Chipotle Chicken On Keto: Yay Or Nay?

Chipotle is a popular choice for people on the keto diet because it offers a range of low-carb options and allows customers to customise their orders. The Chipotle Keto Salad Bowl, for instance, contains only 6g of net carbs. However, it's important to be mindful of the carbs in the ingredients. For instance, sour cream has 5g of net carbs, and guacamole has 2g.

When eating at Chipotle, it's best to avoid tortillas, tortilla chips, tacos, burritos, beans, and rice. Instead, opt for a burrito bowl filled with low-carb ingredients such as romaine lettuce, chicken, steak, carnitas, barbacoa, fajita veggies, cheese, guacamole, and salsa.

Chipotle also offers a variety of keto-friendly sauces, including fresh tomato salsa, tomatillo-green chilli salsa, tomatillo-red chilli salsa, and sour cream.

By choosing the right ingredients and paying attention to serving sizes, it's possible to create a delicious and satisfying keto-friendly meal at Chipotle.

Chicken in a keto diet

Chicken is a great option for those on a keto diet. It is a low-carb, high-fat protein source that can be cooked in a variety of ways to suit your taste preferences. For example, Chipotle offers a Keto Salad Bowl that includes chicken as one of its main ingredients. This option is not only delicious but also convenient, as it takes the guesswork out of ordering keto-friendly meals when eating out.

When incorporating chicken into your keto diet, it's important to be mindful of the preparation and cooking methods used, as well as any additional ingredients. Chicken itself is keto-friendly, but when breaded and fried, or smothered in a sugary sauce, it can become less so. Grilled, baked, or sautéed chicken are excellent choices, and you can enhance the flavour with herbs, spices, and healthy fats like avocado oil.

Chicken is a versatile protein that can be paired with a variety of keto-friendly sides and toppings. At Chipotle, for instance, you can opt for romaine lettuce, fajita veggies, cheese, sour cream, and guacamole to create a well-rounded and satisfying keto meal. Just be cautious of hidden carbs in certain sauces and dressings, like the Chipotle Honey Vinaigrette, which is high in fat but also contains a significant amount of carbohydrates.

In addition to being mindful of carbohydrates, those on a keto diet should also pay attention to their protein intake. While protein is essential, excessive consumption can lead to gluconeogenesis, where excess protein is converted into glucose, potentially kicking you out of ketosis. Therefore, it's important to balance your protein intake with healthy fats and low-carb vegetables.

Preparing chicken in bulk can be a convenient way to ensure you always have a keto-friendly protein option on hand. Consider cooking a large batch of chicken stew or grilled chicken breasts to portion out for meals throughout the week. This way, you'll save time and won't be tempted by less keto-friendly options when hunger strikes.

What to avoid in a keto diet

Yes, you can eat at Chipotle when on a keto diet. However, you should be mindful of the carbs in the ingredients. For example, the Chipotle Honey Vinaigrette has a high carb content and should be avoided.

When on a keto diet, it is best to avoid foods with high carbohydrate content. Here is a list of foods to avoid when on a keto diet:

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas.
• Beer, liqueurs, and mixed drinks.
• Honey, syrup, and sugar.
• Baked goods, including gluten-free options.
• High-carb fruits such as bananas, raisins, dates, mangoes, and pears.
• Starchy vegetables like corn, potatoes, sweet potatoes, and beets.
• Legumes such as beans, lentils, and chickpeas.
• Grains such as quinoa and millet.
• Dried fruits and trail mix.
• Low-fat diet foods such as low-fat yoghurt, mayonnaise, salad dressings, peanut butter, and skim milk.
• Potato chips and other salty snacks.
• Croutons.
• Peas.
• Carrots.
• Soda and other sweetened drinks.
• Butternut squash.

It is important to note that the keto diet is not suitable for everyone and should be avoided by people with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin. Consult a doctor or a registered dietitian before starting a keto diet.

Keto Chipotle lunch and dinner

Chipotle is a great place to eat keto, with plenty of low-carb options to choose from. Here are some tips for ordering keto lunch and dinner at Chipotle:

What to Order

• The best option for a keto meal at Chipotle is the Burrito Bowl. This is a traditional Chipotle burrito without the wrap, so it's like a salad but with more options. You can customise your bowl with a variety of keto-friendly ingredients.
• Choose a protein: steak, chicken, carnitas (pulled pork), or barbacoa (shredded beef) are all good keto options. Steak, chicken, and carnitas have zero net carbs, while barbacoa has 1g net carb per serving. You can also mix and match your proteins by asking for half chicken and half steak, or even double meat if you're extra hungry.
• Add some fat to your bowl with sour cream (2g net carbs), cheese (1g net carb), or guacamole (2g net carbs). These toppings will add some extra flavour and help you feel full for longer.
• Romaine lettuce is a great base for your bowl, with only 1g net carb.
• Fajita vegetables are another good option, with 4g net carbs.
• For your salsa, choose the Fresh Tomato Salsa (3g net carbs) or the Tomatillo-Red Chili Salsa (3g net carbs).

What to Avoid

• Bread, rice, and tortillas are not keto-friendly, so avoid the burrito wraps and tortillas, as well as the white and brown rice.
• Beans, including black beans and pinto beans, are high in carbs and should be avoided.
• The Roasted Chili-Corn Salsa has 13g net carbs, so it's not a good choice for keto.
• The Chipotle Honey Vinaigrette dressing is also high in carbs, with 17g net carbs per serving.

Customising Your Order

• You can customise your order by asking for specific amounts of each ingredient. For example, if you want more meat, ask for double meat or order half chicken and half steak.
• Be mindful of serving sizes, as the carbs can add up even with low-carb ingredients.
• Chipotle has an online nutrition calculator that can help you calculate the macros of your meal before you order.

Keto-friendly options at Chipotle

Chipotle is a great place for keto dieters as it offers a wide range of customisable, keto-friendly options. Here are some tips for staying keto at Chipotle:

What to Order

• Build a burrito bowl—Avoid any type of bread or tortilla and opt for a burrito bowl instead. You can fill it with your favourite veggies and keto-friendly ingredients.
• Pay attention to serving sizes—Even with low-carb ingredients, the carbs can add up, so be mindful of portion sizes. For example, sour cream has 5g of net carbs, and guacamole has 2g.
• Mix and match proteins—Fill up your bowl with low-carb proteins like chicken (0g net carbs), steak (0g net carbs), barbacoa (1g net carbs), or carnitas (0g net carbs). You can ask for half portions of two different types of meat to add variety to your meal.
• Order the keto salad bowl—Chipotle offers a keto salad bowl on their menu, which includes ingredients like romaine lettuce, carnitas, hot salsa, cheese, and guacamole. You can also customise this bowl to suit your preferences.
• Choose your drinks wisely—Stick to plain water, unsweetened tea, or diet soda. Regular sodas and sweetened drinks can add unwanted carbs to your meal.

What to Avoid

• Cilantro-lime rice—Both white rice and brown rice are high in carbs and should be avoided. Instead, opt for a lettuce base or cauliflower rice if available.
• Beans—Black beans and pinto beans are too high in carbs for a keto diet, so it's best to skip them.
• Tortilla chips—Flour tortillas and corn tortillas are off-limits due to their high carb content.
• Tacos and burritos—Avoid any dishes that are wrapped in carb-filled tortillas, such as tacos and burritos.
• Roasted-chili corn salsa—Corn salsa has a significant amount of net carbs, so it's best to choose other salsa options.
• Chipotle honey vinaigrette—This dressing has a surprisingly high number of net carbs. Instead, opt for salsa or guacamole to add flavour to your meal.

Customising Your Keto Bowl

• Pick your protein—Start with low-carb protein options like chicken, steak, carnitas, or barbacoa.
• Select your salsas—Choose salsas with lower carb content, such as tomatillo green chili, tomatillo red chili, or fresh tomato salsa.
• Add low-carb toppings—Include healthy fats and veggies like lettuce, cheese, sour cream, and guacamole. Remember to avoid beans, rice, and corn.
• Make extra customisations—You can ask for a side of tomatillo salsa instead of rice to add something special to your meal.

Sample Keto Bowl

Here's an example of a delicious keto bowl you can order at Chipotle:

• Protein—Half chicken, half steak
• Salsas—Salsa Fresca, red-chili salsa, tomatillo green-chili salsa
• Toppings—Sour cream, shredded cheese, shredded lettuce, and a small scoop of guacamole

How to make a keto Chipotle bowl

Ingredients

• Romaine lettuce
• Chicken
• Steak
• Carnitas
• Barbacoa
• Chorizo
• Fajita toppings
• Queso
• Fresh tomato salsa
• Tomatillo-green chilli salsa
• Tomatillo-red chilli salsa
• Sour cream
• Cheese
• Guacamole
• Avocado
• Cilantro-lime cauliflower rice
• Olive oil
• Lime juice
• Taco seasoning
• Flank steak
• Red onion
• Radishes
• Cilantro
• Avocado oil
• Garlic
• Smoked paprika
• Ground cumin
• Dried oregano
• Sea salt
• Boneless skinless chicken thighs
• Diced fire-roasted tomatoes with green chillies
• Chipotle chilli in adobo sauce
• Cotija cheese

Method

• Season your steak with salt and pepper.
• Let the steak come to room temperature before searing it.
• Before cooking, season with ancho chilli, garlic powder and cumin.
• Heat oil in a pan on medium-high heat, and place the steak in.
• Sear on all sides until golden brown on the outside.
• Turn the stove down to medium-low heat, and let the steak cook through to your liking.
• Once cooked, take the steak out of the pan and let it rest.
• Assemble your bowl- rip up your lettuce and add it to the side of your bowl.
• In the centre, place half an avocado (and mash it), the Monterrey Jack cheese and sour cream.
• Cube your steak and place it in the bowl.
• Mix and match your bites, and enjoy!
• Alternatively, you can make a Chipotle keto chicken stew.
• Saute onions and garlic in a Dutch oven, then add spices and brown the chicken.
• Mix in diced tomatoes, broth, and chipotle chillies.
• Allow it to simmer gently for 30 minutes so the flavours can blend perfectly.

Frequently asked questions