Chili’s has been getting popular again, and not just because it’s the home of the Dundie Awards (any Office fans here?). Thanks to its promotions and the rising cost of fast food, many diners are opting to head to the sit-down restaurant instead of hitting drive-throughs.
As a registered dietitian, I reviewed the nutrition info for Chili’s and rounded up seven of the best meals from the lineup. (Keep in mind that these choices might not be suitable if you have specific dietary needs, such as a lower-carbohydrate diet.)
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These menu items boast fewer calories (often because they are lower in fat than other choices), and some include nutrient-rich sides.
It’s difficult (if not impossible) to find low-sodium entrees at most restaurants. For that reason, I’m not factoring in the sodium content in the stats – just calories, fat, carbs, and protein.
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According to the menu description, this leaner sirloin steak (less fat than ribeye or T-bone steaks) is topped with a cilantro-pesto drizzle, cilantro, and pico de gallo.
The Guiltless 10-ounce sirloin is served with asparagus, which helps keep the calories more moderate. Plus, vegetables are always a winner when it comes to healthier meals.
Nutrition stats: 450 calories, 20 grams of fat (6 grams saturated), 9 grams of carbohydrates, and a whopping 59 grams of protein to keep you feeling full long after you pay the check.
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If you want to pare down on calories and fat even more, Chili’s offers the previous menu item in a 6-ounce steak portion. If you want a bigger meal but not a bigger steak, consider adding a side salad, an extra side of asparagus, or mashed potatoes.
Nutrition stats: 300 calories, 13 grams of fat (4 grams saturated), 9 grams of carbs, and 38 grams of protein.
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Salmon is always a healthy choice at restaurants, so if you’re a fan, go for it! The Atlantic salmon is flavored with seared chile and cilantro pesto and is served with a side of Mexican rice and steamed broccoli.
Nutrition stats: 620 calories, 31 grams of fat (only 5 of which are saturated fat), 40 grams of carbohydrates, and 48 grams of protein.
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This entree offers grilled chicken served with pico de gallo, tortilla strips, Mexican rice, and nutrient-packed black beans. Choosing grilled chicken instead of fried helps cut back on extra fat, and can minimize or eliminate the gluten typically found in the breading for those who avoid gluten.
Nutrition stats: 660 calories, 14 grams of fat (2.5 grams saturated), 61 grams of carbs, and 69 grams of protein.
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A little heads-up: salads aren’t always the healthiest options – one of Chili’s salads has over 1400 calories! The Santa Fe Grilled Chicken Salad is a lighter option with lean chicken breast and guacamole (avocados are a good source of healthy unsaturated fat).
Nutrition stats: 540 calories, 35 grams of fat (6 grams saturated), 24 grams of carbs, and 35 grams of protein. (If you go easy on the Ranch dressing that comes with it, you can cut back even more on the fat content.)
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The fajitas aren’t as low in calories or fat compared to the ‘Guiltless’ menu items (#1-4 were from that menu), but you can make them more ideal by choosing your toppings.
If you choose grilled shrimp instead of steak, you’ll save 280 calories and 10 grams of fat, while choosing corn tortillas instead of flour tortillas slashes over 10 grams of fat per four fajitas…
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To make the fajitas even lighter and lower in carbs, you could skip the side of rice since you’re already getting carbs from the black beans and corn tortillas.
Chili’s doesn’t have nutrition data for all of these specific swaps, but for four shrimp fajitas without a side of rice, we’ve estimated the nutrition data below. (Consider eating two and boxing the other half if it’s enough to fill you up!)
Nutrition stats: 890 calories, 33 grams of fat (20 grams saturated), 113 grams of carbs, 41 grams of protein
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Chicken is typically leaner than red meat (unless we’re talking about wings, unfortunately) while still packing in plenty of protein to help make you feel satiated. This is one of the lighter menu items, but it’s great if you’re looking for a smaller meal.
Nutrition stats (bowl of soup): 390 calories, 24 grams of fat (8 grams saturated), 23 grams of carbs, 19 grams of protein.
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Even dietitians can agree that beef burgers can be enjoyed as a part of a balanced diet. If you’re a vegetarian or are trying to cut back on calories or saturated fat, though, then the Santa Fe Burger fits the bill. (It has 93 fewer grams of fat than the Bacon Rancher burger!)
Nutrition stats: 630 calories, 30 grams of fat (8 grams saturated), 73 grams of carbs, 27 grams of protein.
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To wrap it up, here’s a list of the 7 best meals from the menu at Chili’s (according to this dietitian):
- Guiltless Sirloin Steak (10 oz. or 6 oz.)
- Ancho Salmon
- Margarita Grilled Chicken
- Santa Fe Grilled Chicken Salad
- Sizzling Fajita with Shrimp
- Chicken Enchilada Soup (bowl)
- Veggie Santa Fe Burger
Which leaves the question…
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Which one of these better choices from Chili’s appeals the most to you?
My favorite is the Guiltless 10-ounce sirloin steak served with asparagus.
Let me know your pick in the comments!
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