Jeffrey Salazar
Chipotle is a popular choice for those on a keto diet due to its highly customizable menu. While the chain does not offer grass-fed meat, it does provide a range of keto-friendly options, including protein-rich dishes such as steak, chicken, and barbacoa. To stay within the keto diet guidelines, it is recommended to avoid certain items like burritos, tortillas, tortilla chips, rice, and beans, which are high in carbohydrates. Instead, opt for a burrito bowl or a keto salad bowl with meat, cheese, and low-carb vegetables.
| Characteristics | Values |
|---|---|
| Eating keto at Chipotle | Possible |
| Customization | High |
| Keto-friendly options | Keto salad bowl, Burrito bowl, Lifestyle bowls, Cauliflower rice, Keto salsa, Cheese, Sour cream, Guacamole, Romaine lettuce, Meat (steak, chicken, carnitas, barbacoa, chorizo, sofritas) |
| Non-keto-friendly options | Tortillas, Chips, Rice, Beans, Tacos, Burritos, Roasted-chili corn salsa, Regular soda |
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What You'll Learn
Keto-friendly options at Chipotle
Chipotle offers a variety of keto-friendly options that can be easily customized to fit your dietary needs. Here are some keto-friendly choices to consider when ordering at Chipotle:
Keto Salad Bowl
The Keto Salad Bowl is a popular choice for those on the keto diet. This option typically includes supergreens, chicken, red salsa, fresh tomato salsa, sour cream, cheese, and guacamole. It is designed to be keto-friendly, gluten-free, and grain-free. You can customize this bowl further by adjusting the portions or adding more ingredients to fit your preferences and macros.
Lifestyle Bowls
Chipotle offers Lifestyle Bowls, which are curated to help you meet your dietary goals. The Wholesome Bowl, for example, is paleo, Whole30, grain-free, gluten-free, and keto-friendly. It typically includes supergreens, chicken, fajita veggies, fresh tomato salsa, and guacamole. You can customize these bowls through the digital ordering system to align with your specific keto requirements.
Cauliflower Rice
Cauliflower rice is another keto-friendly option at Chipotle. It has a low carb count, with one serving containing 4g of net carbs. While it may not always be available, you can recreate Chipotle's cilantro lime cauliflower rice at home using various recipes.
Proteins
When it comes to protein, you can choose from a variety of keto-friendly options at Chipotle. Steak, chicken, pork, and barbacoa are excellent choices. Sofritas, made from organic shredded tofu, are a wonderful option for vegetarians on the keto diet. You can also opt for double meat to increase your protein intake and stay fuller longer.
Sauces and Toppings
Chipotle offers several keto-friendly sauces and toppings to enhance the flavor of your meal. Medium and hot salsa, queso, and guacamole are popular choices. Sour cream is another option that provides a creamy texture and a good source of fat, but keep in mind its carb content.
Remember, when ordering at Chipotle, you have the flexibility to customize your meal. Be mindful of the carb counts in different ingredients, and don't be afraid to ask for specific adjustments to make your Chipotle experience keto-friendly.
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Customising your order
Chipotle is a great place to eat out if you are on a keto diet because you can customise your order. You can choose exactly what goes on your plate, making it a convenient choice for those on a low-carb diet.
To stay keto, you should avoid burritos, tortillas, tortilla chips, tacos, rice, beans, and regular sodas.
Instead, opt for a burrito bowl without the rice, or a keto salad bowl with meat, cheese, and low-carb vegetables. You can also choose from a range of protein options, including steak, chicken, and carnitas, which all contain zero net carbs.
If you want to add some extra fat to your meal, go for sour cream, cheese, and/or guacamole. For a more flavourful dish, add some salsa. Fresh tomato salsa has zero net carbs, while tomatillo green chilli salsa has four net carbs.
Chipotle also offers special bowls like the Keto Bowl, which has only six grams of net carbs.
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High-carb foods to avoid
While on a keto diet, it is important to avoid high-carb foods to keep your body in a state of ketosis, where it burns stored fat for energy instead of carbohydrates. Here are some high-carb foods that you should generally avoid while on a keto diet:
Starchy Vegetables
Starchy vegetables such as corn, potatoes, sweet potatoes, beets, and peas are high in digestible carbohydrates and should be limited. For example, peas have 12 grams of net carbs per cup, while potatoes and sweet potatoes are also significant sources of carbs.
Fruits and Fruit Juices
High-sugar fruits such as bananas, especially at the beginning of your keto journey, should be avoided as they can cause a rapid spike in blood sugar levels. Even fruit juices, including 100% fruit juice, are high in fast-digesting carbs and should be replaced with water. Berries are a good lower-carb fruit option, but portions should still be kept low as fruits are naturally high in carbs.
Dairy
Milk is an excellent source of various vitamins and minerals, but it also contains 12 grams of sugar (lactose) per cup. Hence, it is advisable to opt for almond or coconut milk instead when on a keto diet. Additionally, plain yogurt is preferable to flavoured varieties, as they often contain added sugars, which are high in carbohydrates and low in nutrients.
Beans and Legumes
While beans and legumes are high in fibre and protein and are part of a heart-healthy diet, they are also high in carbohydrates. A serving of pinto beans has 21 grams of carbs, while black beans contain 22 grams. These extra carbs can add up quickly, so it is best to avoid them or include them in small amounts, keeping in mind your daily carb intake allowance.
Grains
All types of bread and tortillas are not recommended on a keto diet due to their high carb content. Chips, crackers, and other processed grain-based snack foods should also be minimised or avoided as they are high in carbohydrates and low in fibre. Gluten-free options are not necessarily carb-free, so be mindful of their carb content as well.
Sugar
Sugar, honey, maple syrup, and other forms of sugar are high in carbohydrates and low in nutrients. It is best to limit or avoid these when on a keto diet, as they can quickly increase your carb intake without providing essential nutrients.
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Keto-friendly ingredients
The ketogenic diet is a very low-carb diet. While following a keto diet, it is important to be mindful of the carbs in the ingredients. Here are some keto-friendly ingredients:
Meat and Poultry
Meat and poultry are considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Some meat options include steak, chicken thighs, bacon, and sausage.
Fish and Shellfish
Fish and shellfish are very keto-friendly. Salmon and other fatty fish like sardines, mackerel, and tuna are nearly carb-free and high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels. Shellfish is also keto-friendly, but the carb count varies by type.
Eggs
Eggs are high in both protein and fat and can be a quick meal solution on their own. They are also a staple in many keto-friendly dishes like frittatas and casseroles.
Dairy
When it comes to dairy, avoid sugary options like conventional ice cream, flavored milk, and sweetened yogurts. Instead, opt for full-fat dairy milk, coconut milk, almond milk, or other low-carb dairy substitutes. Hard cheeses tend to have fewer carbs, but you can also choose cottage cheese or cream cheese. Sour cream is also an option, as it is packed with fat and provides an easy fat source.
Oils
Oils such as olive oil, sunflower oil, grapeseed oil, and canola oil are great for cooking and dressings.
Vegetables
Vegetables that grow aboveground, like leafy greens, tend to be lower in carbs. Some keto-friendly vegetables include cauliflower, zucchini, romaine lettuce, tomatoes, and avocados. Mashed cauliflower made with cream and cheddar cheese is a healthy and grain-free replacement for mashed potatoes.
Fruits
Most fruits are too high in carbs for the keto diet, but berries, strawberries, and raspberries are low-carb options. Avocados are also a versatile and healthy-fat fruit option.
Nuts and Seeds
Nuts and seeds are high in fat and low in carbs. They are also high in fiber, which can help you feel full and lower your calorie intake. Some keto-friendly options include almonds, walnuts, and flax seeds.
Drinks
Water is always a good choice, but if you're looking for something else, unsweetened sparkling water is a great keto-friendly alternative to soda. Tea and coffee are also zero-carb options.
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Keto-friendly drinks
While on a keto diet, it is best to avoid foods with high carbohydrate content. This includes burritos, tortillas, chips, rice, and beans. However, Chipotle offers a variety of keto-friendly options that can be customized to fit your dietary needs.
For a keto-friendly meal at Chipotle, opt for a salad bowl or a burrito bowl without rice and beans. Fill your bowl with low-carb ingredients such as romaine lettuce, cauliflower rice, salsa, guacamole, cheese, and meat. Be mindful of the carb count in ingredients like sour cream, which has 5 grams of net carbs per serving.
Now, onto keto-friendly drinks! Here are some beverages you can enjoy while on a keto diet:
- Water: While water is a healthy choice as it is free of calories, carbs, and additives, you might want to add some flavour to it. Try adding lemon or lime juice to your water for a refreshing twist.
- Tea: Tea is a great keto-friendly option, as it is carb- and calorie-free, as long as you don't add any sweeteners. Herbal teas, such as chamomile, are perfect for the evening as they are caffeine-free.
- Coffee: Coffee is another keto-friendly option, but be mindful of any added sugars or creamers that may increase the carb count.
- Sparkling Water: Sparkling water is usually free of net carbs and can be a refreshing alternative to still water. Try brands like Perrier, Aura Bora, or Hint.
- Vegetable Juice: While fruit juices are typically high in sugar, some vegetable juices can be keto-friendly. Just remember that juicing removes most of the nutritious fiber from the veggies.
- Plant-based Milk: Unsweetened plant-based milk, such as almond or coconut milk, is keto-friendly. Avoid dairy milk as it contains natural sugar.
- Diet Soda: Diet sodas like Diet Coke are technically keto-compliant, but they may not be the best choice due to artificial sweeteners. Instead, look for sodas sweetened with natural zero-calorie sweeteners like stevia.
- Alcohol: There are keto-friendly alcoholic drinks, but be mindful of the carb content and avoid sugary mixers.
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Frequently asked questions
No, chipotle chips are not keto-friendly as they have a high carb count. A serving of chips has 66g of net carbs.
You can eat a keto salad bowl with meat, cheese, and low-carb vegetables. You can also eat a burrito bowl with meat and low-carb toppings, but skip the rice, beans, and tortillas.
Some keto-friendly options at Chipotle include steak, chicken, barbacoa, carnitas, and romaine lettuce. You can also add sour cream, cheese, and guacamole for extra fat.
You should avoid burritos, tortillas, rice, beans, and regular sodas or sweetened drinks.
