Randy Chandler
Chipotle is a popular choice for those seeking gluten-free options, as the chain offers a wide variety of customisable gluten-free meals. From burrito bowls to salads and tacos, the menu is expansive yet simple, and almost entirely gluten-free. The only item on the menu that contains gluten is the flour tortilla, which is used in burritos and quesadillas. However, there is a risk of cross-contamination with other gluten-containing ingredients, especially in corn-based items. To minimise this risk, customers can request that staff take extra precautions, such as changing gloves, wiping down surfaces, and using fresh utensils. Overall, Chipotle is a great option for those seeking gluten-free choices, with endless combinations of gluten-free meals to choose from.
| Characteristics | Values |
|---|---|
| Can you eat at Chipotle on a gluten-free diet? | Yes |
| Items that contain gluten | Wheat flour, which is used to make flour tortillas |
| Gluten-free toppings | Black beans, brown rice, white rice, fajita vegetables, fresh tomato salsa, guacamole, Monterey Jack cheese, pinto beans, queso blanco, roasted chili-corn salsa, romaine lettuce, sour cream, super greens lettuce |
| Gluten-free meals | Burrito bowls, salads, tacos (with corn tortillas), Lifestyle Bowls |
| Precautions for gluten-free customers | Staff can change gloves, wipe down surfaces, and use fresh utensils upon request |
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What You'll Learn
Chipotle's gluten-free menu options
Chipotle offers a wide range of gluten-free options, with only flour tortillas containing gluten. This means that burritos, quesadillas, and tacos made with flour tortillas should be avoided. However, there are still plenty of gluten-free choices to enjoy.
Gluten-Free Menu Options
Burrito Bowls
The burrito bowl is a popular choice for those avoiding gluten. It contains all the delicious ingredients of a classic Chipotle burrito, minus the flour tortilla. You can customize your bowl with various toppings, including mild or medium salsa, brown or white rice, black or pinto beans, and fajita veggies. You can also add your choice of meat or go for a vegetarian option.
Salads
Salads at Chipotle are a lighter and healthier option that can be customized to be gluten-free. Skip toppings like cheese or sour cream to make it lower in calories.
Tacos
If you prefer tacos, opt for the crunchy shell tacos made with gluten-free hard-shell corn tortillas. You can order a meal of three tacos or get a single taco. The standard toppings include meat or vegetarian protein, guacamole, salsa, queso, sour cream, cheese, and lettuce.
Lifestyle Bowls
Chipotle offers gluten-free Lifestyle Bowls catering to various dietary preferences, including Whole30, Paleo, Keto, vegetarian, and vegan. For example, the Grain Freedom Bowl is grain-free, while the Balanced Macros Bowl skips the cheese and sour cream.
Chips and Dip
Chipotle's tortilla chips are generally considered gluten-free, although there is a risk of cross-contamination. Enjoy them with gluten-free dips like queso, guacamole, or salsa.
When dining at Chipotle, it is important to communicate your gluten allergy to the staff to minimize the risk of cross-contamination. They will be happy to accommodate your needs and can take extra precautions, such as changing gloves, wiping down surfaces, and using fresh utensils.
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Cross-contamination risks
Chipotle offers a range of gluten-free options, and their staff are trained to take precautions to prevent cross-contamination. However, there are still some risks of gluten cross-contamination that customers with gluten sensitivities should be aware of.
Firstly, while corn-based items such as corn tortillas, tortilla chips, and corn salsa do not inherently contain gluten, Chipotle's menu mentions that these items may have trace amounts of gluten due to potential cross-contamination with gluten-containing grains during the growing process. This is a concern for some customers, especially those with high gluten sensitivity.
Secondly, there is a risk of cross-contact in the kitchen. Although Chipotle staff are trained to take precautions, such as changing gloves and utensils, the gluten-containing flour tortillas are prepared on the same line as gluten-free orders. This means there is a risk of gluten crumbs from tortillas ending up in gluten-free orders.
Additionally, there have been mixed reviews regarding the effectiveness of Chipotle's cross-contamination precautions. Some customers report that the staff promptly changed their gloves and utensils upon request, while others experienced confusion among employees and, in some cases, illness after their visit. Therefore, it is essential to clearly communicate your gluten sensitivity to the staff and request that they take the necessary precautions.
Finally, while Chipotle offers a wide variety of gluten-free toppings, including cheese, it is important to be mindful of the potential for cross-contamination with dairy products, as noted in some customer reviews.
To minimise the risk of cross-contamination, it is recommended to inform the staff about your gluten sensitivity, request that they change their gloves and utensils, and ask about the ingredients and potential cross-contact risks, especially if you have a high gluten sensitivity.
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Precautions taken by staff
Chipotle offers a range of gluten-free options, and its staff are trained to take precautions to ensure a safe dining experience for customers with gluten allergies or intolerances. Here are some of the measures that Chipotle staff are known to take:
Precautionary Measures by Staff
- Changing Gloves and Washing Hands: When informed about a customer's gluten allergy, staff members immediately change their gloves and wash their hands to prevent cross-contamination. This is a standard practice at Chipotle to ensure that no gluten residue from previous orders comes into contact with gluten-free meals.
- Using Fresh Utensils and Ingredients: Employees are instructed to use fresh utensils, such as untouched spoons and containers, for gluten-free orders. They also use ingredients from sealed packages or those kept separately to avoid any potential cross-contamination.
- Wiping Down Surfaces: To further minimize the risk of cross-contamination, staff members are trained to wipe down food preparation surfaces before handling gluten-free orders. This includes cleaning counters, cutting boards, and any other areas that may have come into contact with gluten-containing ingredients.
- Avoiding Gluten-Containing Ingredients: Chipotle staff are knowledgeable about the ingredients that contain gluten and take care to exclude them from gluten-free orders. For example, they are aware that flour tortillas contain gluten and will offer gluten-free alternatives like corn tortillas or gluten-free bowls.
- Communicating with Customers: Employees are encouraged to communicate openly with customers who have gluten allergies or intolerances. They may ask questions to understand the severity of the allergy and ensure that the necessary precautions are taken. This two-way communication helps staff provide a safer dining experience.
- Training and Awareness: Chipotle prioritizes staff training on gluten allergies and cross-contamination risks. They instruct their employees on the importance of taking extra precautions, such as changing gloves and using fresh utensils, to ensure the safety of their gluten-free customers.
By implementing these precautions, Chipotle staff strive to provide a safe and enjoyable dining experience for customers with gluten allergies or intolerances, allowing them to confidently enjoy the restaurant's wide range of gluten-free options.
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Corn products and gluten
Corn in its natural form is gluten-free. This includes corn on the cob, canned corn, and corn flour. However, it is important to be cautious when consuming corn products, as there may be a risk of cross-contamination with gluten during processing and preparation. Corn dishes that contain no other ingredients, such as corn on the cob or sweet corn niblets, are typically gluten-free. Frozen and canned corn also usually do not contain gluten ingredients.
When shopping for products or dishes made with corn, it is important to carefully read labels and ingredient lists. Unless a product is clearly certified and labelled as gluten-free, it is advisable to confirm its gluten-free status with the manufacturer. For example, creamed corn, which typically comes in a can, may not be gluten-free due to the use of food starch and other ingredients such as salt and sugar, which may contain gluten. Cornbread is another example of a corn product that often contains gluten, as most recipes include wheat flour. However, if gluten-free flour is used, cornbread can be made gluten-free.
Popcorn is naturally gluten-free, but it can contain additives or flavourings that may have gluten. These additives can include butter, salt, and spices, which sometimes contain malt flavourings, soy sauce, or spice blends with gluten. Therefore, it is important to read the ingredients carefully to ensure the popcorn is gluten-free.
Corn starch and corn flour are both gluten-free in their natural forms. Corn starch is often used as a thickener in soups, sauces, and gravies, and it is also an ingredient in pre-made gluten-free flour blends. Hominy, which is made from dried corn kernels soaked in a lime or lye bath, is another gluten-free corn product commonly used in tortillas.
While corn in its natural form is gluten-free, some people may experience adverse effects similar to gluten exposure. This may be due to a corn allergy or sensitivity, which can cause symptoms similar to those of gluten intolerance. If you experience negative symptoms after consuming corn or corn products, it is important to consult a doctor or a registered dietitian knowledgeable about celiac disease to determine the cause.
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Gluten-free cheese and toppings
When it comes to gluten-free cheese and toppings, there are plenty of options to choose from.
Firstly, most cheeses are naturally gluten-free. This includes mozzarella, parmesan, provolone, ricotta, and Swiss cheese. String cheese, cheese powder, and cheese spreads are also usually gluten-free. However, it is always important to read the labels of packaged or processed cheese to ensure it does not contain wheat starch or modified food starch made from wheat. Dairy-free cheese, for example, may contain flour. Blue cheese is usually gluten-free, but some suggest that mould cultures may be grown on wheat or rye bread, so it is best to check the ingredients label.
In addition to cheese, there are numerous gluten-free toppings to consider. Fresh herbs, such as basil, parsley, or coriander, can add flavour and colour to your dish. Olives, sun-dried tomatoes, and pickled vegetables like gherkins or jalapenos are also tasty options. For a crunchy texture, gluten-free crackers or crisps can be crumbled over the top. You can even make your own gluten-free cheese crackers at home using a simple recipe with just six ingredients, including gluten-free flour, cheese, and butter.
If you're looking for gluten-free options at a specific restaurant, Chipotle, for example, offers endless combinations of gluten-free meals. Their burrito bowls, salads, and Lifestyle Bowls can be customised with various gluten-free toppings, including rice, beans, meat, veggies, salsa, and cheese. The only items at Chipotle that contain gluten are the flour tortillas used for burritos, quesadillas, and tacos. However, you can opt for corn tortillas as a gluten-free alternative.
So, whether you're crafting a dish at home or ordering at a restaurant like Chipotle, there are plenty of gluten-free cheese and topping options available to suit your needs and preferences.
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Frequently asked questions
Yes, Chipotle's cheese is gluten-free.
Chipotle offers a range of gluten-free options, including burrito bowls, salads, tacos, tortilla chips, and Lifestyle Bowls. All of their meat options are gluten-free, as well as many toppings such as black beans, rice, fajita vegetables, salsa, and guacamole.
When informed of a gluten allergy, Chipotle staff will change their gloves, wash their hands, and use fresh utensils and ingredients. They are trained to take extra precautions to prevent cross-contamination.
While Chipotle takes measures to prevent cross-contamination, there is still a risk due to the presence of flour tortillas and other wheat-containing ingredients in the kitchen. Corn-based items may also contain trace amounts of gluten due to potential cross-contamination with other grains during production.
