calories, brown rice contains more fiber and other nutrients compared to white rice. It provides more sustained energy, which can help keep you fuller for longer.

What is the healthiest protein option at Chipotle?

Grilled chicken is generally the leanest animal protein. Steak is also a lean choice. For a plant-based option, sofritas is a great choice, though slightly higher in carbs and fat than the chicken or steak.

Is it okay to get guacamole at Chipotle?

Yes, in moderation. Guacamole is packed with heart-healthy monounsaturated fats and fiber, but a serving also adds 230 calories. If you want to keep calories low, consider getting a smaller portion or skipping it.

How can I reduce the sodium in my Chipotle meal?

To reduce sodium, choose lower-sodium salsas like the tomatillo green-chili, which has less salt than the fresh tomato salsa. Also, limit higher-sodium toppings like cheese, queso, and vinaigrette.

Are the Lifestyle Bowls a good healthy option?

Yes, Chipotle's Lifestyle Bowls, which are available online and on the app, are pre-designed to align with specific health goals like keto or high-protein. They can be a great, convenient option for those looking to eat healthier without the guesswork.