With contemporary, responsibly-sourced substances, 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 must you order at Chipotle? We requested two vitamin consultants to interrupt down suggestions for locating the healthiest choices.
(Dietary knowledge is offered by the Chipotle Diet Calculator.)
1. Begin with the Fundamentals
While you’re deciding what to order at Chipotle, skip the burrito — the big flour tortilla incorporates 320 energy, and that’s earlier than you add any toppings. “Go for the tacos, salad, or bowls as a substitute,” says Kristian Morey, RD, LDN and Scientific dietitian at The Heart for Endocrinology at Mercy Medical Heart in Baltimore.
Right here’s how these choices stack up:
- Salad is your greatest guess, with simply 15 energy within the mattress of supergreens.
- For those who order a burrito bowl, select brown rice over white. A standard serving of rice (in a burrito bowl, burrito, or a three-taco meal) incorporates 210 energy, so request a “gentle” portion in particular person or within the app when ordering — or skip it altogether.
- For those who order tacos, go for the crispy corn shells — an order of three incorporates 200 energy and nil sodium, in comparison with 250 energy and 480 mg of sodium for 3 smooth flour tortillas.
2. Add Lean Protein
Subsequent, add some wholesome protein to your order. Black beans and pinto beans each comprise 130 energy and eight grams of protein in a mean 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 incorporates 80 energy per serving.)
4. Watch Out for Saturated Fats
Don’t overdo it in relation to shredded cheese, queso blanco sauce, and bitter cream — these can add numerous 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 contemporary 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 facet so you possibly can management how a lot you add to your meals, Morey says.
5. Spring for the Guac
Avocados comprise “precious vitamins like fiber, B nutritional vitamins, and potassium,” Norton says, together with wholesome fat which might be believed to profit coronary heart well being. And Chipotle’s guacamole contains solely actual stuff — avocados, cilantro, jalapeño, lemon juice, lime juice, purple onion, and salt — no humorous enterprise like preservatives or synthetic flavors. Simply needless to say a serving to of guac provides 230 energy to your meal, so you might wish to order it on the facet so you possibly can 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 value for some individuals.” And a big order of chips with a facet of queso blanco will run you 1,290 energy and incorporates 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 helpful Diet Calculator on the Chipotle web site — it calculates the total 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 choices. As an example, you possibly can shortly see that selecting a lightweight serving of cilantro-lime brown rice as a substitute of a traditional serving will shave off 105 energy.
Straightforward Choices to Order at Chipotle
Nonetheless unsure what to order at Chipotle? Listed here are just a few choices that supply loads of vitamins. (Take into accout the sodium content material might be important, 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 contemporary 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 a substitute of three, and add black beans, fajita greens, contemporary tomato salsa, guacamole, and romaine lettuce
- Energy: 406
- Fats: 22 grams
- Protein: 10 grams
- Carbohydrates: 46 grams
For those who’re following a particular weight loss plan plan, you can even select considered one of Chipotle’s pre-designed Life-style Bowls — they’re obtainable in Whole30, paleo, and vegan-friendly variations.