Milly Gaines
Eating keto at Chipotle is easy, thanks to the chain's customisable menu. While Chipotle doesn't offer any grass-fed meat options, it does provide a range of keto-friendly ingredients. The burrito bowl is a popular choice, as it doesn't contain the high number of carbs found in the wrap. The keto salad bowl is another option, but you should skip the vinaigrette dressing, which contains 19 net carbs and 12g of sugar. Instead, choose from an array of keto-friendly toppings, such as salsa, guacamole, cheese, and sour cream. Carnitas and barbacoa are good keto meat options, as they are high in fat and protein. For vegetarians, the sofritas—organic shredded tofu braised with peppers, tomatoes, herbs, and spices—are a great choice.
Eating Keto at Chipotle
| Characteristics | Values |
|---|---|
| Keto-friendly bases | Burrito bowl, Keto salad bowl, Romaine lettuce base |
| Keto-friendly proteins | Chicken, Steak, Carnitas, Barbacoa, Sofritas (vegetarian option) |
| Keto-friendly toppings | Salsa, Cheese, Sour cream, Guacamole, Fajita veggies |
| Keto-friendly drinks | Water, Seltzer, Unsweetened iced tea |
| Customization | Possible to customize meals to fit your macros and nutrients |
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What You'll Learn
Choose a keto-friendly base
When choosing a keto-friendly base at Chipotle, it's important to consider the carb content of the various options available. While Chipotle offers a variety of bases for their meals, not all of them are suitable for a keto diet. Here are some detailed suggestions for keto-friendly bases to help you stay on track with your dietary goals:
Firstly, it is recommended to avoid the traditional burrito, taco, and salad bases. The burrito and taco shells can have up to 47 net carbs, which can quickly exceed the limit for ketosis. Similarly, the vinaigrette dressing on the salad base contains 19 net carbs and 12 grams of sugar, making it less suitable for a keto diet. Instead, opt for the burrito bowl option, which provides the same ingredients without the high-carb wrap. You can also consider the keto salad bowl, specifically designed to meet keto dietary needs.
If you're looking for a lower-carb alternative, the Keto Salad Bowl is a great option. It typically includes ingredients like romaine lettuce, chicken, red salsa, fresh tomato salsa, sour cream, and cheese. These ingredients provide fiber, fat, and protein while keeping the carb count low. You can further customize this bowl by adding high-fat toppings like guacamole, which adds a creamy texture and healthy fats without increasing net carbs.
Another option for a keto-friendly base is to create your own bowl using keto-approved ingredients. Start with a base of romaine lettuce, which adds fiber and nutrients with only a slight increase in net carbs. Then, choose from a variety of keto-friendly proteins, such as chicken, steak, carnitas (pulled pork), or barbacoa (pulled beef). These protein options have 0 grams of net carbs and provide a good source of fat and protein.
Additionally, when selecting toppings for your custom bowl, stick to high-fat and low-carb options. Sour cream is an excellent choice, as it adds creaminess and flavor while contributing only 2 grams of net carbs per 2-ounce serving. You can also include salsa and cheese, which are popular at Chipotle and suitable for a keto diet. Just be mindful of portion sizes, as even keto-friendly toppings can add up in carbs if you're not careful.
Finally, while rice and beans are typically not recommended on a keto diet due to their high carb content, Chipotle offers cauliflower rice as a keto-friendly alternative. A serving of cauliflower rice has only 4 grams of net carbs, making it a great option to bulk up your meal without sacrificing your dietary goals.
In summary, when choosing a keto-friendly base at Chipotle, opt for the burrito bowl or create your own bowl with a romaine lettuce base. The Keto Salad Bowl is also a great choice, offering a balanced mix of nutrients and keeping carb counts low. Customize your bowl with keto-approved proteins and toppings, and don't forget to take advantage of Chipotle's online nutrition calculator to make informed choices that align with your keto diet.
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Pick a protein
When eating keto at Chipotle, it is important to choose your protein carefully. The good news is that every protein option at Chipotle is keto-friendly. This includes chicken, steak, carnitas (pulled pork), barbacoa (pulled beef), and sofritas (organic shredded tofu). If you're feeling very hungry, you can even ask for double the meat.
Chicken is a great keto option, with 4 oz containing 180 calories, 7g fat, 0g net carbs, and 32g protein. Steak is another excellent choice, with similar nutritional values: 4 oz contain 150 calories, 6g fat, 0g net carbs, and 21g protein. Carnitas and barbacoa are also good choices for keeping a high-fat to protein ratio. Both are pulled meats, with carnitas being pork and barbacoa being beef. A 4 oz serving of carnitas has 210 calories, 12g fat, 0g net carbs, and 23g protein, while a 4 oz serving of barbacoa has 170 calories, 7g fat, 1g net carb, and 24g protein.
If you're a vegetarian, the sofritas are a wonderful option. Made with organic soy protein and braised with fresh peppers, tomatoes, herbs, and spices, they provide a good protein source. However, each serving does contain 6g of net carbs, so keep that in mind when planning your meal.
Chipotle also offers pre-configured keto options like the Keto Salad Bowl, which includes supergreens, chicken, red salsa, fresh tomato salsa, sour cream, and cheese. This bowl has only 6g net carbs and can be easily customized to your preferences.
Remember, when eating keto at Chipotle, it's important to avoid high-carb options like rice, beans, tortillas, and chips. Stick to high-fat and low-carb toppings, and always check the nutrition facts to make an informed decision.
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Add low-carb toppings
When eating keto at Chipotle, it's important to be mindful of your toppings due to their potential carb content. Rice, beans, and tortillas are high in carbs and should be avoided. Instead, opt for a base of romaine lettuce or cauliflower rice, which has 4g net carbs.
When it comes to toppings, there are several keto-friendly options to choose from. Sour cream is a great choice, as it is packed with fat and has only 2g net carbs per 2 oz serving. Guacamole, or "guac", is another excellent option, providing healthy fats and nutrients. If you're a cheese lover, feel free to add some shredded cheese to your bowl, as it is also keto-friendly.
Meat is an important part of the keto diet, and Chipotle offers several options. Carnitas and barbacoa are pulled meats with a high-fat content; carnitas are pork, while barbacoa is made from beef. Steak, chicken, and the vegetarian option, sofritas (organic shredded tofu), are also available and contain 0g net carbs. If you're feeling particularly hungry, you can even ask for a double portion of meat.
While customising your keto bowl, remember to calculate your total net carbs to ensure you stay within your desired limit. Chipotle's online nutrition calculator can be a helpful tool for this. Additionally, be mindful of the sauces and dressings you choose. The queso, salsa, and tomatillo red chile salsa are good options, but the Honey Vinaigrette dressing should be avoided due to its high carb content.
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Avoid high-carb options like rice, beans, and tortillas
When eating keto at Chipotle, it's best to avoid high-carb options like rice, beans, and tortillas. White rice contains 39 net carbs, brown rice has 34 net carbs, black beans have 15 net carbs, and pinto beans have 13 net carbs. These options are not ideal for a keto diet and should be replaced with low-carb alternatives.
Tortillas, another high-carb option, should also be avoided. A typical tortilla wrap has 25g of fiber and 5g of net carbs, which can quickly add up if you're not careful. Instead, opt for a romaine lettuce base or a burrito bowl, which is a traditional burrito without the wrap. This way, you can still enjoy the taste of a burrito without the extra carbs.
Salads can be tricky on the keto diet due to the vinaigrette dressing, which contains 19 net carbs and 12g of sugar. A better option is to choose a keto-friendly dressing like creamy guacamole or salsa. If you're craving a crunchy texture, avoid tortilla chips as they have 65g of net carbs per serving.
While Chipotle offers a variety of keto-friendly options, it's always a good idea to calculate your carbs before eating. Use their online nutrition calculator to determine the exact carb count of your meal and make adjustments as needed. This will ensure that you stay within your keto macros and don't accidentally consume too many carbs.
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Customise your order to meet your macros and nutritional needs
Chipotle offers a range of customisable options to meet your keto macros and nutritional needs.
Firstly, you can choose your base. The burrito bowl is a popular choice as it is super-customisable and keto-friendly. The other base options—burritos, tacos, and salads—are not keto-approved due to their high carb content.
Next, pick your protein. All protein options at Chipotle are keto-friendly. Chicken and steak are good choices as they contain 0g net carbs. If you're feeling extra hungry, ask for double the meat. Carnitas and barbacoa are also great keto options as they have a high-fat content.
Now, add your toppings. Stick to high-fat and low-carb toppings such as salsa, cheese, guacamole, and sour cream. Sour cream is a great keto-friendly option as it is packed with fat and has only 2g net carbs per 2 oz serving. If you're a vegetarian, the sofritas (organic shredded tofu) are a wonderful option, although each serving does contain 6g net carbs.
Finally, choose your drink. Water is always the best option when on a low-carb diet. However, if you want something else, unsweetened iced tea is a good low-carb choice.
You can also use Chipotle's online nutrition calculator to work out the exact macros and nutritional content of your meal.
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Frequently asked questions
The burrito bowl is a good option as it does not contain any carbs. Other base options like burritos, tacos, and salads contain carbs and can kick you out of ketosis.
All protein options at Chipotle are keto-friendly. These include chicken, steak, carnitas, and barbacoa.
Yes, there are several keto-friendly sides at Chipotle. These include salsa, guacamole, queso, and sour cream.
Water is always the best option when on a keto diet. Other low-carb drink options include selzer and unsweetened iced tea.
Yes, Chipotle offers a Keto Salad Bowl that is keto, grain-free, and gluten-free. It contains supergreens, chicken, red salsa, fresh tomato salsa, sour cream, and cheese.
