Chipotle can be a difficult place to eat on the Low FODMAP diet. Like many Mexican and TexMex-themed restaurants, many of the options at Chipotle include garlic and/or onions, which you’ll need to avoid at least during the elimination period of the diet. Many people are sensitive to these two ingredients and may need to limit their intake forever.
The nice thing about Chipotle is that you can pick your own ingredients, so it is possible to build your own meal that is low in FODMAPs.
Let’s start with your type of meal.
- Burritos – these have wheat, so if you’re going gluten-free, cross these off your list
- Bowl – you don’t eat the actual bowl, so you’re good here
- Crispy corn tacos – corn masa flour should be OK
- Soft flour tacos – here again, wheat.
- Salad – this is essentially a bowl with dressing. The Chipotle Honey Vinaigrette has both honey and garlic, which are high in FODMAPs.
Now you’re going to choose your rice. Good news! Both should be fine on the diet.
Of course, you’ll need to skip the beans.
Meat…I have some bad news here. The barbacoa, chicken, sofritas, fajita vegetables at steak all of either onions and/or garlic.
This leaves carnitas as your only safe choice. That’s quite limiting.
You’re also going to need to skip guacamole, sour cream, and all of the salsas.
The good news is that you should be fine with mozzarella cheese, even if you’re lactose intolerant. There is very little lactose in mozzarella cheese.
OK, so where does this leave us? Here’s what I order at Chipotle:
- Bowl or crispy corn tacos
- White or brown rice
- Mozzarella cheese
It might look simple but it’s still tasty!