Low FODMAP chez Chipotle - Guide de Commande Complet
Guide complet pour commander Low FODMAP au Chipotle. Safe menu items, what to avoid, and how to customize your burrito bowl for IBS-friendly dining.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Carnitas | Only safe protein option - made with pork, bay leaf, salt, pepper, thyme, and juniper berries | This is the only meat without garlic or onion |
| White or Brown Rice | Made with rice, water, rice bran oil, lemon juice, lime juice, cilantro, salt, and bay leaf | — |
| Monterey Jack Cheese | Low FODMAP in typical serving sizes | — |
| Cheddar Cheese | Shredded cheese is safe, but avoid the queso | — |
| Romaine Lettuce | Safe in any amount | — |
| Sour Cream | Limit to 2 tablespoons maximum | Ask for a small amount |
| Crispy Corn Tacos | Made with corn masa flour - safe shell option | — |
| Tortilla Chips | Plain chips are safe for making nachos | — |
✗ Items to Avoid
- • Chicken (contains garlic and onion)
- • Steak (contains garlic and onion)
- • Barbacoa (contains garlic and onion)
- • Sofritas (contains garlic and onion)
- • Fajita vegetables (contains garlic and onion)
- • All salsas (contain onion and/or garlic)
- • Flour tortillas (contain wheat/fructans)
- • Soft tacos (contain wheat)
- • Burritos (wheat flour tortillas)
- • Beans (high FODMAP)
- • Queso (contains onion, milk, and garlic)
- • Chipotle Honey Vinaigrette (contains honey and garlic)
Example Orders
Classic Burrito Bowl
- ✓ Bowl with white or brown rice
- ✓ Carnitas (double portion if desired)
- ✓ Monterey Jack cheese
- ✓ Romaine lettuce
- ✓ Small amount of sour cream
Tip: Skip all salsas or bring your own low FODMAP salsa. Add Tabasco sauce for heat.
Crispy Taco Meal
- ✓ 3 crispy corn tacos
- ✓ Carnitas
- ✓ Cheddar cheese
- ✓ Lettuce
Tip: Keep it simple - no salsa needed with flavorful carnitas
Off-Menu Nachos
- ✓ Bowl with tortilla chips as the base
- ✓ Carnitas
- ✓ Cheese
- ✓ Lettuce
- ✓ Sour cream (small amount)
Tip: This is an off-menu item you can request
Résumé rapide
Chipotle is one of the more FODMAP-friendly fast food options when you know what to order. The key is building your meal around carnitas (the only safe protein), Riz, and Simple toppings while avoiding all salsas and beans.
Meilleurs choix: Burrito bowl with carnitas, Riz, Fromage, lettuce, and a small amount of sour crème
Toujours éviter: All other Protéines (Poulet, steak, barbacoa, sofritas), all salsas, beans, and queso
Comment commander
When ordering at Chipotle, follow these tips:
- Start with a bowl or crispy corn tacos - Skip the flour tortilla burrito or soft tacos
- Choose your Riz - Both white and brown Riz are safe and made with Simple, FODMAP-friendly ingredients
- Order carnitas - This is your only safe protein option. All other meats contain ail and/or oignon
- Skip the beans - Both black and pinto beans are high FODMAP and contain added ail and oignon
- Add Simple toppings - Fromage, lettuce, and a small amount of sour crème
- Say Sans to all salsas - Every single salsa contains oignon and/or ail
Understanding Chipotle’s Ingredients
Why carnitas is the only safe meat:
- Carnitas ingredients: Porc, bay leaf, sea salt, black pepper, thyme, juniper berries
- Poulet: contains ail and oignon
- Steak: contains ail and oignon
- Barbacoa: contains ail and oignon
- Sofritas: contains ail and oignon
Safe cilantro-lime Riz: The Riz is made with Riz, water, Riz bran oil, lemon juice, lime juice, cilantro, salt, and bay leaf - all low FODMAP ingredients.
Why skip the salsas:
- Tomatillo red chili salsa: contains ail
- Roasted chili corn salsa: contains red oignon
- Tomatillo green chili salsa: contains red oignon and ail
- Frais tomato salsa: contains red oignon
Staff Communication Tips
Chipotle staff are used to customization. Here’s a Simple way to explain your needs:
“I have dietary restrictions and can only eat carnitas for protein. Can I get a bowl with Riz, carnitas, Fromage, lettuce, and a small amount of sour crème? Sans salsa, please.”
Most assembly-line workers will understand. If they reach for salsa out of habit, politely remind them you don’t want any.
Adding Flavor Without FODMAPs
Since you’re skipping all the salsas, here are ways to add flavor:
- Bring Tabasco sauce - Made with only peppers, vinegar, and salt
- Pack your own low FODMAP salsa - Make or buy a ail/oignon-free version
- Use the carnitas seasoning - The Porc is flavorful on its own
- Add extra cilantro from the Riz - Demander extra cilantro-lime Riz
- Squeeze lime - Demander lime wedges if available
Beverage Choices
- Safe: Water, unsweetened iced tea, regular soda (in moderation)
- Avoid: Fizzy drinks if you’re sensitive to carbonation, as gas can worsen bloating
- Note: Some sodas contain high fructose corn syrup - check if you’re sensitive
Off-Menu Hack: Nachos
Did you know you can order nachos at Chipotle? They’re not on the menu board, but you can:
- Demander a bowl with chips as the base
- Add carnitas, Fromage, lettuce, and sour crème
- You’ve got FODMAP-friendly nachos!
Allergen Menu Notes
Chipotle provides comprehensive allergen information on their website. While allergen menus don’t specifically track FODMAPs, they’re helpful for identifying blé, dairy, and other potential triggers.
Key allergens at Chipotle: dairy (Fromage, sour crème, queso), soy (sofritas), gluten/blé (flour tortillas), and sulphites (naturally occurring in vinegar).
Check their allergen information for ingredient details.
Portion Control Tips
While carnitas and Riz are low FODMAP, remember that portion sizes matter:
- Sour crème: Limit to 2 tablespoons maximum (about 40ml)
- Fromage: Typical serving sizes at Chipotle are generally safe
- Riz: Sans FODMAP limit, but watch overall portion size for comfort
- Carnitas: You can have a generous portion
Comparing to Similar Restaurants
Chipotle is actually one of the better fast-casual options for low FODMAP dining compared to:
- Qdoba (similar issues with protein marinades)
- Moe’s Southwest Grill (most Protéines contain ail/oignon)
- Taco Bell (very limited safe options)
Similar Restaurant Guides
Looking for more Mexican fast-food options? Check out these similar restaurants:
- Taco Bell - Limited but possible options with modifications
- Qdoba - Similar to Chipotle with careful ordering
Dernière vérification: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff about current ingredients, especially regarding seasonings and marinades.