Following the paleo diet can present challenges when dining out, especially at fast-food restaurants. However, Chipotle Mexican Grill offers several options that can be tailored to fit the paleo lifestyle. This article provides a comprehensive guide to navigating Chipotle's menu while adhering to paleo principles.
Understanding the Paleo Diet
The paleo diet centers around consuming whole, unprocessed foods that were presumably available to humans during the Paleolithic era. This includes plant-based foods, vegetables, meats, nuts, and seeds. Conversely, the diet excludes grains (like flour, rice, and corn), legumes, processed ingredients, and refined sugars. Dairy is a somewhat contentious category, with some paleo adherents avoiding it entirely, while others allow for occasional consumption.
Key Considerations for a Paleo Meal at Chipotle
When ordering at Chipotle, the primary focus should be on avoiding grains, legumes, and highly processed ingredients. While some cooking oils used by Chipotle may not be strictly paleo, many people following the diet make allowances when eating out.
Building Your Paleo-Friendly Meal
1. Choosing Your Base
- Salad Bowl: Opt for a base of shredded romaine lettuce. This provides a bed of greens to build upon with other paleo-friendly ingredients.
- Burrito Bowl (Without the Tortilla): Request a bowl instead of a tortilla. This eliminates the grain component and allows you to customize your meal.
2. Selecting Paleo-Friendly Toppings
- Meats: Choose from a variety of meat options such as chicken, steak, barbacoa, or carnitas. Be mindful that the barbacoa and carnitas are cooked with sunflower oil, while the chicken and steak are cooked with rice bran oil.
- Fajita Veggies: Load up on fajita veggies, which consist of grilled bell peppers and onions. Note that these are cooked in rice bran oil.
- Salsas: Most of Chipotle's salsas are made with fresh vegetables and are paleo-friendly. Options include fresh tomato salsa (pico de gallo), tomatillo green chili salsa, and tomatillo red chili salsa.
- Guacamole: Chipotle's guacamole is a great source of healthy fats and is made with simple ingredients: avocados, cilantro, jalapeños, red onion, lime juice, and salt.
3. Items to Avoid
- Rice: All types of rice (white and brown) are not paleo-compliant.
- Beans: Black beans and pinto beans are legumes and should be avoided.
- Cheese, Sour Cream, and Queso: These dairy products are generally excluded from a strict paleo diet.
- Corn Salsa: Corn is a grain and is not allowed on the paleo diet.
- Sofritas: Sofritas are made from tofu, which is soy-based and not paleo-friendly.
- Tortillas: Flour and corn tortillas are grain-based and must be avoided.
- Chipotle-Honey Vinaigrette: This dressing contains rice bran oil, which some paleo dieters may choose to avoid.
Chipotle's Lifestyle Bowls: A Convenient Option
In January 2019, Chipotle introduced a line of Lifestyle Bowls designed to cater to specific dietary needs, including paleo.
- Paleo Salad Bowl: This bowl typically includes romaine lettuce, barbacoa, fajita veggies, tomatillo green chili salsa, and guacamole.
The Wholesome Bowl
The Lifestyle Bowl at Chipotle that’s designed to be paleo-friendly is the Wholesome Bowl. It’s made with a supergreens lettuce blend, chicken, fajita veggies, fresh tomato salsa, and guacamole.
Read also: Your guide to a healthy keto meal at Chipotle.
Ordering Strategies
- Double Up: Don't hesitate to ask for double portions of your favorite paleo-friendly ingredients, such as meat, fajita veggies, or guacamole.
- Order Sides: Ordering meat and guacamole as "sides" can sometimes result in a larger portion size for a lower price.
- Be Nice: Politeness can go a long way when ordering customized meals.
Oils Used at Chipotle
Chipotle uses rice bran oil and sunflower oil in their cooking. The meats are cooked in either rice bran oil or sunflower oil. The fajita veggies and chipotle honey vinaigrette are also made using rice bran oil. While these oils are not ideal for a strict paleo diet, many people make allowances when eating out.
A Note on Cauliflower Rice
Chipotle briefly offered cilantro-lime cauliflower rice as a limited-time menu item in 2021. However, it has since been discontinued in most locations.
Read also: Your Guide to Healthy Chipotle
Read also: Healthy Eating at Chipotle