The Ultimate Chili Choices for Weight Loss — Choose This, Skip That

On a diet? No problem! You can still go to Chili’s for a mouth-watering meal. You heard that right—you don’t have to avoid one of your favorite chain restaurants when you’re counting calories and watching your waistline. The key to successful weight loss is knowing how to navigate the menu wherever you go. We talked to Melissa Galich, RD, CDfrom Top Nutrition Coaching, and learned the best Chili regimen for weight loss.

If you’re trying to lose weight and make healthier choices, going to Chili’s should be a special treat, not on your regular meal rotation. That said, a dietitian shares the best way to order at this popular restaurant for those on a weight loss journey.

Check out Chili’s Guiltless Grill Menu if you’re trying to get lean

“Chili’s Guiltless Grill Menu has a variety of entrees available that are lower in calories compared to other menu items,” explains Galich. “Try to choose an option with a lean protein, vegetables raw or cooked, and a portioned amount of a starch, eg rice, beans, potatoes.”

1. Ancho Salmon

Nutrition (per ancho salmon):
Calories: 620
Fat: 31 g (Saturated fat: 5 g)
Sodium: 1790 mg
Carbohydrates: 40 g (Fiber: 5 g, sugar: 3 g)
Protein: 48 g

If you’re a fish fan, consider ordering the Ancho Salmon for the big meal of the day. It’s fried chili-rubbed Atlantic salmon topped with cilantro pesto and served with steamed broccoli and Mexican rice. This meal provides an impressive 48 grams of protein and five grams of fiber, both of which are important for satiety and weight loss. It comes in at 620 calories.

I tried the chili from 5 food chains and the best delivered perfectly balanced flavors

2. The six-ounce guilt-free sirloin steak

Nutrition (per 6 oz sirloin steak):
Calories: 360
Fat: 18 g (Saturated fat: 4.5 g)
Sodium: 1010 mg
Carbohydrates: 12 g (Fiber: 6 g, sugar: 3 g)
Protein: 39 g

If you prefer steak, consider the six-ounce Guiltless Sirloin. This meal features a chipotle pesto drizzle, pico de gallo and roasted asparagus. It provides 39 grams of protein and six grams of fiber while keeping the calorie count low at 360 calories.

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3. The Santa Fe salad

Nutrition (per Santa Fe lettuce):
Calories: 550
Fat: 39 g (Saturated fat: 7 g)
Sodium: 650 mg
Carbohydrates: 24 g (Fiber: 7 g, sugar: 6 g)
Protein: 30 g

Santa Fe Salad is another good choice for those who crave extra greens. The salad contains grilled chicken, guacamole, pico de gallo, tortilla strips, homemade ranch and a Santa Fe sauce drizzle. It is 550 calories and provides 30 grams of protein and seven grams of fiber.

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Healthier ordering tips at Chili’s

1. Pay attention to how the food is prepared. Choosing something grilled or baked instead of fried is a healthier option and can cut excess fat and calories from a meal.
2. Have a bandage on the side. “Compounds tend to be added in large quantities and can add up [meal’s calories] very quickly,” emphasizes Galich. “Dipping in the dressing or adding the dressing yourself can be an easy way to control calories without sacrificing flavor.”
3. Avoid creamy sauces and gravies. Although they offer a nice flavor boost, they contain unnecessary calories and unhealthy fats.
4. Choose a vegetable or side salad over fries. “These will be more filling because of their fiber content, lower calories and can provide important nutrients for your body,” Galich explains.
5. Pass on the cheese. Removing cheese from menu items such as sandwiches and salads can reduce the amount of fat and calories in a meal.
6. Eat half of your meal and save the other half. “A simple change is to eat less of the meal,” says Galich. “Even if it’s a higher-calorie choice, by reducing your portion size, you’re also reducing your calorie and fat intake. You can share a meal with someone or ask for a to-go box first and then set aside half of the meal for page so it’s not as easily accessible.”