Low-Calorie, High-Protein Options at Chipotle (2025)

October 2025 update

Chipotle is one of the easiest places to eat lean without feeling like you’re dieting. The play: start with grilled proteins, stack beans and fajita veggies, use salsas for flavor, and treat cheese/guac/dressing as add-ons, not defaults. Numbers below reflect typical 2025 portions; restaurants vary—use these as practical ranges.

The Big List (Calories • Protein)

High Protein Bowl (house build)
~700–850 cal • ~82 g protein
White rice, double chicken, black beans, red salsa, cheese, romaine. Monster protein for one bowl; keep it as-is or swap to brown rice/fajita veggies to trim calories.

DIY Double-Chicken Bowl (clean build)
~600–700 cal • ~70–80 g protein
Double chicken, black beans, fajita veggies, tomato salsa, romaine. Big protein with minimal “extras.”

Grilled Steak Bowl (lean)
~500–600 cal • ~45–55 g protein
Double steak, fajita veggies, tomato or tomatillo salsa, romaine. Add black beans if you want more fiber (+~130 cal, +~8 g protein).

Barbacoa Bowl (comfort + protein)
~520–640 cal • ~50–60 g protein
Double barbacoa, fajita veggies, green or red salsa, romaine. Shredded beef with bold flavor and strong protein per calorie.

Chicken Salad (vinaigrette off or light)
~390–520 cal • ~32 g protein (base)
Supergreens/romaine + chicken, fajita veggies, tomato salsa. Skip the chipotle-honey vinaigrette (it’s delicious but ~220 cal) or ask for a light toss.

Steak Supergreens Salad (no tortilla, no rice)
~360–470 cal • ~21–42 g protein
Steak (+21 g per serving); go double steak if you want more protein. Salsa instead of dressing keeps calories tidy.

Sofritas Veggie Bowl (plant protein)
~430–560 cal • ~26–34 g protein
Double sofritas (tofu), black beans, fajita veggies, tomato salsa, romaine. Vegan route with respectable protein—skip queso/guac to keep it lean.

Balanced Macros Bowl (house build; when listed)
~700 cal • ~45 g protein
Light rice, black beans, fajita veggies, fresh tomato salsa, guac, extra romaine. Good “all-around” option; drop guac to shave ~230 cal.

Half-Rice Strategy (any bowl)
Save ~100–120 cal • keep protein the same
Ask for “light rice” or half rice—most of the satiety comes from protein + beans + veg.

Protein-Style (no rice) Strategy
Save ~210 cal • keep protein the same
Skip rice entirely; double the fajita veggies and keep beans for fiber.

High-Protein “Lunchable”
~200–260 cal • ~25–38 g protein
An 8–12 count worth of grilled nuggets… wait, wrong restaurant 😉. At Chipotle: order a single side of chicken or steak (yes, you can) and pair with salsa & romaine. It’s the leanest way to bridge meals.

Build-Your-Own Macro Guide (mix & match)

• Proteins (per serving ~4 oz):

  • Chicken ~180 cal • ~32 g protein

  • Steak ~150 cal • ~21 g protein

  • Barbacoa ~170 cal • ~24 g protein

  • Carnitas ~210 cal • ~23 g protein

  • Sofritas (tofu) ~150 cal • ~8 g protein

  • Double meat = double protein (+calories).

• Beans & Veg:

  • Black or Pinto Beans ~130 cal • ~8 g protein

  • Fajita Veggies ~20 cal

  • Romaine/Supergreens ~5–15 cal

• Rice (4 oz):

  • White or Brown ~210 cal • ~4 g protein

  • Order “light” or skip to save ~100–210 cal.

• Flavor that’s basically “free”:

  • Fresh Tomato Salsa ~25 cal

  • Tomatillo-Green ~15 cal

  • Tomatillo-Red ~30 cal

• Add-ons to use intentionally:

  • Cheese ~110 cal • ~6 g protein (nice if you skipped rice)

  • Sour Cream ~110 cal

  • Guacamole ~230 cal (awesome fats—use when you have room)

  • Queso Blanco ~120 cal (2 oz)

  • Chipotle-Honey Vinaigrette ~220 cal (2 oz)

Quick Ordering Scripts

• “Bowl with double chicken, black beans, fajita veggies, tomato salsa, and romaine—no rice.”

• “Steak salad with fajita veggies and tomato salsa—no dressing.”

• “Barbacoa bowl, double meat, fajita veggies, green salsa, romaine—light rice.”

• “Vegan bowl: double sofritas, black beans, fajita veggies, tomato salsa, romaine—no queso/guac.”

• “Chicken bowl, half rice, black beans, fajita veggies, red salsa, light cheese.”

Smart Swaps & Pitfalls (so it stays low-cal/high-protein)

• Protein > extras: double meat beats piling on cheese/guac/dressing if protein is the goal.

• Rice math: full rice is ~210 cal; “light rice” saves ~100+, “no rice” saves ~210.

• Beans = bonus protein + fiber: +8 g protein per scoop for ~130 cal.

• Salsas over sauces: tons of flavor, minimal calories.

• One-indulgence rule: choose cheese or guac or vinaigrette, not all three.

• Chips on the side? Delicious but ~540 cal per regular bag—share or skip on high-protein days.

Last Bite: Build Like a Pro, Eat Like a Boss 🌶️🏆

Chipotle makes macro control almost too easy: pick your lean protein (double if needed), add beans and fajita veggies, flood it with salsa, and keep “extras” intentional. Whether you go classic chicken, comfort-lean barbacoa, or plant-based sofritas, you can walk out full and on-track—no sad salads required. Want me to turn this into ready-to-order Chipotle weeks for workdays, training days, and travel? Tell me your daily calorie + protein targets and I’ll map them out.