Healthy Choices at Mexican Restaurants
When the craving for bold, spicy flavors and warm tortillas hits, skipping the stovetop and heading to a Mexican restaurant can feel like the best move. If you’re lucky, there’s a spot nearby that serves up crunchy tacos, sizzling fajitas, and the creamy guacamole you’re jonesing for. According to an industry report, there were more than 50,000 Mexican restaurants in the United States in 2024. That means chances are good you can find some authentic food near you quickly.
But if you’re concerned that your meal will stall your weight loss progress or set you back, you can relax. “I am a firm believer that no matter what your dietary restrictions or health goals are, you can find something on the menu at a Mexican restaurant to meet your needs,” says Mexican American nutrition expert Dru Rosales, RD, owner of MindFuel Performance in Houston.
As with any restaurant you visit, some menu items at a Mexican restaurant will be richer and not the best picks for weight management, but there are plenty of healthy options to choose from, too. Common ingredients you’ll find in many Mexican dishes — like lean proteins, vegetables, and beans — make these choices delicious and nutritious.
You can (and should!) enjoy a variety of foods across different cultures when watching your weight. If you’re looking for healthier food at Mexican restaurants, here’s advice from three registered dietitians to help you navigate the menu.
1. Tacos de Pollo al Carbón
“When eating at a Mexican restaurant, I look for anything labeled al carbón or a la plancha,” says Rosales. Those terms refer to the cooking method, with al carbón translating to “over charcoal,” and a la plancha to “on a metal plate,” so these foods will be grilled and not fried, saving you fat and calories.
Tacos de pollo (chicken) al carbón tends to be a good source of protein per serving, and if you ask for sour cream and/or guacamole on the side, these tacos won’t be as rich as some other items on a Mexican restaurant menu. Eating enough protein is a great way to help preserve muscle mass while feeling full and satisfied at mealtime.
“My favorites are tacos de pollo al carbón and camarones (shrimp) a la plancha with fresh corn tortillas,” Rosales says. These dishes typically have grilled onions and peppers, but if you don’t see them on the menu, ask to have them included. The additional veggies are a great source of vitamins C and A, antioxidants, and fiber. Increasing your daily fiber intake can have positive impacts on health and weight loss.
“Since most local restaurants [don’t] post calorie counts, I recommend using Chuy’s menu as a reference point for approximate calorie counts,” says Violeta Morris, RDN, a Mexican American from Columbus, Ohio, who is the founder of The Concierge Dietitian. Chuy’s is a chain that discloses nutritional information and is in the Lose It! app.
Opt for corn tortillas instead of flour, suggests Morris. A 6-inch corn tortilla has about 50 calories, while the same size flour tortilla can have up to 120 calories.
2. A Taco and Enchilada Combo
This dish at a fast-food Mexican restaurant includes two favorites: a taco and an enchilada. It should come in at less than 600 calories once you factor in beans and rice added to the meal. To make it lighter, ask for no sour cream and half the rice. You could also opt for a vegetarian version or shrimp to save calories. “It’s a good mix of protein and fiber, with just two tortillas, keeping it reasonable for portion control,” Morris advises.
3. Ceviche
Ceviche is often known as a South American dish that involves raw white fish or shrimp being “cooked” (marinated) in lemon or lime juices. If you see it as an appetizer at a Mexican restaurant, try it out for a ton of flavor and very few calories. It’s also rich in protein, which aids in satiety.
“Ceviche is probably one of the dishes I order the most at Mexican restaurants,” says Rosales. “I love to see how different restaurants prepare it, as it can contain different seafood varieties, spice levels, and fruits and vegetables.”
It is typically served with chips or crackers, but you can ask for a tostada instead — a corn tortilla — which can help with portion control if you know you’re one to fill up on chips, Rosales says.
4. Taco Salad With Grilled Chicken
It’s no surprise that our nutrition experts love a salad recommendation, but our pros suggest asking your server to hold the fried, crispy shell. You’ll find a variety of taco salads both at fast-food Mexican restaurants and in traditional sit-down places made with different proteins, dressings, and vegetables.
This menu choice gives you an abundance of vegetables, which are great for packing in the vitamins and fiber to help you feel full sooner and last longer, says Sandra J. Arévalo, MPH, RDN, a Rockland County, New York–based Columbian American who is a spokesperson for the Academy of Nutrition and Dietetics. Choose grilled chicken for less fat and fewer calories than ground beef. Request the salad not be tossed and ask for oil and vinegar on the side, Arévalo suggests.
“You’ll still enjoy all the flavors — lettuce, guacamole, tomatoes, beans, and your choice of protein,” says Morris. “I recommend grilled chicken and going light on the cheese. This makes for a well-balanced, lower-calorie meal that includes protein, fiber, and healthy fats.”
5. Carne Asada Tacos With Guacamole and Tortillas
Carne asada tacos are grilled beef tacos. They can be leaner than ground beef and are often prepared in marinades and with spices.
Keep in mind that many Mexican foods can be served with or in tortillas. Although delicious and filling, tortillas add carbohydrates and calories to any meal. “Try not to eat more than one to two soft corn tortillas per meal,” Arévalo says. Hard tortillas are usually fried, which will add more calories and fat than the soft ones.
She recommends pairing this dish with some guacamole, as avocado is a rich source of monounsaturated fats. These are the “good fats” that are helpful for brain health and heart health.
6. Chicken Fajitas
You’ll see sizzling chicken fajitas on a variety of menus — including American-style restaurants — and they can be a good, healthy pick that will fill you up with lean protein and veggies.
Since fajitas are usually grilled, they’re typically lower in fat compared to fried dishes. You could request that they be cooked in “light oil” if they are sautéed.
The protein from chicken, along with fiber-rich bell peppers and onions, can keep you full and satisfied, says Morris. “Stick to a portion of chicken about the size of a deck of cards — three ounces — and aim for half-cup servings of rice and beans.”
Tips for Eating Out at a Mexican Restaurant While Losing Weight
Keep these pro tips in mind before you arrive at your favorite Mexican restaurant for a healthy dining experience.
1. Alcohol Calories Add Up Quickly
It’s important to be aware that restaurant alcoholic drinks are often packed with calories. Some drinks can have up to 600 calories in one drink, says Arévalo. “The worst part is that we count the calories from the food, but usually skip counting calories from drinks. This makes it difficult to lose weight.”
Make a plan ahead of time for how much you’ll have. Limiting how much you drink is the best way to control calories from alcohol. The World Health Organization states that no amount of alcohol consumption is considered safe for our health.
2. Practice Portion Control
Many people believe that if a food is rich in protein, fiber, or healthy fats, they can eat large portions without worrying about calories or macros. Nutrient-dense beans and avocados, for example, are “staples in Mexican foods, but they still need to be eaten in moderation,” says Arévalo. Overeating any kind of healthy food isn’t helpful for reaching weight loss goals.
Remember, as with any restaurant you visit, don’t feel like you have to finish everything on your plate. Ask for a to-go container once your meal arrives, so can put some aside for later and aren’t tempted to keep digging in when fullness signals start to show.
In general, restaurant meals tend to be less healthy than similar versions of home-cooked meals. That’s likely due to larger portions as well as sugar, fat/oil, and other higher-calorie ingredients to make the food taste delicious.
3. Request a Smarter Sauce
Some Mexican dishes are topped with rich sauces like sour cream–based crema or queso, Morris says. “For a lighter option, choose salsas made with tomatillo, tomato, or mole, which can significantly reduce the total calorie load without sacrificing flavor.”
4. Skip the Chips Basket
It’s a nice gesture when the server places a basket of chips and salsa in front of you after you sit down, but if you’re trying to maintain or lose weight, our nutrition pros suggest skipping the chips and salsa at the start of your meal.
“While it depends on the restaurant, just 10 tortilla chips can contain about 150 calories — and it’s easy to eat far more than that before your main dish arrives, often consuming up to 500 calories unintentionally,” says Morris.
Skipping the chips can help you avoid excess calories, and can prevent you from filling up and ruining your appetite for your meal.
5. Plan Ahead
It’s always best to check out the menu ahead of time and think about what you’ll eat. That way, your mind will be made up when you arrive at the restaurant and you’ll have a rough estimate of the nutrition details if they’re available.
Chain restaurants such as Taco Bell and Chipotle provide nutritional information for their meals, which makes figuring out calories and macros easy, but if you’re eating at a local restaurant, it isn’t so simple. You can use the Lose It! app to guesstimate.
The Wrap-Up
There are plenty of healthy options at Mexican restaurants, whether you’re visiting a sit-down establishment, ordering delivery to your front door, or stopping at a fast-food chain. Remember to look for lean proteins, grilled shrimp and chicken, salsa, beans, fresh vegetables, and lighter sauces over cream-based options. Keep higher-calorie foods like cheese and chips in check.
By doing a little research ahead of time — like saving this article for the next time you’re dining out at a Mexican restaurant, or opening the Lose It! app — you’ll be setting yourself up to make better food choices.
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