What is the healthiest meal you can get at Chipotle?

According to a 2015 study, the average Chipotle order contains over 1,000 calories, which is more than half of the daily recommendation for many adults. However, by customizing your choices, you can create a truly healthy meal you can get at Chipotle by focusing on nutrient-dense ingredients.

Quick Summary

This guide provides expert-backed strategies for building a healthy Chipotle meal, including smart choices for your base, protein, and toppings to help manage calories and boost nutrition.

Key Points

• Choose the right base: Opt for a bowl or salad with romaine or supergreens to significantly reduce calories compared to a flour tortilla.

• Prioritize lean protein: Chicken, steak, and sofritas offer high protein content for satiety with fewer calories than other meat options.

• Load up on vegetables: Double your portion of fajita veggies for more fiber and nutrients at a minimal calorie cost.

• Be mindful of toppings: High-calorie add-ons like cheese, sour cream, and queso can quickly increase your meal's energy density, so use them sparingly or skip altogether.

• Salsas offer flavor, not fat: Use low-calorie salsas like the tomatillo options to add zest without unwanted calories.

• Utilize the nutrition calculator: Use Chipotle's official online tool to plan and track the nutritional value of your meal before you order.

Your Guide to a Healthy Chipotle Meal

Chipotle offers a unique opportunity for customizable fast-casual dining, but its generous portion sizes and calorie-dense ingredients can quickly derail health goals. The key to a nutritious and delicious meal lies in mindful ordering and strategic ingredient selection. Instead of a high-calorie burrito wrapped in a 320-calorie tortilla, opting for a bowl or salad is the first step towards a healthier meal.

The Building Blocks of a Nutritious Chipotle Bowl

Creating a healthy bowl involves prioritizing lean protein, fiber-rich vegetables, and portion-controlled toppings. By understanding the nutritional value of each ingredient, you can construct a meal that is both satisfying and aligned with your dietary goals. The process is simple: choose a base, pick a protein, load up on veggies, and select your toppings wisely.

Step-by-Step Healthy Order

1. Start with the right base: The foundation of your meal sets the tone for its overall health profile.

   • Salad: The supergreens blend or romaine lettuce provides the lowest calorie and carb base, while adding significant volume and micronutrients.
   • Brown Rice: If you want a more substantial base, brown rice is a whole-grain option that offers more fiber than white rice. Opt for a light portion to keep carbs in check.

2. Choose a lean protein: Protein is crucial for satiety and muscle maintenance.

   • Chicken or Steak: Both are excellent, lean protein choices. Steak is surprisingly low in calories per serving (150 cal) and pairs well with veggies.
   • Sofritas: For a plant-based option, the braised tofu sofritas deliver protein and flavor.

3. Fill with fiber and flavor: Load up on vegetables for vitamins, minerals, and bulk without a high-calorie cost.

   • Fajita Veggies: Sautéed bell peppers and onions add fiber and a ton of flavor for only 20 calories per serving.
   • Beans: Black beans are a great source of fiber and plant-based protein.

4. Top with care: Watch out for high-calorie additions that can quickly inflate your meal's nutritional impact.

   • Salsas: Opt for fresh salsas over creamy sauces. The Tomatillo-Green Chili salsa, for example, has just 15 calories per serving.
   • Guacamole: While calorie-dense (230 cal), guac offers heart-healthy monounsaturated fats. Order a moderate portion or get it on the side.
   • Cheese and Sour Cream: These are easy ways to add extra saturated fat. Consider skipping them, or ask for a small, light portion on the side.

Chipotle Meal Comparison Table

Item	Healthy Order (Chicken Salad Bowl)	Unhealthy Order (Carnitas Burrito)
Base	Romaine Lettuce (5 cal)	Flour Tortilla (320 cal), White Rice (210 cal)
Protein	Chicken (180 cal)	Carnitas (210 cal)
Beans	Black Beans (130 cal)	Pinto Beans (130 cal)
Fajita Veggies	Double Fajita Veggies (40 cal)	Fajita Veggies (20 cal)
Salsa	Tomatillo-Green Chili Salsa (15 cal)	Roasted Chili-Corn Salsa (80 cal)
Toppings	Guacamole (230 cal, on the side)	Cheese (110 cal), Sour Cream (110 cal), Queso Blanco (120 cal)
Total Calories	~600 calories	~1,200 calories

Recommended Healthy Chipotle Orders

• High-Protein Chicken Bowl: Supergreens lettuce blend, chicken, black beans, double fajita veggies, and fresh tomato salsa.
• Paleo Steak Salad: Romaine lettuce, steak, guacamole, and tomatillo-red chili salsa.
• Veggie Power Bowl: Black beans, extra fajita veggies, corn salsa, and fresh tomato salsa on a bed of extra romaine lettuce.

Using the Chipotle App for Healthier Ordering

The Chipotle app makes it easy to stick to a healthy meal plan. You can use their nutrition calculator to build your meal with confidence. This allows you to see the calories and macronutrients of your custom order before you even arrive at the store, helping you avoid impulse decisions that can lead to overindulgence. Many dietitians recommend the lifestyle bowls available on the app, like the Wholesome Bowl with chicken, veggies, salsa, and guac on greens.

Conclusion: The Healthiest Meal is a Custom Meal

Ultimately, the healthiest meal you can get at Chipotle isn't a single item on the menu, but a thoughtful, custom-built order. By choosing a bowl or salad over a tortilla, prioritizing lean protein and extra vegetables, and limiting high-fat toppings, you can create a well-balanced and satisfying meal. The power to eat healthy at Chipotle lies in making smart, informed choices from their fresh and varied ingredient options.

Frequently Asked Questions

Is a burrito bowl at Chipotle always healthy?

A burrito bowl is not automatically healthy. Its nutritional value depends entirely on the ingredients you choose. A bowl with brown rice, lean protein, and extra veggies is a great option, but one loaded with cheese, sour cream, and carnitas can be just as calorie-dense as a burrito.

What is the best protein to choose for a lower-calorie meal?

Grilled chicken and steak are both lean and excellent choices for a lower-calorie, high-protein meal. Sofritas (braised tofu) is also a good plant-based option.

Should I add guacamole to my healthy Chipotle order?

Guacamole is high in healthy fats, but a single serving contains 230 calories. It can be part of a healthy meal in moderation. To control your intake, ask for it on the side.

How can I reduce the sodium in my Chipotle meal?

To reduce sodium, be selective with your toppings. Opt for the lower-sodium tomatillo-green chili salsa instead of corn salsa or other high-sodium toppings. Ordering cheese and sour cream on the side can also help.

Is brown rice or white rice healthier at Chipotle?

Brown rice contains slightly more fiber and is a complex carbohydrate, which helps you feel full longer. While the calorie count is similar, brown rice is often considered the slightly healthier choice.

Can a vegan get a healthy meal at Chipotle?

Yes, vegans can build a very healthy and satisfying meal. Start with a salad base and add black beans, sofritas, fajita veggies, and fresh salsas. Guacamole is also a dairy-free topping option.

What should I avoid completely for the healthiest option?

For the healthiest meal, it is best to avoid the large flour tortilla (320 calories) and calorie-heavy additions like queso, sour cream, and excessive amounts of cheese. Also, consider skipping the chips and vinaigrette, as they add significant calories and sodium.