Chicken Al Pastor: A Keto-Friendly Twist On A Classic

Chicken al pastor is a popular dish, especially at Chipotle, where it is served as part of a burrito bowl, burrito, salad, quesadilla, or tacos. It is made with grilled chicken, a marinade of seared morita peppers, ground achiote, and pineapple juice. But is it keto-friendly?

Chicken al pastor's nutritional value

Chicken al pastor is a popular dish that can be found at many restaurants, including Chipotle. It is made with chicken thigh meat marinated in a traditional adobo sauce, which typically includes paprika, chili pepper, red pepper, garlic, salt, and spices. The dish is often served in tacos topped with diced pineapple, adding a touch of sweetness to the spicy and smoky flavours of the chicken.

When it comes to nutritional value, chicken al pastor offers a good balance of protein, carbohydrates, and fat. According to Chipotle's nutrition calculator, a 4-ounce serving of their chicken al pastor contains approximately 250 calories, 3 grams of saturated fat, 2 grams of added sugar, and 820 milligrams of sodium. It also provides 27 grams of protein, which is slightly lower than their regular chicken offering due to the addition of sauce.

In terms of carbohydrates, chicken al pastor is considered a low-carb option. A 0.25-cup serving contains only 2 grams of total carbs and net carbs. This makes it a suitable choice for those following a keto or low-carb diet.

While chicken al pastor provides a good amount of protein and is relatively low in carbs, it is important to note that it is high in sodium. With 820 milligrams of sodium per serving, it contributes a significant portion of the recommended daily intake of 2,300 milligrams. Therefore, it is important to consider your overall sodium intake when including chicken al pastor in your diet, especially if you have high blood pressure or risk factors for heart disease.

Overall, chicken al pastor can be a tasty and nutritious option, offering protein, healthy fats, and a low-carbohydrate profile. However, it is essential to be mindful of the sodium content and ensure it aligns with your daily nutritional goals and any specific dietary needs or restrictions.

Keto diet requirements

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

There are several versions of the keto diet, but the standard (SKD) version is the most researched and recommended. This typically contains 70% fat, 20% protein, and only 10% carbs. On a 2,000-calorie-per-day ketogenic diet, this equates to about 100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein, and 1,500 calories (167 grams) of dietary fat.

When following a keto diet, it's important to base your meals around foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are ideal, as they are low in calories and carbs but high in nutrients. Cheese, plain Greek yogurt, and cottage cheese are also suitable, as they are high in fat and protein.

Foods to avoid on a keto diet include sugary foods, grains or starches, fruit (except small portions of berries), beans or legumes, root vegetables and tubers, low-fat or diet products, some condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.

It's important to note that the keto diet may not be suitable for everyone and can have some side effects, including "keto flu," bad breath, and altered relationships with food. It is also not aligned with the Dietary Guidelines for Americans due to its emphasis on carbohydrate restriction and lack of a limit on saturated fat.

If you are considering starting a keto diet, it is recommended to consult a registered dietitian or your primary healthcare provider to ensure you do it safely.

Al pastor's traditional ingredients

Al pastor is a Mexican dish with Lebanese roots. The traditional ingredients are:

Meat

Traditionally, al pastor is made with pork, specifically pork shoulder or butt. This cut of meat has fat marbled throughout, which adds flavour and helps to make the pork tender. The meat is sliced thinly, either by a butcher or by partially freezing the pork to make it easier to slice.

Chiles

A combination of dried chile guajillo, which is a dried chile, and chile chipotle en adobo, which comes in a can, are used in the marinade.

Aromatics

Garlic, onion, and bay leaves are added to the marinade.

Spices

Black pepper, cumin, Mexican oregano, salt, allspice, and achiote paste or powder are used. Achiote gives al pastor its signature colour and flavour, but it needs to be balanced out with acidity from vinegar and pineapple juice.

Vinegar

Apple cider vinegar is used for flavour and to balance the achiote paste.

Pineapple

Pineapple is a must for al pastor. It is used in two ways: the juice from canned pineapples is used in the marinade, and pineapple chunks are grilled or cooked to pair with the dish. Fresh pineapple juice cannot be used as it contains enzymes that break down proteins and turn the meat mushy.

How to make al pastor at home

Chicken al pastor is a Mexican-inspired dish that features chicken marinated in a pineapple and spice blend. It is usually served in tortillas as tacos al pastor, but it can also be added to burritos, quesadillas, or burrito bowls. Here is a guide on how to make chicken al pastor at home:

Ingredients:

• Boneless, skinless chicken thighs or breasts
• Pineapple chunks (fresh or canned)
• Cilantro
• Canned adobo sauce
• Olive oil or a more neutral oil like avocado oil
• Fresh garlic cloves
• Apple cider vinegar
• Honey or maple syrup
• Lime juice
• Guajillo chile powder or regular chili powder
• Ground cumin
• Dried oregano or double the amount of fresh oregano
• Salt and pepper

Steps:

Step 1: Blend Marinade

In a blender, combine all the al pastor marinade ingredients, including the adobo sauce, chipotles in adobo sauce, apple cider vinegar, guajillo chile powder, black pepper, and any other spices you wish to add.

Step 2: Marinate Chicken and Pineapple

Place the chicken and pineapple chunks in a large bowl or ziplock bag. Coat them with the al pastor marinade, ensuring everything is well coated. Cover the bowl or seal the bag, and marinate in the refrigerator for at least 4 hours or overnight.

Step 3: Cook Chicken

Heat a large skillet or pan over medium-high heat. Add the marinated chicken, pineapple, and all of the remaining marinade to the pan. Cook for about 7-10 minutes, or until the chicken is lightly browned on the outside and cooked through.

Step 4: Serve

Sprinkle the cooked chicken with chopped cilantro and serve immediately. Alternatively, you can store the chicken al pastor in an airtight container in the refrigerator for up to 3 days.

Tips:

• If you want to blend the pineapple into the marinade, use canned pineapple as it contains less bromelain, an enzyme that can break down meat and make it mushy.
• You can also grill the chicken instead of cooking it in a skillet. Simply remove the chicken from the marinade and place it on the grill for 5-10 minutes per side.

Keto-friendly alternatives at Chipotle

Chicken al pastor is a new addition to Chipotle's menu, and it's a tasty option for those who enjoy zesty, spicy flavours. However, it may not be the best choice for those on a keto diet due to its slightly higher sugar content. If you're looking for keto-friendly alternatives at Chipotle, here are some detailed suggestions to keep you on track:

Burrito Bowls

The burrito bowl is a popular choice for keto dieters. Simply skip the tortilla and opt for a bowl instead. You can choose from a variety of keto-friendly ingredients such as steak, chicken, carnitas, or barbacoa. Load up on low-carb toppings like lettuce, cheese, sour cream, and guacamole. Remember to avoid rice, beans, and corn.

Salads

If you're in the mood for something lighter, go for a salad bowl. Chipotle offers a keto salad bowl with only 6 grams of net carbs. You can customise it by adding protein and low-carb vegetables. Ask for a side of salsa instead of the regular salad dressing to keep the carb count low.

Lifestyle Bowls

Chipotle has introduced special bowls like the Whole30, Paleo, or Keto Bowl. These bowls are designed to fit perfectly with a ketogenic diet. The Keto Bowl, in particular, has only 6 grams of net carbs, making it an excellent choice.

Customise Your Order

Chipotle allows you to customise your order, giving you control over what goes on your plate. You can mix and match proteins, such as chicken and steak, to create a diverse flavour profile. Be mindful of portion sizes, especially with ingredients like cheese and sour cream, which can add up in carbs.

Drinks

When it comes to drinks, stick to plain water, unsweetened tea, or diet soda. Regular sodas and sweetened beverages can quickly increase your carb intake.

What to Avoid

There are some ingredients at Chipotle that are not keto-friendly. These include cilantro-lime white and brown rice, beans (both black and pinto), tortilla chips, tacos, burritos, and roasted-chilli corn salsa.

Frequently asked questions