Quick Answer
A Chipotle bowl with cauliflower rice can range from around 300 to 800 calories, depending on the ingredients and portion sizes chosen. A typical bowl with cauliflower rice, chicken, salsa, cheese, and guacamole contains approximately 525 calories. The calorie count can be lowered by opting for lean protein like chicken or steak, limiting high-calorie toppings like queso and guacamole, and getting single servings of dressing and sour cream.
Calculating Calories in a Cauliflower Rice Bowl
Chipotle offers cauliflower rice as a lower carb alternative to their white or brown rice. Cauliflower rice itself is very low in calories, providing only about 20 calories in a standard 4 oz side portion. This is significantly fewer calories than an equal portion of white rice, which contains around 200 calories.
The total calories in a Chipotle bowl with cauliflower rice will depend on the other ingredients included. Here are some guidelines for estimating calorie counts based on common bowl ingredients:
Protein
– Chicken, steak, carnitas, or barbacoa (4 oz serving): 150-200 calories
– Sofritas (4 oz serving): 130 calories
– Chorizo (2 oz serving): 80 calories
Beans
– Black or pinto beans (4 oz serving): 110 calories
Salsas
– Tomatillo green chili or tomato salsa (2 oz serving): 10-15 calories
Toppings
– Cheese (2 oz serving): 140 calories
– Guacamole (2 oz serving): 90 calories
– Queso (2 oz serving): 120 calories
Sour Cream and Dressing
– Sour cream (1 oz serving): 30 calories
– Cheese or chili corn salsa dressing (1 oz serving): 45 calories
So a bowl with 4 oz chicken, 4 oz pinto beans, salsa, 2 oz cheese, and guacamole would contain approximately:
– Cauliflower rice: 20 calories
– Chicken: 150 calories
– Beans: 110 calories
– Salsa: 10 calories
– Cheese: 140 calories
– Guacamole: 90 calories
Total: Around 525 calories
The combination of ingredients can be customized based on preference and dietary needs. Sticking with lean proteins, emphasizing vegetables, and limiting high-calorie sauces and toppings can help keep the calorie count lower.
Lower Calorie Options for Cauliflower Rice Bowls
Here are some tips for creating a lower calorie cauliflower rice bowl at Chipotle:
Choose Lean Protein
Opt for chicken, steak, or carnitas instead of chorizo. A 4 oz serving of chicken or steak provides around 150 calories, while chorizo packs nearly double at 280 calories per 4 oz.
Load up on Veggies
Add extra servings of the mild, tomatillo, or hot salsa at just 5-15 calories per 2 oz scoop. Get fajita veggies like bell peppers and onions which provide volume and nutrients without a lot of calories.
Go Easy on Toppings
While cheese, guacamole, and sour cream taste great, they come with a lot of extra calories. Stick to a single serving or skip entirely.
Pick one dressing
The chili corn salsa and chipotle honey vinaigrette dressings add 45 calories per serving. Opting for just one will save calories.
Avoid tortilla on the side
A single flour tortilla tacks on around 300 extra calories. Skip it as a side for a lower calorie meal.
Ask for light sour cream
Ordering light sour cream saves 20 calories compared to the regular sour cream.
Drink water
Beverages like soda, juice, and lemonade add unnecessary calories. Stick to water or unsweetened iced tea.
Following these guidelines can help keep a cauliflower rice bowl under 500 calories. A sample lower calorie bowl could contain:
– Cauliflower rice: 20 calories
– Chicken: 150 calories
– Fajita veggies: 20 calories
– Salsa: 10 calories
– Cheese: 140 calories
– Light sour cream: 10 calories
– Chili corn salsa dressing: 45 calories
Total: Around 395 calories
Higher Calorie Cauliflower Rice Bowls to Avoid
Certain ingredient choices can quickly boost the calorie count of a cauliflower rice bowl into the 700-800+ range. Here are some higher calorie options to limit:
Chorizo instead of chicken or steak
The spicy chorizo packs 280 calories per 4 oz compared to 150 for chicken.
Double protein
Getting a full serving of two proteins like chicken and chorizo can add 300+ calories.
Extra cheese and guacamole
Adding extra servings of the cheese and guacamole toppings tacks on 270 calories.
Chips and a tortilla
Chips, a tortilla, and cauliflower rice as the base adds unnecessary calories.
Queso dip
Queso averages around 120 calories for a 2 oz serving.
Large serving of sour cream
A 2 oz “grande” sour cream adds around 60 calories versus 30 for a regular serving.
Crispy tortilla shell bowl
Using a fried tortilla shell as the bowl base in place of cauliflower rice adds over 150 calories.
To keep the total calorie count reasonable, it’s best to avoid loading up on multiple high calorie toppings in a cauliflower rice bowl.
Nutrition Comparison of Cauliflower Rice and White Rice
Below is a nutrition comparison between a 4 oz serving of cauliflower rice versus white rice from Chipotle:
| Nutrition Facts | Cauliflower Rice (4 oz) | White Rice (4 oz) |
|---|---|---|
| Calories | 20 | 210 |
| Carbs | 4 g | 45 g |
| Protein | 2 g | 4 g |
| Fat | 0 g | 0.5 g |
| Fiber | 2 g | 1 g |
As shown, cauliflower rice is significantly lower in calories and carbs compared to an equal portion of white rice. Cauliflower rice also provides more fiber.
Replacing white rice with riced cauliflower is an easy way reduce the carb and calorie count of any Chipotle bowl.
Cauliflower Rice Provides Benefits Beyond Lower Calories
In addition to being lower in calories than white rice, cauliflower rice offers several other benefits:
More nutrients
Cauliflower contains vitamin C, vitamin K, folate, and potassium. White rice is stripped of much of its nutrients during processing.
Higher fiber
The 2 grams of fiber in cauliflower rice supports digestion and keeps you feeling fuller than white rice.
Lower glycemic index
Cauliflower rice is less likely to spike blood sugar levels compared to white rice due to its lower carb content.
Gluten-free
Cauliflower rice is a gluten-free alternative to wheat-based white rice, making it a good option for those with celiac disease or gluten sensitivity.
Low carb
The 4 net carbs in cauliflower rice fits into a low carb diet better than the 41 net carbs in white rice.
Beyond just being lower in calories, cauliflower rice provides important nutritional advantages over regular white rice.
Tips for Preparing Cauliflower Rice
While Chipotle offers ready-to-use riced cauliflower, you can also make it easily at home with just a head of cauliflower, saving time and money. Here are some tips for prepping cauliflower rice:
Rice the cauliflower
Remove the core and florets of a head of cauliflower. Rice the florets in a food processor until it achieves a rice-like texture.
Saute the riced cauliflower
Heat 1 tsp olive oil in a pan over medium heat. Add the riced cauliflower and cook 3-5 minutes until tender.
Season as desired
Add salt, pepper, garlic powder, or other seasonings of choice.
Store leftovers
Store riced cauliflower in an airtight container in the refrigerator for up to one week. It does not freeze well.
Add to bowls
Use the riced cauliflower as a base for grain bowls, burrito bowls, stir frys, and more.
Making your own cauliflower rice at home is simple, affordable, and a great way to cut calories and carbs in your meals.
Sample Cauliflower Rice Bowls and Nutrition Facts
Here are some sample cauliflower rice bowl meal ideas along with estimated calorie counts:
Thai Peanut Chicken Bowl
– Cauliflower rice: 20 calories
– Chicken breast: 150 calories
– Broccoli: 30 calories
– Bell pepper: 20 calories
– Thai peanut sauce: 60 calories
– Crushed peanuts: 70 calories
Total: Around 350 calories
Southwestern Chicken Bowl
– Cauliflower rice: 20 calories
– Chicken breast: 150 calories
– Black beans: 110 calories
– Corn: 60 calories
– Salsa: 10 calories
– Guacamole: 90 calories
– Shredded cheese: 70 calories
Total: Around 510 calories
Mediterranean Bowl
– Cauliflower rice: 20 calories
– Grilled shrimp: 100 calories
– Cucumber: 15 calories
– Tomatoes: 25 calories
– Feta cheese: 100 calories
– Tzatziki sauce: 80 calories
– Kalamata olives: 80 calories
Total: Around 420 calories
Cauliflower rice provides a low calorie base to build flavorful, satisfying bowls full of lean protein, veggies, and other nutritious ingredients.
Frequently Asked Questions
Here are answers to some common questions about cauliflower rice nutrition and calories at Chipotle:
Is cauliflower rice healthy?
Yes, cauliflower rice is a very healthy alternative to white or brown rice, providing nutrients like vitamin C and fiber with fewer calories and carbs.
Is cauliflower rice gluten free?
Cauliflower rice is naturally gluten-free, making it a good option for gluten sensitive and celiac diners.
Does cauliflower rice taste different than regular rice?
Cauliflower rice has a milder flavor and different texture compared to regular white or brown rice. Many people find it is a good stand-in once you get used to the cauliflower flavor.
Can you buy ready-to-eat cauliflower rice at grocery stores?
Yes, pre-riced and frozen cauliflower rice can be found in most major grocery stores for a convenient option. Check the frozen vegetable or packaged produce sections.
Is cauliflower rice nutritious?
Cauliflower rice provides fiber, vitamin C, vitamin K, and other nutrients. While not as nutritious as brown rice, it is more nutrient dense than white rice.
Conclusion
A Chipotle bowl made with cauliflower rice instead of white or brown rice is a smart way to cut carbs and calories in your meal. While nutrition varies based on ingredients, cauliflower rice bowls typically come in around 300-800 calories. Choosing lean proteins, limiting high-calorie toppings, and emphasizing vegetables can keep the calories on the lower end of that range. Beyond lowering calories, cauliflower rice provides more nutrients and health benefits compared to regular white rice, making it a wise swap for your burrito bowl base.