Chicken fajitas are a popular Tex-Mex dish consisting of strips of grilled chicken, onions, and bell peppers served with warm tortillas, guacamole, salsa, and other toppings. When dining out at restaurants, chicken fajitas can be a tasty yet nutritious option. However, the calorie content of restaurant-style chicken fajitas can vary greatly depending on the ingredients and preparation methods used. Understanding the typical calorie range for chicken fajitas at restaurants can help you make informed choices when scanning the menu.
Calories in chicken fajita ingredients
To determine the overall calorie content of restaurant chicken fajitas, it’s helpful to start by looking at the calorie counts for each component of the dish:
- Chicken breast (boneless, skinless) – Around 110 calories per 3 oz serving
- Onions – Around 15 calories per 1/4 cup sliced
- Bell peppers – Around 20 calories per 1/4 cup sliced
- Tortillas (flour) – Around 150-170 calories each
- Cheese – Around 100 calories per 1/4 cup shredded
- Guacamole – Around 230 calories per 1/4 cup
- Salsa – Around 15-30 calories per 1/4 cup
- Sour cream – Around 60 calories per 2 Tbsp
As you can see, ingredients like chicken, onions, and bell peppers are relatively low in calories. But higher calorie items like tortillas, cheese, guacamole, and sour cream can quickly increase the total calorie count of your fajitas.
Typical calorie range at restaurants
Given the calorie amounts above, a typical full order of chicken fajitas at a restaurant may contain:
- 8-12 oz chicken breast (330-440 calories)
- 1 cup onions and peppers (50 calories)
- 3 medium flour tortillas (450-510 calories)
- 1/4 cup cheese (100 calories)
- 1/4 cup guacamole (230 calories)
- 2 Tbsp sour cream (60 calories)
Adding up these amounts, an average full order of chicken fajitas at a restaurant may range from:
1,220 – 1,390 calories
However, some restaurants may serve larger portions with more tortillas, toppings, and high-calorie extras like chips and margaritas, which can drive up the calorie count to well over 1,500 or even 2,000 calories.
Ways to reduce calories in chicken fajitas
If you want to enjoy chicken fajitas while limiting calories, here are some tips:
- Ask for corn instead of flour tortillas – Saves about 100 calories per tortilla
- Go easy on cheese, guacamole, and sour cream
- Load up on salsa, tomatoes, lettuce, and other veggies
- Request a salad instead of rice and beans as a side dish
- Avoid chips, queso, and creamy sauces
- Opt for water or unsweetened iced tea over sugary drinks
- Request half of the dish packed to go to control portions
Making modifications like these can help reduce the calories in your fajitas by 200-500 calories or more.
Nutrition facts for typical restaurant chicken fajitas
Based on standard portion sizes and nutrition data, here are the approximate nutrition facts for a full order of chicken fajitas from a typical restaurant:
| Nutrient | Amount |
|---|---|
| Calories | 1300 |
| Total Fat | 45g |
| Saturated Fat | 15g |
| Trans Fat | 1g |
| Cholesterol | 165mg |
| Sodium | 2000mg |
| Total Carbohydrates | 120g |
| Dietary Fiber | 10g |
| Sugars | 10g |
| Protein | 70g |
As you can see, a full order of chicken fajitas delivers a substantial amount of calories, fat, carbs, and sodium. Focusing on leaner meats, minimizing toppings and extras, and avoiding chips and dips can help reduce the calorie count.
Low calorie chicken fajita options
Some lower calorie options for enjoying chicken fajitas include:
- Chicken fajita salad – Use a bed of lettuce instead of tortillas
- Chicken fajita tacos – Use soft corn tortillas or lettuce wraps
- Chicken fajita bowl – Skip the tortillas and enjoy over cauliflower rice or veggies
- Grilled chicken fajita skewers – Alternate chicken and veggies on a skewer
Each of these options can help reduce carbs, fat, and calories compared to a traditional restaurant plate of chicken fajitas. Aim for lean grilled chicken breast, lots of onions/peppers, and moderate portions.
Healthy homemade chicken fajitas
Making chicken fajitas at home is one of the best ways to control nutrition and calories. Try this healthy homemade recipe:
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into strips
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 Tbsp olive oil
- 1 lime, juiced
- 1/2 tsp chili powder
- 1/2 tsp cumin
- 6 small 100% whole wheat tortillas
Instructions:
- In a bowl, combine chicken strips with half the lime juice, chili powder, cumin, and a pinch of salt and pepper. Let marinate 15 minutes.
- Heat oil in a skillet over medium high heat. Add peppers and onions. Cook 5 minutes until starting to soften.
- Add garlic and cook 1 minute more. Transfer veggies to a plate.
- Add marinated chicken to the skillet. Cook about 5-7 minutes until cooked through and lightly charred.
- Return veggies to the skillet. Add remaining lime juice and stir to combine.
- Serve chicken and veggie mixture with tortillas and desired toppings like salsa, guacamole, Greek yogurt, etc.
This homemade version uses lean chicken, lots of vegetables, and just a touch of heart-healthy oil and spices. Each serving comes out to around 300 calories depending on toppings. Making fajitas at home lets you control the quality of ingredients and portions for a satisfying Tex-Mex meal.
Conclusion
Chicken fajitas from a restaurant typically range from 1,200-1,500 calories for a full order. But the total can be higher or lower depending on the restaurant’s specific recipe and serving sizes. To lighten up chicken fajitas and cut calories, opt for corn tortillas, load up on veggies, and go easy on high-calorie cheeses, guacamole, sour cream, and sides. Or make healthy homemade fajitas using fresh ingredients and lean grilled chicken. With some adjustments, you can enjoy the bold, authentic flavors of chicken fajitas while still maintaining your nutrition goals.