How many calories is a Chipotle bowl with cauliflower rice?

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:


– Chicken, steak, carnitas, or barbacoa (4 oz serving): 150-200 calories
– Sofritas (4 oz serving): 130 calories
– Chorizo (2 oz serving): 80 calories


– Black or pinto beans (4 oz serving): 110 calories


– Tomatillo green chili or tomato salsa (2 oz serving): 10-15 calories


– 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.


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.


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.

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