For those avoiding gluten, finding quick and delicious gluten-free options when dining out can be challenging. With its fresh ingredients and customizable menu, Chipotle Mexican Grill is a great option for gluten-free eaters. Here’s a look at what gluten-free options you can enjoy at Chipotle.
Gluten-Free Menu Basics
The good news is that the majority of Chipotle’s menu can be made gluten-free. This includes:
- Meats like chicken, steak, carnitas and barbacoa
- Beans including black and pinto
- Rice
- Fajita veggies including peppers and onions
- Salsas
- Cheese
- Lettuce
You can build a gluten-free meal by choosing rice, beans, meat and salsa in a bowl, salad or burrito/taco/quesadilla with a gluten-free tortilla.
Gluten-Containing Ingredients to Avoid
While Chipotle’s ingredients are simple and fresh, there are a few things on the menu that do contain gluten. Avoid the following:
- Flour tortillas
- Chips
- Corn salsa
The corn salsa contains flour as an ingredient, so opt for one of the gluten-free salsas instead.
Gluten-Free Tortillas
You can make burritos, tacos and quesadillas gluten-free by ordering them with gluten-free tortillas, which Chipotle has available upon request. The gluten-free tortillas are heated on the press just like regular flour tortillas. They have a different look and texture, but provide the experience of a tortilla without the gluten.
Cross-Contamination Risks
While Chipotle makes an effort to accommodate gluten-free diets, cross-contamination is possible as flour tortillas are used in the restaurant. Individuals with celiac disease or sensitivities should advise staff of their dietary needs and use their best judgement on what they are comfortable with.
Other Tips for Eating Gluten-Free at Chipotle
- Check the ingredients lists on the Chipotle website for the most up-to-date info
- Ask staff to change gloves before handling your order
- Go during off-peak hours if you’re highly sensitive
- Choose bowls which have lower risk than burritos or tacos
- Use the online/app ordering platforms to note your gluten allergy
- Request spoons and tongs that haven’t touched flour tortillas if needed
Conclusion
Chipotle makes it possible to get delicious Tex-Mex style bowls, salads, burritos and more that are gluten-free with the right customizations. By avoiding their flour tortillas, corn salsa and chips, you can enjoy favorites like carnitas, barbacoa, guacamole and more gluten-free. With a few precautions, Chipotle can be a reliable option for those avoiding gluten.
