Chili’s, known for its Tex-Mex cuisine and hearty dishes, may not be the first place that comes to mind for health-conscious diners. However, the popular restaurant chain has made efforts to cater to those seeking lighter fare. Among Chili’s extensive menu, several options stand out as healthier choices, with calorie counts under 550 and balanced nutritional profiles.
The restaurant’s Guiltless Grill section offers dishes designed for those watching their calorie intake. These menu items typically feature grilled proteins paired with vegetables, providing a good balance of nutrients without excess calories or fat. For example, the Grilled Chicken Salad and Ancho Salmon are popular choices from this category.
Beyond the Guiltless Grill, Chili’s offers other menu items that can be part of a healthy eating plan. By selecting grilled options, opting for vegetable sides, and being mindful of portion sizes, diners can enjoy a satisfying meal without derailing their health goals. The key is to navigate the menu with awareness and make informed choices based on individual nutritional needs.
Understanding Chili’s Menu
Chili’s offers a diverse menu with options ranging from indulgent to health-conscious. The key to navigating their offerings lies in understanding the menu composition, identifying healthier choices, and being aware of allergen information.
Menu Composition
Chili’s menu features a variety of Tex-Mex and American-inspired dishes. Main categories include appetizers, soups and salads, burgers, sandwiches, fajitas, and entrees. The restaurant is known for its Baby Back Ribs, Chicken Crispers, and Big Mouth Burgers.
Portion sizes at Chili’s tend to be generous. Many entrees exceed 1,000 calories, with some reaching up to 1,660 calories like the Big Bacon BBQ Burger.
Chili’s also offers a “Guiltless Grill” section, which includes lighter options under 630 calories.
Identifying Healthy Options
Chili’s provides several healthier menu items for calorie-conscious diners. The Grilled Chicken Salad stands out with only 430 calories and 37 grams of protein. The Santa Fe Chicken Salad offers a balanced meal at 690 calories.
For entrees, the 6 oz. Classic Sirloin with Grilled Avocado is a protein-rich option with fewer calories. The Ancho Salmon, part of the Guiltless Grill menu, provides a nutritious choice with lean protein and healthy fats.
Chili’s offers customization options. Diners can request grilled instead of fried chicken, or substitute sides with steamed broccoli or a side salad to reduce calorie intake.
Navigating Food Allergies
Chili’s provides detailed allergen information for customers with dietary restrictions. Their website features an interactive allergen menu, allowing guests to filter options based on specific allergens.
Common allergens like gluten, dairy, eggs, and nuts are clearly labeled. Chili’s also offers gluten-sensitive options, though they caution that cross-contamination may occur in their kitchens.
For severe allergies, it’s advisable to inform the server and request that the kitchen take extra precautions. Chili’s staff can provide additional information about ingredient sourcing and preparation methods upon request.
Salads and Soups
Chili’s offers several salad and soup options for those seeking lighter fare. These menu items provide a mix of flavors and nutrients while generally containing fewer calories than many other dishes.
Grilled Chicken Salad
This salad features grilled chicken breast on a bed of fresh greens. It’s topped with tomatoes, cheese, and croutons. The grilled chicken adds lean protein, making it a filling option.
For a healthier choice, ask for dressing on the side. This allows you to control the amount used, potentially reducing calories and fat.
The salad provides a good balance of protein and fiber. It’s a smart pick for those watching their calorie intake while still wanting a satisfying meal.
Santa Fe Chicken Salad
The Santa Fe Chicken Salad combines Southwestern flavors with fresh ingredients. It includes grilled chicken, pico de gallo, avocado, and crispy tortilla strips.
This salad offers a mix of textures and tastes. The avocado provides healthy fats, while the chicken adds protein. The tortilla strips give a satisfying crunch.
To reduce calories, consider asking for less cheese or removing the tortilla strips. The pico de gallo adds flavor without many extra calories.
House-Made Ranch
Chili’s house-made ranch dressing is a popular choice for salads. While flavorful, it’s high in calories and fat. A little goes a long way in terms of taste.
For a healthier option, try using half the amount typically served. You could also ask for it on the side to control portions.
Consider alternating with lower-calorie dressings like vinaigrettes. This can help reduce overall calorie intake while still enjoying the ranch flavor occasionally.
Quesadilla Explosion Salad
This salad is more indulgent than others on the menu. It includes cheese quesadilla slices, grilled chicken, and corn relish on mixed greens.
While tasty, it’s higher in calories due to the quesadillas and cheese. The grilled chicken provides protein, and the greens offer some fiber.
For a lighter version, ask for the quesadilla slices on the side. This allows you to control how much you eat. You could also request less cheese to reduce calories.
Southwest Chicken Soup
This soup combines Southwestern flavors in a comforting bowl. It features chicken, corn, and tomatoes in a flavorful broth.
The Southwest Chicken Soup is generally lower in calories than cream-based soups. It provides protein from the chicken and some fiber from the vegetables.
Consider pairing a cup of this soup with a small salad for a balanced meal. This combination offers variety and nutrients while keeping portions in check.
Chicken Enchilada Soup
Chicken Enchilada Soup is a creamy option inspired by the flavors of chicken enchiladas. It contains chicken, cheese, and traditional enchilada spices.
Due to its creamy nature, this soup is higher in calories than broth-based options. It does provide protein from the chicken.
To lighten it up, consider ordering a cup instead of a bowl. Pair it with a side salad for added nutrients and fiber.
Lean Proteins
Chili’s offers a variety of lean protein options that can be part of a healthier meal. These choices provide ample protein while keeping fat and calorie content in check.
Salmon Dishes
Chili’s features salmon dishes that offer heart-healthy omega-3 fatty acids. The Ancho Salmon is a popular choice, grilled and topped with a flavorful ancho chile sauce. This dish typically comes with seasonal vegetables and rice.
Ancho Salmon nutrition facts:
- Calories: ~500-600
- Protein: ~40g
- Fat: ~30g (mostly healthy fats)
For a lighter option, ask for the salmon to be grilled without added sauces or butter.
Chicken Menu
Grilled chicken dishes are staples on Chili’s healthier menu. The Margarita Grilled Chicken stands out as a nutrient-dense choice. It provides 52 grams of protein with only 3 grams of saturated fat.
Other chicken options include:
- Mango-Chile Chicken: Features fresh mango and avocado
- Caribbean Salad with Grilled Chicken: Combines greens with tropical fruits
These dishes offer lean protein while incorporating vegetables and fruits for added nutrition.
Sirloin Options
Sirloin steak can be a leaner red meat option at Chili’s. The Classic Sirloin is typically served with seasonal vegetables and mashed potatoes.
Sirloin variations:
- 6 oz Classic Sirloin: ~250 calories, 36g protein
- Sirloin with Grilled Avocado: Adds healthy fats
For a lower-calorie meal, request steamed vegetables instead of mashed potatoes. Ask for any sauces on the side to control portions.
Other Protein Choices
Chili’s offers additional lean protein options beyond salmon, chicken, and sirloin. The Black Bean Patty provides a plant-based protein source for vegetarians or those looking to reduce meat consumption.
Seafood options include:
- Shrimp Fajitas: Grilled shrimp with peppers and onions
- Fish Tacos: Often made with grilled white fish
For a leaner burger option, consider Alex’s Santa Fe Burger with a turkey patty substitution. Enchiladas can also be made with chicken for a protein-rich Mexican-inspired dish.
Healthy Sides
Chili’s offers several nutritious side dish options to complement your main course. These lighter choices can help balance out your meal while still providing flavor and satisfaction.
Vegetable Selections
Steamed broccoli stands out as one of the healthiest sides at Chili’s. This low-calorie option is packed with vitamins and fiber. It’s prepared simply, allowing the natural taste of the vegetable to shine through.
Asparagus is another excellent choice for health-conscious diners. Typically grilled or roasted, it provides a good source of vitamins and minerals with minimal added fats or calories.
Corn on the cob is a popular side that can be part of a balanced meal when eaten in moderation. It offers some fiber and nutrients, though it’s higher in carbohydrates than the green vegetable options.
Rice and Beans
Mexican rice is a staple side dish at Chili’s. While it’s more caloric than plain steamed rice, it can still fit into a healthy meal plan when portion sizes are controlled.
Black beans are a nutritious option rich in protein and fiber. They’re often seasoned with spices, adding flavor without excessive calories or unhealthy fats.
Combining rice and beans creates a complete protein, making it a smart choice for vegetarians or those looking to reduce meat consumption.
Alternative Options
For those seeking lower-carb alternatives, Chili’s offers side salads. These can be customized with lighter dressing options to keep calorie and fat content in check.
Fruit cups are sometimes available as a fresh, sweet side option. They provide natural sugars and vitamins without added fats.
Some locations may offer quinoa or other whole grain sides as healthier alternatives to traditional rice or potato-based sides. These options typically provide more fiber and nutrients.
Customizing Meals for Health
Chili’s offers several ways to tailor menu items for a healthier dining experience. By making smart choices and requesting modifications, diners can reduce calories, manage sodium intake, and control portion sizes.
Reducing Calories and Fat
Ask for grilled instead of fried items to cut down on calories and fat. Request dressings and sauces on the side to control how much you use. Opt for steamed vegetables as a side dish instead of fries or loaded mashed potatoes.
Choose leaner protein options like chicken or fish over beef or pork. Ask for dishes to be prepared without butter or oil. Replace high-calorie toppings with fresh vegetables or salsa.
Consider splitting an entrée with a friend to automatically halve the calorie content. Look for menu items marked as “lighter choices” for pre-portioned, lower-calorie options.
Managing Sodium Intake
Request no added salt during food preparation. Choose fresh ingredients over processed ones, as they typically contain less sodium. Opt for vinaigrette-based dressings instead of creamy ones.
Ask for low-sodium soy sauce if available. Select grilled meats over those with salty marinades or rubs. Choose steamed vegetables without added seasonings.
Avoid dishes with high-sodium ingredients like cheese sauces, bacon, or pickled items. Request fresh lemon or lime wedges to add flavor without extra sodium.
Portion Control
Start your meal with a broth-based soup or small salad to help curb appetite. Choose appetizers as main courses for smaller portions. Ask for a to-go box when your meal arrives and immediately set aside half.
Use smaller plates if available to visually trick yourself into feeling satisfied with less food. Eat slowly and mindfully to recognize fullness cues. Avoid all-you-can-eat options or unlimited refills on high-calorie items.
Order from the kids’ menu or senior menu for pre-portioned meals. Share desserts or opt for fresh fruit instead of large, calorie-dense sweets.
Beverages and Desserts
Chili’s offers a range of beverage options and dessert choices for diners looking to complement their meals. While many selections are indulgent, some healthier alternatives are available for those watching their calorie intake.
Non-Alcoholic Beverages
Chili’s provides several non-alcoholic drink options that can fit into a health-conscious diet. Water is always the best choice for hydration and zero calories. Unsweetened iced tea is another low-calorie option, providing antioxidants without added sugars.
For those seeking more flavor, Chili’s offers diet sodas as a calorie-free alternative to regular soft drinks. Flavored sparkling waters are also available, providing a refreshing fizz without calories or artificial sweeteners.
Coffee and decaf coffee are good choices for a caffeine boost or after-dinner drink, especially when consumed black or with a small amount of milk.
Dessert Choices
While Chili’s desserts are generally high in calories and sugar, there are ways to satisfy a sweet tooth more moderately. The restaurant offers a mini dessert option called the “Sweet Shot,” which provides a taste of indulgence in a smaller portion.
For a fruit-based option, consider sharing a dessert with others to reduce individual intake. The Cheesecake or Molten Chocolate Cake can be enjoyed in moderation when split among dining companions.
Those seeking a healthier sweet ending may opt for fresh fruit if available, or inquire about sugar-free dessert options that might be offered.
Navigating Chili’s for Health-Conscious Eating
Chili’s offers several options for those looking to eat healthy at the popular chain restaurant. The Guiltless Grill menu features lower-calorie dishes that don’t sacrifice flavor.
Lean proteins like grilled chicken and fish paired with vegetables make smart choices. The Ancho Salmon with Mexican rice and steamed broccoli provides a balanced meal under 600 calories.
For appetizers, consider the guacamole made with fresh avocados. Skip the chips and ask for vegetable sticks instead.
The Mango-Chile Chicken contains grilled chicken breast topped with a spicy-sweet mango sauce and cilantro pesto. This flavorful dish comes in at just 500 calories.
Chili’s provides detailed nutrition information on their website and in restaurants. Those with food allergies can request an allergen menu.
Some high-calorie dishes to avoid include loaded nachos, quesadillas, and burgers. Opt for grilled items over fried, and choose steamed veggies as a side.
Ask for dressings and sauces on the side to control portions. Sharing an entrée or taking half home can help manage calorie intake while still enjoying a restaurant meal.