The Ultimate GLP-1 Guide to Ordering at Chipotle

Chipotle is one of the most GLP-1 friendly fast-casual restaurants out there. Customizable bowls, high-protein options, and transparent nutrition make it easy to build a meal that works with your medication.

Here's exactly how to order at Chipotle when you're on Ozempic, Wegovy, Mounjaro, or any GLP-1.

Why Chipotle Works for GLP-1 Users

• Customizable portions - Ask for smaller scoops
• High protein options - Chicken, steak, carnitas, barbacoa
• Skip the heavy stuff - No pressure to get everything
• Bowl format - Easy to take half home
• Visible preparation - You see exactly what goes in

The Perfect GLP-1 Chipotle Bowl

Here's our recommended build for maximum protein and digestibility:

Base

Choose: Bowl (not burrito or tacos)

Skip the rice if you want to maximize protein-per-calorie, or choose a small portion of white rice. Brown rice is higher in fiber but can cause digestive discomfort for some GLP-1 users.

Protein

Best choices:

Chicken is the leanest option and easiest to digest. It's seasoned but not spicy.

Steak is flavorful but slightly fattier. Good for days when you're feeling well.

Carnitas (pork) is delicious but the fattiest option. Best saved for good appetite days.

Barbacoa (beef) is spicy, which may not sit well close to injection day.

Power move: Ask for double protein. It's extra but worth it if you're trying to hit your protein goals.

Beans

Choose: Black beans or skip

Pinto beans have added fat (bacon). Black beans are cleaner. That said, beans can cause bloating for some GLP-1 users, so consider skipping on sensitive days.

Fajita Vegetables

Choose: Yes (free!)

Grilled peppers and onions are free, add fiber and nutrients, and bulk up your bowl without heavy calories.

Salsa

Choose: Fresh tomato (pico) or roasted chili-corn

Avoid the hot salsas on sensitive stomach days. The fresh tomato salsa is mild and adds flavor without heat.

Cheese

Choose: Small portion or skip

Cheese adds fat and can slow digestion. A small sprinkle is fine; a heavy scoop might not sit well.

Sour Cream

Choose: Skip (most days)

Sour cream is high in fat and doesn't add much nutritionally. If you love it, ask for a tiny bit on the side.

Guacamole

Choose: Small portion or side

Guac is healthy fat but can be heavy. Get it on the side so you can control the amount.

Lettuce

Choose: Yes

Romaine lettuce adds crunch and bulk with minimal calories. No downside.

Sample GLP-1 Chipotle Orders

The "Safe Bet" (Good for any day)

• Bowl
• No rice
• Chicken (single or double)
• Black beans (or skip)
• Fajita veggies
• Pico de gallo
• Lettuce
• Side of guac (optional)

Nutrition: ~400 calories, 45g protein, 12g fat

The "Feeling Good" Order (Days 4-7)

• Bowl
• Light white rice
• Double chicken
• Black beans
• Fajita veggies
• Pico de gallo
• Cheese
• Guacamole
• Lettuce

Nutrition: ~700 calories, 60g protein, 25g fat

The "Injection Day +1" Order (Minimal)

• Bowl
• No rice
• Light chicken
• Fajita veggies
• Pico de gallo
• Lettuce

Nutrition: ~250 calories, 25g protein, 5g fat

Take half home. Seriously.

Portion Hack: The Half Strategy

Chipotle bowls are HUGE by GLP-1 standards. Our recommended approach:

1. Order a full bowl
2. Ask for a lid immediately
3. Before eating, move half to the lid
4. Eat the remaining half slowly
5. Take the other half home

You've now turned one $12 bowl into two meals. This works especially well because Chipotle bowls reheat beautifully.

What to Skip at Chipotle

• Burritos - Too much tortilla, hard to portion control
• Chips - High calorie, easy to overeat, cause bloating
• Queso - Heavy dairy, sits poorly on GLP-1 stomachs
• Large sodas - Carbonation increases bloating
• Sofritas - Lower protein than meat options
• Double scoops of sour cream/cheese - Unnecessary fat

Chipotle for Different Situations

Working through lunch

Get a bowl with double protein, take half home. Eat at your desk slowly.

Dinner with friends

Order a bowl, eat while everyone else eats, box half while chatting.

Quick bite between meetings

Skip the line with the app, order minimal (chicken + veggies + pico).

Feeling adventurous

Try a salad (bowl with extra lettuce as the base). Lighter feel, same protein options.

Mobile Ordering Tips

The Chipotle app lets you customize precisely:

1. "Light" options - Select light portions of rice, beans, etc.
2. Side salsas - Get sauces on the side to control portions
3. Notes - Add "light cheese" or "easy on the rice" in special instructions
4. Save favorites - Store your GLP-1 friendly build for quick reordering

Nutrition Comparison

The Bottom Line

Chipotle is genuinely one of the best fast-casual options for GLP-1 users:

• High protein options ✓
• Customizable portions ✓
• Easy to split into two meals ✓
• Nothing fried ✓
• Transparent nutrition ✓

Master the bowl strategy, don't be afraid to ask for smaller portions, and remember: there's no shame in taking half home.

Want more restaurant guides? GLP-1 Meal Companion can analyze any restaurant menu and tell you exactly what to order.

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Nutrition information based on Chipotle's published data. Actual values may vary by location and preparation.