- Chipotle can be a healthier fast-food option because you can customize your order.
- Dietitians agree it’s what you fill your salad, burrito, bowl or taco with that counts.
- Experts suggest topping your order with lean proteins, whole grains, veggies and healthy fats.
If you’re a Chipotle lover, you’re in good company. The chain keeps growing, with a 13% increase in revenue in 2024, totaling $2.8 billion. So, why all the love? “Build-your-own restaurants like Chipotle are ideal places to get a meal to-go but on your terms,” says Heidi McIndoo, M.S., RD.
Dietitians are fans, too. We asked several nutrition experts about their go-to order, and you may be surprised to learn that RDs enjoy burritos, burrito bowls and salads equally. One thing they all agree on, when it comes to placing your Chipotle order, is finding a nutritional balance with the add-ins used to fill your burrito, bowl, salad or taco. Chipotle has plenty of options when it comes to lean proteins, whole grains, veggies and healthy fats.
Load Up on the Veggies
Many people struggle to incorporate veggies when they order takeout, but this doesn’t have to be the case at Chipotle. “Chipotle’s range of fresh vegetables makes it easy to build a phytonutrient-rich meal,” says Romy Nathan, M.P.H., RDN.
“Add as many veggies as you like—salad greens, fajita veggies, various salsas,” suggests Lisa Andrews, M.Ed., RD, LD. This adds fiber, vitamins and minerals, and helps you to feel full and meet your daily vegetable needs—something 90% of Americans don’t do.
Prioritize Whole Grains
Chipotle offers many options to get in whole grains. Brown rice and corn salsa are the most popular amongst the RDs we interviewed. “To top it off, I like the roasted corn salsa—it’s not too hot, and corn is so full of fiber,” says McIndoo. If your go-to order is tacos, you can opt for corn tortillas for whole grains.
The Dietary Guidelines for Americans recommends making at least half of your grains whole grains because they’re richer in fiber and certain minerals than refined grains. If you prefer white rice, don’t sweat it. Just be sure to incorporate plenty of whole grains in the rest of your meals and snacks, like oats, corn and whole-wheat bread.
Focus on Healthy Fats
Dietary fats help your body absorb vitamins A, D, E and K. To meet your daily fat needs, it’s best to prioritize heart-healthy fats. “If you’re an avocado fan, the guac will give you a nice dose of healthy fats,” says McIndoo. A study found that eating two or more servings of avocado per week was linked with a 16% lower risk of cardiovascular disease. So don’t shy away from topping your order with guacamole. This is a healthier option than sour cream or queso.
Pick Lean Proteins
Lean proteins are low in fat, especially saturated fat. They’re best for managing heart health, since saturated fat can raise “bad” LDL cholesterol. “Chicken or beans will be lower in fat than beef or pork,” says Andrews. You can also try the sofritas—a flavorful protein pick made from tofu.
According to Chipotle’s website, one serving of beans or sofritas has 8 grams of protein. Adding beans not only adds more protein, but it also adds fiber. “Black beans give me both protein and fiber, which helps fill me up and keep me feeling fuller longer,” says McIndoo.
If you want a higher-protein option that’s still lower in fat, RDs suggest chicken. “My burrito bowl is filled with the new honey chicken—a great source of lean protein,” says McIndoo.
Note that carnitas are the highest-fat protein option at Chipotle, with 12 grams of total fat per serving. If you’re trying to be mindful of your cholesterol levels or dietary fat intake, stick to other proteins.
More Tips for Making Healthy Choices at Chipotle
- Save half for later. Whether you enjoy a burrito bowl or a regular burrito, RDs suggest saving half to eat for later. Some days you may be hungrier than others, but for many people, half of an order is enough to meet their nutritional needs. “I usually go for the bowl, because it’s easier to save half for another meal, which is a great way to get your fave restaurant meals while not going overboard with portions,” says McIndoo.
- Ask for sour cream or queso on the side. These items can be high in saturated fat, which raises LDL cholesterol. So if you’re trying to be mindful of your saturated fat intake but you still want to enjoy these additions, consider getting them on the side. “The serving spoons can be generous, and this gives you more control over how much you eat,” says Nathan.
Our Expert Take
When it comes to fast food, Chipotle has some of the most nutritious options out there. Dietitians enjoy everything from salads to bowls to burritos. What’s most important is what you add to your order. RDs recommend centering your meal around beans, fajita veggies, salsas, corn, chicken or sofritas, guacamole and salad greens for a good balance of fiber, lean protein, healthy fats, and micronutrients. This helps fill you up and supports your overall health.
