A Chicken Burrito Bowl is a popular menu item at many Mexican-inspired fast food restaurants. It typically consists of rice, beans, salsa, lettuce, cheese, and grilled chicken. With so many carb-heavy ingredients like rice and beans, many people wonder exactly how many net carbs are in a Chicken Burrito Bowl.
What is a Chicken Burrito Bowl?
A Chicken Burrito Bowl starts with a base of cilantro-lime rice and black or pinto beans. Next, grilled chicken is added on top, followed by salsa, shredded lettuce, cheese, and other toppings like guacamole or sour cream. Instead of wrapping everything in a flour tortilla like a burrito, the ingredients are served in a bowl.
Burrito Bowls are popular because they allow you to skip the high-carb tortilla but still enjoy all the tasty Tex-Mex flavors. The rice, beans, chicken, salsa, and cheese provide a good balance of protein, carbs, and fat to keep you satisfied. They are also very customizable, so you can add and subtract ingredients to fit your preferences.
Nutrition Info in a Chicken Burrito Bowl
The exact nutrition information in a Chicken Burrito Bowl can vary depending on the restaurant, specific ingredients used, and portion sizes. However, here is the approximate nutrition information for a typical Chicken Burrito Bowl with the following ingredients:
- 1 cup cooked cilantro lime rice
- 1/2 cup black beans
- 3 ounces grilled chicken
- 1/4 cup salsa
- 1/4 cup shredded lettuce
- 2 tablespoons shredded cheese
| Nutrition Facts | Amount |
|---|---|
| Calories | 485 |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Trans Fat | 0 g |
| Cholesterol | 70 mg |
| Sodium | 730 mg |
| Total Carbohydrates | 57 g |
| Dietary Fiber | 6 g |
| Sugars | 2 g |
| Protein | 32 g |
As you can see, a single serving Chicken Burrito Bowl provides around 485 calories, 9g fat, 57g total carbs, and 32g protein. Now let’s take a closer look at the carb content.
Total Carbs in a Chicken Burrito Bowl
According to the nutrition info above, there are about 57g total carbs in a typical Chicken Burrito Bowl. This number encompasses all carbs, including fiber and sugars.
Here is a breakdown of where those carbs come from:
- Rice: The cilantro lime rice accounts for around 45g of carbs
- Beans: The 1/2 cup black beans add about 15g carbs
- Salsa: The pico de gallo salsa contributes around 3g carbs
- Lettuce: The shredded lettuce has about 2g carbs
- Cheese: The shredded cheese adds roughly 1g carbs
So as you can see, the rice alone provides the bulk of the carbohydrates. The beans also add a significant amount of carbs. So if you are looking to lower the carbs in your bowl, reducing the rice and beans would have the biggest impact.
Net Carbs in a Chicken Burrito Bowl
To calculate net carbs, you take the total carbs and subtract grams of fiber. Fiber doesn’t raise blood sugar levels, so it doesn’t “count” as a carb in terms of ketosis or other low-carb diets.
Based on the nutrition info above, a Chicken Burrito Bowl contains:
- 57g total carbs
- 6g fiber
So to find the net carbs, you would calculate:
Net Carbs = Total Carbs – Fiber
Net Carbs = 57g – 6g
Net Carbs = 51g
Therefore, the net carbs in a regular Chicken Burrito Bowl are around 51g.
Lowering Net Carbs in a Bowl
Here are some tips for reducing net carbs if you want to make your Chicken Burrito Bowl more low-carb friendly:
- Ask for cauliflower rice instead of regular rice. This typically removes around 40g net carbs.
- Get lettuce instead of rice. Using a lettuce base removes around 45g carbs.
- Skip the beans or only get 1/4 cup. This saves about 10-15g net carbs.
- Ask for extra veggies like peppers, onions, mushrooms instead of rice or beans.
- Order a salad instead of a bowl. Salads are typically lower in carbs overall.
- Avoid sugary dressings like honey mustard or sweet chili sauce.
- Ask for salsa on the side and control how much you use.
By customizing your bowl and substituting lower-carb ingredients, you can easily reduce the net carbs to under 20-25g in most cases.
How Carb Counting Fits In
If you are counting carbs, such as when following a keto or diabetic diet, it’s important to pay attention to portion sizes so you know exactly how many carbs are in your meal.
Don’t forget to account for any additional toppings beyond the standard bowl ingredients, like:
- Guacamole or avocado
- Sour cream
- Jalapenos
- Hot sauce
- Cheese
- Etc.
Also be mindful of carb counts in dressings and sauces added to the top. A drizzle of dressing or sauce can quickly add 5-10g carbs to your meal.
Some low carb toppings and dressing options include:
- Guacamole or mashed avocado
- Salsa
- Hot sauce
- Lime juice
- Olive oil
- Vinagarette dressing
Opting for fresh add-ons like pico, jalapenos, cilantro, and lime will help keep carbs down compared to creamy, sugary dressings and sauces.
Comparing Carbs in Bowls at Popular Restaurants
To give you an idea of how carbs can vary by restaurant, here is a comparison of carb counts for basic chicken bowls with rice, beans, chicken, salsa, lettuce and cheese at 3 popular Tex-Mex chains:
| Restaurant | Total Carbs | Net Carbs |
|---|---|---|
| Chipotle | 53g | 46g |
| Qdoba | 75g | 67g |
| Moe’s | 60g | 51g |
As you can see, carb counts can vary significantly depending on the restaurant. Chipotle tends to be lower carb overall. Moe’s and Qdoba use more generous portions of rice, which increases the carbs. Qdoba has the highest carb bowls of the group.
Ways to Reduce Carbs from Restaurants
No matter where you get your bowl, you can always customize and ask for lower carb substitutions to reduce the carbs. Some options include:
- Swap rice for cauliflower rice, lettuce, extra veggies, or zucchini noodles
- Limit beans to 1/4 or 1/2 cup
- Load up on extra veggies like peppers, onions, mushrooms, etc.
- Ask for extra cheese, guacamole, and salsa
- Skip sugary dressings or tortilla chips
- Order a salad instead of a bowl
Planning ahead and knowing the menu will make it easier to keep carbs in check when ordering. With some simple modifications, you can enjoy delicious tex-mex flavor while still meeting your low-carb goals.
Conclusion
Chicken Burrito Bowls can certainly fit into a low-carb lifestyle. A standard bowl with rice, beans, chicken, etc. contains around 51g net carbs. However, by substituting cauliflower rice, limiting beans, and adding extra veggies you can easily reduce the carbs to 20-25g net carbs or less.
When ordering a bowl, be mindful of portion sizes, hidden carbs in dressings and toppings, and make low-carb swaps. Comparing nutrition info online for different restaurants can help you choose the lowest carb options. With some simple customizations, you can satisfy your Tex-Mex cravings guilt-free on a low-carb diet.