What is the healthiest thing you can get at Chili's? A Dietitian's Guide

December 7, 2025 •

3 min read

According to nutrition experts, many restaurant meals can contain over 1,000 calories in a single dish, making healthy dining a challenge. When you find yourself at the popular chain, you may wonder, "what is the healthiest thing you can get at Chili's?" Fortunately, with some strategic choices, it's possible to enjoy a satisfying meal without compromising your health goals.

Quick Summary

This article outlines dietitian-approved strategies for ordering healthy meals at Chili's. It covers specific menu recommendations, customization tips, and healthier side dish alternatives to navigate the menu for a more nutritious dining experience.

Key Points

Lean Protein is Key: Look for grilled chicken, sirloin steak, or salmon to get a high dose of protein without excess fat.
Customize Your Order: Ask for sauces and dressings on the side, opt for no croutons, and choose grilled options over fried.
Choose Smarter Sides: Substitute high-fat sides like fries and loaded potatoes with steamed broccoli, roasted asparagus, or black beans.
The Healthiest Entrees: The 6-oz. Classic Sirloin with Grilled Avocado, Mango-Chile Chicken, and Ancho Salmon are dietitian-approved favorites.
Be Mindful of Salads: Not all salads are healthy; avoid those with fried toppings or creamy dressings and order dressing on the side.
Modify Your Drink: Stick with water, unsweetened iced tea, or the Skinny Patrón Margarita to avoid empty calories from sugary drinks.

Navigating the Chili's Menu for Healthier Choices

Chili's is known for its flavorful Tex-Mex and American comfort food, but many menu items are surprisingly high in calories, sodium, and fat. However, the menu also includes lighter options, particularly within its 'Guiltless Grill' section, and many standard dishes can be modified to be healthier. The key is knowing what to look for and how to customize your order effectively. Focusing on lean proteins, fiber-rich vegetables, and requesting sauces on the side are a few simple ways to make a significant difference.

Top Dietitian-Recommended Entrees

For a balanced meal, nutrition experts often recommend selecting a lean protein paired with vegetables. Here are some of the best choices available at Chili's:

6-oz. Classic Sirloin with Grilled Avocado: This dish is a standout option, featuring a lean cut of steak topped with healthy avocado and pico de gallo, and served with roasted asparagus. It's a high-protein, relatively low-calorie meal that offers a good balance of macronutrients.
Ancho Salmon: Salmon is rich in heart-healthy omega-3 fatty acids. Chili's version is served with Mexican rice and steamed broccoli, providing a complete and nutritious meal. You can further reduce calories by requesting no rice and a double portion of broccoli instead.
Mango-Chile Chicken: This grilled chicken breast is topped with a sweet and spicy mango salsa and served with steamed broccoli and Mexican rice. It's a flavorful, high-protein choice that avoids heavy, creamy sauces.
Margarita Grilled Chicken: A simple and satisfying option, this entree features grilled chicken, Mexican rice, and black beans. Requesting the chicken without the sauce or with a lighter seasoning can help manage sodium levels.

Building a Smarter Salad

While salads may seem like the obvious healthy choice, options like the Quesadilla Explosion Salad can pack as many calories as a decadent burger. To avoid this, be mindful of what goes into your bowl.

Grilled Chicken Salad: A solid choice, this includes grilled chicken, greens, and vegetables. Order dressing on the side and skip the croutons to control fat and calorie intake. The avocado ranch dressing is a lower-calorie, lower-fat choice compared to others.
Caribbean Salad with Seared Shrimp: This tropical salad is a lighter option, featuring protein-rich shrimp over greens. It's best enjoyed with dressing on the side and tortilla strips omitted.

Healthier Sides and Substitutions

The sides you choose can make or break the nutritional value of your meal. Opting for healthier swaps is crucial.

Best Side Choices

Steamed Broccoli
Roasted Asparagus
Black Beans
Mexican Rice (in moderation)
Fresh Salsa with Chips (skip the chips or only have a few)

Worst Side Choices

Loaded Mashed Potatoes
Homestyle Fries
Awesome Blossom Petals
White Cheddar Mac & Cheese

Comparison of Chili's Healthier Entrees


Entree	Calories	Protein	Notes
6-oz. Classic Sirloin with Avocado	~300 kcal (with asparagus)	34g	Excellent balance, low calories.
Ancho Salmon	620-630 kcal	48g	Rich in healthy fats, well-rounded meal.
Mango-Chile Chicken	490 kcal	34g	Flavorful, lean, and moderately low calorie.
Margarita Grilled Chicken	660 kcal	69g	Highest protein, but high sodium.
Grilled Chicken Salad	~420 kcal (without extras)	37g	Highly customizable, control dressing.

Smart Modifications for a Healthier Meal

Request Sauces on the Side: This simple change gives you control over the amount of high-calorie dressings and condiments you consume.
Go Bunless with Burgers: If you're craving a burger, ordering it without the bun or in a lettuce wrap is a great way to save on calories and carbs. A black bean patty is another excellent, high-fiber substitute.
Opt for Grilled over Fried: Always choose grilled chicken or fish over crispy, breaded, and fried alternatives. This reduces a significant amount of fat and calories.
Drink Water: Sodas and other sugary beverages can pack hundreds of hidden calories. Water or unsweetened iced tea are the healthiest choices.
Listen to Your Body: Restaurant portions are often oversized. Consider taking half your meal to-go at the start to prevent overeating.

Conclusion

While Chili's is not typically seen as a health food destination, it is completely possible to create a delicious and nutritious meal. The 6-oz. Classic Sirloin with Grilled Avocado and the Mango-Chile Chicken are consistently cited by dietitians as excellent choices, offering high protein and balanced macros at a reasonable calorie count. By being mindful of your menu choices, opting for grilled preparations, and customizing your dressings and sides, you can enjoy dining out while staying on track with your health and wellness goals.

Visit the official Chili's website for the most up-to-date nutritional information.

Frequently Asked Questions

The 6-oz. Classic Sirloin with Grilled Avocado, served with roasted asparagus, is one of the lowest-calorie entrees on the menu, typically coming in around 300 calories.

Yes, the Ancho Salmon is an excellent choice for heart health. Salmon is a great source of omega-3 fatty acids, which can help promote heart health.

To make a salad healthier, opt for grilled chicken or shrimp, choose a vinaigrette-style dressing, and always ask for the dressing on the side to control the portion. Skip high-calorie toppings like croutons and cheese.

Chili's fajitas can be a healthier option, especially if you get chicken or shrimp and ask for them without tortillas and heavy condiments like sour cream. Focus on the protein and veggies.

You should generally avoid fried items like fried chicken tenders, burgers with excessive toppings, creamy pasta dishes, and rich, high-calorie salads like the Quesadilla Explosion Salad.

Yes, vegetarians can build a healthy meal by ordering the black bean patty as a substitute in a burger (without the bun), or ordering the veggie fajitas with black beans.

The best side dish options are nutrient-dense, low-calorie choices such as steamed broccoli, roasted asparagus, and black beans. These provide fiber and vitamins without the added fat and calories of fries or loaded potatoes.