Chipotle Diet Menu: Nutritionist-Approved Ways to Customize Your Order

Chipotle Mexican Grill is known for its customizable burritos, bowls, tacos, and more. With a range of proteins, fresh veggiessalsas, and other ingredients, you can build a meal tailored to your own nutrition needs and health goals.

However, with so many options it can be tricky to order something healthy while keeping calories in check. This guide will explore how to order nutritiously at Chipotle.

We’ll reference expert tips on constructing a balanced, satisfying meal with lean protein sources, fiber-rich beans, fresh produce, and more.

You’ll also learn how Chipotle’s online nutrition calculator allows you to customize orders to your diet.

Whether you eat plant-based, follow keto, or have other needs, you’ll discover how to order delicious options that align with your wellness. Let’s explore how to get the most from Chipotle’s versatile menu.

How to Order Healthy at Chipotle

Chipotle Diet Menu

So you want to order something nutritious at Chipotle but are unsure where to start? This guide will walk through expert tips for constructing a satisfying Chipotle meal while keeping calories, fat, sodium, and other nutrition factors in check.

First, reference this guide from EatingWell on ordering healthier at Chipotle. Their tips can help you build a balanced bowl, salad, burrito, or tacos.

Some key steps for creating a nutritious Chipotle meal:

  • Start with a bowl or salad as the base. This avoids extra calories from a tortilla.
  • Select your preferred protein. Grilled chicken and steak offer lots of protein with less fat.
  • Add fiber-rich beans. The pinto and black beans add protein too.
  • Carefully choose rice or skip it. Brown rice offers more fiber.
Rice OptionFiberSodium
Brown rice5g300mg
White rice2g200mg

You may have questions about Chipotle’s nutrition, like:

  • How many calories are in a burrito bowl?
  • Is a burrito or bowl healthier?
  • What’s the healthiest protein?

This guide addresses those and more. But know that with customizable ingredients, you can build meals for different calorie counts and diets.

Next, use Chipotle’s nutrition calculator to view detailed information on macro- and micro-nutrients. Plug in your desired ingredients to see calories, carbs, fat, protein, sugar, fiber, vitamins, and more.

You can also see allergen details, which are helpful for gluten-free, dairy-free, nut-free, and other special diets. This makes it easy to order meals tailored to your needs.

With the right base, thoughtful add-ons, and Chipotle’s calculator, you can order flavorful bowls, salads, tacos, and more that align with your wellness goals.

Keep reading for dietitian-recommended combinations, healthy meal ideas, and ordering tips for getting the most from Chipotle’s menu.

Chipotle’s Nutrition Calculator

One of the best tools for ordering healthier meals at Chipotle is their online nutrition calculator.

This allows you to customize your order while viewing detailed macro- and micro-nutrient information.

The nutrition calculator is available on Chipotle’s website and mobile app. Simply select each ingredient you want, from the tortilla or bowl base to proteins, salsas, and more. The calculator shows nutrition facts in real-time.

You’ll see helpful details like:

  • Calories
  • Protein
  • Carbohydrates
  • Fat
  • Saturated fat
  • Fiber
  • Sugar
  • Sodium
  • Vitamins and minerals

This makes it easy to order meals aligned with your nutrition goals. For example, you can:

  • Limit calories and fat for weight loss
  • Increase protein for building muscle
  • Reduce carbs on low-carb and keto diets
  • Boost fiber on plant-based and vegetarian diets
  • Control sodium for heart health

The calculator also shows allergen information, helpful for those with food sensitivities or following special diets like:

  • Gluten-free
  • Dairy-free
  • Nut-free
  • Vegan
  • Vegetarian

With the ability to customize your order and view detailed nutrition stats, this tool makes it easy to order meals tailored to your individual needs and preferences.

Some examples of great meal combos aligned with different goals:

DietMeal Suggestion
Lower-CalorieSalad with chicken, salsa, lettuce
Higher ProteinBowl with double chicken or steak
Lower-Carb/KetoBowl with steak, cheese, guacamole
Nut-FreeBurrito with chicken, rice, beans

No matter what you’re looking for in your meal, the Chipotle nutrition calculator provides the information you need to make informed choices. Read on for more dietitian-recommended healthy orders.

Chipotle healthy bowl

When trying to order nutritious meals at Chipotle, it helps to reference dietitian-approved combinations.

These food experts know how to craft orders with the right balance of protein, carbs, fat, and more to meet different health goals.

For example, Shape referenced a recommendation from registered dietitian Trista Best.

She suggests this salad bowl order:

  • Salad base of romaine lettuce
  • Steak for lean protein
  • Fajita veggies for micronutrients
  • Tomatillo salsa
  • Guacamole for healthy fats

This provides a good balance of protein and fresh veggies while limiting processed carbs from rice or tortillas. The mix of textures and flavors also makes it satisfying.

Eat This Not That highlighted picks from dietitians like the “Wholesome Bowl”:

  • Chicken
  • Brown rice
  • Black beans
  • Salsa
  • Romaine lettuce
  • Guacamole

Again this focuses on lean proteinfiber-rich beans, fresh produce, and healthy fats.

Other dietitian-recommended orders include:

  • Steak salad bowl
  • Chicken tacos with salsa and veggies
  • Burrito bowl with carnitas, brown rice, and lots of veggies

Common themes from nutrition pros:

  • Lean protein sources like chicken or steak
  • Load up on fresh veggies and salsas
  • Fiber-rich beans and brown rice over white
  • Guacamole for healthy fats
  • Limit processed carbs from tortillas

Using their suggested combinations as a guide, you can order tasty Chipotle meals tailored to your own diet. Take their advice on bases, proteins, toppings, and portions.

With so many possible ingredient combos, the expert picks help simplify healthy ordering. Next, read more specific recommendations for different diets and nutrition goals.

More Dietitian-Approved Options

In addition to the general healthy order recommendations covered already, there are Chipotle menu combos tailored to specific dietary needs and nutrition goals.

Dietitians and health sites have suggested the following specialized orders:

High Protein

For adding muscle or satisfying hunger, high protein bowls are recommended:

  • Double chicken or steak
  • Brown or white rice
  • Black beans
  • Salsa
  • Cheese

This can provide 70+ grams of protein while keeping calories reasonable, depending on your rice choice.


If limiting calories for weight loss, try:

  • Salad with chicken
  • Salsa
  • Lettuce
  • Onion and peppers

Using lots of low-calorie veggies and salsa instead of heavy rice, beans or cheese keeps this under 500 calories.

Vegetarian and Vegan

Vegetarian and Vegan chipotle salad

For plant-based diets, nutritious choices include:

  • Sofritas bowl with rice, beans, salsa, veggies
  • Salad with sofritas, guacamole, corn salsa

These provide protein and nutrients without meat.


To reduce carbs on keto, go for:

  • Salad bowl with steak or chicken
  • Guacamole
  • Cheese
  • Salsa

This limits carbs while emphasizing fat for ketosis.


For paleo, skip rice and beans. Try:

  • Salad with chicken or steak
  • Onion, peppers
  • Salsa
  • Guacamole

Beyond these diet-specific ideas, remember to use Chipotle’s nutrition calculator to customize orders to your needs.

Top picks from dietitians can inspire you, but the ingredient combinations are endless.

Accommodating Different Diets

One of the best things about Chipotle is the ability to customize orders. With protein, veggie, and topping options galore, you can craft meals tailored to different diets and nutrition plans.


If following a keto diet, focus on low-carb ingredients like:

  • Salad or bowl without tortilla or rice
  • Meat like chicken, steak, or carnitas
  • Cheese
  • Guacamole
  • Salsa

This limits carbs while emphasizing fat for ketosis. Use the nutrition calculator to stay under 50g net carbs.


For paleo, skip beans and rice. Build your meal with:

  • Salad or Bowl
  • Meat like chicken or barbacoa
  • Veggies like lettuce, onion, peppers
  • Guacamole
  • Salsa

Stick to whole, unprocessed foods minus grains and legumes.


To avoid gluten, stick to:

  • Salad, bowl, or Crispy Corn tacos
  • Any meat
  • Rice
  • Beans
  • Salsa
  • Guacamole

Avoid flour tortillas that contain gluten.


For dairy-free diets, skip:

  • Cheese
  • Sour cream

Enjoy meat, salsa, guacamole, rice, beans, and veggie toppings instead. Review allergen info to catch hidden dairy.

Vegetarian and Vegan

Vegans and vegetarians have tasty options:

  • Sofritas bowl with rice, beans, veggies
  • Salad with sofritas, guacamole, salsa
  • Bean burrito loaded with fixings

Emphasize plant-based proteins, fiber, vitamins, and minerals. Modify for vegan by skipping cheese and sour cream.

No matter your diet, you can build a satisfying Chipotle meal. Just focus on the ingredients that fit your nutrition plan.

With tasty produce, protein, and topping options, you won’t even miss what you left out!

Healthy Meal Ideas

With Chipotle’s customizable offerings, the possibilities for healthy meals are endless.

But if you need some inspiration for nutritious ingredient combinations, consider these dietitian-approved meal ideas.

Chicken Burrito Bowl

This high-protein bowl is a go-to recommendation from many nutrition experts. Build it with:

  • Chicken
  • Brown rice
  • Black beans
  • Fajita veggies
  • Salsa
  • Cheese
  • Lettuce

With a balance of fiber, plant-based protein, veggies, and lean meat, it makes for a satisfying meal that packs a nutritional punch.

Steak Salad

For a lighter yet filling option, try this steak salad:

  • Romaine lettuce
  • Steak
  • Salsa
  • Onion and peppers
  • Guacamole

Load up on the fresh produce and salsa for lots of vitamins and minerals. Lean steak provides iron and B vitamins.

Vegetarian Burrito

This veggie-packed burrito is delicious:

  • Whole wheat tortilla
  • Sofritas
  • Rice
  • Beans
  • Cheese
  • Lettuce
  • Salsa

The mix of plant-based protein, fiber, and nutrients makes it a healthy meatless meal. Can also be made vegan by skipping the cheese.

Chicken Bowl60040g65g16g
Steak Salad47532g25g28g
Vegetarian Burrito70520g90g17g

Whatever you’re craving, you can likely find a healthy Chipotle meal to satisfy it. Use these ideas as inspiration or get creative with your own ingredient combinations.

Tips for Ordering Healthy

Ordering at Chipotle offers endless customization. With so many options, it can be tricky to know how to build your healthiest meal. Use these proven tips to get the most nutrition every time you visit Chipotle.

Opt for Brown Rice

Brown rice offers more fiber and nutrients than white rice. Per serving, brown rice has:

  • 5g fiber
  • 80mg calcium
  • 1.5mg iron

Meanwhile, white rice only provides 2g of fiber and trace amounts of those vitamins and minerals.

If cutting carbs, you can skip rice altogether. But when you want those grains, choose nutritious brown rice.

Load Up On Veggies

Don’t be shy about asking for extra salsa, lettuce, onion, or peppers. More veggies mean more vitamins, minerals, and antioxidants.

Veggies also provide volume and crunch to make your meal satisfying for minimal calories. Plus, loading your bowl amplifies flavors.

ToppingNutrition Per Serving
LettuceVitamins A & K
OnionVitamin C
PeppersVitamin C & antioxidants
SalsaVitamin C, lycopene

Share Side Orders

The tortilla chips and guacamole are delicious but calorie-dense. Instead of your own order, share these sides with friends. You’ll still enjoy the flavors while controlling portions.

Another option is to order a kid-size side of chips or guac. You still get the food you crave in moderation.

Skip Sugary Drinks

Beverages can sabotage healthy orders. A 20 oz soda has 240 calories and 65g of sugar!

Stick to water or unsweetened tea. You’ll avoid empty calories and hydrate better. If treating yourself to juice or lemonade, get a kid-size.

Following these simple tips turns your favorite Chipotle orders into balanced, nutritious meals.

Small customizations make a big nutrition impact. What healthy changes will you try next visit?

Most Nutritious Menu Items

With so many options at Chipotle, you may wonder which menu items are the absolute healthiest.

While ingredients can be mixed and matched for different needs, these choices make it easiest to keep nutrition on point.


For lean protein with less saturated fat, choose:

  • Chicken
  • Steak
  • Sofritas

Chicken and steak offer 20-25g protein per serving. Sofritas has less at 9g but is perfect for plant-based diets.


Maximize nutrients with generous portions of:

  • Lettuce
  • Salsa
  • Onions/peppers
  • Guacamole

The more veggies, the better! They provide vitamins, minerals, and fiber with minimal calories.


When adding rice, stick to brown rice. The whole grain provides:

  • 5g fiber per serving
  • 80mg calcium
  • 1.5mg iron

Much more nutritional than white rice.


Black or pinto beans add plant-based protein and fiber. One serving has:

  • 8g protein
  • 7-8g fiber
ItemNutrition Highlights
Chicken25g protein
Steak21g protein
Sofritas9g protein
LettuceVitamins A & K
SalsaVitamin C
Brown Rice5g fiber
Beans8g protein

Building meals with these nutritious ingredients makes it easy to order healthier at Chipotle. Try combining a lean protein, brown rice or beans, and generous veggie portions.

Frequently Asked Questions

What are some healthy options at Chipotle?

Some of the healthiest options at Chipotle include:

  • Bowl or salad as the base instead of a tortilla
  • Lean proteins like chicken or steak
  • Black or pinto beans for fiber and plant-based protein
  • Brown rice instead of white for more nutrients
  • Generous portions of fresh veggies and salsa

Building a bowl or salad with produce, beans, brown rice, and lean protein like chicken or steak can create a nutritious meal.

How can I order low-calorie meals from Chipotle?

To order lower-calorie meals from Chipotle:

  • Opt for a salad instead of a burrito or bowl
  • Load up on veggies and salsa instead of heavy proteins, rice or beans
  • Stick to lean proteins like chicken or steak in smaller portions
  • Avoid chips, queso, and sugary drinks which can add calories.

This allows you to fill in nutrients without excess calories.

What are the healthiest protein options at Chipotle?

The healthiest and leanest protein choices are:

  • Chicken breast
  • Steak
  • Sofritas for plant-based protein

These offer 20-25g protein per serving with lower amounts of fat and calories compared to meats like carnitas.

How can I order keto-friendly meals from Chipotle?

To order keto-friendly Chipotle meals:

  • Avoid tortillas, rice, and beans to reduce carbs
  • Choose salad or bowl without grain ingredients
  • Pick meat, guacamole, and cheese for fat
  • Load up on low-carb veggies and salsa

This creates a meal that emphasizes fat while limiting carbs for ketosis.

What are some vegetarian and vegan options at Chipotle?

Delicious vegetarian and vegan options include:

  • Sofritas bowls or burritos
  • Veggie salads with guacamole
  • Burritos or bowls with rice, beans, veggies
  • Meatless tacos with lots of fixings

Chipotle makes it easy to order plant-based meals full of flavor.

Similar Posts