How to Eat Gluten Free at Chipotle: 7 Wheatless Menu Items Worth Devouring

Whether you’re keto, vegan or just trying to eat better, Chipotle has endless options (ones you’ll actually look forward to eating, too). The fast-casual chain also has much for gluten-free eaters and those with wheat sensitivities and allergies to savor. From bowls to tacos to sides (famous guac included), you can order plenty with minimal modifications. Read on to learn how to eat gluten free at Chipotle, plus for tips on preventing cross-contamination with wheat.

(Note: All nutritional information was calculated to include white rice and black beans, as well as essential components of each dish, like shells for tacos and greens for salads, unless otherwise noted. Proteins are noted per item. It does not account for other customizable toppings. To customize your order, use Chipotle's online nutrition calculator.)

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Does Chipotle Make Anything Gluten Free?

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Everything at Chipotle is gluten free besides flour tortillas. So if you have a wheat allergy, burritos and quesadillas are off the table. Luckily, bowls, salads and tacos (with corn tortillas), as well as sides like chips, queso and guacamole, are still safe to eat.

That said, Chipotle notes on its website that items containing corn, such as chips, corn salsa and crispy tortillas, “may have trace amounts of gluten from potentially co-mingling with gluten-containing grains in the field.” So, if you’re highly sensitive to wheat, you may want to avoid corn items as well.

Can People with Celiac Disease Eat at Chipotle?

Yes, as long as they steer clear of flour tortillas. To play it extra safe, here are some tips for avoiding cross-contamination when you visit Chipotle (or any restaurant):

• Let the server know about your allergy: They’ll be extra mindful when preparing your order if they’re aware.

• Ask the servers to change their gloves before making your food: Don’t be shy about making this request—Chipotle recommends on its website that gluten-intolerant customers and those with Celiac disease do this.

• Ask for your food to be prepared on a clean surface with clean utensils: If you’re really worried about cross-contact, this recommendation by the Gluten Intolerance Group is a smart move. Healthline also suggests asking for your chosen ingredients to be taken from new tubs with clean utensils if possible.

7 Ways to Eat Gluten Free at Chipotle

1. Carnitas Tacos

• Nutritional Information (order of three, crispy): 750 calories, 27g fat, 91g carbs, 38g protein, 2g sugar, 11g fiber

• Make It Gluten Free: ask for crispy corn tortillas instead of soft flour tortillas

As long as you go with crispy corn tortillas instead of soft flour, tacos are safe for gluten-free diners. You can fill them with any protein you desire, but we’re partial to succulent, protein-packed pork carnitas. If you want to maximize the meat, skip the rice and beans.

2. Chicken Salad

• Nutritional Information: 745 calories, 29g fat, 81g carbs, 45g protein, 14g sugar, 10g fiber

• Make It Gluten Free: no modifications necessary

All Chipotle salads start with a base of supergreens lettuce blend—which is a mix of romaine, baby kale and baby spinach—and end with chipotle-honey vinaigrette. Everything in between is up to you, from proteins and beans to grains and toppings. If you want to be extra careful, don’t add corn salsa to your salad.

3. Wholesome Bowl with Carne Asada

Chipotle

• Nutritional Information: 530 calories, 36g fat, 19g carbs, 32g protein, 4g sugar, 9g fiber

• Make It Gluten Free: no modifications necessary

This Lifestyle Bowl includes the supergreens lettuce blend, carne asada (which is reportedly Chipotle’s most tender steak, available only for a limited time), fajita veggies, tomato salsa and guacamole. It’s Whole30-, Paleo- and keto-friendly alike. Low-carb dieters will rejoice at first bite, promise.

4. Kid’s Build Your Own

• Nutritional Information (barbacoa): 410 calories, 12g fat, 56g carbs, 22g protein, 1g sugar, 8g fiber

• Make It Gluten Free: ask for crispy corn tortillas instead of soft flour tortillas

Little ones are free to build their own bento box-like meal of meat, guacamole or queso, plus two toppings to pair with two tortillas of their choice (corn is the gluten-free option). But the kid’s meal is also just right for adults who are seeking a smaller portion of their favorite Chipotle foods. Better yet, it comes with a side of fruit or chips and juice or milk. If you’ve never tried the braised beef barbacoa, this is a great way to sample it for the first time.

5. Veggie Tacos

• Nutritional Information (order of three, crispy): 770 calories, 37g fat, 99g carbs, 17g protein, 3g sugar, 17g fiber

• Make It Gluten Free: ask for crispy corn tortillas instead of soft flour tortillas

Hot tip: If you order a menu item with veggies only instead of a protein, guacamole is free. Three hard shells piled high with guac, rice, beans and all the plant-based toppings your heart desires will be equal parts filling and nutritious. If you’re only a little bit hungry, order a single taco instead of three to bring the calorie count down to 257 and the protein to 6 grams.

6. Plant Powered Bowl

Chipotle

• Nutritional Information: 720 calories, 38g fat, 83g carbs, 18g protein, 13g sugar, 16g fiber

• Make It Gluten Free: no modifications needed

If you’re vegan, this Lifestyle Bowl is one of the tastiest, most filling options on the menu. It starts with the supergreens lettuce blend, which is then topped with white rice, sofritas (that’s Chipotle’s vegan protein option, made from soy), fajita veggies, tomato salsa, roasted chili-corn salsa and guacamole. If you’re vegetarian, feel free to ask for shredded cheese, queso or sour cream too, if you’re feeling decadent. And if you’re very sensitive to wheat, nix the corn salsa to avoid potential cross-contact.

7. Chips & Queso Blanco

• Nutritional Information (small): 780 calories, 43g fat, 80g carbs, 17g protein, 3g sugar, 7g fiber

• Make It Gluten Free: no modifications necessary

The chips are made from fried corn tortillas, not flour tortillas. That means your go-to side is totally wheatless. So go ahead and splurge, gluten-free Chipotle fans. For the record, chips and any salsa or guac are fair game for gluten-free eaters. Just don’t order the roasted chili-corn salsa if you want to completely avoid cross-contact.

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