If you’re following a ketogenic (keto) diet, eating out can be challenging. But don’t worry—Chipotle offers a range of options that fit perfectly into your low-carb lifestyle. In this article, we’ll walk you through how to make keto-friendly choices at Chipotle, so you can enjoy a delicious meal without breaking your diet.
What is the Keto Diet?
Before diving into the specifics, let’s briefly review the keto diet. The keto diet is a low-carb, high-fat diet designed to help your body enter a state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. To maintain ketosis, you generally consume:
Low Carbohydrates: Around 20-50 grams of net carbs per day.
High Fats: Healthy fats like avocados, nuts, and oils.
Moderate Proteins: Sources such as meat, fish, and eggs.
Why Chipotle?
Chipotle is a popular choice for keto dieters because of its customizable menu. You can create meals that fit your dietary needs by choosing the right ingredients. Here’s how you can navigate the Chipotle menu while keeping your carbs in check.
Building Your Keto Meal: The Basics
1. Start with the Base
Chipotle offers several bases for their dishes: tortillas, rice, beans, and salad. For a keto meal, you’ll want to skip the tortillas, rice, and beans. Instead, opt for a bed of lettuce or a salad base. This will keep your carb count low while still providing a satisfying crunch.
Salad Base: A fresh and crisp foundation for your keto meal. It’s low in carbs and full of fiber.
2. Choose Your Protein
Chipotle has a variety of protein options that are keto-friendly:
Chicken: Grilled and seasoned, it’s a great source of lean protein.
Steak: Tender and flavorful, with a higher fat content.
Carnitas: Pork that’s slow-cooked and seasoned. It’s higher in fat, which is great for keto.
Barbacoa: Beef that’s marinated and slow-cooked. Rich in flavor and fat.
Sofritas: A tofu option, but check the nutritional information as it may contain added carbs.
3. Add Toppings and Salsas
Chipotle has an array of toppings and salsas. Here’s a breakdown of what’s keto-friendly:
Cheese: A great source of fat and protein. Choose shredded cheese or cheese crumbles.
Guacamole: Packed with healthy fats and low in carbs. A perfect addition to any keto meal.
Sour Cream: High in fat and low in carbs. A creamy addition to your dish.
Salsas: Choose from tomato-based options carefully, as they can contain sugar. Opt for:
Tomatillo Green Chili Salsa: This salsa is lower in carbs compared to others.
Tomatillo Red Chili Salsa: Another lower-carb option with a bit of heat.
4. Skip the High-Carb Ingredients
To keep your meal keto, avoid these high-carb ingredients:
Rice: A staple in many Chipotle dishes, but it’s high in carbs.
Beans: Both black and pinto beans are high in carbs.
Corn: Found in some salsas and toppings, corn is a no-go for keto.
Tortillas: Whether flour or corn, tortillas are high in carbs.
Sample Keto Meal Combos at Chipotle
To make it easier, here are some tasty keto meal combinations you can try:
1. Carnitas Salad Bowl
Base: Salad
Protein: Carnitas
Toppings: Shredded cheese, guacamole, sour cream
Salsa: Tomatillo Green Chili Salsa
2. Chicken Salad Bowl
Base: Salad
Protein: Chicken
Toppings: Shredded cheese, guacamole, sour cream
Salsa: Tomatillo Red Chili Salsa
3. Steak Salad Bowl
Base: Salad
Protein: Steak
Toppings: Shredded cheese, guacamole, sour cream
Salsa: Tomatillo Green Chili Salsa
Tips for Eating Keto at Chipotle
1. Customize Your Meal
Don’t hesitate to ask for modifications. Chipotle is known for its customization options, so feel free to adjust ingredients to fit your keto diet.
2. Watch Portions
Even keto-friendly ingredients can add up in carbs if you overdo them. Stick to reasonable portion sizes to keep your meal balanced.
3. Use the Chipotle App
The Chipotle app provides nutritional information for all menu items. Use it to check the carb content of your meal before ordering.
4. Consider the Chipotle Lifestyle Bowls
Chipotle offers a “Lifestyle Bowls” menu, which includes options for different diets. While these bowls are not specifically keto, they can be a good starting point for building a keto meal.
See Also: How to Get Enough Fat on Keto Without Dairy
The Nutritional Breakdown
Here’s a quick look at the nutritional content of some keto-friendly options at Chipotle:
1. Salad Base:
Carbs: 3-5 grams per serving
2. Carnitas:
Carbs: 0 grams per serving
Fats: 20 grams per serving
Protein: 24 grams per serving
3. Chicken:
Carbs: 0 grams per serving
Fats: 7 grams per serving
Protein: 32 grams per serving
4. Guacamole:
Carbs: 8 grams per serving
Fats: 15 grams per serving
Protein: 2 grams per serving
5. Shredded Cheese:
Carbs: 1 gram per serving
Fats: 9 grams per serving
Protein: 6 grams per serving
Conclusion
Eating keto at Chipotle is entirely doable with a little planning and knowledge. By focusing on a salad base, choosing high-fat proteins, and carefully selecting your toppings, you can enjoy a delicious and satisfying meal that fits perfectly within your keto diet.
So next time you find yourself at Chipotle, use these tips to build a keto-friendly meal that keeps you on track with your diet goals. Happy eating!
