What's the Healthiest Thing I Can Get at Chipotle?

November 13, 2025 •

3 min read

Did you know the average Chipotle burrito can pack over 1,000 calories, more than half the daily recommendation for some adults? So, what's the healthiest thing you can get at Chipotle? The answer lies not in a single item, but in smart customizations that prioritize fresh ingredients and lean proteins while managing high-calorie additions.

Quick Summary

This guide provides expert advice on building a healthy meal at Chipotle, focusing on smart ingredient choices, strategic protein selection, and avoiding hidden calories to fit your dietary goals.

Key Points

Start with a Bowl or Salad: Skip the burrito tortilla, which adds over 300 empty calories, and opt for a bowl with supergreens or light brown rice.
Choose Lean Proteins: Select grilled chicken, steak, or sofritas, which are significantly lower in calories and fat than carnitas or brisket.
Load Up on Veggies: Double up on fajita vegetables and romaine lettuce to add fiber and volume with minimal calories.
Moderate High-Calorie Toppings: Use creamy additions like cheese, queso, and sour cream sparingly, as they are loaded with saturated fat and calories.
Select Flavorful Salsas: Opt for fresh salsas like fresh tomato or tomatillo green-chili for a low-calorie flavor boost instead of sugary dressings.
Don't Forget Healthy Fats: Add a controlled portion of guacamole for heart-healthy fats, but be mindful of its higher calorie count.
Order Ahead: Use the Chipotle app to pre-build your meal and resist temptation at the counter to add unnecessary, high-calorie items.

Building a Healthy Foundation: Bowls Over Burritos

Your first decision sets the stage for the entire meal: burrito, bowl, or salad? The large flour tortilla used for burritos adds 320 calories and 50 grams of carbohydrates alone, instantly making it a high-calorie choice. Opting for a bowl or salad is the most significant step you can take toward a healthier meal.

For your base, consider the following options:

Supergreens Salad: The lowest-calorie base at just 15 calories, offering a wealth of vitamins and nutrients.
Brown Rice: A better option than white rice, brown rice provides more fiber to keep you feeling full longer. You can also ask for a light portion to reduce calories further.
Cilantro-Lime Cauliflower Rice: This newer option is an excellent low-carb, low-calorie alternative to traditional rice, especially for keto or paleo diets.

Lean Proteins and Fiber-Rich Fillings

Once your foundation is set, focus on lean protein sources and nutrient-dense, fiber-rich fillings. This combination promotes satiety and provides the necessary building blocks for muscle repair and sustained energy.

Lean Protein Choices

Steak: At 150 calories per serving, steak is surprisingly the lowest-calorie meat protein on the menu.
Sofritas: This plant-based tofu protein is also a low-calorie option at 150 calories and is packed with flavor.
Chicken: Another lean option, grilled chicken contains 180 calories per serving.

Best Toppings and Fillings

Fajita Veggies: Sautéed peppers and onions add fiber, vitamins, and bulk for only 20 calories. Load up on these to fill your bowl without adding significant calories.
Beans (Black or Pinto): Both types are high in fiber and plant-based protein, making them an excellent choice for a filling meal.
Fresh Salsas: The fresh tomato salsa and tomatillo green-chili salsa are excellent low-calorie flavor boosters, adding just 25 and 15 calories, respectively.

Navigating the High-Calorie Toppings and Add-ons

Some of Chipotle's most popular toppings are also its highest in calories and fat. Moderation or exclusion is key when it comes to cheese, sour cream, and queso. For example, a single serving of queso blanco adds 120 calories. Likewise, a regular order of chips contains over 500 calories. The Chipotle-honey vinaigrette is another offender, adding 220 calories.

Nutrient-Rich vs. Calorie-Dense Options


Ingredient Category	Healthier Choice	Calorie-Dense Choice	Nutritional Insight
Base	Salad greens or Cauliflower Rice	Burrito Tortilla	Saves 320+ calories and excess carbs.
Carbs	Light Brown Rice or Skip Rice	White Rice, Full Portion	Brown rice offers more fiber; skipping rice reduces calories.
Protein	Steak or Sofritas	Carnitas or Smoked Brisket	Choose lean proteins to control fat and calorie intake.
Healthy Fats	Guacamole (in moderation)	Queso Blanco or Sour Cream	Avocado provides heart-healthy fats, whereas dairy adds saturated fat.
Flavor	Tomatillo-Green Chili Salsa	Chipotle-Honey Vinaigrette	Salsas provide flavor with minimal calories; vinaigrette is high in sugar and calories.
Bulk	Extra Fajita Veggies	Full Rice and Beans	Veggies add volume and fiber with very few calories.

Example Healthy Chipotle Orders

To put these principles into practice, here are a few healthy order examples tailored to different goals:

The Lean and Green Bowl: Start with a supergreens base. Add grilled chicken or sofritas, black beans, and double the fajita vegetables. Top with fresh tomato salsa and tomatillo-green chili salsa for a flavor boost without heavy calories. This is a great, filling, low-carb option.
The Balanced Brown Rice Bowl: Choose a brown rice base with light pinto beans and lean steak. Add romaine lettuce and fajita veggies. Finish with the mild fresh tomato salsa. This offers a balanced mix of complex carbs, protein, and fiber.
The Keto Salad Bowl: For a low-carb, keto-friendly option, use a romaine lettuce base. Add steak, fajita vegetables, and cheese. Top with guacamole and tomatillo red-chili salsa.

Conclusion: Your Choices Matter

Ultimately, the healthiness of your Chipotle meal is determined by the choices you make. By swapping a tortilla for a bowl, prioritizing lean proteins and vegetables, and being mindful of high-fat, high-calorie additions, you can transform your meal from a potential diet disaster into a genuinely healthy, satisfying, and delicious option. The power of customization is in your hands—use it wisely to build a meal that aligns with your nutritional goals.

Learn more about building healthy, balanced meals and understanding nutrition at the National Institutes of Health website.

Frequently Asked Questions

Yes, Chipotle's Lifestyle Bowls, such as the Keto or Paleo bowls, are designed with specific dietary needs in mind and are often a healthier choice, as they are pre-portioned and strategically built to manage calories and macros.

Brown rice is generally the healthier option, as it contains more fiber than white rice. For an even lower-carb alternative, consider the cilantro-lime cauliflower rice.

To reduce sodium, be mindful of your protein choice and limit high-sodium salsas and condiments. The tomatillo-green chili salsa is the lowest-sodium salsa option available.

Guacamole offers heart-healthy monounsaturated fats and fiber, but it is calorie-dense. Enjoy it in moderation or request a half-portion to control calorie intake.

The steak is one of the lowest-calorie protein options, coming in at 150 calories per serving. Sofritas, the plant-based option, also contains 150 calories per serving.

Skipping beans is not necessary for a healthy meal. Black and pinto beans are excellent sources of protein and fiber, helping you feel full. They are a beneficial addition, especially for plant-based meals.

No, a regular side of chips adds over 500 calories and significant sodium. It's best to skip the chips entirely or share them with a friend to avoid adding excessive empty calories.