What is the healthiest thing to eat at Chipotle?

October 22, 2025 •

4 min read

According to nutritionists, the healthiest thing to eat at Chipotle is not a pre-defined menu item, but a customizable salad or bowl featuring lean protein and extra vegetables. By focusing on nutrient-dense ingredients and avoiding high-calorie additions, you can create a satisfying meal that aligns with your wellness goals.

Quick Summary

This guide reveals how to build a low-calorie, high-protein bowl or salad at Chipotle. It provides tips for choosing lean proteins, maximizing veggies, and selecting the best toppings to create a nutritious and flavorful meal without excess calories or sodium.

Key Points

Choose a Bowl or Salad Base: Skipping the high-calorie flour tortilla saves over 300 calories.
Opt for Lean Protein: Grilled chicken or steak are excellent, low-calorie, high-protein options.
Double Up on Veggies: Fajita vegetables and extra lettuce add significant fiber, vitamins, and volume for few calories.
Select Healthy Toppings: Fresh tomato or green-chili salsa adds flavor with minimal calories; use guac in moderation.
Limit Creamy Add-ons: Cheese, sour cream, and queso are high in saturated fat and calories.
Watch Liquid Calories: Ask for salsa instead of the high-calorie, high-sodium vinaigrette dressing.
Go Light on Rice: If you must have rice, choose brown over white and ask for a smaller portion.

Building Your Healthy Chipotle Order

While the sheer number of options at Chipotle can be overwhelming, the freedom to customize is actually its greatest asset for healthy eating. By being strategic about your base, protein, and toppings, you can turn a potential calorie bomb into a nutrient-dense powerhouse. The key is to prioritize whole foods like vegetables and lean proteins while minimizing high-fat, high-sodium additions.

Step 1: Choose Your Base Wisely

Your base sets the nutritional foundation for your meal. The right choice can significantly cut down on calories and carbohydrates.

Salad with Supergreens: This is the best low-calorie, low-carb option. The supergreens mix (romaine, baby kale, and baby spinach) provides vitamins, minerals, and fiber for minimal calories. You can also choose just romaine lettuce.
Burrito Bowl: Opting for a bowl over a burrito immediately eliminates the large flour tortilla, which adds over 300 calories and 50 grams of carbs.
Light Rice: If you want rice, ask for a "light" portion of brown rice. Brown rice offers more fiber than white rice, and a smaller serving keeps carbs in check.

Step 2: Select Lean Proteins

Chipotle offers several lean protein choices that are essential for feeling full and building muscle. Some proteins, however, are leaner than others.

Grilled Chicken: A serving of grilled chicken is one of the leanest options available, offering a high-protein punch.
Steak: Steak is also a lean choice and is surprisingly lower in calories than chicken per serving at 150 calories versus 180.
Sofritas: For a plant-based option, sofritas (seasoned shredded tofu) is an excellent source of protein and fiber.
Carnitas: While delicious, carnitas are higher in calories and fat than other protein choices.

Step 3: Maximize Your Veggies and Legumes

This is where you can truly boost the health profile of your meal without adding significant calories. Vegetables provide fiber, vitamins, and minerals that promote satiety.

Fajita Vegetables: The sautéed peppers and onions add great flavor and texture for just 20 calories per serving. Consider asking for a double portion.
Beans: Both black and pinto beans are rich in fiber and plant-based protein. While they add to the carb and calorie count, they are a satiating and healthy component.
Lettuce: Adding extra romaine or supergreens on top of your bowl will add volume and a satisfying crunch with very few calories.

Step 4: Control Your Toppings and Sauces

Toppings can quickly turn a healthy meal into a high-calorie one. Be selective and moderate with high-fat, high-sodium choices.

Healthy and Low-Calorie Toppings

Fresh Tomato Salsa (Pico de Gallo): Adds a fresh, bright flavor for only 25 calories.
Tomatillo Green-Chili Salsa: One of the lowest-calorie and lowest-sodium salsa options at 15 calories.
Tomatillo Red-Chili Salsa: Another good, low-calorie choice.

High-Calorie Toppings to Limit

Guacamole: While it contains healthy fats, a single scoop adds 230 calories. Enjoy it in moderation.
Cheese: A single serving of cheese adds over 100 calories and saturated fat.
Sour Cream: A single scoop also adds over 100 calories and is high in saturated fat.
Chipotle-Honey Vinaigrette: Contains 220 calories and 850 mg of sodium per serving. Use a much smaller amount than provided or opt for salsa instead.

How to Create a Healthy Bowl: An Example

To build a highly nutritious meal, start with a base of supergreens lettuce blend, add steak or chicken, and load up on black beans and fajita veggies. Top it with fresh tomato salsa and a small scoop of guacamole for flavor and healthy fats. This combination provides a strong balance of protein, fiber, and healthy fats while keeping calories relatively low. Use the nutrition calculator on Chipotle's website to track your progress and customize further.

Nutritional Comparison: Healthy vs. Unhealthy Bowl


Ingredient	Healthy Bowl Example	Unhealthy Bowl Example
Base	Supergreens Lettuce Blend	Flour Tortilla, White Rice
Protein	Steak (150 cal)	Carnitas (210 cal) + Double Meat (420 cal)
Beans	Black Beans (130 cal)	Black Beans (130 cal)
Toppings	Fajita Veggies (20 cal), Fresh Tomato Salsa (25 cal)	Sour Cream (110 cal), Cheese (110 cal), Queso (120 cal)
Fats/Sauce	Light Guacamole (est. 115 cal)	Guacamole (230 cal), Chipotle-Honey Vinaigrette (220 cal)
Estimated Calories	~440 calories	~1540 calories
Key Takeaway	Focus on a leafy green base with lean protein and veggies.	High-calorie bases and creamy toppings add up quickly.

Conclusion: Your healthiest option is what you make it

The healthiest thing to eat at Chipotle is a custom-built burrito bowl or salad, centered on lean protein and a generous portion of vegetables. The real power is in your hands to control the ingredients and portion sizes. By avoiding the large tortilla, limiting heavy toppings like cheese and sour cream, and filling up on greens and beans, you can enjoy a flavorful, balanced, and healthy fast-casual meal that aligns with your dietary goals.

Frequently Asked Questions

The lowest calorie option is a salad with supergreens, steak or chicken, and salsa. You can further reduce calories by skipping the rice, beans, and high-fat additions like cheese and sour cream.

Yes, a burrito bowl can be very healthy. Its nutritional value depends entirely on your ingredient choices. By filling it with lean protein, vegetables, and beans while moderating high-fat toppings, it can be a balanced, nutrient-dense meal.

For a healthier option, choose brown rice. It contains more fiber than white rice, which aids in digestion and helps you feel fuller for longer. You can also ask for a light portion to reduce overall carbs.

Guacamole is made from avocados and contains healthy monounsaturated fats. However, it is also calorie-dense. A standard scoop adds about 230 calories, so it is healthiest when enjoyed in moderation.

The best proteins for weight loss are grilled chicken and steak. They are lean, high in protein, and lower in calories and fat compared to options like carnitas or barbacoa.

To reduce sodium, choose the Tomatillo Green-Chili Salsa, which has the lowest sodium content among the salsas. Limit or skip high-sodium items like the flour tortilla, queso, and vinaigrette.

Yes, sofritas is a plant-based protein option that can be added to a healthy bowl or salad. Combine it with beans, fajita veggies, salsa, and a supergreens base for a filling and nutritious vegetarian meal.