Finding the Best Options on the Chili's Menu
Chili's is famous for its bold flavors and generous portions, but these attributes often come with high levels of calories, fat, and sodium. By focusing on specific sections of the menu and prioritizing grilled, lean proteins and fresh vegetables, you can find surprisingly healthy choices. The 'Guiltless Grill' and salad sections are excellent starting points for a nutritious meal.
The Healthiest Entrée Choices
Several items stand out as particularly healthy options, offering a strong balance of protein and nutrients without excessive calories.
- Ancho Salmon: Featured on the 'Guiltless Grill' menu, this seared, chile-rubbed salmon is a standout choice. Fish is rich in omega-3 fatty acids, which are beneficial for heart health, and this dish is served with steamed broccoli and Mexican rice, providing a balanced meal. You can further reduce calories by having the ancho sauce on the side. The salmon is a great source of protein, with the 6-ounce version offering around 34 grams of protein.
- 6 oz. Guiltless Sirloin with Grilled Avocado: For steak lovers, this sirloin is a far better choice than most burgers or ribs. The lean cut of meat provides substantial protein and comes with healthy fats from the grilled avocado. Served with roasted asparagus, it's a nutrient-dense and satisfying option.
- Margarita Grilled Chicken: This dish, often praised for its lower fat content, is a flavorful and filling choice. It features a lean, marinated grilled chicken breast, and you can keep it healthy by skipping the tortilla strips and ensuring it comes with healthier sides like steamed broccoli or black beans.
Healthy Side Dishes and Substitutions
The sides you choose can make or break the nutritional value of your meal. Swapping fries or loaded potatoes for vegetable-based options can drastically cut down on calories and sodium.
- Roasted Asparagus: At only 35 calories and 135mg of sodium per side, roasted asparagus is an excellent, low-fat and high-fiber option.
- Steamed Broccoli: This is another low-calorie, nutrient-packed side that pairs well with most entrées.
- Black Beans: A great source of fiber and protein, black beans are a much healthier choice than fries or mashed potatoes.
- House Salad (no croutons/dressing): A simple house salad without high-calorie add-ons is a fantastic way to add fresh vegetables and fiber to your meal. Always ask for dressing on the side to control the portion.
Comparison Table: Healthy vs. Unhealthy Choices
| Menu Item | Calories (approx.) | Sodium (mg, approx.) | Key Nutritional Benefit | Health Consideration |
|---|---|---|---|---|
| Ancho Salmon | 620-630 | N/A (lower) | Omega-3s, Protein, Vegetables | Healthiest option, customizable |
| 6 oz. Guiltless Sirloin with Avocado | 340 | 1200 | Lean Protein, Healthy Fats, Iron | Lean meat, but still moderate sodium |
| Shrimp Fajitas (no toppings/tortillas) | 320 | 2670 | Lean Protein, Customizable | Very high sodium; requires customization |
| Mango-Chile Chicken | 510 | 1570 | Lean Protein, Flavorful | Good choice, but moderate sodium |
| Santa Fe Grilled Chicken Salad | 550 | N/A (lower) | Protein, Fiber | Customizable, control dressing |
| Nashville Hot Chicken Crispers (6-count) | 78g carbs | 6520 | Protein | Extremely high sodium and carbs |
| Double Oldtimer w/ Cheese | 1400+ | 1680+ | High Protein | Extremely high calories, fat, and sodium |
| Full Texas Cheese Fries | 1800+ | 5440 | N/A | Excessive calories, fat, and sodium |
Strategies for Healthy Customization
Customizing your order is the most effective way to control your nutritional intake at Chili's.
- Grilled, Not Fried: Opt for grilled chicken, steak, or salmon instead of fried items like chicken crispers. This simple switch can save hundreds of calories and grams of fat.
- Sauce on the Side: Many sauces and dressings are loaded with hidden calories, sugar, and sodium. By requesting them on the side, you can control how much you use.
- Hold the Cheese: For many salads and bowls, skipping the shredded cheese is an easy way to cut unnecessary saturated fat and sodium.
- Use a 'To-Go' Box: Chili's portions are often very large. A good strategy is to ask for a take-away box at the start of your meal and pack up half for a second meal.
- Build Your Own: Combining sides like the Kids' Grilled Chicken Dippers with steamed broccoli and black beans can create a well-balanced and lower-calorie meal.
The Importance of Making Informed Choices
Ultimately, making healthy choices at a restaurant like Chili's requires a proactive approach. While indulgent items are tempting, the menu provides several excellent alternatives that prioritize nutrient density and lean protein. The 'Guiltless Grill' menu, along with strategic side selections and customization, empowers you to enjoy dining out without compromising your wellness goals. By being aware of ingredients and preparation methods, you can create a delicious meal that aligns with your healthy lifestyle.
Conclusion
While the Ancho Salmon is often highlighted as a top contender, the healthiest thing on the Chili's menu is arguably a customized meal that leverages lean protein and vegetable-based sides. The 6 oz. Guiltless Sirloin and Mango-Chile Chicken are also strong choices. By prioritizing grilled options, limiting high-calorie sauces and cheese, and making smart side substitutions, you can successfully navigate the menu and enjoy a flavorful, balanced meal. The key is to take control of your order and avoid the high-sodium, high-fat items that dominate much of the menu.
