How to Build a Diabetic Friendly Meal at Chipotle
Mexican food is one of my favorite types of cuisine! And many of my clients love it too! But if you have diabetes, we need to aware that Mexican food can be the source of many hidden carbs. That doesn’t mean that we can’t enjoy this type of cuisine, it just means we need to be mindful!
We want to be aware of where the carbs are coming from in your meal. The main sources of carbs at Chipotle come from Grains (tortillas, rice, chips), Starchy Veggies (Beans, and Corn) and Dairy (Cheese, Sour Cream). Each of my meals are between 45-60 g carbs. However, these are just general recommendations, and may not be appropriate for each individual. For more personalized carb counts and specific nutrition recommendations, please make an appointment with one of our registered dietitians.
Three diabetic-friendly Chipotle meals
A quick note, the protein sources in these meals are pretty interchangeable. The chicken, steak, carnitas, etc have 0g of carbs according to the Chipotle menu, so feel free to switch it up if you like. You can also go here and build your own chipotle order to see how many carbs it would be! You will also notice that I don’t have a burrito listed below. As delicious as a good burrito is, just the tortilla is 45g of carbs! That doesn’t leave a lot of room for other sources of carbs such as beans, rice and corn!
Crispy Corn Tacos, Steak, Fajitas, Pico, Tomatillo , Cheese, Guac , Lettuce (51 g)
The crispy corn taco shells have less carbs than the soft corn or the flour shells, and account for most of the carbs in the meal. The fajitas and pico de gallo provide extra veggies, and feel free to add the hot salsa if you like it.
Chipotle salad, Chicken, Fajitas, Black Beans, Pico, Corn, Green Salsa, Sour Cream, Cheese (55 g)
By using a salad base, we have more room to include some starchy veggies like black beans and corn. You can also include the hot salsa if you like it. If you are not a fan of sour cream, you can omit it, or substitute for guacamole (it will change the carb count slightly, but not by much).
Burrito Bowl, Carnitas, Brown Rice, Fajitas , Pico, Tomatillo , Cheese, Guac, Lettuce (55 g)
The burrito bowl is a great option at chipotle, and a great substitute to the burrito! We are using brown rice as our main source of carb in this meal and including the other toppings as desired. Not, I didn’t include the black beans and corn in this meal because they would have made the carb count too high.
If you need help managing your diabetes, please make an appointment with one of our registered dietitians by clicking here or calling 301-474-2499.
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.