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The Ultimate Keto Chipotle Guide – What to Order and What to Avoid

Want to stick to the keto diet when eating at Chipotle Mexican Grill? Good news – this comprehensive Ultimate Keto Chipotle Guide will help you stay on track!

keto chipotle bowl with sour cream on top next to napkins with lime halves
© Can Stock Photo / Alex9500

Chipotle Mexican Grill. Only one of the best places to eat on the planet, right? Fresh food, great flavors, and so freakin’ good.

But then the keto diet came around. There are HOW many net carbs in that burrito wrap?! Pretty much enough to knock you out of ketosis for the next month! (Okay, that’s a slight exaggeration… one wrap contains 47 grams of net carbs. But that’s still a lot!)

Fear not, Chipotle fan. There are plenty of tasty foods you can enjoy at Chipotle when you’re on the keto diet, and I’m going to tell you all about them in this post: The Ultimate Keto Chipotle Guide.

Please BOOKMARK this post right now because I am going to update and improve it as much as possible. I want it to be so comprehensive that you wouldn’t think of going anywhere else!

chipotle napkin next to a keto chipotle meal of carnitas and lettuce in a bowl

How I Sourced Nutrition Info for The Ultimate Keto Chipotle Guide

Note that this info was correct to the best of my ability at the time of publishing this post. I sourced my information from the Chipotle Nutrition Calculator, but I am only human (darn!), so if you see an error, please let me know by commenting on this post and I’ll correct it. Thank you!

text with foods to order at keto chipotle if you're on the keto diet

The Best Keto Chipotle Food Choices (aka What Can I Get at Chipotle on Keto?)

The best thing you could possibly order at Chipotle when you’re on the ketogenic diet is the Burrito Bowl.

The Burrito Bowl is a traditional Chipotle burrito minus the burrito wrap. A lot of people who are trying to eat healthy order burrito bowls, and as a keto dieter, you should do the same!

The good news is burrito bowls are super-customizable. You can truly make your “Keto Burrito Bowl” your very own.

Choose from these keto-friendly ingredients (nutrition information is provided for one serving)…

Note: If no fat grams are listed, that means the ingredient does not contain fat.

Meat

  • Steak – 0g Net Carbs; 6g Fat
  • Chicken – 0g Net Carbs; 7g Fat
  • Carnitas – 0g Net Carbs; 12g Fat
  • Barbacoa – 1g Net Carbs; 7g Fat

Veggies

  • Fajita Peppers – 4g Net Carbs
  • Romaine Lettuce – 1g Net Carbs

Dairy

  • Queso – 3.5g Net Carbs; 8g Fat
  • Sour Cream – 2g Net Carbs; 9g Fat
  • Cheese – 1g Net Carbs; 8g Fat

Salsas and Guacamole

  • Fresh Tomato Salsa – 3g Net Carbs
  • Tomato Red-Chili Salsa – 3g Net Carbs
  • Guacamole – 2g Net Carbs; 22g Fat

keto chipotle fresh tomato salsa in four containers two with lids off

What Should Be in Your Keto Chipotle Order?

Your best bet for a keto Chipotle order is to stick to a protein and romaine lettuce, plus some extra fat in the form of sour cream, cheese, and/or guacamole. You can mix n’ match any way you’d like! If you’d like to go a little low on fat in your keto Chipotle order, you can substitute a salsa for one of the fats.

The Ultimate Chipotle Keto Fat Bomb Bowl (Keto Chipotle 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: 

  • Carnitas
  • Cheese
  • Sour Cream
  • Guacamole
  • 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 (no pun intended) 5g of your net carb macros. The great thing about this order is you’ll still get in your veggies thanks to guacamole and romaine lettuce. YUM!

Note: You can also order this as a salad bowl (instead of a burrito 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:

keto chipotle fat bomb bowl with a black fork sticking out and a napkin next to the bowl

Here is another salad bowl, this time with steak and extra guacamole:

keto chipotle bowl covered with guacamole and a black fork sticking out of the top of the food

Keto at Chipotle Video

This is a really fun keto at Chipotle video from Megha and Matt at Keto Connect! 🙂 Watch the video to check out their favorite keto order at Chipotle:

Chipotle Keto Vegetarian Order

If you’re following a keto vegetarian diet, you can order the following keto bowl:

  • Romaine lettuce
  • Cheese
  • Sour cream
  • Guacamole

Nutrition facts: 5g Net Carbs; 39g Fat; 10g Protein

I don’t recommend getting the sofritas (marinated tofu) because each serving contains a whopping 6g net carbs! However, if you really want them, you could do:

  • Romaine lettuce
  • Sofritas
  • Cheese

Nutrition facts: 7g Net Carbs; 18g Fat; 14g Protein (unfortunately, this meal is quite low in fat)

text of keto chipotle foods to avoid

The Worst Keto Chipotle Food Choices

Unfortunately, there are foods at Chipotle that just won’t 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 (due to their high net carb count):

  • 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

Isn’t 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!

Additional Keto at Chipotle Q&A

Is the meat at Chipotle grass-fed?

A lot of folks living the keto lifestyle like to eat grass-fed meat when possible. While Chipotle doesn’t offer grass-fed meat, they are committed to “real ingredients,” which, for their meat, means:

  • No antibiotics
  • No added hormones
  • 100% vegetarian diet
  • Humane handling of all livestock

Fun fact: beef at Chipotle is cooked sous vide! That is a special cooking method that helps the meat maintain a high level of moisture.

Is sour cream OK for keto?

Yes! Sour cream is a delicious keto-friendly option, especially if you want to eat keto at Chipotle. A 2 oz. serving of sour cream at Chipotle contains only 2g net carbs.

Are there any Chipotle no carb items?

Yep! The steak, chicken, and carnitas all contain 0g net carbs.

Where can I get Chipotle nutrition facts?

To check Chipotle nutrition facts, you can visit their Nutrition Calculator. I’ve used a lot of fast food calculators, and Chipotle is one of the best.

Is Chipotle low carb?

I wouldn’t call Chipotle a “low carb restaurant” per se, especially with those 47g net carbs burrito wraps, but I would definitely say that Chipotle is VERY low carb friendly! There are so many low carb mix n’ match items you can order at Chipotle that make it a great option low carb diets, including the keto diet.

Help Me Make this the BEST Chipotle Keto Guide!

Let’s make this the best keto Chipotle guide! I’ve given you plenty of info, but I want to know about your experiences with sticking to the ketogenic diet while eating at Chipotle.

Please leave a comment on this post and tell me:

  • What you’ve ordered
  • Your favorite keto menu items at Chipotle
  • Your least favorite keto menu items at Chipotle
  • Any corrections or other info you might have

Thank you!

More Keto Fast Food Guides

If you want more keto-friendly fast food options, make sure to check out my keto McDonald’s guide and my keto Burger King guide! If you’re on the go, there are plenty of options to choose from.

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14 Comments

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  • You forgot about the sofritas and tomatillo-green chili salsa. Sofritas have 6g net carbs and 10g fat. The tomatillo-green chili salsa has 4g net carbs and 0g fat. Another thing to remember is that you can ask them for plain diced tomato, jalapeno, and onion as well so that you can better control your sodium content. The salsas are delicious, however, have a lot of kosher salt and sodium in them. Plus, some people don’t like citrus juice which is in the pico. I used to work at a Chipotle so I learned all the ins and outs of stuff

    • Thank you so much for your insight, Ashleigh! I really appreciate it. It’s great to hear from someone who has worked there.

    • your right..I caught that as well…also, romaine lettuce has carbs as well…a cup shredded is 2 net carbs….

      • Hi Lynn! I think some calculators show different values. The Chipotle calculator shows 0g, but MyFitnessPal shows 1g, so I updated it to the MyFitnessPal values (since a lot of people use their app to track). Thank you!

  • Can you also include total carbs? I’m on a strict ketogenic diet to control my blood sugars and we don’t count net carbs, only total carbs.

    No room for wiggle room on this. As in please don’t tell me why you use net.

    Where can I find the total carb count? FYI IT WORKS,

    A1c is under FIVE now, lost 100lbs in a size four skinny jean and blood sugars in the 80’s (FBS). P

    • Hi Cherilyn,

      Thank you for your feedback.

      I wouldn’t have even considered telling you why I use net. I do not believe in preaching to people; I am a massive supporter of doing what works for your body. We’re all unique individuals and what works for one person may not work for another.

      I will work on including total carbs in a future update of this post. Until then, you can source total carbs from the Chipotle Nutrition Calculator: https://www.chipotle.com/nutrition-calculator You can build your meal item by item, and you will see a running total at the bottom with all nutrition information.

      Congrats on your amazing progress so far!

      Best,
      Jessica

  • What about barbacoa? Before I started keto I would do half steak and half barbacoa in a burrito but tonight I’m getting a bowl. Any info on that?

    • Hi Tara,

      Barbacoa is 1g Net Carbs, 7g fat per serving according to Chipotle’s calculator, so you’re good to go! Enjoy!

    • Hi Kindra, You’re welcome! 🙂 Each serving of queso is 3.5g net carbs. Thank you for asking about that – I’ll add it to the post!

  • Best keto bowl ever:
    No rice no beans
    Double meat (carnitas and chicken or steak)
    I love their salsa so I get just a small serving of mild and hot
    Big handful of cheese
    Sour cream
    And guac

    If you are a super strict keto-Er and love the spice i think the red Tabasco sauce is 0 carb but may have little sugar! Check that out 😉

  • Why don’t you list protein in your macros breakdown on the Keto Chipotle Fat Bomb?
    Why doesn’t chipotle list protein?

    • Hi Barbara, I do include them for the fat bomb bowl (under the bullet point list). Here they are: 5g Net Carbs; 51g Fat; 33g Protein.

      I see what you mean about Chipotle not listing protein! That is a great question. It wasn’t like that when I originally wrote the post. Very frustrating!

Welcome! I’m Jessica.

On this blog, you’ll find recipes and tips that will help you live a delicious low-sugar and low-carb life. Thanks for visiting!

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