7 Tasty Chipotle Keto Hacks!

Posted by posted by: Joseph.Emb, RDN 7 Min Read
chipotle keto hack
Chipotle Keto

Introduction

Chipotle has garnered a significant following in recent years thanks to its fresh ingredients and customizable menu options. However, navigating Chipotle’s offerings while staying within dietary restrictions can be challenging for individuals adhering to the keto diet. This article aims to explore some creative Chipotle keto hacks to satisfy cravings without compromising the diet’s principles.

The Basics of the Keto Diet

The keto diet emphasizes a high-fat, low-carb eating pattern to shift the body’s primary fuel source from carbohydrates to fats. This transition leads to ketosis, wherein the body efficiently burns fat for energy. The diet’s benefits include weight loss, particularly in the abdominal region, improved cholesterol levels, and reduced risk of heart disease. Adherents also experience prolonged satiety and diminished cravings for sugars and carbs. Knowing which foods to consume and avoid is crucial, with a focus on healthy fats and low-carb vegetables while avoiding high-carb items like bread and pasta.

Chipotle and Keto

Chipotle, known for its Mexican-inspired fare, offers a variety of menu items, including burritos, bowls, tacos, and salads. Protein choices range from chicken and steak to vegetarian options like sofritas and fajita veggies, complemented by toppings such as cheese, sour cream, and guacamole.

To adhere to the keto diet at Chipotle, patrons can opt for a burrito bowl with lettuce instead of rice and beans, topped with preferred proteins and keto-friendly toppings. Alternatively, a salad with protein and select toppings provides another keto-friendly option. For taco enthusiasts, substituting tortillas with lettuce wraps is a suitable choice. Emphasizing high-fat ingredients like cheese, sour cream, and guacamole while avoiding high-carb elements is key. Customizing orders to meet individual dietary needs ensures a satisfying and keto-friendly Chipotle experience.

Delicious Chipotle Keto Hacks

A. #1: The Keto Burrito Hack

Burrito
Burrito

A burrito from Chipotle is a large flour tortilla filled with your choice of protein (chicken, steak, barbacoa, carnitas, sofritas, or vegetarian), cilantro-lime rice, black or pinto beans, choice of salsa (mild, medium, hot, or corn), cheese, sour cream, and lettuce. It’s then wrapped into a portable, filling meal perfect for on-the-go eating.

Here are some options for a keto-friendly Burrito at Chipotle:

Option 1:

  • Garlic Guajillo Steak (250cal, 15g fat, 27g protein, 3g carbs)
  • Fajita veggies (20cal, 0g fat, 1g protein, 5g carbs)
  • Guacamole (230cal, 22g fat, 2g protein, 8g carbs)
  • Tomatillo-Red Chili Salsa (30cal, 0g fat, 0g protein, 4g carbs)

Total: 530 calories, 37g fat, 30g protein, 20g carbs

Option 2:

  • Chicken (180cal, 7g fat, 32g protein, 0g carbs)
  • Romaine lettuce (5cal, 0g fat, 0g protein, 1g carbs)
  • Guacamole (230cal, 22g fat, 2g protein, 8g carbs)
  • Tomatillo-Green Chili Salsa (15cal, 0g fat, 0g protein, 4g carbs)

Total: 430 calories, 29g fat, 34g protein, 13g carbs

Option 3:

  • Barbacoa (170cal, 7g fat, 24g protein, 2g carbs)
  • Fajita veggies (20cal, 0g fat, 1g protein, 5g carbs)
  • Guacamole (230cal, 22g fat, 2g protein, 8g carbs)
  • Tomatillo-Red Chili Salsa (30cal, 0g fat, 0g protein, 4g carbs)

Total: 450 calories, 29g fat, 27g protein, 19g carbs

B. #2: The Keto Burrito Bowl Hack

Burrito Bowl
Burrito Bowl

A burrito bowl from Chipotle is a customizable meal made with your choice of protein, rice, beans, and toppings, all served in a bowl instead of a tortilla. You start by selecting a base of either white or brown rice or no rice at all. Next, you choose a protein such as chicken, steak, carnitas, or sofritas (plant-based protein). You can also add beans, either black or pinto, or skip them altogether. Finally, add toppings such as salsa, guacamole, cheese, lettuce, and sour cream. A burrito bowl is a popular option for those following a low-carb or keto diet since it allows you to customize your meal to fit your specific dietary needs.

Here are two options for a keto-friendly Burrito Bowl at Chipotle:

Option 1:

  • Protein: Garlic Guajillo Steak (250 calories, 15g fat, 27g protein, 3g carbs)
  • Base: Romaine Lettuce (5 calories, 0g fat, 0g protein, 1g carbs)
  • Toppings: Fajita Veggies (20 calories, 0g fat, 1g protein, 5g carbs), Tomatillo-Red Chili Salsa (30 calories, 0g fat, 0g protein, 4g carbs), Cheese (110 calories, 8g fat, 6g protein, 1g carbs)

Total Calories: 415 Total Fat: 23g Total Protein: 34g Total Carbs: 14g

Option 2:

  • Protein: Chicken (180 calories, 7g fat, 32g protein, 0g carbs)
  • Base: Romaine Lettuce (5 calories, 0g fat, 0g protein, 1g carbs)
  • Toppings: Guacamole (230 calories, 22g fat, 2g protein, 8g carbs), Tomatillo-Green Chili Salsa (15 calories, 0g fat, 0g protein, 4g carbs), Sour Cream (110 calories, 9g fat, 2g protein, 2g carbs)

Total Calories: 540 Total Fat: 38g Total Protein: 34g Total Carbs: 15g

It’s important to remember that keto diets typically restrict carb intake to under 50g per day(1), so these meals may need to be adjusted to fit your daily carb limits.

C. #3: The Keto Quesadilla Hack

Quesadilla
Quesadilla

The Quesadilla is a popular menu item at Chipotle that can be keto-friendly. It is a flour tortilla filled with your choice of meat, cheese, and toppings, then folded in half and grilled until the cheese is melted and gooey. The keto-friendly version would include low-carb options such as chicken, steak, barbacoa, carnitas, sofritas (plant-based protein), fajita veggies, and guacamole. You may want to skip the rice, beans, and queso, as they are high in carbs. Instead, opt for fresh tomato salsa, roasted chili-corn salsa, tomatillo-green chili salsa, or tomatillo-red chili salsa. Enjoy your keto-friendly Quesadilla!

Here are some keto-friendly options:

  1. Garlic Guajillo Steak with Fajita Veggies and Tomatillo-Green Chili Salsa
  • 250 calories
  • 15g fat
  • 27g protein
  • 3g carbs
  1. Barbacoa Salad with Fresh Tomato Salsa and Guacamole
  • 170 calories
  • 7g fat
  • 24g protein
  • 2g carbs
  1. Chicken Salad with Fajita Veggies, Tomatillo-Red Chili Salsa, and Guacamole
  • 210 calories
  • 12g fat
  • 23g protein
  • 0g carbs

Note: When ordering, you may want to ask for no rice or beans and skip the chips to keep the meal low in carbs and keto-friendly.

D. #4: The Keto Salad Hack

Salad
Salad

A salad at Chipotle typically includes a bed of lettuce, topped with a choice of protein (such as chicken, steak, carnitas, or sofritas), black or pinto beans, rice (either white or brown), a selection of salsas (including mild, medium, and hot options), cheese, guacamole, and a dressing (such as Chipotle-Honey Vinaigrette or a lime-cilantro dressing). The salad can also be customized with toppings like fajita veggies, sour cream, or queso.

Bowl:

  • Romaine lettuce (5 calories, 0g fat, 1g carbs, 0g protein)
  • Chicken (180 calories, 7g fat, 0g carbs, 32g protein)
  • Steak (150 calories, 6g fat, 1g carbs, 21g protein)
  • Fajita veggies (20 calories, 0g fat, 5g carbs, 1g protein)
  • Guacamole (230 calories, 22g fat, 8g carbs, 2g protein)
  • Tomatillo-red chili salsa (30 calories, 0g fat, 4g carbs, 0g protein)
  • Sour cream (110 calories, 9g fat, 2g carbs, 2g protein)

Total calories: 765 Total fat: 44g Total carbs: 21g Total Protein: 58g

This Bowl contains good protein and healthy fats balance while keeping carbs low. The romaine lettuce provides some fiber, and the fajita veggies add additional nutrients. The guacamole and sour cream are good sources of healthy fats, and the tomatillo-red chili salsa adds some flavor and spice without adding many carbs. However, please note that the nutritional information provided is approximate and may vary based on portion size and other factors.

E. #5: The Keto Tacos Hack

Tacos
Tacos

The Chipotle Tacos menu consists of a choice of protein (chicken, garlic guajillo steak, pollo asado, steak, barbacoa, carnitas, sofritas or veggie), a choice of tortilla (crispy corn or soft flour), up to 5 toppings (including rice, beans, salsas, fajita veggies, cheese, and lettuce), and optional add-ons such as guacamole, queso, chips, and salsa.

Here are some keto-friendly options for One Taco:

  • Crispy corn tortilla: 67 calories, 3g fat, 1g protein, 10g carbs
  • Soft flour tortilla: 83 calories, 3g fat, 2g protein, 13g carbs
  • Fajita veggies: 7 calories, 0g fat, 0g protein, 2g carbs
  • Chicken: 60 calories, 2g fat, 11g protein, 0g carbs
  • Garlic guajillo steak: 80 calories, 5g fat, 9g protein, 1g carbs
  • Pollo Asado: 70 calories, 4g fat, 7g protein, 1g carbs
  • Steak: 50 calories, 2g fat, 7g protein, 0g carbs
  • Barbacoa: 56 calories, 2g fat, 8g protein, 1g carbs
  • Carnitas: 70 calories, 4g fat, 8g protein, 0g carbs
  • Sofritas (plant-based protein): 50 calories, 3g fat, 3g protein, 3g carbs
  • Guacamole: 77 calories, 7g fat, 1g protein, 3g carbs
  • Cheese: 37 calories, 3g fat, 2g protein, 0g carbs

Some suggestions for a keto-friendly meal at Chipotle could be:

  • A salad bowl with romaine lettuce, fajita veggies, chicken, garlic guajillo steak, or carnitas, and topped with guacamole and cheese.
  • A burrito bowl with your choice of meat and low-carb toppings such as fajita veggies, cheese, guacamole, and salsa. Skip the rice and beans and opt for a bed of lettuce instead.
  • A crispy corn tortilla taco with your choice of meat and toppings such as fajita veggies, guacamole, and cheese.

Remember to watch out for high-carb toppings such as rice, beans, and corn-based products, and choose toppings with low net carb counts.

F. #6: The Keto Sides Hack

Sides
Sides

The Sides menu at Chipotle features a variety of options to complement your meal. It includes chips and guacamole, chips and salsa, queso blanco, and side orders of guacamole and queso blanco. The chips are made from corn and are fried until crispy. At the same time, the salsas range from mild to hot and are made with various fresh ingredients like tomatoes, chili peppers, and roasted corn.

The guacamole is made from ripe avocados, onions, cilantro, and lime juice and is a great source of healthy fats. The queso blanco is a smooth and creamy cheese dip made with real cheese and a blend of spices.
Overall, the Sides menu at Chipotle offers a range of tasty options to add extra flavor and texture to your meal.

Here are some keto-friendly options:

  1. Side of Guacamole: This option has only 2g of carbs and is a great source of healthy fats.
  2. Chips & Fresh Tomato Salsa (Mild): This option has 7g of carbs, which is relatively low compared to other chips and salsa options.
  3. Chips & Tomatillo-Green Chili Salsa (Medium): This option has 7g of carbs and is a good choice if you want more spice.
  4. Chips & Queso Blanco: This option has 17g of carbs, so it’s higher in carbs than the other options, but it can still fit into a keto diet if you’re careful with your carb intake the rest of the day.

It’s important to note that while these options are relatively low in carbs, they should still be consumed in moderation as they can add up quickly. Pairing these options with a protein source, such as grilled chicken or steak, is also a good idea to make a more complete and filling meal. Watch out for hidden carbs in dressings, sauces, and other toppings.

Hey everyone,what do you think of this keto hack option from Chipotle? It seems a good option for those following a low-carb diet, but I'd love to hear your thoughts. Have you tried it before? Do you enjoy any other keto-friendly meal suggestions from Chipotle or other restaurants? Let us know in the comments!

Conclusion

In summary, we’ve explored various strategies for enjoying a keto-friendly experience at Chipotle. You found the information provided both insightful and practical. Our shared hacks aim to enhance your Chipotle visits while aligning with your keto goals.

Negotiating a keto diet amidst fast food options can indeed pose challenges. However, by employing ingenuity in your selections and adopting savvy ordering practices, you can relish the delectable flavors of Chipotle without straying from your dietary objectives. Whether you crave a hearty burrito bowl or enticing sides, rest assured we’ve curated a selection of keto-friendly choices to suit your preferences.

As you venture forth, don’t hesitate to experiment with substitutions and customizations to tailor your meal precisely to your needs. Remember, maintaining consistency and resilience is pivotal on the keto journey. Should you encounter setbacks or indulge in high-carb meals, practice self-compassion and refocus on your health and fitness aspirations.

In essence, perseverance and commitment are the cornerstones of success in navigating the keto lifestyle. Embrace the process, relish the flavors, and with thoughtful planning and informed choices, relish your Chipotle dining experiences while staying true to your wellness goals.

Reference:

(1) Diet Review: Ketogenic Diet for Weight Loss
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/

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