Is Chipotle cauliflower rice Healthy?

Cauliflower rice has become a popular low-carb alternative to regular rice in recent years. Many restaurants now offer cauliflower rice, including Chipotle with their “Cilantro-Lime Cauliflower Rice”. But is Chipotle’s cauliflower rice a healthy option? In this article, we’ll examine the nutritional profile of Chipotle cauliflower rice and weigh the pros and cons.

Some quick answers to key questions:

  • Is Chipotle cauliflower rice low carb? Yes, compared to regular rice.
  • Is it low calorie? Yes, cauliflower rice is generally lower calorie than regular rice.
  • Is it high in nutrients? Yes, cauliflower rice provides fiber, vitamins, and minerals.

Read on for more details on the nutritional benefits and downsides of Chipotle’s cauliflower rice.

Nutrition Facts for Chipotle Cauliflower Rice

Here are the basic nutrition facts for a side of Chipotle cilantro-lime cauliflower rice (4 oz serving):

Calories 15
Fat 0 g
Carbs 3 g
Protein 1 g
Fiber 2 g

Right off the bat, you can see the cauliflower rice is very low in calories and carbs compared to a typical side of rice. Cauliflower is a low starch, low calorie vegetable, so replacing rice with riced cauliflower immediately shaves off a significant number of calories and carbs.

The cilantro-lime cauliflower rice also provides 2 grams of fiber per 4 oz serving. Getting adequate fiber is important for digestive health, heart health, stabilizing blood sugar, and aiding weight management.


Now let’s take a closer look at the macronutrient profile.


A 4 oz serving of Chipotle’s cauliflower rice contains just 3 grams of carbohydrates, with 2 grams as fiber. This leaves just 1 gram of net digestible carbs. Compare that to a side of white rice, which would typically contain around 35-45 grams of carbs in a 4 oz serving. So the cauliflower rice cuts the carbs by over 90% compared to white rice.

This very low carb count makes cauliflower rice an excellent option for low carb and keto diets. Fiber is also a type of carbohydrate that is important for good health. With 2 grams of fiber per serving, the cauliflower rice provides a decent fiber boost.


There is 1 gram of protein in a 4 oz serving of the cauliflower rice. While not a significant amount, every bit helps towards meeting your daily protein needs. Use cauliflower rice alongside beans, meat, fish, or other higher protein foods to make a complete meal.


Chipotle’s cauliflower rice contains no fat. Fat is essential in your diet, but it’s easy enough to get small amounts of healthy fats from other menu choices like guacamole, cheese, or dressing. The virtually fat-free cauliflower rice keeps the meal balanced.

Vitamins and Minerals

In addition to the macronutrients, cauliflower rice provides an array of vitamins, minerals, and antioxidants. Some of the key micronutrients found in cauliflower include:

  • Vitamin C – supports immune function and antioxidant activity.
  • Folate – crucial for cell growth and development.
  • Vitamin K – important for blood clotting and bone health.
  • Potassium – necessary for fluid balance, nerve transmission, and muscle contractions.
  • Manganese – a trace mineral that assists metabolism and nutrient absorption.

Replacing nutritionally-void white rice with nutrient-dense cauliflower rice is an easy way to increase your vitamin and mineral intake. While the Chipotle cilantro-lime cauliflower rice may not contain quite as high amounts of these micronutrients as plain raw cauliflower rice, it still offers nutritional benefits.

The Pros of Chipotle Cauliflower Rice

Here is a summary of the main benefits that Chipotle’s cilantro-lime cauliflower rice offers:

  • Low in calories – at just 15 calories per serving, this is a great option if watching your calorie intake.
  • Very low in digestible carbs – the 3 grams of total carbs includes 2 grams fiber, so just 1 gram of net carbs makes this rice appropriate for low carb, paleo and keto diets.
  • Provides fiber – you get 2 grams of fiber per serving for digestive and heart health.
  • Packed with nutrients – cauliflower rice gives you a dose of vitamins, minerals and antioxidants lacking in white rice.
  • Gluten-free – cauliflower is a naturally gluten-free food, so it’s safe for those with celiac disease or gluten sensitivity.
  • Vegetable serving – unlike white rice, cauliflower rice counts toward your daily vegetable intake.

Replacing a starchy side of rice with cauliflower rice is one of the easiest nutrient swaps you can make. You get all the bulk and convenience of rice with a fraction of the carbs, calories and none of the gluten.

Potential Downsides of Chipotle Cauliflower Rice

However, there are a few potential downsides to keep in mind with Chipotle’s cilantro-lime cauliflower rice:

  • Lower in protein – with just 1 gram of protein per serving, it doesn’t provide much protein compared to legume-based rice alternatives like quinoa.
  • May be less satisfying – some find that cauliflower rice lacks the rich, indulgent mouthfeel of regular rice.
  • Contains rice bran oil – while the rice itself is cauliflower, Chipotle cooks it in rice bran oil, which is high in omega-6s.
  • Only 1 veggie option – you can’t swap other sides like beans for cauliflower rice in Chipotle’s bowl-style entrees.
  • Higher sodium – with 370mg of sodium, the cauliflower rice boosts the meal’s salt content.

While cauliflower rice makes the meal lower in carbs and calories, some people may find it less satisfying than heartier whole grain or legume-based rices. The sodium content is also something to keep in mind if limiting salt intake.

How Does It Compare to Regular Rice?

To give more context, let’s see how the nutritional value of Chipotle’s cauliflower rice stacks up against an equal serving of white rice:

Nutrient Chipotle Cauliflower Rice White Rice (4 oz)
Calories 15 174
Carbs 3 g 39 g
Fiber 2 g 0.3 g
Protein 1 g 3.5 g
Sodium 370 mg 0.6 mg

Looking at this comparison, you can really see the dramatic nutrient differences. The cilantro-lime cauliflower rice has just 15 calories vs 174 calories per serving for white rice. And cauliflower rice provides a mere 3 grams of digestible carbs compared to 39 grams for white rice.

The cauliflower option also boasts much more fiber and over 10 times more sodium. However, plain white rice has a bit more protein. At the end of the day, cauliflower rice makes the meal substantially lower in calories and carbs.

How to Order the Cauliflower Rice Bowl

If you want to give Chipotle’s cilantro-lime cauliflower rice a try, here are some tips for ordering:

  • Request it as the base of your bowl, burrito, tacos etc. instead of white rice.
  • Feel free to build your meal as desired on top, but limit high carb toppings like beans, quinoa, and tortilla chips.
  • For a lower carb bowl, try cauliflower rice with chicken, salsa, cheese, lettuce, guacamole, and sour cream.
  • If following a paleo diet, avoid cheese, beans, and tortillas. Stick to meat, veggies, guac, and salsa.
  • Ask for fajita veggies and extra salsa to boost the nutrition without adding many calories.
  • Go easy on salty add-ons like chips, queso, and hot sauce to keep sodium in check.

You can easily make a 300-400 calorie bowl loaded with nutrition using cauliflower rice as the base. Just watch that you don’t pile on too many carb-heavy toppings.

Is Cauliflower Rice Worth It at Chipotle?

At the end of the day, is Chipotle’s cilantro-lime cauliflower rice worth ordering compared to regular white rice or other sides? Here’s the verdict:

Yes, if you:

  • Follow a low carb, paleo or keto diet.
  • Want to substantially cut calories and carbs in your meal.
  • Don’t mind a bowl with less protein than rice and beans.
  • Enjoy the flavor and texture of riced cauliflower.

Maybe, if you:

  • Are watching carbs but don’t need ultra-low carb.
  • Want to add more veggies and nutrition to your bowl.
  • Are open to trying cauliflower rice but unsure if you’ll like it.

No, if you:

  • Prefer higher protein sides like rice and beans.
  • Dislike the texture of cauliflower rice.
  • Don’t care about lowering carbs and calories in your bowl.
  • Need to limit sodium.

For followers of low carb and paleo diets or those looking for a lighter, veggie-packed option, the cauliflower rice is an excellent swap for white rice. But it may not suit every diner’s preferences and diet needs. Try it yourself to see if you enjoy cauliflower as a rice substitute.

Healthier Rice Options at Chipotle

If you decide cauliflower rice isn’t for you, Chipotle has a few other healthier rice choices on their menu:

  • Brown Rice – Has more fiber and nutrients than white rice, with a nuttier taste.
  • Quinoa – A high protein ancient grain that contains all essential amino acids.
  • No Rice – You can opt for no rice at all and load up on veggies instead.

Brown rice makes a decent compromise if you want to cut some carbs and calories versus white rice but still prefer the texture and satisfaction of real rice. Quinoa offers an extra protein boost. Or skipping the rice altogether means you can add more low carb fillings like lettuce, salsa, and guacamole.

Is Cauliflower Rice Healthy Overall?

Stepping beyond just Chipotle’s version, is cauliflower rice actually healthy in general? Here’s a quick rundown:


  • Low in calories and carbs
  • High in nutrients and fiber
  • Gluten-free
  • Can be used in a variety of dishes
  • Easy to make at home


  • Lower in protein than rice and legumes
  • Can have a soggy texture if not properly prepared
  • Doesn’t necessarily keep you full
  • Less commonly available than regular rice

When made from fresh riced cauliflower, this veggie swap is undoubtedly a nutritious low carb, low calorie alternative to white rice. However, some find that it doesn’t provide the same satiety or come with the same convenience as regular rice. It also lacks some nutritional benefits of whole grains and legumes.

But overall, cauliflower rice is a healthy option for reducing calories, cutting carbs, and getting an extra serving of vegetables. It provides a good foundation for gluten-free, paleo, keto, diabetic, or simply low carb diets.


Chipotle’s cilantro-lime cauliflower rice is a fresh,flavorful way to cut calories, carbs, and gluten compared to white rice. It packs an extra punch of nutrition with vitamins, minerals, and fiber lacking in rice.

This veggie rice swap is a smart choice for low carb eaters, paleo and keto dieters, or anyone looking for a lighter base for their bowl, burrito, or taco order. While not as protein-rich or hardy as beans and rice, cauliflower rice makes an excellent lower carb substitute.

Keep portions of high sodium add-ons in check, and build your meal on top of the cauliflower rice with lean proteins, veggies, salsa, and guacamole. This makes for a balanced, nutrient-dense Chipotle order that can fit into a variety of healthy eating patterns.

So don’t be afraid to try swapping out the white rice for cilantro-lime cauliflower rice next time you visit Chipotle. Your waistline and nutrition goals will thank you!

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