Want to know how I would order Chipotle as a Registered Dietitian and fat loss expert? Then you’re in the right place! Let me share all my tips and tricks with you, and if you don’t like Chipotle…well we can’t be friends. (JK, but this would also apply to Qdoba and other similar restaurants).

Step 1: your options

When it comes to Chipotle you can choose a bowl, burrito, tacos, or salad. I often choose a bowl or salad because it’s more starchy-carb friendly (as in not giving you a crazy blood sugar spike). You can definitely still do tacos or a burrito, but know that the tortillas are going to be your starchy carb of choice to keep this meal fat-loss friendly. 

Side note: when we think about a fat loss goal, keeping your blood sugar nice and steady is the goal! We do this by getting adequate protein, healthy fats, and fiber in our meals and also being smart about starchy carb portions coming from tortillas, rice, etc. Read more about blood sugar balance and fat loss here. 

Step 2: pick your protein 

Choice is yours: chicken, steak, carnitas, or barbacoa

If you’re vegetarian opt for your black beans, pinto beans, or sofritas for a plant-based protein. 

Tip: if you pair beans with rice you are creating a complete protein (just like animal protein) with all the essential amino acids your body needs! 

I might ask for double chicken or steak when I know my body is needing more of a protein boost. One normal serving is usually about 4 oz though which is perfect to meet that goal of 30 grams of protein at a meal. 

Step 3: add your fiber

Lots of fiber options here! I loveee the fajita veggies and usually ask for a double serving! You’ve also got your beans, salsa, corn salsa, and greens/lettuce. 

The brown rice also has a little bit more fiber compared to the white rice. 

Step 4: don’t forget healthy fats

Actually, it’s not hard to remember healthy fats at Chipotle. The guac is a must for me (worth the extra charge!) but you could also choose shredded cheese, queso, or sour cream. 

If we’re keeping this meal fat loss supportive, I would choose 1 healthy fat source or a max of 2. Fat sources are energy dense and can add up quickly, but we do want at least one source to keep us satisfied and blood sugar happy.

Step 5: starchy carb game plan 

Alright, you’ve got your meal assembled and you basically just need to decide if you want chips or not. 

If you opted for a burrito or tacos and you have a fat loss goal, it would be smartest to skip the chips this time (or steal just a couple from your friend).

If you did a bowl or salad-based entree – chips could make more sense. If you included rice and beans I might still skip the chips or just have a few to keep things blood-sugar friendly. 

If you’re going to Chipotle and you KNOW you want some chips – I would recommend getting a bowl and choosing rice OR beans. 

My typical go-to Chipotle order: brown rice, black beans, chicken, double fajita veg, corn salsa, and then guac on the side (maybe sour cream on the side too). 

Chipotle is actually one of my favorite “fast food” options because it’s so easy to make a PHFF meal for your goals. If you build your meal with these things in mind, you can feel really good even when on the go!

Bonus: it’s also very friendly for those needing to eat gluten-free or dairy-free.

One final thought: if Chipotle is a guilty pleasure and it sucks the joy out of you to limit your starchy carbs or add fiber sources you hate….remember that you are in charge here! Choose the foods you actually like to eat and if it means making one tiny tweak to your burrito bowl to start – that is awesome! You don’t have to do a total rehaul to your Chipotle order right away. 

When it comes to fat loss, results come from what you do over several months consistently. It’s not about one meal that’s good or bad that determines your progress!

I think it’s helpful to know how to eat out and still feel good and if you can still support your goals that is a huge bonus. I hope this helps!

Check out our dining out guide for more tips on how to eat out and still reach your goals.

Coach Elle

P.S. Our 30-day Metabolism Makeover program is the best place to start if you know your metabolism needs some love and you’re not seeing any changes with old methods.

We also have 1:1 support if you know you need that high-touch support and accountability from a coach and a customized metabolism repair plan