Dining Out on the Keto Diet: Chipotle

chipotle logo beside a blonde woman smiling and holding a fork

When you start the keto diet, the restrictive high fat/ low carb eating style can make it feel like you’ll never be able to eat out again. Goodbye to dinners with friends, your favorite restaurants, and ultimately, your social life…

But it doesn’t have to be like that! It’s completely possible to eat out on the keto diet – you just need to know what to do!

To help you stay keto while on the go, we’ve created this easy guide to dining out at Chipotle Mexican Grill.

In this guide you’ll discover:

BUILD YOUR OWN

Step 1  – Choose your base (burrito bowl)

The burrito bowl is the way to go here.

The other base options – burrito, tacos, and salad – range from 19 to 47 net carbs, which could potentially kick you out of ketosis. If you’re wondering why the salad isn’t a keto-approved base, it’s because the vinaigrette dressing clocks in a 19 net carbs and a surprising 12g of sugar.

Step 2 – Pick Your Protein

Every protein option at Chipotle is fair game on the keto diet. Here’s a breakdown of the macros for a 4 oz portion of each:

  • Chicken (4 oz): 180 calories, 7g fat, 0g net carbs, 32g protein
  • Steak (4 oz): 150 calories, 6g fat, 0g net carbs, 21g protein
  • Carnitas (4 oz): 210 calories, 12g fat, 0g net carbs, 23g protein
  • Barbacoa (4 oz): 170 calories, 7g fat, 1g net carb, 24g protein
  • Chorizo (4 oz): 300 calories, 18g fat, 1 net carb, 32g protein
  • Sofritas (4 oz): 150 calories, 10g fat, 6g net carbs, 8g protein

Step 3 – Skip the Beans and Rice

Due to their carb content, rice and beans are a no-go on keto. A serving of white rice contains 39 net carbs, brown rice has 34 net carbs, black beans have 15 net carbs, and the pinto beans have 13 net carbs… so avoid these.

Step 4 – Pick Your Toppings

When selecting your toppings, stick with the high fat and/or low carb toppings we’ve listed here.

High Fat:

  • Sour Cream
  • Cheese
  • Queso
  • Guacamole

Low Carb:

  • Lettuce
  • Fajita Vegetables
  • Salsas (Except for the Roasted Chili-Corn Salsa)

Step 5 – Skip the Chips

A serving of chips has 66g of net carbs so we’d recommend skipping these.

Step 6 – Drink Responsibly

Ditch the sodas and enjoy a glass of water, seltzer, or unsweetened iced tea.

Questions about any of the ingredients? Check out the Chipotle Nutrition Calculator. 

Pre-Built Bowls

Keto Burrito Bowl – Chicken

Chicken
Fresh tomato salsa
Sour Cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts: 660 calories, 46g fat, 18.5g sat. fat, 195mg cholesterol, 16g carbs (8g net), 4g sugar, 42g protein

Keto Burrito Bowl – Steak

Steak
Fresh tomato salsa
Sour Cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts: 630 calories, 45g fat, 18g sat. fat, 150mg cholesterol, 17g carbs (8g net), 4g sugar, 31g protein

Keto Burrito Bowl – Carnitas

Carnitas
Fresh tomato salsa
Sour Cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts: 690 calories, 51g fat, 22.5g sat. fat, 135mg cholesterol, 16g carbs (8g net), 4g sugar, 33g protein

Keto Burrito Bowl – Barbacoa

Barbacoa
Fresh tomato salsa
Sour Cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts: 650 calories, 46g fat, 18 sat. fat, 135mg cholesterol, 18g carbs (9g net), 4g sugar, 34g protein

Keto Burrito Bowl – Turf and Turf

Carnitas
Steak
Fajita vegetables
Sour cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts: 835 calories, 57g fat, 25g saturated fat, 215mg cholesterol, 18g carb (9g net), 5g sugar, 55g protein

Keto Burrito Bowl – Cheesy Chicken

Chicken
Fajita vegetables
Queso
Sour cream
Cheese
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Chipotle Hot Sauce
Nutrition facts: 545 calories, 32g fat, 25g saturated fat, 220mg cholesterol, 13g carb (10.5g net), 5g sugar, 47g protein

Keto Burrito Bowl – Keto-tarian

Sofritas
Fajita vegetables
Sour cream
Cheese
Guacamole
Romaine Lettuce
Optional (Does not impact nutrition facts): Tabasco Hot Sauce
Nutrition facts:  625 calories, 49g fat, 17g saturated fat, 70mg cholesterol, 26g carb (15g net), 10g sugar, 19g protein

UP NEXT: Dining Out on the Keto Diet: Starbucks