Chipotle Salad: How to Make It Low-Carb and Keto-Friendly?

Why Most Chipotle Salads Are Not Keto? Hidden Carbs!

The biggest carbohydrate sources in a regular Chipotle salad are not obvious at first glance. Rice, beans, corn salsa, and dressing each add significant carbohydrates, and together they can exceed 50 grams of carbs in one bowl.

Another factor is portion size. Even Keto-friendly ingredients like tomatoes, onions, and sauces can add up if you eat large portions.

Restaurant servings often include more sugar and starch than homemade versions, which makes it harder to control your macros.

Here is where carbohydrates usually hide in a regular Chipotle salad bowl:

• Rice: 40-45g carbs per serving
• Beans: 20-25g carbs
• Corn salsa: 15-20g carbs
• Honey vinaigrette: 12-18g carbs

Avoiding these elements is the key to making a true low-carb and Keto-friendly Chipotle salad.

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How to Make a Keto Chipotle Salad?

To make a low-carb Chipotle salad, you just need smarter ingredients. Replace high-carb fillers with leafy greens, healthy fats, and yummy protein sources to keep the bowl satisfying and high-protein.

The table below shows the low-carb ingredients you can use instead of the original Chipotle salad ingredients:

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Now that we have learned about the hidden carbs and the best substitutes for original Chipotle salad ingredients, let’s learn some of the best recipes to make low-carb and Keto-friendly Chipotle salad.

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Keto Chipotle Chicken Salad Recipe

To make this Keto Chipotle chicken salad, you need 15 minutes for preparation and 12 minutes for cooking, which adds up to a total of about 27 minutes. This recipe gives you 4 bowls.

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Ingredients

For Topping:

• 500g boneless chicken thighs
• 1 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp chipotle powder
• 1 tsp cumin
• ½ tsp garlic powder
• 3 tsp salt
• 1 tsp pepper

For Salad Base:

• 6 cups romaine lettuce
• 1 cup cauliflower rice (optional)
• 1 avocado
• ½ cup shredded cheddar
• ¼ cup red onion
• ½ cup tomato salsa

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Instructions

1. Mix oil and spices and coat the chicken.
2. Grill or pan-cook chicken for 6 minutes per side until the internal temperature reaches 75°C (165°F).
3. Let it rest for 5 minutes, then slice it thinly.
4. Divide lettuce into bowls and add cauliflower rice if using.
5. Slice the avocado and red onion.
6. Top the lettuce bowls with chicken, avocado, cheese, onion, and salsa.
7. Drizzle with Keto Chipotle dressing (recipe below).

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Nutrition Per Serving

Each bowl of this Keto Chipotle chicken salad provides:

Calories: 560 kcal | Protein: 38 g | Fat: 38 g | Net Carbs: 7 g

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The Best Keto Chipotle Salad Dressing

To make Chipotle salad dressing Keto-friendly, you need to replace the sweet vinaigrette with a creamy, smoky version that actually makes the salad more filling.

In 5 minutes, you can make 6 servings of this dressing, using the following easy ingredients and instructions.

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Ingredients

• ½ cup Keto or Carnivore mayonnaise
• 1 tbsp olive oil
• 1 tbsp lime juice
• 1 tsp chipotle powder
• ½ tsp cumin
• ½ tsp garlic powder
• 1 tsp salt

Instructions

1. Whisk all the ingredients in a bowl until smooth.
2. Taste and adjust lime or salt.
3. Refrigerate for at least 15 minutes before serving.

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Nutrition Per Serving

Each serving of this Keto-friendly Chipotle salad dressing provides about:

Calories: 120 kcal | Protein: 0 g | Fat: 13 g | Net Carbs: 0.6 g

Chipotle Salad Calories vs. The Keto Version

Comparing nutrition in regular Chipotle salad and its Keto-friendly version helps you understand why homemade Keto versions are the best.

The tale below compares the Chipotle salad calories, net carbs, and protein with those of the Keto version:

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If you still want to order out, the safest strategy is to customize carefully. Many people assume the salad base is enough, but toppings determine whether it is Keto-friendly or not.

Learn More: Chocolate Almond Milk on Keto Diet: How to Make It Low-Carb?

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How to Order a Keto Chipotle Salad at the Restaurant?

To eat a truly low-carb Chipotle salad at a restaurant, order:

• Romaine lettuce base
• Chicken, steak, or carnitas
• Fajita vegetables
• Cheese
• Guacamole
• Sour cream

And avoid:

• Rice
• Beans
• Corn salsa
• Honey vinaigrette

Following this simple checklist keeps your bowl under 10g net carbs.

A Keto Chipotle salad is incredibly flexible, which makes it suitable for weekly meal prep. You can use the following protein sources and toppings while keeping carbohydrates low.

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Variations and Protein Sources

Keto Protein Ideas for Chipotle Salad:

• Steak strips
• Carnitas
• Shrimp
• Grilled tofu

Keto Topping Ideas Chipotle Salad:

• Pickled jalapeños
• Cilantro-lime crema
• Pumpkin seeds
• More avocado

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FAQ

Let’s find answers to the most frequently asked questions about Chipotle Salad.

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Is a Chipotle Salad Keto?

A regular Chipotle salad is not Keto-friendly because it includes beans, corn, rice, and sugary dressing. However, it can be made Keto by removing high-carb ingredients and choosing healthy fats and proteins instead.

How Many Carbs Are in a Chipotle Salad Bowl?

Depending on ingredients, a restaurant-made Chipotle salad bowl can contain from 30 to 60 grams of carbs. A Keto version contains fewer than 10 grams of net carbs.

What Is the Lowest-Carb Chipotle Dressing?

The honey vinaigrette is high in sugar. The lowest-carb choice is to skip dressing or use sour cream, guacamole, or a homemade chipotle mayo dressing.

Learn More: The Best Keto Chicken Parmesan: Low-Carb, Crispy, and Yummy

Can You Eat Chipotle on a Keto Diet?

Yes, if it contains Keto-friendly ingredients, such as lettuce, low-carb protein sources, cheese, sour cream, guacamole, and vegetables. Avoid grains, beans, and sweet dressings.

What Protein Is Best for a Keto Chipotle Salad Bowl?

Chicken, steak, and carnitas are all Keto-friendly. Choose whichever helps you hit your fat and protein targets.