Navigating the Chipotle Menu for a Low-Carb Keto Meal

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How to Do Keto at Chipotle: A Guide to Eating Low-Carb at Your Favorite Fast-Casual Spot

If you’re following a ketogenic lifestyle, you might be hesitant to eat out at restaurants. With hidden carbs lurking in most dishes, it can be challenging to find a meal that aligns with your strict low-carb diet. But if you crave Chipotle’s fresh and flavorful cuisine, you’re in luck! With a few modifications, you can enjoy a satisfying keto meal at this popular fast-casual chain. In this blog post, we’ll explore three methods for how to do keto at Chipotle, with easy tips to help you stay on track.

Method 1: The Classic Keto Bowl

Chipotle’s menu offers a variety of options for customizing your meal, making it easy to create a low-carb, high-fat bowl that meets your macronutrient goals. Here’s how:

1. Choose your base: Chipotle has several keto-friendly base options, including lettuce, cauliflower rice, and even guacamole (yes, you read that right!). Skip the carb-heavy rice and beans and opt for one of these tasty choices instead.

2. Pick your protein: For keto dieters, grilled steak, chicken, carnitas, and barbacoa are all excellent choices. Be sure to avoid the sofritas (tofu), which contains more carbs than the other options.

3. Add healthy fats: One of the best things about keto is the ability to indulge in healthy fats like avocado, cheese, and sour cream. Load up your bowl with these high-fat options to keep you feeling full and satisfied.

4. Pile on the veggies: Chipotle offers a variety of low-carb veggie choices, including fajita peppers and onions, salsa, and lettuce. Just be sure to avoid the corn and bean-based toppings, which are high in carbs.

Method 2: The Low-Carb Salad

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If you’re looking to cut carbs even further, consider swapping out your base for a salad. Here’s how to create a keto-friendly salad at Chipotle:

1. Start with a bed of lettuce: Choose the salad base option, and skip the dressing (which often contains added sugars). Instead, ask for a side of guacamole or extra cheese to add healthy fats to your salad.

2. Choose your protein: The same protein options mentioned in Method 1 apply here, so pick your favorite. You can also consider adding bacon as a crunchy, flavorful topping.

3. Add veggies: Again, stick to low-carb veggies like fajita peppers and onions, lettuce, and salsa. Avoid the corn and beans, which are high in carbs.

4. Don’t forget the healthy fats: Avocado, cheese, and sour cream make excellent toppings for a low-carb salad.

Method 3: The DIY Keto Bowl

If you’re feeling adventurous, consider creating your keto-friendly meal by customizing your order. Here’s how:

1. Know your macros: Before you head to Chipotle, input your meal into a macro tracking app (like MyFitnessPal) to ensure that you’re staying within your daily carb, protein, and fat goals. This will make it easier to customize your meal on the spot.

2. Communicate with the staff: Let the staff know that you’re following a low-carb diet and ask for their guidance in creating a keto-friendly bowl or salad. They’re often more than happy to help!

3. Be creative: If you’re feeling stuck, consider mixing and matching options from the classic keto bowl and low-carb salad methods. You can also consider adding extra healthy fats (like extra guacamole or cheese) to boost your fat intake.


Eating out on keto doesn’t have to be a daunting task. With a bit of knowledge and creativity, you can easily enjoy a satisfying meal at your favorite fast-casual spot like Chipotle. Whether you opt for the classic keto bowl, low-carb salad, or DIY bowl, there are plenty of ways to customize your meal to meet your keto needs. By following these simple tips, you’ll be well on your way to enjoying a delicious, low-carb meal at Chipotle. Happy eating!

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