The 3 Healthiest Things You Can Order at Chipotle (2024)

When you’re in rush and starving, whipping up a healthy meal at home just isn't realistic. But gone are the days when the drive-through window was your only option for food on the go. Thanks to fast-casual restaurants like Chipotle, there are plenty of options that go far beyond a greasy burger and fries.

But is Chipotle healthy?

The answer depends on exactly how you’re building your meal. “It can go one of two ways at Chipotle: it can become a healthy balanced meal, or it can become a high calorie disaster,” explains Keri Gans, RD, CDN, author of The Small Change Diet.

Here, the healthy—and not so healthy—things to know about everyone’s favorite burrito joint.

Chipotle nutrition: Pros

For the most part, Chipotle can easily be a part of a healthy diet, mostly because its build-your-own model helps set it apart from other chains. Being in control of your ingredients allows you to create a personalized meal based on your health goals, whether that be gaining muscle, losing weight, or just trying to eat more nutritious foods.

“Chipotle can be pretty healthy because they have veggies and lean protein,” says Lisa Moskovitz, RD, CDN, founder of The NY Nutrition Group, like chicken and steak, black and pinto beans, fajita vegetables, and fresh tomato salsa.

That’s important, because you want to bulk up your meal with vegetables whenever you can, Gans says, since they’re lower in calories and high in filling fiber. And as far as protein goes, pretty much every option on the menu (with the exception of the carnitas and the sofritas) is lean—even the steak only has 6 grams of fat.

“The ingredients themselves are all fairly healthy choices—nothing is really bad in and of itself,” she adds. It’s when you start piling up your order that you’re just piling on extra calories.

Chipotle nutrition: Cons

While Chipotle offers lots of fresh, nutrient-rich ingredients, it also has its fair share of calorie bombs—you know, those irresistibly tasty options that happen to be full of fat and excess salt (lookin’ at you, queso and sour cream).

Many options also tend to go overboard with carbs—tortillas and white rice easily rack up calories for very little fiber in return. Just one burrito-sized flour tortilla is 320 calories for only 3 grams of fiber.

Ideally, you want your meal to be under 400 to 500 calories, Gans says, so when you add a giant tortilla into the mix, you’re not left with much wiggle room for more nutritious add-ons. The result? A meal high in empty carbs and low in satisfying fiber and protein.

What’s more, it’s just really easy to overeat, even if you picked out the healthiest items on the menu. That’s because the “serving” you get at Chipotle is often more than one portion. Take white rice, for example. That initial layer at the bottom of your burrito bowl is probably going to be two if not three times the amount of rice that you would need at a meal, Moskoviz says.

So, is Chipotle healthy or not?

Chipotle can be healthy, but you have to build your meal from nutrient-rich foods and control your portions so you don’t overdo it.

How to order a healthy meal at Chipotle

We asked the experts exactly what to eat and how to order it.

Skip the burrito

“If you’re going to do a tortilla or the tacos, those are going to provide the most calories right off the bat,” Gans says, thanks to the carb-heavy tortillas. Opt for a salad or burrito bowl so you can boost your veggie content instead, says Moskovitz.

Cut back on rice

A serving of white rice at Chipotle packs 210 calories and 40 grams of carbs. “If you want to do the rice that’s okay, but I would ask for half a normal portion and then skip the chips on the side,” Moskovitz says.

Better yet, use beans for your base, since they have about half the calories and carbs as white rice. While the calories in beans can still add up quickly, legumes are a good source of fiber and low in saturated fat. “Beans will also give you an extra 8 grams of protein,” says Gans. “You want to choose ingredients that will fill you up.”

Watch your toppings

Pass on the sour cream and the queso and go for a half order of guacamole if you need a creamy topping. Even though it’s high in calories, it’s also more nutritious thanks to all of the heart-healthy fats in avocados, says Gans.

Flavor-packed salsa is also a great option, since it is low in calories and high in beneficial vitamins and minerals. “I’m a huge fan of adding the salsa, especially the fresh tomato or the green tomatillo,” Gans says.

Size down your serving

To keep your portions in check, bag half your meal for tomorrow’s lunch or order off the kids’ menu. “I love the idea of doing a kids’ meal,” Gans says. “You’re getting a smaller portion size but you’re still getting exactly what you what—you don’t have to cut certain ingredients that you love.”

The healthiest foods to get at Chipotle

Go for one of these options next time you're rushed through ordering.

Nutrition: 360 calories, 8.5 g of fat, 32 g of carbs (9 g fiber), 41 g of protein

Nutrition: 405 calories, 23.5 g of fat, 39 g of carbs (15 g fiber), 11 g of protein

Nutrition: 375 calories, 9 g of fat, 47.5 g of carbs (10.5 g fiber), 21 g of protein

*All nutrition information based on Chipotle’s Nutrition Calculator