Keto Dieters: Pollo Loco's Burrito Carbs Unveiled

El Pollo Loco's Keto Burrito is a popular choice for those on a keto diet, but how many carbs does it contain? The burrito is filled with lettuce, cabbage, chicken, cotija cheese, avocado, pico de gallo salsa, and a low-carb creamy cilantro dressing, all wrapped in a keto tortilla. While it is a good option for those looking for a keto-friendly meal, the number of carbs it contains may surprise you. According to El Pollo Loco, their keto burrito has 9 grams of net carbs. However, if you are counting total carbs instead of net carbs, it contains 30 grams of total carbs due to its 21 grams of fiber.

The El Pollo Loco keto burrito's nutritional value

The El Pollo Loco Keto Burritos Nutritional Value

El Pollo Loco is a fast-casual restaurant chain that offers Mexican-style food, including keto-friendly options. One of its popular keto-friendly dishes is the "World's First Keto Burrito," which is a tortilla-based dish filled with a variety of ingredients. Here is a detailed breakdown of the nutritional value of this keto burrito.

Macronutrients:

According to El Pollo Loco's website, their keto burrito contains 510 calories, with 29 grams of fat, 52 grams of protein, 30 grams of total carbs, and 9 grams of net carbs. The total carbs are relatively high for a keto dish, mainly due to the tortilla. However, it's important to note that this value includes dietary fiber, which doesn't impact ketosis as much as digestible carbs.

Fiber and Sugar:

The keto burrito provides a substantial amount of dietary fiber, with 21 grams. This high fiber content is beneficial for digestive health and can also help you feel fuller for longer. In contrast, the sugar content is relatively low, with only 1.4 grams, making it suitable for a keto diet.

Ingredients and Micronutrients:

The keto burrito is packed with a variety of nutritious ingredients, including a lettuce blend, cabbage, chicken breasts, cotija cheese, avocado slices, pico de gallo salsa, and a low-carb, creamy cilantro dressing. Each of these ingredients contributes to the overall nutritional profile of the dish.

For example, the chicken provides lean protein, the avocado contributes healthy fats, and the vegetables add essential vitamins and minerals. It's worth noting that the sodium content of this dish is on the higher side, at 1,500 milligrams, so it may not be suitable for those watching their sodium intake.

Comparison to Regular Burritos:

El Pollo Loco's keto burrito is a much better option for those on a keto diet compared to their regular burritos, which can contain anywhere from 63 to 87 grams of carbs per burrito. The keto burrito achieves its low-carb status by using a keto tortilla and avoiding beans and rice as fillings.

Homemade Alternative:

For those who want to further reduce the carb content, a homemade version of the El Pollo Loco keto burrito is also an option. This recipe uses similar ingredients but achieves a lower net carb count of 6.9 grams by carefully controlling portion sizes and choosing a different keto tortilla.

In conclusion, the El Pollo Loco keto burrito is a convenient and tasty option for those following a keto diet. While it may not have the perfect keto ratio of fats to protein to carbs, it is a significant improvement over regular burritos and can be customized with extra toppings or dressings to better suit individual dietary needs and preferences.

How to make a keto burrito bowl

A keto burrito bowl is a great option for those wanting to enjoy Mexican-style cuisine while adhering to a keto diet. This type of bowl is packed with flavour and is a fun dish to make at home. Here is a step-by-step guide on how to make a delicious keto burrito bowl, inspired by El Pollo Loco's keto options.

Ingredients:

• Keto tortillas (store-bought or homemade)
• 1 cup chopped green leaf lettuce
• 1 pound of cooked chicken breast or strips, chopped into 1-inch pieces
• 1/2 cup shredded purple cabbage
• 1/2 cup pico de gallo
• 1 large avocado, sliced
• 1/2 cup cotija cheese, crumbled
• 1/2 cup creamy cilantro dressing

Optional Extras:

• Extra cheese
• Extra creamy cilantro dressing
• Sliced jalapenos
• Lime

Method:

Place the keto tortillas on a counter or cutting board. You can use these as a base for your bowl, or you can chop them into strips and mix them through.

Add 1/4 cup of green lettuce to each bowl, followed by 1/2 cup of chopped chicken, 1/8 cup of cabbage, 2 tablespoons of pico de gallo, 1/4 of the avocado, 2 tablespoons of cotija cheese, and 2 tablespoons of creamy cilantro dressing.

If you want to add some extra flavour, squeeze some lime over the top, and add some sliced jalapenos.

There you have it! A delicious keto burrito bowl, inspired by El Pollo Loco's keto options. This bowl is a great option for those wanting a quick, tasty, and keto-friendly meal. Enjoy!

Tips:

• Check your local grocery store for keto tortillas, or order some online.
• If you can find a premade creamy cilantro dressing, this will save you time! Just check the ingredients and carb content to ensure it's keto-friendly.
• This dish is best enjoyed fresh, so it's a great option for a quick lunch or dinner.
• Pre-cook the chicken to save time when you're ready to assemble the bowl.
• If you want to add some extra fat to your bowl, include some extra cheese or dressing.

Nutritional Information:

For those wanting to track their macros, here is the nutritional information for this keto burrito bowl: 509 Calories, 29.4g Fat, 20.5g Total Carbs, 13.6g Fiber, 1.4g Sugar, 47.8g Protein, and 6.9g Net Carbs.

How to make a keto burrito at home

Keto burritos are a fun meal for the entire family, whether they are low-carb dieters or not. The key to making a burrito keto is to use a keto tortilla and fill it with meat, cheese, and veggies to keep the carbs as low as possible. Here is a step-by-step guide on how to make a delicious keto burrito at home:

Ingredients:

First, gather your ingredients. For the tortillas, you can use coconut flour tortillas or make your own keto-friendly tortillas. For the filling, you will need:

• Protein of your choice (ground beef, chicken, pulled chicken, turkey chili, white fish such as cod, or eggs)
• Vegetables (avocado, lettuce, tomatoes, coriander/cilantro, red onion, jalapenos, cauliflower rice, cabbage, radishes)
• Dairy (cheddar cheese, sour cream, feta cheese, crema, queso, or Monterey Jack cheese)
• Spices and seasonings (Mexican spices, chili powder, cumin, garlic powder, oregano, taco spices)
• Olive oil or avocado oil for cooking
• Optional ingredients: salsa, guacamole, lime

Instructions:

Step 1: Prepare the Tortillas

If you are making your own tortillas, follow a keto tortilla recipe. You can find recipes for coconut flour tortillas or almond flour tortillas online. The key to a pliable tortilla is to roll out the dough as thinly as possible between two sheets of parchment paper. Cook the tortillas on a skillet or pan over medium heat for just 3-6 seconds on each side—be careful not to overcook them, or they will lose their pliability.

Step 2: Prepare the Filling

Heat a tablespoon of olive oil or avocado oil in a frying pan. Fry onion and garlic over medium heat until slightly soft. If you are using bacon, you can add it at this stage. Then, add your choice of protein and cook until browned and cooked through. For ground beef, this should take about 4-5 minutes. Add your desired spices and seasonings, and continue cooking until thickened. Taste and adjust the seasoning as needed.

Step 3: Assemble the Burritos

Place a sheet of tin foil on a flat surface and add a tortilla. If you are using guacamole or salsa, spread a generous amount on the tortilla. Then, add your desired amount of filling: protein, vegetables, and dairy. You can also add a squeeze of lime for extra flavor.

Step 4: Roll the Burritos

Fold the opposite ends of the tortilla over the filling, and then fold up the bottom of the tortilla, rolling it and tucking in the ends as you go. Cut the burrito in half before serving, if desired.

Tips and Variations:

• These burritos are best served fresh, but you can also make the ingredients a day or two ahead of time and assemble them before serving.
• You can change up the protein, vegetables, and dairy to suit your preferences. For example, you could use pulled chicken instead of ground beef, or add sautéed cauliflower rice for extra veggie power.
• If you want to make a breakfast burrito, simply use fried or scrambled eggs as your protein.
• If you are making the burritos ahead of time, be sure to exclude ingredients that don't freeze well, such as avocado and crema.
• To make the burritos even more portable, wrap them in tin foil to eat them on the go.

Enjoy your delicious keto burritos!

Other keto options at El Pollo Loco

El Pollo Loco has a variety of keto-friendly options on its menu. Here are some alternatives to the keto burrito:

Keto Taco

The world's first keto taco, according to El Pollo Loco, is a high-fibre, low-carb flour tortilla filled with chopped chicken breast, pico de gallo, avocado slices, shredded lettuce, jack cheese, and cilantro dressing. The taco has 250 calories, 17g of fat, 18g of protein, 13g of total carbs, and 5g of net carbs.

Double Chicken Avocado Salad (no corn)

This salad contains lettuce, chicken breast, cotija cheese, pico de gallo salsa, and avocados. You can add creamy cilantro dressing or Mexican vinaigrette, but the latter has 4g of carbs. The salad has 330 calories, 12g of fat, 50g of protein, 9g of total carbs, and 4g of net carbs.

Classic Tostada Salad (no shell, no rice, no beans)

Ordering this salad without the fried tostada shell, rice, and pinto beans, you'll get a salad with chopped chicken breast, shredded lettuce, shredded Monterey Jack cheese, pico de gallo salsa, and sour cream. You can add baja shrimp and creamy cilantro dressing to beef it up. The salad has 230 calories, 11g of fat, 29g of protein, 5g of total carbs, and 4g of net carbs.

Original Pollo Bowl (no rice, no beans)

This bowl is a light meal with chopped chicken breast, pico de gallo salsa, diced onion, and cilantro. It's quite small, so you may want to order a side of broccoli to make it a full meal. The bowl has 130 calories, 3g of fat, 24g of protein, 2g of total carbs, and 1g of net carbs.

Grande Avocado Chicken Bowl (no rice, no beans, no corn)

This chicken bowl contains chopped chicken breast, shredded Monterey Jack cheese, cabbage, pico de gallo salsa, sour cream, and avocado slices. Be sure to skip the rice, beans, and corn to keep it keto-friendly. The bowl has 320 calories, 19g of fat, 32g of protein, 6g of total carbs, and 3g of net carbs.

Double Protein Mexican Caesar Bowl

This bowl is a limited-time offer containing fire-grilled chicken breast, organic super greens, red cabbage, lettuce, sliced radishes, crumbled cotija cheese, and sliced avocados. It's topped with Tapatio seasoning and served with a lemon wedge on the side. The bowl has 300 calories, 9g of fat, 47g of protein, 8g of total carbs, and 4g of net carbs.

How to order keto at El Pollo Loco

El Pollo Loco has a variety of keto-friendly options, including their famous keto burrito, keto taco, and several other meals and sides that can be made keto-friendly with a few adjustments. Here's a guide on how to order keto at El Pollo Loco:

The World's First Keto Burrito

El Pollo Loco's keto burrito is a popular choice for those on a ketogenic diet. It includes chopped chicken, red cabbage, cotija cheese, creamy cilantro dressing, organic spinach, avocado slices, and pico de gallo salsa, all wrapped in a high-fibre, low-carb flour tortilla. It's a protein-packed meal, but if you want more fat, you can ask for extra dressing. Keep in mind that the tortilla has 21g of fibre, which equals 30g of total carbs, so it may not be suitable if you're counting total carbs.

The World's First Keto Taco

The keto taco at El Pollo Loco is another great option. It comes with chopped chicken, pico de gallo, avocado slices, shredded lettuce, jack cheese, and cilantro dressing, all inside a high-fibre, low-carb flour tortilla. While it's keto-certified, some may consider it "dirty keto". If you're counting total carbs, this meal might be over your daily limit.

Double Chicken Avocado Salad (No Corn)

This salad is advertised as keto-friendly, but be sure to ask for no corn to keep it truly keto. It includes lettuce, chicken breast, cotija cheese, pico de gallo salsa, and avocados. You can add the creamy cilantro dressing, but avoid the Mexican Vinaigrette, as it has 4g of carbs.

Classic Tostada Salad (No Shell, No Rice, No Beans)

Order this salad without the fried tostada shell, rice, and pinto beans. You'll still get a hearty salad with chopped chicken breast, shredded lettuce, shredded Monterey Jack cheese, pico de gallo salsa, and sour cream. You can also add baja shrimp and the low-carb creamy cilantro dressing.

Original Pollo Bowl (No Rice, No Beans)

To make the Original Pollo Bowl keto-friendly, simply order it without rice and beans. It includes chopped chicken breast, pico de gallo salsa, diced onion, and cilantro. Consider adding a side of broccoli to make it a more filling meal.

Grande Avocado Chicken Bowl (No Rice, No Beans, No Corn)

This chicken bowl can be made keto-friendly by asking for no rice, beans, or corn. It includes chopped chicken breast, shredded Monterey Jack cheese, cabbage, pico de gallo salsa, sour cream, and avocado slices.

Fire-Grilled Chicken Thigh, Breast, Wing, or Leg

You can also order just the meat at El Pollo Loco. Choose from fire-grilled chicken breast, thigh, wing, or leg, and enjoy it with a side of broccoli or a keto-friendly salad.

Cilantro Lime Cauliflower Rice

A unique side dish option, the cilantro lime cauliflower rice is a great substitute for regular rice in El Pollo Loco's bowls. It's finely chopped cauliflower with cilantro and lime, and it's a healthy option for those on a low-carb or keto diet.

Keto-Friendly Extras

• Pico de gallo salsa (2g net carbs)
• Avocado salsa (2g net carbs)
• House salsa (2g net carbs)
• Salsa roja (2g net carbs)
• Jalapeno hot sauce (<1g net carbs)
• Creamy cilantro dressing (2g net carbs)
• Sour cream (1g net carb)
• Broccoli (4g net carbs)
• Cilantro lime cauliflower rice (3g net carbs for small, 8g net carbs for large)
• Guacamole (3g net carbs)
• Queso (3g net carbs)

What to Avoid

When ordering keto at El Pollo Loco, be mindful of high-carb ingredients such as rice, pinto beans, shells, tortillas, and chips. Even something as simple as a taco shell can add a significant amount of carbs to your meal. Check the Nutrition Guide on their website to make informed choices.

Frequently asked questions