Brenda Khan
Chipotle offers a wide range of keto-friendly options, making it a convenient choice for those on a keto diet. The popular Tex-Mex fast-food chain allows customers to customize their orders, making it easy to stick to low-carb options. From burrito bowls to salads, Chipotle offers flexibility and choice for keto dieters. The ability to choose your base, protein, toppings, and sides means you can create a delicious keto-friendly meal.
In this guide, we will explore the best keto options at Chipotle and provide tips for ordering keto-style.
| Characteristics | Values |
|---|---|
| Can you eat at Chipotle on keto? | Yes, Chipotle offers keto-friendly options. |
| Keto-friendly options | Burrito bowls, salads, lifestyle bowls (Whole30, Paleo, Keto Bowl) |
| Keto-friendly ingredients | Meat, cheese, veggies, sour cream, guacamole, salsa, queso, carnitas, barbacoa |
| Keto-friendly drinks | Unsweetened iced tea, Coke Zero |
| Keto-friendly toppings | High fat and/or low carb toppings |
| Keto-friendly sides | None mentioned |
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What You'll Learn
Keto-friendly Chipotle orders
Yes, it is possible to eat keto at Chipotle. The fact that you can customise everything puts you in complete control of your meal. When you know ahead of time how many carbs are in each of the ingredients, you can make better choices. Here are some tips for ordering keto-friendly meals at Chipotle:
Base
The burrito bowl is the best base option for keto dieters. The other base options—burrito, tacos, and salad—range from 19 to 47 net carbs, which could potentially kick you out of ketosis. If you're wondering why the salad isn't a keto-approved base, it's because the vinaigrette dressing has 19 net carbs and 12 grams of sugar. Thus, it is best to start with a base of lettuce and add your preferred protein.
Proteins
Every protein option at Chipotle is keto-friendly. You can mix and match proteins like chicken, steak, carnitas (pulled pork), and barbacoa (pulled beef) to create a rich and diverse flavour profile. For vegetarians, extra cheese is a good option, with 6 grams of protein per serving. Portion sizes for proteins typically come in 4-ounce servings, so balancing two choices keeps the meal exciting without overloading on carbs.
Toppings
Load up on low-carb toppings like guacamole, cheese, and salsa. Sour cream is another option, with 9 grams of fat per serving, but it also has 5 grams of net carbs. Queso is another popular topping at Chipotle, with 4 grams of net carbs and 8 grams of fat per serving. However, it contains tapioca starch as a thickener, so it is up to you to decide whether to include it in your keto meal.
Drinks
The best drink option at Chipotle for keto dieters is water. However, if you want something else, there are other low-carb drink options available, such as unsweetened iced tea and Coke Zero.
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Keto-friendly Chipotle ingredients
Chipotle offers a variety of keto-friendly ingredients that you can mix and match to create a delicious and satisfying keto meal. Here are some tips and suggestions for choosing keto-friendly ingredients at Chipotle:
Choose Your Base
The burrito bowl is the best keto-friendly base option at Chipotle. Other base choices like burritos, tacos, and salads contain significantly more net carbs, which can kick you out of ketosis. You can also skip the base altogether and go straight for a bowl filled with grilled meats, veggies, and cheese.
Pick Your Protein
All the protein options at Chipotle are keto-friendly. Here are the macros for a 4 oz portion of some popular choices:
- Chicken: 180 calories, 7g fat, 0g net carbs, 32g protein
- Steak: 150 calories, 6g fat, 0g net carbs, 21g protein
- Carnitas: 210 calories, 12g fat, 0g net carbs, 23g protein
- Barbacoa: 170 calories, 7g fat, 1g net carb, 24g protein
Toppings and Sides
When it comes to toppings and sides, look for high-fat and low-carb options. Here are some keto-friendly suggestions:
- Cauliflower rice: Cauliflower rice is the only keto-friendly rice option, with just 4g net carbs per serving.
- Cheese: Cheese is a great way to add fat and protein to your meal.
- Guacamole: Guacamole is a tasty and keto-friendly topping, with 2g net carbs.
- Sour cream: Sour cream is higher in carbs but can be a good source of fat for those on a keto diet. A scoop typically has about 5g of net carbs.
- Salsa: Salsa is a popular low-carb choice at Chipotle. The tomatillo red chile salsa has 3g net carbs, while the fresh tomato salsa is even lower in carbs.
- Queso: Queso has 4g net carbs and 8g of fat per serving. However, it contains tapioca starch, so some may choose to avoid it.
Drinks
Water is always the best drink choice when following a low-carb diet. If you want something else, stick to low-carb options like seltzer, unsweetened iced tea, or water with lemon or lime. Avoid sodas and other sugary drinks.
Remember, when eating keto at Chipotle, it's important to be mindful of the carb content of the ingredients and to customize your meal accordingly. With a little planning, you can easily stay on track with your keto diet while enjoying the flavors of Chipotle.
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Keto-friendly Chipotle drinks
Chipotle offers a variety of keto-friendly drinks that can accompany your meal. It is important to remember that regular sodas and sweetened drinks can quickly add unwanted carbohydrates to your meal. Therefore, it is best to opt for unsweetened beverages. Here are some keto-friendly drink options at Chipotle:
- Water: This is the best option if you are on a low-carb diet. It is hydrating and won't add any extra carbohydrates to your meal.
- Unsweetened tea: You can choose from a variety of unsweetened teas, such as iced tea or plain brewed tea. These options are refreshing and won't impact your carbohydrate intake.
- Diet soda: If you are craving a fizzy drink, opt for a diet soda instead of a regular one. These drinks are typically sweetened with artificial sweeteners, so they won't add carbohydrates.
- Coke Zero: This sugar-free drink is a good option if you want the taste of Coca-Cola without the carbohydrates and sugar.
Remember that the key to staying within your carbohydrate limit on a keto diet is to choose unsweetened and low-carb beverages. Check the nutrition facts and calculate the macros of your meal to ensure it aligns with your keto diet plan.
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Keto-friendly Chipotle salads
Chipotle offers a wide range of keto-friendly options, including pre-made bowls and the ability to build your own keto salad bowl. The Chipotle Keto Salad Bowl is a popular choice, which can be ordered as is or customised. The standard Chipotle Keto Salad Bowl includes romaine lettuce, carnitas, hot salsa, cheese, and guacamole.
When building your own keto salad bowl at Chipotle, it is important to choose a keto-friendly base. The burrito bowl is a good option, as other bases such as burritos, tacos, and salads can range from 19 to 47 net carbs, potentially kicking you out of ketosis. Romaine lettuce and cilantro-lime cauliflower rice are popular keto-friendly base options.
When selecting your toppings, stick with high-fat and/or low-carb options. Fajita veggies, fresh tomato salsa, cheese, sour cream, and guacamole are all keto-friendly toppings. You can also add protein to your salad bowl, with every protein option at Chipotle being keto-friendly. Chicken, steak, carnitas, and barbacoa are all good choices, with 0g net carbs in a 4 oz portion.
Chipotle also offers a variety of keto-friendly sauces and sides. The queso and salsa are popular choices, and water is the best drink option when on a low-carb diet.
You can order the Chipotle Keto Salad Bowl online or through the Chipotle mobile app. Building your own keto salad bowl at Chipotle is easy and convenient, allowing you to customise your meal according to your preferences and dietary needs.
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Keto-friendly Chipotle recipes
Chipotle offers a variety of keto-friendly options that can be customised to match your preferences and nutritional needs. Here are some tips and recipes to help you create delicious and satisfying keto meals at Chipotle.
Keto-Friendly Bases
When ordering keto at Chipotle, it is best to choose a burrito bowl as your base. The other options, such as burritos, tacos, and salads, typically contain higher levels of carbohydrates, which may disrupt ketosis. The vinaigrette dressing used in salads, for example, contains 19 net carbs and 12 grams of sugar. Therefore, opting for a burrito bowl filled with your favourite vegetables and low-carb ingredients is a better choice.
Protein Options
All protein options at Chipotle are suitable for a keto diet. Here is a breakdown of the macronutrients for a 4-ounce serving of some popular choices:
- Chicken: 180 calories, 7 grams of fat, 0 grams of net carbs, and 32 grams of protein.
- Steak: 150 calories, 6 grams of fat, 0 grams of net carbs, and 21 grams of protein.
- Carnitas: 210 calories, 12 grams of fat, 0 grams of net carbs, and 23 grams of protein.
- Barbacoa: 170 calories, 7 grams of fat, 1 gram of net carb, and 24 grams of protein.
Toppings and Sauces
When selecting toppings and sauces, choose high-fat and low-carb options. Some recommended toppings include:
- Sour cream: 115 calories, 9 grams of fat, 5 grams of net carbs, and 2 grams of protein.
- Guacamole: 2 grams of net carbs.
- Cheese: High in fat.
- Salsa: Low in carbs, especially green salsa options.
Some other keto-friendly sauces at Chipotle include queso and chipotle sauce, but these should be consumed in moderation due to their carb content. Each serving of queso contains 4 grams of net carbs and 8 grams of fat, along with tapioca starch as a thickener. Similarly, chipotle sauce may contain added sugars or thickeners that increase the carb count, so always check the nutritional information.
Drinks
When following a keto diet, it is best to avoid sugary drinks and opt for sugar-free alternatives. Some suitable drink options at Chipotle include:
- Water.
- Unsweetened iced tea.
- Coke Zero.
Keto Bowl Options
Chipotle offers special bowls like the Keto Bowl, which is specifically designed to fit a ketogenic diet. This bowl has only 6 grams of net carbs, providing a convenient and tasty option for those on a keto journey.
Customisation and Planning
One of the greatest advantages of eating keto at Chipotle is the ability to customise your meal. By knowing the carb content of each ingredient ahead of time, you can make informed choices and create a meal that aligns with your dietary needs. You can also use Chipotle's online nutrition calculator to determine the exact macronutrient breakdown of your meal.
In conclusion, eating keto at Chipotle is not only possible but also enjoyable, thanks to the variety of low-carb options available. By following the provided guidelines and customising your order, you can create delicious and satisfying keto-friendly Chipotle recipes.
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Frequently asked questions
Some keto-friendly options at Chipotle include the Keto Salad Bowl, the Keto Bowl, and the Burrito Bowl. You can also customize your order by choosing a protein like chicken, steak, or carnitas, and adding low-carb toppings like meat, cheese, veggies, salsa, guacamole, and sour cream.
You should avoid high-carb options like tortillas, tortilla chips, rice (both white and brown), and beans. The vinaigrette dressing on salads is also high in carbs and sugar, so it's best to skip the salad option.
Yes, you can enjoy sugar-free drinks like unsweetened iced tea and Coke Zero. Water, seltzer, and unsweetened iced tea are also good choices.
Yes, Chipotle offers various keto-friendly sides and toppings, such as cheese, sour cream, guacamole, and salsa. Just be mindful of the portion sizes and the total number of net carbs in your meal.
Chipotle does not have a dedicated keto menu, but they offer an online nutrition calculator that allows you to calculate the exact number of carbs in your meal. This can help you make more informed choices when ordering keto-friendly options.
