Healthy Options at Chili’s

Guiltless Grill Asian Salad

Yesterday I found myself quite hungry and ready for dinner, but the only viable option nearby happened to be a Chili’s.  I hadn’t been to one in quite a few years, and I figured it would be good research.

We walked in and asked the host if they had nutrition information.  He had a stack on the counter, right next to the menus.  As he handed it to us, he quietly said, “Here you go, but you probably won’t stay after you read this.”

We then spent five minutes looking through the pamphlet, figuring out what to order.  I was determined to prove that it is possible to have a reasonably healthy meal at Chili’s.  It wasn’t a perfect macrobiotic plate, but it was relatively healthy, tasty, and satisfying.*

Chili’s has offered “Guiltless Grill” options for a long time — I remember years ago in Chicago they had a separate section on the menu with that title, and also listed the calorie counts right on the menu.  Yesterday’s experience in Southern California was a little different — they had a little chili icon next to the GG items, which indicated that they were under 750 calories, 8 grams saturated fat, and 25 grams total fat.

Even though the GG menu is better, they still don’t limit the insanely high amounts of sodium, so I recommend you double-check the nutrition information and keep that in mind.

Take Note: If you eat three times a day, 750 calories is approximately what you should be eating at each meal…so anything that’s not a “guiltless grill” item is a splurge.


The lowest calorie appetizer is the nutritionally-devoid Bottomless Tostada Chips with Salsa, which clocks in at 480 calories.  The next least-caloric options are the Southwestern Eggrolls with Avocado Ranch (910 cal) and the Skillet Queso with Chips (920 cal).

Every other appetizer is over 1,000 calories. The “Triple Dippers” at first glance look better (410 to 800 calories), but you actually get THREE of them per order.


Most of the salads are high in calories, fat, and sodium – not much of a surprise.  However, the Caribbean Salad and the Asian Salad can both be ordered “Guiltless,” and you can add Shrimp, Chicken, Salmon, or Steak on top, which turns this into a fairly hearty, relatively healthy plate.

We ordered a GG Caribbean Salad with Shrimp, but were served the Asian Salad.  I forgot to ask for the dressing on the side, and it was drowning in it — to the point where it was hard to eat because it was so overpowering.

Guiltless Grill Caribbean Salad OK
520 cal, 4g sat fat, 24g total fat, 630mg sodium, 52g carbs, 7g fiber, 23g protein

Guiltless Grill Asian Salad OK
360 cal, 3g sat fat, 22g total fat, 930mg sodium, 22g carbs, 7g fiber, 26g protein

Soups & Chili

The soups aren’t too bad, though they’re high in sodium.  These numbers do not include crackers.  Double these numbers for a bowl.

Chicken & Green Chili (cup) OK
100 cal, no sat fat, 3g total fat, 530mg sodium (!), 11g carbs, 1g fiber, 7g protein

Southwestern Vegetable (cup) OK
110 cal, 3g sat fat, 5g total fat, 600mg sodium (!!), 11g carbs, 2g fiber, 4g protein

Broccoli and Cheese (cup)
120 cal, 4g sat fat, 8g total fat, 640mg sodium (!!), 8g carbs, 1g fiber, 5g protein

Loaded Baked Potato Soup (cup)
140 cal, 5g sat fat, 7g total fat, 580mg sodium (!), 14g carbs, 1g fiber, 6g protein

Black Bean Soup (cup)
150 cal, 2g sat fat, 4g total fat, 740mg sodium (!!!), 20g carbs, 5g fiber, 8g protein


Guiltless Gourmet Grilled Chicken Sandwich with Veggies OK
610 Cal, 5g sat fat, 12g total fat, 1,310mg sodium (!), 78g carbs, 8g fiber, 44g protein

Guiltless Gourmet Santa Fe Chicken Wrap with Veggies
610 cal, 4g sat fat, 22g total fat, 1,740mg sodium (!), 75g carbs, 9g fiber, 34g protein

The Smoked Turkey on Chile-Pepper Roll Combo (with Soup or Salad) would be a runner-up here, with 810 calories, except it also has 2,220mg sodium (about a day’s supply).

Everything else in the sandwich category ranges from 1,080 to 2,080 calories and 2,510 to 6,050mg sodium.  Ouch.

Everything’s Better On The Grill

Guiltless Gourmet Grilled Salmon** with Garlic & Herbs OK
530 cal, 6g sat fat, 19g total fat, 1,640mg sodium (!), 43g carbs, 5g fiber, 48g protein

Guiltless Gourmet Classic Sirloin
240 cal, 4g sat fat, 8g total fat, 1,820mg sodium (!), 35g carbs, 5g fiber, 35g protein

The Regular Chicken Fajitas aren’t too bad, but only if you skip the tortillas (380 cal, 10g fat) and condiments (230 cal, 19g fat)…and where’s the fun in that?

Create Your Own Combo

This is where it’s possible to make a plate that’s pretty good, if you’re careful. You get to choose two proteins, and they come with Seasonal Veggies (steamed broccoli) and a side of Mashed Potatoes by default.  Sub out the fatty & salty potatoes for a better side — see below for good side dish recommendations.

Yesterday I doubled up the Shrimp, had the surprisingly good broccoli, and got a cup of black beans instead of mashed potatoes.

Spicy Garlic & Lime Grilled Shrimp – one portion OK
120 cal, 3g sat fat, 8g total fat, 590mg sodium, 3g carbs, no fiber, 10g protein

Margarita Grilled Chicken – one portion OK
260 cal, 2g sat fat, 6g total fat, 370mg sodium, 14g carbs, 4g fiber, 39g protein

Grilled Salmon** with Garlic & Herbs – one portion
370 cal, 8g sat fat, 23g total fat, 560mg sodium, 1g carbs, no fiber, 41g protein

All the other combo options are 310+ calories and 1,130+ mg sodium – per portion (remember, you get two in the combo).


Sadly there are no Guiltless options to be found here. When served on a white bun with fries, they range from 1,260 calories and 62 grams of fat (Oldtimer®) to an it-would-be-funny-except-that-it’s-real 2,130 calories and 139 grams of fat (Jalapeño Smokehouse Burger with Jalapeño Ranch).


Can’t recommend any of the ribs because of the insane amounts of fat and sodium, but if you insist, and it’s your weekly cheat meal, at least limit it to a 1/2 Rack of Original or Shiner Bock.
560-610 cal, 13-14g sat fat, 41g total fat (!), 1,940-2,050mg sodium (!), 17-19g carbs, 0-1g fiber, 28-29g protein

Hand-Battered Wins Loses Every Time

Everything in this category is 1,050 to 1,750 calories, and 2,670 to 4,690 mg sodium.

Tacos Wrapped in Flavor Salt

Everything in this category is 800 to 1,240 calories, and 2,820 to 3,700 mg sodium.


Seasonal Veggies OK
80 cal, 3g sat fat, 6g total fat, 490mg sodium, 7g carbs, 3g fiber, 3g protein

Add Spicy Garlic & Lime Shrimp to any entrée (3 each) OK
60 cal, 2g sat fat, 4g total fat, 300mg sodium, 2g carbs, no fiber, 5g protein

Avocado Slices OK
70 cal, 1g sat fat, 7g total fat, no sodium, 4g carbs, 3g fiber, 1g protein

Black Beans OK
100 cal, no sat fat, 1g total fat, 620mg sodium (!), 17g carbs, 5g fiber, 6g protein

Guacamole OK
40 cal, no sat fat, 4g total fat, 135mg sodium, 2g carbs, 2g fiber, 1g protein
These numbers are so low that it must be just a tiny dollop of guacamole.

Sweet Corn on the Cob, with Butter
200 cal, 1g sat fat, 7g total fat, 420mg sodium, 32g carbs, 3g fiber, 5g protein

170 cal, no sat fat, 1g total fat, 650mg sodium (!), 36g carbs, 1g fiber, 4g protein

Kid’s Menu

Pepper Pals® Grilled Chicken Platter OK
150 cal, 1g sat fat, 3g total fat, 140mg sodium, 1g carbs, 1g fiber, 31g protein

Pepper Pals® Grilled Chicken Sandwich
220 cal, 1g sat fat, 4g total fat, 270mg sodium, 25g carbs, 1g fiber, 21g protein

Pepper Pals® Side:  Corn Cob without Butter
150 cal, no sat fat, 2g total fat, 5mg sodium, 32g carbs, 3g fiber, 5g protein

Pepper Pals® Side: Kernel Corn OK
130 cal, no sat fat, 2g total fat, no sodium, 23g carbs, 6g fiber, 4g protein

Pepper Pals® Side:  Mandarin Oranges OK
70 cal, no fat, 10mg sodium, 17g carbs, no fiber, no protein

Pepper Pals® Side:  Pineapple OK
35 cal, no fat, no sodium, 9g carbs, 1g fiber, no protein

Pepper Pals® Side: Seasonal Veggies or Steamed Broccoli OK OK
30-35 cal, no fat, 30mg sodium, 6g carbs, 3g fiber, 3g protein


The “Sweet Shots” are the lesser-of-the-evils here.  If you’re indulging, three of the four “Sweet Shots” aren’t too bad.  Here’s something to remember:  The longer the name, the worse it is for you.

Sweet Shot Key Lime Pie, Sweet Shot Red Velvet Cake, or Sweet Shot Warm Cinnamon Roll
240-280 cal, 5-8g sat fat, 9-13g total fat, 75-200mg sodium, 30-39g carbs, 0-1g fiber, 3-4g protein.

Skip the Sweet Shot Warm Double Chocolate Fudge Brownie (420 cal) or any of the other deserts (710 to 1,290 calories.  ‘Nuff said.)

Menu Mondays are my recommendations for the most healthful options at chain restaurants. Although it may be tough to find “perfect” options when eating out, it’s important to choose “better” whenever possible, and I hope these guides will help make that easier for you.

indicates the “best-of-the-best,” and X indicates the “worst-of-the-worst,” more or less.

* After we finished eating, we were quite full and satisfied; however, about 90 minutes later, we both were hungry again and also kind of queasy.  Very strange…

** A note on Salmon: The Salmon that Chili’s serves is most likely confirmed as farmed, and therefore should be avoided.  Check out this important fact sheet on farmed salmon from the Monterey Bay Aquarium (PDF).

Chili’s Nutrition Information (PDF)

A photo of Andrew Wilder leaning into the frame and smiling, hovering over mixing bowls in the kitchen.

Welcome to Eating Rules!

Hi! My name is Andrew Wilder, and I think healthy eating doesn’t have to suck. With just three simple eating rules, we'll kickstart your journey into the delicious and vibrant world of unprocessed food.

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August 4, 2015 6:29 pm

If you ask…they have a secret menu…ask For the black bean’s awesome…they will make it any way with any bread…or substitute it for any meat

September 4, 2014 7:23 am

Great tips!! Thank you

December 4, 2013 5:40 pm

Hey Andrew, thanks for the great article. I found your site while searching for healthy options at Chilis. I’m celebrating my 27th birthday friday and using it as a “Cheat Meal” so I wanted to see the better of the unhealthy options at Chilis and your site came in handy. Thanks!

September 20, 2013 3:29 pm

I doubt you’ll be able to respond today ;( but does the sirloin calories you posted include sides?! I’m going out with friends tonight and that’s good to know.

September 21, 2012 5:40 pm

this an amazing website!!!!!!!!!

Lindy asher
July 22, 2012 12:30 am

We visited my brother and sister in law they live in Kingsport 2 weeks ago, and now we are in Wailiki just about to go downstairs and order Chillis for the first time.. Life’s great!! Cheers Lindy and Tony from Brisbane Australia

March 2, 2012 8:14 am

Thanks for this great information! I am actually doing the unthinkable and eating at Chili’s EVERY DAY for a year! Today is day 17 for me, and I have lost 20+lbs so far! I enjoyed your write-up, it will actually help me out. Thanks! -Jared