Which items at Chipotle are gluten-free?

According to Chipotle's official allergen information, the vast majority of its menu items are naturally gluten-free, with the only consistent exception being the flour tortillas. This makes it a popular and reliable destination for many gluten-free diners.

Quick Summary

Nearly all of Chipotle's menu ingredients are naturally gluten-free, with flour tortillas being the main exception. Options include bowls, salads, and corn-tortilla tacos with various proteins, rice, beans, salsas, and toppings. Precautions for cross-contamination are essential for sensitive individuals.

Key Points

• Flour Tortillas are the Exception: All ingredients at Chipotle are naturally gluten-free, except for the flour tortillas.

• Bowls and Salads are the Safest Choice: These bases eliminate the need for tortillas and minimize contamination risk.

• All Proteins are Gluten-Free: Chicken, steak, carnitas, barbacoa, and sofritas are all prepared without gluten.

• Take Precautions for Celiac Disease: Ask staff to change gloves and use clean utensils to prevent cross-contamination.

• Corn-Based Items Carry Minor Risk: Chips and corn tortillas may contain trace gluten from agricultural co-mingling, though ingredients are gluten-free by recipe.

• Lifestyle Bowls Offer Pre-built Options: Specialized bowls like the Plant Powered or Keto Salad are pre-designed to be gluten-free.

Your Ultimate Guide to Gluten-Free Eating at Chipotle

Navigating a restaurant menu with a gluten sensitivity or celiac disease can be challenging, but Chipotle stands out as a fast-casual option with a highly accessible, almost entirely gluten-free menu. With a focus on fresh, customizable ingredients, most of their offerings are naturally free of gluten-containing grains. The key is knowing what to select and, for those with severe sensitivities, how to manage the risk of cross-contamination.

The Safest Gluten-Free Bases: Bowls and Salads

For a completely worry-free gluten-free meal, opting for a burrito bowl or salad is the most straightforward choice. These options eliminate the need for any tortillas, flour or corn, and create a solid foundation for your customized meal. You begin with either a base of rice or lettuce and build from there with your preferred fillings.

Gluten-Free Proteins

All of Chipotle’s primary proteins are marinated and cooked without gluten, making them safe for a gluten-free diet.

• Chicken: Made with chipotle adobo, cumin, garlic, and oregano.
• Steak: Seasoned similarly to the chicken with chipotle adobo.
• Barbacoa: Braised beef, shredded and cooked for hours.
• Carnitas: Slowly braised and tender pork.
• Sofritas: A vegan option made from shredded organic tofu braised with chipotle chilis.

Gluten-Free Rice and Beans

Both the rice and bean options are free of gluten ingredients, providing a hearty base for your bowl or tacos.

• White Rice: Cilantro-lime white rice.
• Brown Rice: Cilantro-lime brown rice.
• Pinto Beans: Seasoned simply without gluten.
• Black Beans: Also prepared without any gluten ingredients.

Safe Toppings and Salsas

Nearly all toppings and salsas are gluten-free, though some precautions are advised for those with celiac disease due to potential cross-contamination.

• Fresh Tomato Salsa: A mix of tomatoes, onions, cilantro, and jalapeños.
• Tomatillo-Green Chili Salsa: Mild and tangy.
• Tomatillo-Red Chili Salsa: Medium heat with a smoky flavor.
• Guacamole: Always a favorite, made from fresh avocados.
• Queso Blanco: A creamy, white cheese dip thickened with corn starch.
• Sour Cream: 100% cultured cream.
• Monterey Jack Cheese: Shredded cheese topping.
• Fajita Veggies: Sauteed onions and bell peppers.
• Romaine Lettuce: The base for salads and a topping for bowls.

Crunchy Tacos and Chips

For those craving a crispier texture, crunchy corn tortilla tacos are a safe choice, and Chipotle’s tortilla chips are also made with corn. The chips are fried in dedicated fryers, reducing the risk of contamination from the frying process itself. However, as Chipotle states, items made with corn may contain trace amounts of gluten from co-mingling in the fields. Highly sensitive individuals may choose to avoid corn-based items as an extra precaution.

Ordering with Celiac Disease: Minimizing Cross-Contamination

For people with celiac disease or high gluten sensitivity, the preparation process is a critical consideration. Because employees handle flour tortillas on the same assembly line, the risk of cross-contact is present. Fortunately, Chipotle trains its staff on gluten-free protocols. To ensure a safer meal, follow these steps:

1. Inform the server: Clearly state that you have a gluten allergy or celiac disease at the beginning of your order.
2. Request fresh gloves: Ask the employee to change their gloves before preparing your meal.
3. Ask for clean utensils: Request that fresh, clean utensils are used for scooping ingredients.
4. Prioritize fresh tubs: If you are extremely sensitive, you can ask the staff to get ingredients from fresh, unused tubs in the back.

Comparison of Chipotle Bases

Here is a quick comparison of Chipotle's main base options for gluten-free and non-gluten-free diets.

Item	Gluten-Free	Potential Cross-Contamination Risk	Notes
Burrito Bowl	Yes	Low (managed via ordering process)	Excellent for customizing with a low risk.
Salad	Yes	Low (managed via ordering process)	Another safe and healthy base choice.
Corn Tortilla Tacos	Yes	Medium (field co-mingling)	Safe ingredients, but potential risk for extremely sensitive diners.
Chips	Yes	Medium (field co-mingling, shared line)	Fried in dedicated fryers, but field co-mingling is a possibility.
Flour Tortillas	No	High	This is the only item explicitly containing gluten.
Quesadilla (with flour tortilla)	No	High	Made with flour tortilla, not gluten-free.

Conclusion

Chipotle offers a wide array of delicious and naturally gluten-free options that can be safely enjoyed by many. By sticking to a bowl or salad, choosing safe proteins and toppings, and taking active steps to minimize cross-contamination, those with celiac disease and gluten sensitivities can have a confident and satisfying dining experience. Always communicate your needs clearly with the staff to ensure they follow the necessary protocols. While the menu is very friendly overall, awareness of potential risks, especially for corn-based items, is key for highly sensitive individuals. Enjoy building your perfect gluten-free meal at Chipotle!

Frequently Asked Questions

What is the only item with gluten at Chipotle?

The only menu item at Chipotle that contains gluten is the flour tortilla used for burritos, soft tacos, and quesadillas.

Can I have chips if I am gluten-free?

Yes, Chipotle's chips are made from corn tortillas and are gluten-free by ingredients. However, for those with high sensitivity, be aware that corn products may have trace gluten from field co-mingling.

Is Chipotle's rice gluten-free?

Yes, both the white and brown cilantro-lime rice at Chipotle are gluten-free.

How can I avoid cross-contamination for my gluten-free meal?

To minimize cross-contamination, you should inform the employee of your allergy, ask them to change their gloves, and request clean utensils and ingredients from fresh tubs if possible.

Are Chipotle's beans gluten-free?

Yes, both the black beans and pinto beans are gluten-free.

Are the Lifestyle Bowls at Chipotle gluten-free?

Yes, all of Chipotle's Lifestyle Bowls, including vegan, Whole30, and Keto options, are designed to be gluten-free.

Is the Queso Blanco at Chipotle gluten-free?

Yes, the Queso Blanco is a gluten-free cheese dip thickened with corn starch.

Are the carnitas at Chipotle gluten-free?

Yes, the carnitas are a naturally gluten-free pork option.