With recent, responsibly-sourced components, Chipotle makes it straightforward to eat wholesome on the go. However the yummy chips, toppings, and tortillas additionally make it straightforward to show your order into an unintended cheat meal. So what do you have to order at Chipotle? We requested two diet consultants to interrupt down suggestions for locating the healthiest choices.
(Dietary information is supplied by the Chipotle Diet Calculator.)
1. Begin with the Fundamentals
Once you’re deciding what to order at Chipotle, skip the burrito — the big flour tortilla accommodates 320 energy, and that’s earlier than you add any toppings. “Go for the tacos, salad, or bowls as an alternative,” says Kristian Morey, RD, LDN and Medical dietitian at The Heart for Endocrinology at Mercy Medical Heart in Baltimore.
Right here’s how these choices stack up:
- Salad is your greatest wager, with simply 15 energy within the mattress of supergreens.
- In the event you order a burrito bowl, select brown rice over white. A standard serving of rice (in a burrito bowl, burrito, or a three-taco meal) accommodates 210 energy, so request a “gentle” portion in particular person or within the app when ordering — or skip it altogether.
- In the event you order tacos, go for the crispy corn shells — an order of three accommodates 200 energy and 0 sodium, in comparison with 250 energy and 480 mg of sodium for 3 tender flour tortillas.
2. Add Lean Protein
Subsequent, add some wholesome protein to your order. Black beans and pinto beans each include 130 energy and eight grams of protein in a median scoop, so select whichever bean you want greatest.
For the principle protein occasion, go for hen or sofritas (shredded tofu braised in spices). “Each are decrease in saturated fats than purple meat,” says Sofia Norton, RD at Kiss My Keto. Sofritas clock in at 150 energy, 8 grams of protein, and 1.5 grams of saturated fats per serving. The hen possibility has 180 energy and three grams of saturated fats, however a whopping 32 grams of protein per serving.
3. Go Heavy on the Veggies
Norton suggests together with loads of veggies, so add some fajita greens, tomatillo salsa, pico de gallo, roasted chili corn, or additional supergreens to your dish. (Go best on the corn, which accommodates 80 energy per serving.)
4. Watch Out for Saturated Fats
Don’t overdo it relating to shredded cheese, queso blanco sauce, and bitter cream — these can add plenty of saturated fats and energy to your meal. (Chipotle’s shredded cheese has 5 grams of saturated fats per serving, queso blanco has 6 grams, and bitter cream has 7 grams.)
Chipotle’s salsa choices — each the recent tomato salsa and the tomatillo green-chili salsa — are nice, low-cal, flavorful choices. However should you’re craving a creamy topping or dip, decide only one, and request a lightweight portion. Even higher, order it on the aspect so you may management how a lot you add to your meals, Morey says.
5. Spring for the Guac
Avocados include “priceless vitamins like fiber, B nutritional vitamins, and potassium,” Norton says, together with wholesome fat which are believed to learn coronary heart well being. And Chipotle’s guacamole consists of solely actual stuff — avocados, cilantro, jalapeño, lemon juice, lime juice, purple onion, and salt — no humorous enterprise like preservatives or synthetic flavors. Simply understand that a serving to of guac provides 230 energy to your meal, so it’s possible you’ll need to order it on the aspect so you may eat half now and save the remainder for later.
6. Skip the Chips
Chips are tempting, however depart them off your order. “The smallest possibility clocks in at over 500 energy,” Morey says. “That’s virtually a meal’s price for some individuals.” And a big order of chips with a aspect of queso blanco will run you 1,290 energy and accommodates 28 grams of saturated fats.
7. Take Benefit of the Diet Calculator
Earlier than you order, Morey recommends working your order by means of the useful Diet Calculator on the Chipotle web site — it calculates the complete dietary info of your meal. You can even see the distinction in dietary stats should you select to go “additional,” “regular,” or “gentle” on any of your alternatives. As an illustration, you may rapidly see that selecting a lightweight serving of cilantro-lime brown rice as an alternative of a traditional serving will shave off 105 energy.
Simple Choices to Order at Chipotle
Nonetheless unsure what to order at Chipotle? Listed below are just a few choices that provide loads of vitamins. (Be mindful the sodium content material will be vital, even within the healthiest choices at Chipotle — so attempt to restrict your sodium consumption the remainder of the day.)
Salad with hen
Add black beans, fajita greens, and recent tomato salsa.
- Energy: 360
- Fats: 9 grams
- Protein: 41 grams
- Carbohydrates: 32 grams
Burrito bowl with sofritas
Add cilantro-lime brown rice (gentle), pinto beans, fajita greens, tomatillo green-chili salsa, and romaine lettuce
- Energy: 425
- Fats: 15 grams
- Protein: 19 grams
- Carbohydrates: 58 grams
Select two crispy corn tortillas as an alternative of three, and add black beans, fajita greens, recent tomato salsa, guacamole, and romaine lettuce
- Energy: 406
- Fats: 22 grams
- Protein: 10 grams
- Carbohydrates: 46 grams
Way of life Bowls
In the event you’re following a particular weight loss plan plan, you may also select one in all Chipotle’s pre-designed Way of life Bowls — they’re out there in Whole30, paleo, and vegan-friendly variations.