Quick Answer
A Chipotle chicken quesadilla contains between 390-850 calories depending on size and ingredients. A regular chicken quesadilla with just chicken, cheese, and a tortilla contains about 390 calories. Adding extras like guacamole, sour cream, lettuce, and pico de gallo can increase the calorie count up to 850 calories for a large loaded quesadilla.
Calories in Chipotle Quesadillas
The number of calories in a Chipotle quesadilla can vary widely depending on the quesadilla’s size and fillings. Here are the calorie counts for Chipotle’s quesadilla options:
| Quesadilla | Calories |
|---|---|
| Kids Cheese Quesadilla | 230 calories |
| Regular Chicken Quesadilla (with cheese only) | 390 calories |
| Regular Steak Quesadilla (with cheese only) | 440 calories |
| Large Chicken Quesadilla (with cheese only) | 520 calories |
| Large Steak Quesadilla (with cheese only) | 580 calories |
As you can see, a regular chicken quesadilla with just cheese and chicken contains about 390 calories. However, each additional filling you add will increase the calorie count.
Calories from Fillings
While the tortilla and cheese provide the base calories, any extra fillings can really shoot up the total calorie count for a Chipotle quesadilla. Here are the approximate calories for Chipotle’s quesadilla fillings:
| Filling | Calories |
|---|---|
| Chicken (4 oz) | 180 calories |
| Steak (4 oz) | 220 calories |
| Barbacoa (4 oz) | 210 calories |
| Sofritas (4 oz) | 230 calories |
| Guacamole (2 oz) | 90 calories |
| Queso (2 oz) | 140 calories |
| Sour Cream (1 oz) | 60 calories |
| Cheese (2 oz) | 170 calories |
| Lettuce (1 oz) | 5 calories |
| Pico de Gallo (2 oz) | 10 calories |
As you can see, extras like guacamole, queso, and sour cream can significantly increase the calories. A chicken quesadilla with guac, queso, sour cream, and pico could have over 850 calories!
How Chipotle Quesadillas Are Made
To understand where the calories come from in a Chipotle quesadilla, it helps to know how they are constructed. Here is an overview of how Chipotle quesadillas are made:
Tortilla
The base of every quesadilla starts with a flour tortilla. Chipotle uses 10-inch flour tortillas that are lightly brushed with oil before cooking. A standard 10-inch tortilla has about 300 calories.
Cheese
After the tortilla, shredded Monterey jack cheese is sprinkled over half of the tortilla before folding it over. Chipotle uses about 2 ounces of cheese that adds roughly 170 calories.
Protein
The quesadilla can be filled with chicken, steak, barbacoa, or Sofritas (tofu). A standard quesadilla comes with 4 ounces of protein, with each meat averaging 150-220 calories.
Veggies and Extras
Additional ingredients like guacamole, pico de gallo, lettuce, and sour cream can be added on request. The more extras you add, the higher the calorie count.
Cooking Method
Chipotle quesadillas are cooked on a flat grill, with another metal press on top to toast both sides until warmed through and the cheese is fully melted. No oil or butter is added during cooking.
How to Order a Low Calorie Quesadilla
If you are looking for ways to cut down on the calories for your Chipotle quesadilla, here are some tips:
– Get a kids sized quesadilla with just cheese as a lower calorie option (230 calories).
– Stick to chicken or Sofritas as the protein, which are lower in calories than steak or barbacoa.
– Skip the fatty extras like guacamole, sour cream, and queso.
– Ask for a light sprinkle of cheese rather than the full 2 ounces.
– Load up on veggies like lettuce, salsa, and pico rather than cheese, sour cream, and guac.
– Order on a soft taco shell rather than as a quesadilla to cut carbs and calories.
– Opt for a bowl with lettuce rather than a high-calorie tortilla.
Nutrition Facts for Chipotle Quesadillas
To get a full picture of the nutrition facts, here are the complete nutrition details for Chipotle quesadillas with various ingredients:
Regular Chicken Quesadilla Nutrition Facts
| Calories | 390 |
|---|---|
| Total Fat | 18g |
| Saturated Fat | 7g |
| Sodium | 830mg |
| Carbohydrates | 36g |
| Fiber | 2g |
| Sugars | 2g |
| Protein | 27g |
Large Steak Quesadilla with Extras Nutrition Facts
| Calories | 850 |
|---|---|
| Total Fat | 50g |
| Saturated Fat | 20g |
| Sodium | 1560mg |
| Carbohydrates | 62g |
| Fiber | 4g |
| Sugars | 4g |
| Protein | 42g |
As you can see, loading up a quesadilla can more than double the calories, fat, and sodium.
Healthiest Ways to Customize Your Quesadilla
While quesadillas are not the healthiest menu option at Chipotle, there are ways to make them slightly better for you:
Choose Lean Proteins
Opt for chicken or barbacoa as leaner protein choices. Avoid the higher fat options like chorizo or carnitas.
Load Up On Veggies
Pile on fresh veggies like lettuce, tomatoes, salsa, and pico de gallo instead of cheese, sour cream, and guacamole. This adds fiber, nutrients, and reduces calories.
Pick Whole Wheat Tortilla
Request a whole wheat tortilla to add fiber and nutrients. The standard flour tortilla is higher in refined carbs.
Add Avocado
Instead of fatty guacamole, ask for sliced avocado. You’ll get the nutrition benefits of avocado without the added calories from oil and citrus juice in guac.
Easy On Cheese
Ask for just a light sprinkle of cheese rather than the full 2 ounces. This small change can save about 100 calories.
Salsa and Hot Sauce
Jazz up your quesadilla with salsa and hot sauce for lots of flavor without calories.
Side Salad
Pair your quesadilla with a side salad with vinaigrette instead of chips for a healthier and more filling meal.
Low Carb Keto Quesadilla Options
Ordering a quesadilla on a low carb keto diet is tricky because the standard tortilla has about 36g net carbs. However, you can make the quesadilla lower carb with these modifications:
Skip The Tortilla
Order the fillings in a bowl or lettuce wrap instead of a tortilla to avoid all the carbs.
Soft Taco Shell
Request a soft taco shell instead of a quesadilla. The soft taco has about half the carbs of a 10-inch tortilla.
Kids Size Quesadilla
The kids sized quesadilla has a smaller tortilla with fewer carbs than a regular or large.
Lettuce Wrap
Put the quesadilla fillings in a lettuce leaf wrap to cut the carbs.
Low Carb Tortilla
Bring your own low carb tortilla from home to use instead of Chipotle’s standard tortilla.
Extra Protein & Veggies
Pile on extra protein and veggies inside the quesadilla to help fill you up. This can help prevent hunger and avoid grabbing high carb sides.
Vegetarian and Vegan Quesadilla Options
Chipotle offers a few ways to make their quesadillas vegetarian or vegan:
Sofritas
Sofritas are Chipotle’s shredded tofu option. Choosing Sofritas instead of meat makes the quesadilla vegetarian and vegan.
Beans
Add black or pinto beans for extra plant-based protein. Ask for no cheese to make it vegan.
Guacamole
Add chunky guacamole for healthy fats and nutrients on a vegetarian quesadilla. Avoid dairy-based cheese or sour cream to keep it vegan.
Fajita Veggies
Add sauteed bell peppers and onions for extra flavor and texture on a veggie quesadilla.
Dairy-free Cheese
Request no cheese or bring your own vegan cheese alternative from home to sprinkle in.
Vegan Sour Cream
Swap the dairy-based sour cream for Chipotle’s vegan cashew or tofu-based “Cilantro-Lime Sour Cream”.
Portion Control Tips
Quesadillas can be high in calories, so watch your portion sizes if you are trying to manage your weight:
Kids Size
Opt for a kids quesadilla. At around 230 calories it provides portion control built in.
Half Quesadilla
Order a regular quesadilla but only eat half. Wrap up the rest to take home.
Share With a Friend
Split one large quesadilla between two people. You each get to enjoy it for fewer calories.
Lighter Fillings
Stick to vegetables and salsa for fillings rather than dense options like queso, guacamole, beans, etc.
Side Salad
Pair with a side salad instead of chips and guacamole to add nutrients and fill up on fewer calories.
Skip Tortilla
Order your quesadilla fillings in a bowl without the high-carb tortilla shell.
Conclusion
Chipotle quesadillas can range from around 230 calories for a kids sized up to 850 calories for a loaded large steak quesadilla. Sticking to a regular chicken quesadilla with just cheese keeps calories around 390. Watch out for high-calorie extras like guacamole, queso, and sour cream. Overall, enjoy quesadillas in moderation as the occasional treat. Use portion control, fill up on veggies, and balance with lower calorie side choices to keep your meal relatively healthy.
