How to Build a Diabetes-Friendly Meal at Chipotle
Mexican food is one of my favorite types of cuisine, and Chipotle is a must! And many of my clients love it too!
But if you have diabetes, we need to aware that typical Chipotle meals can have many hidden carbs. That doesn’t mean that we can’t enjoy this type of cuisine, it just means we need to be mindful!
Interested in more tips to manage your blood sugar? Check out our FREE resource at the bottom of this blog which our dietitians put together!
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) and Starchy Veggies (Beans, and Corn).
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 diabetes-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!
3 Crispy Corn Tacos with Steak, Fajita Veggies, Pico, Tomatillo Salsa, Cheese, Guac, Lettuce (53 g total carbohydrate)
The crispy corn taco shells have fewer 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, Fajita Veggies, Black Beans, Pico, Corn, Tomatillo Salsa, Sour Cream, Cheese (57 g total carbohydrate)
By using a salad base, we have more room to include some starchy veggies like black beans and corn. You can also include 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 increase the carb count by about 8 g carbs).
Burrito Bowl, Carnitas, Brown Rice, Fajita Veggies, Pico, Tomatillo Salsa, Cheese, Guac, Lettuce (59 g total carbohydrate)
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.
No, I didn’t include the black beans and corn in this meal because they would have made the carb count too high.
Did you know Chipotle now offers cauliflower rice?
By altering this burrito bowl order above to substitute cauliflower rice instead of brown rice, we can reduce the total carbohydrate.
A burrito bowl with carnitas, cauliflower rice, fajita veggies, pico, tomatillo salsa, cheese, guac, and lettuce will total up to only 30 grams of carbohydrate.
Still sound like a lot of carbohydrate?
Remember, some of this carbohydrate is also fiber which will not raise blood sugar, and will actually help keep your blood sugars more stable. The cauliflower rice burrito bowl above contains 12 grams of fiber!
All of these meal options listed contain between 11-14 grams of fiber. Some people think of carbs as net carbs, rather than total carbs, because of fiber’s role in blood sugar.
Net carbs is total carbohydrate minus grams of fiber. So in the example of the cauliflower rice burrito bowl, the net carbs is 30 g minus 12 g, which gives a total of 18 grams of net carb.
Interested in a FREE gift and more resources to manage your diabetes?
Want to see what else you can also get on the road that is diabetes friendly?
See our Diabetic Friendly Recommendations at Chick-fil-a:
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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.