What is the Healthiest Thing to Eat at Chili's Restaurant?

October 25, 2025 •

4 min read

According to Chili's own menu, they offer several "Guiltless Grill" options designed to be satisfying and better-for-you, including one of the healthiest things to eat at Chili's restaurant, the Ancho Salmon. Navigating a chain restaurant menu can be a challenge, but knowing which dishes prioritize lean protein and vegetables can make it easier to enjoy a meal out without derailing your diet.

Quick Summary

Chili's has healthier menu items available if you know where to look. Focus on lean proteins, vegetable-based sides, and lighter entree sections like the Guiltless Grill. Customizing orders, such as getting dressings on the side or swapping fries for broccoli, can significantly reduce calories and fat.

Key Points

Opt for the Guiltless Grill menu: This section, including options like the Ancho Salmon and Mango-Chile Chicken, is specifically designed for a better-for-you twist.
Choose lean protein sources: Focus on grilled chicken, sirloin steak, or salmon, which are rich in protein and lower in fat than fried alternatives.
Prioritize vegetable sides: Swap out high-calorie sides like fries and mashed potatoes for steamed broccoli or roasted asparagus.
Control dressings and sauces: Always order dressings and sauces on the side to manage your intake of calories and fat.
Be mindful of portion sizes: Consider ordering smaller portions or taking half your meal home to help control overall calorie consumption.
Avoid heavy appetizers and desserts: Skip fried starters and high-sugar, high-calorie desserts, opting for lighter options if you must.
Customize your order: Don't be afraid to make modifications like skipping cheese, sour cream, or fried toppings to reduce calories and saturated fat.

Making Smart Choices at Chili's

Chili's is known for its bold flavors and hearty portions, but that doesn't mean healthy dining is off the table. With a bit of menu savvy, you can navigate their extensive offerings to find satisfying meals that won't undo your hard work. The key is to seek out dishes that are grilled or steamed, and pair them with low-calorie, nutrient-dense sides like vegetables, rather than opting for fried or cheese-laden items. Opting for lean protein sources like chicken or salmon and being mindful of sauces and toppings are crucial steps.

The Ancho Salmon

Consistently highlighted by nutritionists as one of the best choices, the Ancho Salmon is a top contender for the healthiest thing to eat at Chili's restaurant. This dish is made with a seared Atlantic salmon fillet, drizzled with ancho-chile and cilantro-pesto, and served with Mexican rice and steamed broccoli.

High-Quality Protein: Salmon is an excellent source of protein and heart-healthy omega-3 fatty acids.
Healthy Fats: The salmon provides healthy fats that promote satiety and support heart health.
Balanced Sides: The inclusion of steamed broccoli adds fiber and essential vitamins without adding excess calories.
Flavorful Spices: The ancho-chile and cilantro-pesto add a kick of flavor without relying on heavy sauces or cheese.

Grilled Chicken Alternatives

If you're not a fan of seafood, there are several grilled chicken options that serve as healthy alternatives. The Mango-Chile Chicken, for instance, is another guilt-free option featuring a chicken breast with a spicy mango glaze, pico de gallo, and avocado, served with Mexican rice and steamed broccoli. The Margarita Grilled Chicken is also a reliable choice, served with Mexican rice, black beans, pico, and tortilla strips (which can be omitted for fewer calories).

Navigating the Appetizers and Soups

When starting your meal, it's best to avoid heavy, fried starters like the Awesome Blossom Petals or Triple Dippers. A cup of Southwest Chicken Soup or sharing a serving of chips and salsa (with portion control) is a smarter choice. For soups, the Chicken Enchilada or Loaded Baked Potato options are significantly higher in calories and fat.

Customizing Your Salad

While salads are often perceived as a healthy choice, some at Chili's, like the Quesadilla Explosion Salad, can be caloric nightmares due to high-fat toppings and dressings. The Grilled Chicken Salad or the Caribbean Salad with Seared Shrimp are good base options.

To make a smart choice, follow these tips:

Order dressing on the side and use it sparingly.
Skip croutons, fried onions, or other crispy, high-calorie additions.
Add extra veggies like pico de gallo or avocado.

Comparison of Healthy Chili's Entrees


Dish	Calories (Approx.)	Protein (g)	Fat (g)	Notes
Ancho Salmon	590	48	30	High in protein and omega-3s. Served with rice and broccoli.
Mango-Chile Chicken	510	38	17	Another Guiltless Grill option. Comes with a flavorful mango glaze and veggies.
6 oz. Classic Sirloin with Grilled Avocado	420	38	21	A lean cut of steak paired with healthy fats from avocado. Side of roasted asparagus.
Chicken Fajitas (without toppings/sides)	150	28	4	Base fajita mix is very lean. Be mindful of added toppings and tortillas.
Grilled Chicken Salad (with Honey-Lime Vinaigrette)	440	37	23	A balanced salad, but dressing should be used in moderation.

Conclusion

While Chili's is often associated with indulgent fare, the menu offers plenty of opportunities for a healthy meal. The key is to focus on grilled lean proteins like chicken and salmon, double up on vegetable sides, and control add-ons like dressings, cheese, and high-fat condiments. The Ancho Salmon, with its high protein and healthy fats, stands out as one of the most nutritious and balanced entrees on the menu, making it an excellent choice for a health-conscious diner. By following these simple strategies, you can enjoy the Chili's experience without compromising your dietary goals.

Customizing for a Healthier Meal

Swap Sides Smartly: Ask for steamed broccoli, roasted asparagus, or a side salad instead of fries or loaded mashed potatoes.
Portion Control: Consider ordering a half rack of ribs instead of a full rack, or taking half of your entree home as leftovers.
Go Easy on Dressings and Sauces: Always request sauces and dressings on the side to control the amount you use.
Mindful Toppings: Skip cheese, sour cream, and crispy tortilla strips on salads and fajitas.
Stay Hydrated: Order water, unsweetened iced tea, or diet soda instead of sugary margaritas or sodas.
Choose Lean Proteins: Opt for grilled chicken, fish, or sirloin over fried options or fattier cuts of meat.
Add Avocado: Adding a few slices of avocado can provide healthy fats and fiber for added satiety, often a better choice than mayo or cheese.
Review Nutritional Info: Take advantage of Chili's online nutritional information to check calories and sodium for your specific meal choices.
Order Fajitas with Caution: The base fajita mix of grilled protein and vegetables is healthy, but toppings like cheese, sour cream, and excessive tortillas can add significant calories.
Don't Fear Flavor: Rely on flavorful additions like pico de gallo, salsa, and fresh cilantro to boost taste without adding unhealthy fats.

Frequently Asked Questions

Yes, the Ancho Salmon is consistently cited by nutritionists as one of the healthiest and most balanced options at Chili's. It provides high-quality protein, healthy omega-3 fatty acids, and is served with nutritious sides like Mexican rice and steamed broccoli.

The Caribbean Salad with Seared Shrimp is a better choice at 620 calories compared to the high-calorie Quesadilla Explosion Salad. For an even lighter option, a simple House Salad with dressing on the side is best.

You can make fajitas a healthy meal by focusing on the grilled chicken or shrimp filling, which are lean protein sources. Skip the extra toppings like cheese and sour cream, and use corn tortillas instead of flour for a lighter meal.

Instead of ordering high-calorie sides like homestyle fries or loaded mashed potatoes, choose healthier alternatives such as steamed broccoli, roasted asparagus, or black beans.

A significant amount of sodium comes from sauces, dressings, and cheeses. By ordering these on the side and limiting your use of them, you can substantially reduce the sodium content.

For a healthier burger, the best approach is to order it without the bun and skip high-fat toppings like bacon and extra cheese. You can also replace the beef patty with a black bean patty for a lower-calorie, lower-fat option.

Avoid anything deep-fried, such as the Crispers, Awesome Blossom Petals, and heavy appetizers. Also, steer clear of the full rack of dry rub ribs, loaded mashed potatoes, and high-calorie desserts like the Molten Chocolate Cake.