For many, Chipotle is a regular go-to for a quick and easy meal. Chipotle has long been known as a pioneer in fast food-opting for all natural ingredients that are often locally sourced. In a world where fast food and health often clash, navigating the menus of popular chain restaurants can be a real challenge. One option that stands out as a potential healthy meal choice is the Mexican-inspired Chipotle bowl. But, figuring out the best way to order for your nutritional needs can be tricky.
The beauty of the Chipotle bowl lies in its customizable menu. A Chipotle bowl can indeed be a healthy and satisfying choice, provided you approach your order with a mindful view. By making informed choices and balancing flavors, you can craft a healthy burrito bowl that is high in protein, fiber, vitamins, and minerals.
DIY Chipotle Bowl
If you're craving a Chipotle bowl but prefer to dine at home, you can easily create a copycat version. This recipe is easy-to-make, great for meal prep, and gives you all that Chipotle flavor, without ever having to leave your house. By making a bowl at home you can shave off calories instead of ordering out. The best part? You can customize the sizes of everything you want in the bowl and adjust the calories however you want.
Ingredients for a Healthy Chipotle Bowl
Here's a breakdown of the essential components and options for building your healthy Chipotle-inspired bowl:
- Chicken: For the chicken marinade, mix chilli powder, cumin, dried oregano, black pepper, and Chipotle peppers in adobo sauce in a blender until smooth. Add in ½ a cup of water and blend again. Marinate chicken for 3 hours. You can use boneless, skinless chicken breast or chicken thighs for burrito bowls. Alternatively, feel free to use ground chicken breast or ground chicken.
- Rice: Wash your rice. It’ll reduce the chances of it burning to the bottom of the pan because washing rice removes excess starches. Add Rice, water and salt to a saucepan and bring to a boil. When the water level is low enough that it appears just above the rice you’re going to reduce the heat to low and cover the pot for 18-20 minutes, Covering the rice will lock in all that moisture giving the rice a “sticky” texture. Turn off the heat and keep the rice covered for 5 more minutes - Once the rice is done cooking mix together fresh lime juice, chopped cilantro and rice in a medium sized bowl. Toss until rice has been thoroughly coated.
- Guacamole: Chop up two medium avocado and half a red onion, add in cilantro and salt and chop in the food processor to the consistency of your liking.
- Fajita Veggies: Slice up your bell peppers (remember to remove the seeds) and slice up your onion. I recommend using the skillet you cooked your chicken in to cook the fajita veggies- Why? Chicken has some fat, fat melts and slightly coats the pan, because you’ll be using the fat from your chicken as oil you don’t need to add oil to the veggies.
- Tomato Salsa: Dice roma tomato, white onion, jalapeno and cilantro. Mix together and set aside. If you don’t feel like making your own tomato salsa just use store bought. It’s the same calories as if you made it at home and really makes no difference in this recipe.
- Beans: If you want to make your beans yourself I recommend adding in onion, garlic, bay leaf (remove before serving), salt, chilli powder, cumin, pepper, oregano and lime juice or just use a heat and eat package of black beans.
Other Ingredients:
- Olive Oil
- Pantry Seasonings: Chili Powder, Cumin, Garlic Powder, Red Pepper Flakes, Oregano, Paprika, Salt, and Pepper
- Lime Juice
- Cheese
- Cilantro
- Shredded Lettuce
- Corn Salsa
Directions for Assembling Your Bowl
- Dice The Chicken: If you haven’t already, use a sharp knife to cut the chicken into small bite-sized cubes (1-inch or smaller).
- Coat Chicken With Spices: Sprinkle with chili powder, cumin, garlic, red pepper flakes, oregano, paprika, salt, and pepper. Stir to coat well. You can cook the chicken right away at this point, or refrigerate it up to 1 day to allow the flavor to develop.
- Cook The Chicken: When you’re ready to cook the chicken, heat 1 Tablespoon olive oil over medium heat in a large skillet. Add half of the chicken and cook 3-5 minutes per side, or until it’s cooked through and 165 degrees F. inside. (I try not to disturb the chicken as it cooks so it can develop more of a browned/charred appearance). For best results, don’t crowd the pan, so there’s plenty of room for the air to circulate. This will give your chicken a crispier texture on the outside.
- Add Lime Juice: Squeeze fresh lime juice over the cooked chicken for a little brightness.
- Build Burrito Bowls: For Chipotle-style burrito bowls, layer rice, beans, and chicken in a bowl. Top with lettuce, salsa, guacamole, cheese, or other toppings, as desired.
Healthy Chipotle Bowl Recipe
Ingredients:
- 1 lb (453 g) Chicken Breast
- ½ cup (100 g) Medium Red Onion
- 2 Minced Garlic Cloves
- 1 Can (80 g) Chipotle Peppers in Adobo Sauce - Just the sauce, discard peppers
- 1 tbsp (8 g) Chilli Powder
- 1 tsp (2.5 g) Cumin
- 1 tsp (.6 g) Dried oregano
- 1 tsp (2 g) Black Pepper
- 2 tsp (4 g) Salt
- ½ cup Water
- 1 cup (180 g) Long grain white rice
- 1 Lime
- ¼th Cup (10 g) Cilantro- Chopped
- 2 (220 g) Medium Avocados - Ripe, Cubed
- ¼th cup (50 g) Red Onion
- ¼th cup (10 g) Cilantro
- ¼th (20 g) Jalapeño
- 1 tsp (2 g) Salt
- Cantina Style Black Beans - Instant - I use Gran Luchito Mexican Cantina Black Beans, you can use any black beans or cook your own.
- 1 (100 g) Red Bell Pepper
- 1 (100 g) Green Bell Pepper
- ½ (100 g) Medium Red Onion
- 2 (120 g) Roma Tomato
- ¼th cup (50 g) White Onion
- ¼th (20 g) Jalapeño
- ¼th cup (10 g) Cilantro
- 1 Serving (28 g) Daisy Light Sour Cream
- 1 Serving (28 g) Fat Free Mozzarella Cheese - Shredded
- Romaine Lettuce
Directions:
- Marinate chicken before starting - Mix Chilli powder, cumin, dried oregano, black pepper and Chipotle peppers in adobo sauce in a blender until smooth, add in ½ a cup of water and blend again. Marinate chicken for 3 hours.
- Wash, Simmer and Cook Rice for 18-20 minutes. Once finished mix in cilantro & lime
- While rice is cooking, Put chicken on the grill or on the stovetop, turning occasionally until cooked through (I like to sear the chicken on one side, flip and then let cook through for 6-7 minutes)
- Saute fajita veggies over medium-high heat, spritz with cooking oil add salt & pepper. Cook for 7-10 minutes
- Add Avocado, Chopped onion & Cilantro & Salt into a food processor, chop until desired consistency. If you don’t have a food processor mash together in a bowl with the back of a spoon
- Heat beans in the microwave for 2 1/2 minutes or as long as the package recommends.
- Time to Assemble!
Building a Healthier Bowl
Here's how to navigate the Chipotle menu for a nutritious and weight-conscious meal:
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Base Options
The foundation of your meal is a critical starting point. The classic choice of cilantro lime rice offers a quick source of energy, but is relatively lower in fiber compared to its counterpart, brown rice. Brown rice not only boasts a higher fiber content but also provides more sustained energy, making it a favorable option for those prioritizing satiety and digestive health. For a lighter and low-carb alternative, you may consider opting for a nutrient-dense bed of salad greens.
Protein Choices
When it comes to protein choices at Chipotle, it's important to consider factors such as fat content, protein content, and overall caloric intake. Grilled chicken breast stands out as a lean and versatile option, providing the highest amount of high-quality protein of the protein options on the menu. Steak is another great option that offers a rich flavor profile and a substantial protein boost. For those leaning towards a plant-based alternative, sofritas, made from seasoned tofu, are another option suitable for vegetarians and vegans. Additionally, opting for beans adds a protein punch and can help increase your plant-based protein intake, though they are also higher in carbs.
Toppings
The toppings you choose can play a crucial role in determining the nutritional value of your meal. Opting for fresh and nutrient-packed toppings can enhance flavor without compromising your health goals.
Chipotle toppings include foods such as:
- Grilled fajita veggies
- Guacamole
- Fresh tomato salsa
- Roasted chili-corn salsa
- Sour cream
- Cheese
- Romaine lettuce
- Queso blanco
- Cilantro lime chips
Among the best choices for overall health are the vibrant array of veggies, which contribute essential nutrients such as vitamin A and vitamin C, and also add satisfying crunch and texture. Guacamole, made from avocados, offers heart-healthy fats and gut-supporting fiber content, making it a favorable choice in moderation. Sour cream, cheese, and queso, while delicious, can contribute to excess saturated fat and calories. Balancing your choices by incorporating the best toppings in moderation and being mindful of less healthful options allows you to enjoy a flavorful Chipotle bowl without compromising your nutritional goals.
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Special Dietary Considerations
The customizable nature of Chipotle’s menu makes it a convenient option for various needs. For those following a gluten-free diet, opting for your burrito bowl of choice (with no flour tortilla) will be free of gluten. Vegetarians can opt for plant-based protein sources like sofritas or black beans, while vegans can customize their bowls by excluding dairy-based toppings and choosing plant-based options.
Healthy Chipotle Bowl Combinations for Different Goals
Here are some healthy Chipotle bowl combinations recommended by nutritionists for different health goals:
1) High-Protein Chicken Bowl
- Ingredients:
- Chipotle Chicken
- Brown Rice
- Light Black Beans
- Fresh Tomato Salsa
- Tomatillo Green Chili Salsa
- Fajita Veggies
- Romaine Lettuce
- Light Cheese
For those focused on muscle gain, crafting a high-protein bowl at Chipotle can be a delicious and effective way to meet your nutritional needs. A base of nutrient-dense brown rice to provide complex carbohydrates and fiber for sustained energy, which can be great after a workout. Opt for a generous serving of lean chicken, which is a prime source of high-quality protein essential for muscle development and repair. The fajita veggies add vitamins and minerals, and a light serving of black beans can also provide additional carbs, protein, and fiber. Consider skipping high-calorie toppings like sour cream and cheese, opting instead for romaine lettuce, fresh pico de gallo and salsa to enhance flavor without compromising on nutrition. A thoughtfully curated high-protein bowl like this one not only satisfies your taste buds but can also provide the nutrients necessary to support your muscle gain goals.
2) Paleo Steak Salad Bowl
- Ingredients:
- Chipotle Steak
- Supergreens Base
- Guacamole
- Tomatillo-Red Chili Salsa
- Fresh Tomato Salsa
- Fajita veggies
Crafting a salad bowl at Chipotle can be a smart and satisfying lower-calorie choice for those aiming for weight loss. A Chipotle salad bowl can easily be a great lower-calorie option if you’re looking for a lighter meal. Start with a base of crisp and nutrient-packed salad greens and add steak as your protein source. Load up on the veggies to add bulk, fiber, and essential vitamins without significantly impacting calorie intake. Top it off with a dollop of guacamole for healthy fats, contributing to both taste and to keep you feeling satiated! This Chipotle salad bowl can not only help support your weight loss goals but it also follows the paleo diet, is blood sugar-friendly, and ensures a delicious and nutritious dining experience.
3) Low-Carb Keto Salad Bowl
- Ingredients:
- Supergreens Base
- Chipotle Chicken
- Tomatillo Red Chili Salsa
- Fresh Tomato Salsa
- Sour cream
- Cheese
The keto salad bowl from Chipotle is a lifestyle bowl option designed for those following a low-carb ketogenic diet. Start off with a base of supergreens, and then add grilled chicken and salsa, which adds a burst of freshness and flavor without compromising on carb restrictions. Finally, top off your bowl with sour cream and cheese, which add richness, texture, and a source of fats. This well-balanced combination allows keto enthusiasts to indulge in a blood sugar-friendly bowl that aligns with their dietary goals.
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Chipotle for Weight Loss
Chipotle can be a healthy option when trying to lose weight, provided you make mindful choices while customizing your order. The key lies in opting for nutrient-dense ingredients and controlling portion sizes. It's easy to unintentionally create a high-calorie meal by adding extra servings of rice, beans, or calorie-dense toppings.