Whats In A Chipotle Keto Bowl
The keto bowl at chipotle is made with the same quality ingredients as all of Chipotleâs meals, but this one is keto-friendly. This bowl is built with steak, super greens, tomato red chili salsa, Monterey Jack cheese, and guac. This mix of ingredients is not only super tasty but itâs healthy for a keto diet. Plus it comes in at only 535 calories. Thatâs pretty low for a restaurant meal. It even gives the room for you to double the meat if you would like.
These specialized keto bowls are just what I needed to help keep me sane on my keto diet. I love to eat chipotle but the rice and beans are the tastiest part in my opinion. Unfortunately, we know rice and beans are packed with carbs and a big keto no-no. This bowl is a good replacement for my traditional keto bowl order. While I do miss the rice and beans these bowls are still super tasty and satisfying.
You can switch up the meats in this bowl too. You could choose from chicken, steak, carnitas, or barbacoa. Keep in mind that the barbacoa adds about 2g of net carbs due to the seasoning. Itâs still probably low enough to be considered a keto bowl and fit into your diet.
Chipotle Keto Salad Orders
Now, the other keto order option you have at Chipotle is to get a keto salad bowl.
The only difference between a regular bowl and a keto salad bowl is the salad comes with a bed of what Chipotle calls “supergreens lettuce blend” on the bottom of the bowl.
And the supergreens blend consists of romaine, baby kale, and baby spinach, and it has 1 NET CARB.
The Ultimate Chipotle Keto Fat Bomb Bowl
Do you want to order the ULTIMATE Chipotle Keto Fat Bomb Bowl?! I put together a special keto chipotle bowl order just for you:
- Romaine Lettuce
Nutrition facts: 5g Net Carbs 51g Fat 33g Protein
This keto Chipotle bowl will give you plenty of fats and protein to keep you satiated while only eating up 5g of your net carb macros. The great thing about this order is youll still get in your veggies thanks to guacamole and romaine lettuce. YUM!
Note: You can also order this as a salad bowl , which will give you more romaine lettuce. It adds another 1g net carbs, but I think it is 100% worth it for the added fiber and nutrient boost! Here is the above fat bomb bowl as a salad bowl:
Here is another salad bowl, this time with steak and extra guacamole:
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Turf And Turf Keto Burrito Bowl:
Looking for the most meat to fit your Keto diet? Then, you should go with this last option. The Turf and Turf includes carnitas, steak, Tabasco hot sauce, fajita vegetables, cheese, sour cream, guacamole, and romaine lettuce. The nutritional value is as follows: 835 calories, 57g fat, 18g carb, and 55g protein. This may be a heavier option, when it comes to eating, but for a famished Keto individual, this portion will do anyones hunger justice.
Expert Tips From A Dietitian
This is a level 2 recipe . Truth time: you could make a lower calorie and keto meal by ordering a bunless Big Mac without fries. However, it may not be very filling compared to this salad. I think burger salads are a really great concept to get the burger flavor in a more satisfying meal.
A lot of people using the keto diet for weight loss combine it with intermittent fasting. If you only eat two meals per day, you may be able to fit larger meals and maintain a calorie deficit.
On the other hand, if you wanted to make this a lighter recipe, its easy to do so! Here are some tips to make a low calorie Big Mac keto salad:
- Drop the amount of cheese down to 4 ounces
- Use light cheese shreds
- Substitute half of the mayo for non-fat plain Greek yogurt
- Lean ground turkey or chicken could work in place of the beef
Its important to note that just because something is a salad it doesnt automatically mean it is low in calories. I know of a certain restaurant salad that is over 1,000 calories for the single meal.
It is topped with quesadillas and an extremely generous amount of oily dressing.
So, what if you want a higher calorie salad meal without refined grains or fried foods? Try this in place of the lean ground beef to keep things nutrient-dense and keto.
To my salad haters out there, I hope you get a chance to try this Big Mac salad recipe. You might be amazed at how tasty a well-constructed salad can be!
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What We Order At Chipotle
Now, dont be deceived by the word salad. By no means is it just a salad. They give a nice sized portion of everything, and with all the options its more like a meat, cheese and guacamole bowl. Heck! You could even ditch the romaine lettuce altogether and construct a bowl based off grilled meats, veggies, and cheese. No salad necessary.
Each of us like to make our own Chipotle keto meal to stay low carb. Depending what flavors you like you can customize your bowl to match. Well share our favorites, but then break down all the options you have to choose from.
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How To Makeketo Big Mac Salad
Lets learn how to make keto big mac salad! Im ready for lunch.
Put the cast iron skillet on the stovetop over medium-low and add some olive oil. Thinly slice two sweet onions and add them to the skillet.
Let them slowly cook down to a lovely golden brown, stirring occasionally. It can take anywhere from 45-60 minutes to caramelize the onions. Don’t rush this process!
Set the onions aside and add more olive oil to the skillet. Slice your mushrooms and sauté them for 10-15 minutes over medium heat. Set them aside as well.
Now add the ground beef and steak seasoning to the skillet. Brown it over medium heat, breaking it up with a spatula as it cooks. It will take about 10 minutes.
To make the dressing, whisk together the mayo, chopped chipotle in adobo, garlic, lime juice, cumin, salt, and pepper. Chill until ready to serve.
Cut your cherry or grape tomatoes in half. To assemble the salads, divide the butter lettuce between four bowls.
Top the bowls with the beef, mushrooms, Gruyere, caramelized onions, and tomatoes. Reheat the beef, mushrooms, and onions if theyve cooled too much. Drizzle on the dressing and enjoy.
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What Can I Serve Whole30 Steak Burritos With
The great thing about this recipe for paleo steak burritos is that you can serve them with any Whole30, paleo, low carb or keto side you prefer.
We served our low carb steak burrito bowl on cauliflower rice but spiralized zucchini noodles, mixed greens, collard greens or lettuce wraps would be a great option.
Ranking The Best Keto Proteins
If you are trying to have a higher protein diet or just want to balance the fat in your ketogenic diet, try some of these high protein toppings on your next keto salad bowl. Nutrition facts are per regular serving:
- Chicken-180 calories, 7g of fat, 0g of carbs, 32g protein
- Barbacoa- 170 calories, 7g of fat, 2g of carbs, 1g fiber, 24g of protein
- Carnitas- 210 calories, 12g of fat, 0g of carbs, 23g of protein: While lower in protein than chicken, carnitas are probably the best keto protein on the menu because its high in fat and protein.
- Steak-150 calories, 6g of fat, 1g of carbs, 6g of protein
- Cheese- 110 calories, 8g of fat, 1g of carbs, 1g fiber, 21g protein
The worst would be sofritas which we really dont even consider as options on the keto diet. It has 165 calories, 10g of fat, 9g of carbs, 3g of fiber, and only 8 grams of protein. If youre vegetarian we recommend just ordering extra cheese .
Carnitas are a go to keto meat along with barbacoa to keep a high fat to protein ratio. Carnitas and barbacoa are both pulled meats the only difference is that carnitas are pork and barbacoa is beef. Next time youre eating keto at Chipotle, make your order a keto salad bowl with one of these two.
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The 4 Worst Menu Items
There are also quite a few things that you should just make it a habit to avoid when you are eating at Chipotle. These options are too high carb to keep you in ketosis. Keto dieters know to make better choices.
1: First, stay away from the rice. This goes for the white rice or brown rice. Even though brown rice is really high in fiber it is also high in carbs. In fact, one 4-ounce serving of cilantro lime rice has 34g net carbs.
2: I also suggest avoiding all beans at Chipotle. There are 10g net carbs in one serving of black beans, and 13g net carbs in a serving of pinto beans.
3: Avoid all the tortillas too – this includes burritos. Since these are made with wheat flour, they are much too high in carbs. I also encourage you to steer clear of the corn-based tortilla shells and chips too.
4: Finally, don’t get the roasted chili corn salsa either. One serving has a whopping 13g net carbs.
Other Keto Salad Recipes
Looking for more recipes for keto salads? Salads are super for the keto diet plan if you want a high volume, high protein, low carb meal. Here are some more filling low-carb salads you may enjoy:
Also, dont miss the low carb recipes section! Youll find low carb salad, low carb snacks, low carb burgers, and much more!
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High Fat Options At Chipotle
Fat is a very important part of the keto diet. When you eat healthy fats, you train your body to burn fat for energy instead of carbs. Check out this ultimate guide to healthy fat for more info!
These are the best high-fat options at Chipotle. If you want to add extra cheese, and extra fats, just remember that fat is a limit, not a goal in a keto food pyramid.
If your weight loss has stopped, you want to calculate your macros to see if your protein, carbs, and fat need adjusting. Add theses to your keto bowl if they fit within your macros:
- Guacamole | Fat: 22g, Protein: 2g, Carbs: 8g
- Queso Blanco | Fat: 9g, Protein: 5g, Carbs: 4g
- Monterey Jack Cheese | Fat: 8g, Protein: 6g, Carbs: 1g
- Sour Cream | Fat: 9g, Protein: 2g, Carbs: 2g
Eating Keto At Chipotle Mexican Grill
I used to live in Denver, Colorado and one of my favorite restaurants to grab a quick to-go meal was Chipotle Mexican Grill. My go-to order was a veggie burrito with black beans, rice topped with Chipotles spicy salsa, sour cream, and guacamole. I was definitely NOT eating keto at Chipotle back then.
The restaurant was founded in Denver in 1993 by Steven Ells and as grown into a nationwide chain that is now a publicly-traded company. Chiptole also had some serious investment money from McDonalds at one point.
Although most people may think of the Chipotle burritos with white rice and beans as the main fare at the restaurant, there is a good number of ways to eat low carb and keto at Chipotle.
In fact, Chipotle is experimenting with diving deeper into the low-carb, keto menu as just announced in July 2020 that they will be testing a cauliflower rice option in several markets with plans to possibly roll out the lower-carb alternative to Chipotle restaurant locations nationwide depending on the response.
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The Worst Keto Chipotle Food Choices
Unfortunately, there are foods at Chipotle that just wont work for the keto diet. They are all perfectly fine foods, just not keto-friendly foods.
Here are the foods you want to AVOID at Chipotle if you are on the keto diet :
- Burrito Wrap 47g Net Carbs
- White Rice 39g Net Carbs
- Brown Rice 34g Net Carbs
- Black Beans 15g Net Carbs
- Pinto Beans 13g Net Carbs
- Roasted Chili-Corn Salsa -13g Net Carbs
- Tortilla Chips 65g Net Carbs
Isnt it crazy how high some of those are? Pre-keto, I would have chowed down on the tortilla chips without a second thought. But 65g net carbs per serving?!? No thank you!
Vegetarian Keto Chipotle Options
If you are a vegetarian that still likes to eat humanely-produced dairy, then Chipotle is the perfect place to eat. Ask for the following real ingredients in a bowl:
- Romaine Lettuce
All of those together have 5g net carbs, 39 grams of fat, and 10 grams of protein.
Chipotle does offer sofritas – which is marinated tofu. This isn’t a good choice on the keto diet because each serving has 6g net carbs! If you want to order sofritas, cut out the guacamole to stay within your macros.
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How Much Rice Can You Eat On Low
One-half cup of rice is a typical serving, and considering you need to stay below 20 grams of net carbs to maintain ketosis, white rice wont cut it. Other forms of white rice, such as Basmati rice and low glycemic index rice, wont work, either.
Can you make Chipotle keto? Chipotle may be known for its burritos, but if youre adhering to a keto diet, its best to stick to a salad. You could also order a burrito bowl just make sure to ask for it without rice or beans .
Is Chipotle Keto Bowl really keto?
How many carbs are in a Chipotle bowl with rice? Rice Bowls Chipotle contains 80g total carbs, 75g net carbs, 21g fat, 28g protein, and 655 calories.
How Is Chipotles Cauliflower Rice
Chipotle also recently came out with their cauliflower rice bowls, which are surprisingly delicious.
I gave it a try and a full review if you want to check out what I thought. in this youtube video.
All in all, i was impressed with their cauliflower rice and I thought they did a good job. It has great flavor, good bite, and actually works well as a sub for rice.
Its important to remember that cauliflower rice isnt rice, but its still good!
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High Fat Chipotle Toppings
The best toppings to include on your keto Chipotle bowl to up the fat content are:
- Guacamole – The infamous guacamole. You will probably be charged extra, but it is well worth it. Chipotle takes pride in their freshly made guacamole. Youll get a hefty serving of guacamole with 22g of fat per order.
- Sour cream – It may not be super high in protein, but it is high in fat! There are 9g of fat in every serving of the Chipotle sour cream.
- Cheese – Cheese is definitely a staple on the keto diet. It makes for the best keto bowl with tons of protein and fat. Per order of cheese there are 7.5g of fat and 6 whole grams of protein!
Not to mention, these are also the tastiest toppings! Dont be afraid to ask for double meat or double guacamole if you need the extra fat macros. *Nutrition per serving means it is at the liberty of the staff. They determine the scoop size they give and ultimately vary the calories/ nutrition slightly.
Secret tip: Order two types of meat- ex. 1/2 chicken 1/2 barbacoa. Often times the staff wont perfectly level it and will usually give you more meat than normal for regular price!
Is Brown Rice Keto Friendly
You may have already sworn off white rice, but add brown rice to that list, too. Its a whole grain, which disqualifies it from a keto eating plan.
How do I eat low-carb at Chipotle? Top 8 Low Carb Options at Chipotle Mexican Grill For Keto Diet
How many carbs are in a Chipotle bowl without rice? Chipotle Burrito Bowl Without Rice, With Meat And Cheese contains 2g total carbs, 1g net carbs, 14g fat, 27g protein, and 260 calories.
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How To Cook Steak On The Grill
Steak is perfect for grilling. Just be sure to slice into strips or chunks after the steak is cooked to ensure maximum flavor and texture.
Preheat the grill on high heat for about 15 minutes. Clean grill with brush and grease grates generously with oil to prevent sticking.
Place steak on grill for 3-4 minutes per side :
For medium rare: 120 on a thermometer
For medium: 130 on a thermometer
Remove steak from the grill and rest on a cutting board for 10 minutes covered in aluminum foil.
Slice the steak across the grain.
Low carb proteins at Chipotle, each 0-1 grams net carbs:
- Barbacoa: tender beef shoulder, braised and shredded, 1 gram net carbs
- Carnitas: seasoned, braised, shredded pork, 0 grams net carbs
- Chicken: marinated in a smoky, spicy chipotle pepper adobo sauce, and grilled, 0 grams net carbs
- Steak: bottom rounds, top rounds, sirloin, and other cuts of beef grilled to a nice char on the outside and medium-rare inside, 0 grams net carbs
Low carb toppings at Chipotle, each 0-4 grams net carbs:
- Fajita veggies: 4 g net carbs
- Guacamole: 2 g net carbs
- Monterey Jack Cheese: 1 g net carbs
- Queso: 3.5 g net carbs
- Romaine lettuce: 0 g net carbs
- Sour cream: 2 g net carbs
Low carb salsas at Chipotle, each 3-4 grams net carbs
- Fresh tomato salsa: 3 g net carbs
- Tomatillo green-chile salsa: 4 g net carbs
- Tomatillo red-chile salsa: 3 g net carbs