Chipotle Mexican Grill is a popular fast casual restaurant chain that serves Mexican-inspired cuisine. One of the signature items on their menu is a burrito or bowl with cilantro-lime rice. For people with celiac disease or non-celiac gluten sensitivity, a common question is whether Chipotle’s rice contains gluten.
What is Gluten?
Gluten is a protein found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine. This can cause symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, brain fog, and more. The only treatment for celiac disease is following a strict lifelong gluten-free diet.
Chipotle’s Ingredients
According to Chipotle’s website, their cilantro-lime rice contains the following ingredients:
- White rice
- Water
- Cilantro
- Lime
- Salt
None of these listed ingredients contain gluten. However, it’s important to note that Chipotle prepares their rice and other menu items in shared work spaces and cooking equipment. This means there is a risk of cross-contamination with gluten-containing ingredients.
Cross-Contamination Risks
Even if a food does not directly contain gluten, it can still be unsafe for those with celiac disease or gluten sensitivity if it becomes cross-contaminated. Some potential sources of cross-contamination with Chipotle’s rice include:
- Shared cooking equipment – Rice may be prepared in pots, utensils, or on surfaces that also come into contact with flour tortillas or other gluten sources.
- Shared work spaces – Ingredients like rice and beans are portioned and prepared in close proximity to flour tortillas and chips, increasing contamination risks.
- Shared serving utensils – The same tongs or spoons may be used to serve rice, beans, meats, salsas, and other menu items.
- Airborne particles – Gluten particles can circulate in the air within Chipotle restaurants and land on rice or other gluten-free foods.
Even a tiny amount of cross-contact with gluten can trigger a reaction in sensitive individuals. About 10-50 mg per day can cause issues for those with celiac disease.
Chipotle’s Precautions
Chipotle has implemented some protocols to help reduce the risk of cross-contamination for gluten-free orders:
- Separate pots and utensils – Rice is cooked in a separate pot only used for rice. Utensils are washed before being used to serve rice.
- New gloves – Employees change their gloves before preparing gluten-free orders.
- New serving spoon – A new, clean serving spoon is used to serve rice and beans.
- Foil around gluten-free items – Burrito bowls are wrapped in foil to prevent airborne gluten from landing on the food.
However, their “gluten-free” meal preparations are not guaranteed to be 100% gluten-free. Cross-contamination can still occur from shared work spaces, nearby wheat flour tortillas, and employee errors. The restaurant acknowledges this on their website.
Testing Chipotle’s Rice for Gluten
A few independent gluten testing labs have analyzed samples of Chipotle rice. The results vary:
- Gluten Free Watchdog – Tested 16 ppm of gluten in Chipotle’s rice in 2016. Under 20 ppm is considered gluten-free.
- Los Angeles Times – Tested 70 ppm of gluten in a sample of Chipotle rice in 2015. Over 20 ppm is not gluten-free.
- University of Nebraska – Tested less than 5 ppm of gluten across 3 samples of Chipotle rice and beans in 2018. Under 20 ppm is gluten-free.
The variability in test results indicates that gluten levels may differ between individual restaurant locations and batches of rice. Gluten levels can fluctuate in facilities that prepare both gluten-free and gluten-containing foods.
Customer Experiences
Reviews of Chipotle’s gluten-free accommodations are mixed. Some celiac disease and gluten sensitivity customers report safely eating Chipotle without reaction. Others have reported getting sick from cross-contamination.
Positive experiences include:
- “I’ve eaten at Chipotle multiple times and had no issues with their rice or beans.”
- “I really appreciate how careful the staff are about changing gloves and using new utensils.”
- “Their online allergen menu makes it easy to see what I can and can’t eat.”
Negative experiences include:
- “I’ve gotten sick from their rice before. I think it was contaminated with flour.”
- “Even when they change gloves and spoons, it seems risky with flour tortillas flying everywhere.”
- “I don’t trust that employees follow all the gluten-free protocols consistently.”
So experiences dining at Chipotle really vary for gluten-sensitive individuals. It likely comes down to each location’s training practices, adherence to precautions, and how sensitive the customer is.
Is Chipotle’s Rice Gluten-Free?
Based on ingredient lists, testing results, and customer experiences, Chipotle’s cilantro-lime rice seems to fall into a grey area for gluten content:
- Not directly made with gluten ingredients
- Has tested below 20 ppm of gluten in some independent lab tests
- Has tested over 20 ppm of gluten in other lab tests
- Made in shared spaces with wheat-containing foods
- Precautions taken to reduce cross-contamination
- Some customers report reactions, others eat it without issues
So while Chipotle’s rice is intended to be gluten-free, trace amounts of cross-contamination may occur. The levels likely fluctuate from day to day and restaurant to restaurant.
Should You Eat Chipotle’s Rice If Gluten-Free?
Whether Chipotle’s rice is safe for you likely depends on your celiac/gluten sensitivity status and risk tolerance:
- People with celiac disease – Probably best to avoid Chipotle’s rice, since even small amounts of gluten can trigger intestinal damage and symptoms.
- People with non-celiac gluten sensitivity – May be able to tolerate Chipotle’s rice in moderation, especially if you don’t have high sensitivity. But some may still react.
- People avoiding gluten for other reasons – Chipotle’s rice is probably fine if avoiding gluten for reasons besides medical necessity, like preference or fad diets.
Those with celiac disease or gluten sensitivity should use caution and consume at their own risk, since gluten cross-contamination is possible. Make sure you understand your own sensitivity levels first.
Alternatives at Chipotle
If you require a gluten-free diet, avoiding the rice may be your safest option at Chipotle. Some lower risk alternatives include:
- Salads without tortilla chips or taco shells
- Burrito bowls without tortilla
- Meat, salsa, beans, lettuce, cheese
- Corn taco shells (if made in gluten-free facility)
You can also request new pans, utensils, gloves, etc. But there’s no guarantee these steps fully eliminate contamination risks.
Gluten-Free Mexican Food Options
If you decide Chipotle’s rice is too high risk, there are other options for enjoying gluten-free Mexican cuisine:
- Dedicated 100% gluten-free restaurants – More rare, but some exist and prepare all menu items safely gluten-free
- Local mom and pop Mexican restaurants – Some may be willing to accommodate gluten-free needs with dedicated pans, utensils, etc.
- Cooking Mexican food at home – Look for corn tortillas, tamari sauce, naturally gluten-free grains like rice
- Verifying packaged ingredients – Check labels for corn vs. flour tortillas, sauces thickened with maize vs. wheat
With extra care reading labels and communicating with staff, you can find safer gluten-free Mexican dining options to enjoy.
The Bottom Line
In summary, while Chipotle intends for their rice to be gluten-free, cross-contamination is possible due to shared work spaces and cooking equipment. Some lab tests and customer experiences indicate their rice tests below 20 ppm of gluten, while others report higher unsafe levels or reactions after eating it.
Celiac disease customers should probably avoid Chipotle’s rice, since even tiny gluten exposure can trigger symptoms and intestinal damage. Non-celiac gluten sensitivity customers may be able to tolerate it in moderation depending on their personal sensitivity. Alternatives like salads, bowls without tortillas, and corn shells may be lower risk options.
Those with celiac disease or gluten sensitivity should use caution when eating at any restaurant that serves gluten-containing items alongside gluten-free dishes. Carefully vetting ingredients, being clear about food prep practices, and understanding your own tolerances can help you make informed dining choices.
