Chipotle on Keto: Your Guide to Low-Carb Ordering

Chipotle Keto Diet Options

Our Favorite Chipotle Keto Diet Menu Options!

Hey there, my fellow keto food enthusiasts! If you’re anything like me, you’re always on the lookout for delicious and satisfying meals that won’t kick you out of ketosis. And let’s be real – sometimes, you just need a quick and easy option when you’re on the go. That’s where Chipotle comes in! But can you really eat keto at this popular fast-casual chain? Let’s dive in and find out.

The Basics of Eating Keto at Chipotle

First things first – let’s talk about what the keto diet actually entails. In a nutshell, it’s a high-fat, moderate-protein, low-carb way of eating that aims to put your body into a metabolic state called ketosis. When you’re in ketosis, your body starts burning fat for fuel instead of carbs, which can lead to a whole host of potential benefits of the keto diet – from weight loss and increased energy to improved brain function and blood sugar control.

So, what does that strict ketogenic diet mean for your Chipotle order? Well, the good news is that there are plenty of keto-friendly options on the menu. The key is to focus on high-fat, moderate-protein ingredients like:

  • Grilled meats (steak, chicken, carnitas, barbacoa)
  • Guacamole
  • Cheese
  • Sour cream
  • Romaine lettuce
  • Fajita veggies (bell peppers and onions)

And of course, you’ll want to skip the high-carb items like:

  • Rice (white rice and brown rice)
  • Beans (black beans and pinto beans)
  • Tortillas (flour tortillas and corn tortillas)
  • Chips
  • Most salsas (more on that in a bit)

If you’re new to the keto diet and not sure where to start, check out this handy keto food list for beginners to get a sense of what foods are fair game on this low-carb way of eating.

Navigating the The Chipotle Keto Menu Like a Pro!

Hey there, my keto-loving friend! Are you ready to spice up your low-carb life with some Chipotle goodness? Well, you’re in luck because this Mexican-inspired restaurant has got your back when it comes to satisfying those cravings while sticking to your keto goals. Get ready to customize your way to a delicious and guilt-free meal!

1. The Ultimate Keto Bowl

First things first, let’s talk about the foundation of your keto masterpiece – the bowl. Skip the carb-laden rice and beans and instead, opt for a bed of fresh, crisp lettuce or nutrient-packed greens. Now, it’s time to pile on the protein! Whether you’re a fan of juicy grilled chicken, savory steak, tender carnitas, or flavorful barbacoa, Chipotle’s got you covered. And don’t forget to load up on those sizzling fajita veggies for an extra burst of flavor and nutrients!

2. Salad Bowls for the Win

Not feeling the traditional bowl? No worries! Chipotle’s salad bowls are here to save the day. Just like with the regular bowl, you’ll want to fill it up with your go-to protein, like chicken or steak. But here’s where the magic happens – pile on that crisp lettuce, sprinkle on some cheese, add a generous scoop of guacamole, and top it off with your favorite salsa. Trust me, your taste buds will thank you!

3. Double the Protein, Double the Fun

If you’re a protein powerhouse, then this one’s for you. When building your bowl or salad, don’t be afraid to double up on your favorite meat. Not only will it keep you feeling full and satisfied, but it’ll also help you hit those keto macro goals like a champ. Plus, who doesn’t love a little extra protein in their life?

4. Guac It Up!

Attention all avocado aficionados! Chipotle’s guacamole is a keto dream come true. Made with perfectly ripe avocados, zesty lime juice, and a blend of spices, this creamy and delicious topping is the perfect addition to any bowl or salad. And the best part? It’s totally keto-friendly, so go ahead and add an extra scoop (or two!).

5. Salsa for Days

Get ready to spice things up with Chipotle’s amazing salsa options. From mild to medium to hot, there’s a salsa for every heat tolerance. Not only do they add a burst of flavor to your meal, but they’re also low in carbs and packed with nutrients. So, don’t be shy – load up on your favorite salsa and give your taste buds a fiesta!

Ready to get started? Keep reading for more!

Building Your Keto Chipotle Bowl

Now that you know the basics, let’s talk about how to build the ultimate keto Chipotle bowl. Here’s a step-by-step guide:

  1. Start with a base of romaine lettuce. This will provide a crunchy, refreshing foundation for your bowl while keeping the carbs low.
  2. Add your protein of choice. Whether you’re in the mood for steak, chicken, carnitas, or barbacoa, all of these options are keto-friendly and packed with flavor.
  3. Pile on the fajita veggies. These sautéed bell peppers and onions add a pop of color and flavor to your bowl, plus they’re a great source of fiber and nutrients.
  4. Don’t skimp on the healthy fats! Add a generous scoop of guacamole and a dollop of sour cream to keep you feeling full and satisfied.
  5. Sprinkle on some cheese. Whether you’re a fan of shredded cheddar or crumbled queso fresco, a little bit of cheese can go a long way in adding flavor and richness to your bowl.
  6. Choose your salsa wisely. While most of Chipotle’s salsas are relatively low in carbs, some are higher than others. Your best bets are the fresh tomato salsa (4g net carbs per serving) and the tomatillo-red chili salsa (4g net carbs per serving). The tomatillo-green chili salsa and the roasted chili-corn salsa are a bit higher in carbs (7g and 13g per serving, respectively), so use those sparingly if you’re trying to keep your carb count in check.
  7. If you’re really craving that burrito flavor, you can always wrap your bowl in a large romaine lettuce leaf or bring your own keto-friendly tortilla from home. Just be sure to account for any extra carbs in your daily macro goals.

And there you have it – a delicious, satisfying keto Chipotle bowl that will keep you on track with your low-carb lifestyle!

Other Keto-Friendly Chipotle Options

While the build-your-own bowl is definitely the most customizable keto bowl option at Chipotle, there are a few other menu items that can fit into a keto diet with a few modifications:

  • Salad: Start with a base of romaine lettuce, then add your protein of choice, fajita veggies, guacamole, sour cream, and cheese. Just be sure to skip the vinaigrette, which is higher in carbs.
  • Burrito bowl: You can totally enjoy a burrito bowl on keto – just skip the rice and beans, and load up on the other low-carb toppings like lettuce, protein, veggies, guac, and sour cream.
  • Lifestyle bowls: Chipotle recently introduced a line of “Lifestyle Bowls” designed for various dietary preferences, including keto. The “Keto Salad Bowl” comes with carnitas, romaine lettuce, tomatillo-red chili salsa, cheese, and guacamole. Just be aware that it also includes super greens lettuce blend (which may have some higher-carb ingredients mixed in) and chipotle-honey vinaigrette (which you’ll want to skip or use sparingly).

Of course, if you’re really craving those tortilla chips or a fully-loaded burrito, you can always indulge mindfully and get right back on track with your next meal. The beauty of keto is that it’s a flexible and sustainable way of eating – not a strict set of rules that you have to follow 100% of the time.

Tips for Maximizing Your Keto Chipotle Experience

Now that you know what to order, here are a few tips for making the most of your keto Chipotle meal:

  1. Use the online nutrition calculator. Chipotle has a super handy tool on their website that allows you to build your meal and see the exact nutritional breakdown – including net carbs. This can be a game-changer for staying on track with your keto macros.
  2. Don’t be afraid to customize. The great thing about Chipotle is that you can mix and match ingredients to create your perfect keto meal. Don’t like sour cream? Skip it! Craving extra guac? Go for it! The power is in your hands.
  3. Be mindful of portion sizes. While it’s easy to go overboard with all the delicious keto-friendly toppings at Chipotle, it’s important to remember that calories still matter on a ketogenic diet. If you’re trying to lose weight, be mindful of your portion sizes and listen to your hunger cues.
  4. Stay hydrated. Drinking plenty of water is always important, but it’s especially crucial on keto. When you’re in ketosis, your body tends to flush out more water and electrolytes, so be sure to drink up and consider adding some salt to your food to replenish those minerals.
  5. Plan ahead. If you know you’re going to be eating at Chipotle, take a few minutes to plan out your order in advance. This can help you stay on track with your keto goals and avoid any last-minute temptations or impulse decisions.

If you’re looking for even more tips on how to start the keto diet, be sure to check out this beginner’s guide for everything you need to know to get started on this low-carb way of eating.

The Bottom Line

So, can you eat Chipotle on the keto diet? Absolutely! With a little creativity and some smart substitutions, you can totally enjoy a delicious and satisfying keto meal at this popular fast-casual chain.

Just remember to focus on high-fat, moderate-protein, low-carb ingredients like grilled meats, guacamole, cheese, and veggies – and skip the high-carb items like rice, beans, and tortillas. And don’t forget to use the online nutrition calculator and listen to your body’s hunger cues to stay on track with your goals.

At the end of the day, the keto diet is all about finding a way of eating that works for you – and if that includes the occasional Chipotle run, then more power to you! Just be sure to approach it with a balanced and mindful perspective, and don’t be too hard on yourself if you have the occasional slip-up or indulgence. After all, life is too short to deprive yourself of the foods you love – on keto diets or not.

So go forth and eat keto at Chipotle, my friends! And don’t forget the guac – because let’s be real, guac is always worth the extra carbs.


Is Chipotle queso keto-friendly?

Unfortunately, Chipotle’s queso is not particularly keto-friendly – it contains 15g of carbs and 6g of sugar per serving. If you’re really craving that cheesy goodness, you can always ask for a small amount on the side and use it sparingly as a dip for your low-carb veggies or meat. But in general, it’s best to skip the queso if you’re trying to stay strict with your keto macros.

Can I eat the keto diet if I’m vegetarian or vegan?

Yes! While the keto diet is often associated with high-fat animal products and low carb foods like meat, eggs, and dairy, it’s totally possible to follow a plant-based keto diet. At Chipotle, you can opt for sofritas (seasoned organic shredded tofu) as your protein source, and load up on keto-friendly toppings like guacamole, fajita veggies, and salsa. Just be sure to skip the beans and rice, and be mindful of your portion sizes on the higher-carb veggie toppings.

Is the Chipotle honey vinaigrette keto-friendly?

Unfortunately, the Chipotle honey vinaigrette is not particularly keto-friendly – it contains 13g of carbs and 10g of sugar per serving. If you’re looking for a low-carb dressing option, your best bet is to opt for plain olive oil and vinegar or lime juice. Or, you can always bring your own keto-friendly salad dressing in from home to drizzle over your bowl.

Can I eat the tortilla chips on keto?

Sorry, tortilla chip lovers – these crispy, salty snacks are definitely not keto-friendly. A single serving of Chipotle’s tortilla chips contains 61g of carbs and 1g of sugar. If you’re really craving that crunch factor, try adding some low-carb veggies like chopped bell peppers or cucumbers to your bowl instead.

How many carbs are in a keto Chipotle meal?

The exact carb count of your keto Chipotle meal will depend on your specific order. However, if you follow the guidelines outlined above (skip the rice, beans, and tortillas; load up on high-fat, low-carb toppings), you can easily keep your meal under 20g of net carbs. For example, a salad bowl with romaine lettuce, carnitas, fajita veggies, tomatillo-red chili salsa, cheese, and guacamole clocks in at just 10g of net carbs.

If you’re looking for even more guidance on creating the perfect keto diet meal plan, be sure to check out this comprehensive keto dieters guide for tons of delicious and satisfying meal ideas.

Is the keto diet safe?

For most healthy individuals, the keto diet is considered safe. However, some people may experience side effects like the “keto flu” (flu-like symptoms that can occur when your body is adapting to ketosis), digestive issues, or nutrient deficiencies. As with any major diet change, it’s important to consult with your healthcare provider before starting the keto diet – especially if you have underlying health conditions like diabetes or high blood pressure.

How does the keto diet compare to other diets, like the Mediterranean diet?

While the keto diet and Mediterranean diet both emphasize whole, unprocessed foods, there are some key differences:

  • The keto diet is very low in carbs, high in fat, and moderate in protein, while the Mediterranean diet includes more carbs from whole grains, legumes, and fruits
  • The Mediterranean diet emphasizes healthy fats from sources like olive oil, nuts, and fatty fish, while the keto diet includes a wider range of fats (including saturated fats like coconut oil and butter)
  • The Mediterranean diet has been well-studied for its potential health benefits, while the long-term effects of the keto diet are still being researched

What are some good keto snacks to bring to Chipotle?

If you’re looking for some keto-friendly snacks to bring along to your Chipotle meal, here are a few ideas:

  • Sliced cucumbers or bell peppers with guacamole or sour cream
  • A small baggie of nuts or seeds (like almonds, macadamia nuts, or pumpkin seeds)
  • A couple of hard-boiled eggs
  • Some jerky or meat sticks (just be sure to check the label for added sugars)
  • A keto-friendly protein bar or fat bomb

Just remember to keep your snacks simple and focused on healthy fats, protein, and low-carb veggies to stay on track with your keto goals.

What is the “dirty keto” diet?

The “dirty keto” diet is a variation of the standard keto diet that focuses more on macronutrient ratios than food quality. While the standard keto diet emphasizes whole, nutrient-dense foods, the dirty keto diet allows for more processed and packaged foods as long as they fit within the macronutrient guidelines (very low carb, high fat, low carb vegetables, moderate protein). However, this approach may not be as nutritious or sustainable as a whole foods-based keto diet.

How do I get enough fat on the keto diet?

Getting enough fat is key to success on the keto diet, as fat becomes your body’s primary fuel source when you’re in ketosis. Some great sources of healthy fats on the keto diet include:

  • Avocados and avocado oil
  • Olive oil
  • Coconut oil and coconut milk
  • Grass-fed butter and ghee
  • Nuts and nut butters (like almond butter or macadamia nut butter)
  • Seeds and seed butters (like tahini or sunflower seed butter)
  • Fatty fish (like salmon, sardines, and anchovies)
  • Egg yolks
  • Full-fat dairy products (like cheese, heavy cream, and full-fat yogurt)

Just be sure to choose high-quality, minimally processed sources of fat whenever possible, and listen to your body’s hunger and fullness cues to avoid overeating.

Of course, as with any major dietary change, it’s important to consult with your healthcare provider before diving in headfirst – especially if you have any underlying health conditions like diabetes or high blood pressure. And remember – the keto diet is just one tool in the larger toolbox of healthy eating and living. It’s not a magic bullet, and it may not be the right fit for everyone.

The key is to find a way of eating that makes you feel your best – physically, mentally, and emotionally. And if that includes the occasional keto Chipotle bowl, then I say go for it! Just remember to approach it with balance, mindfulness, and a healthy dose of self-compassion. Because at the end of the day, life is too short to stress over every last carb – and that’s coming from a die-hard keto enthusiast.


Alright, my keto friends – we’ve covered a lot of ground today! From the basics of eating keto at Chipotle to tips for maximizing your low-carb experience, I hope you’re feeling empowered and excited to tackle your next Chipotle run with confidence.

Remember, the key to success on keto (or any way of eating, really) is finding what works for you and your unique needs and preferences. There’s no one-size-fits-all approach to health and wellness, and that’s okay! The most important thing is to listen to your body, focus on nourishing foods that make you feel your best, and enjoy the journey.

And if that journey includes the occasional keto Chipotle bowl loaded up with all the guac and sour cream your heart desires? Then I say embrace it – because life is too short to deprive yourself of the foods you love.

Just remember to approach your keto journey with a balanced perspective, be mindful of your choices, and don’t beat yourself up if you have the occasional slip-up or indulgence. We’re all human, after all – and the beauty of the keto lifestyle is that it’s a flexible and forgiving way of eating.

So go forth and conquer that Chipotle line, my friends! And don’t forget to savor every last bite of that delicious, satisfying, totally keto-friendly meal. Because at the end of the day, that’s what it’s all about – nourishing your body and soul with foods that make you feel your best, both on and off the plate.

Thanks for joining me on this tasty adventure, and until next time – keep calm and keto on!

Molly Winter

About the author

Molly Winter, RDN & CPT, is passionate about helping you achieve optimal health through balanced nutrition and enjoyable exercise. With years of experience and a wealth of knowledge, she provides practical advice and delicious recipes to make healthy living sustainable. Join her on this journey to a healthier, happier you!

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