If you’ve got food allergies, eating out can sometimes feel risky especially at places like Chipotle where ingredients are everywhere. Trust me, I’ve been there! Luckily, Chipotle is pretty open about what’s in their food. With the Chipotle Allergen Menu, you just need to know what to watch out for. Here’s everything I found about allergens at Chipotle, plus a few tips to make your next meal safer and stress-free

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Chipotle Allergen Menul with fresh ingredients labeled for common allergens like dairy, gluten, soy, and sulphites — Chipotle Allergen Menu with fresh ingredients labeled for common allergens like dairy, gluten, soy, and sulphites

Common Allergens Listed on the Chipotle Allergen Menu

Alright, let’s keep this simple.
Chipotle mostly deals with four big allergens:

Allergen	Where You’ll Find It
Dairy	Cheese, sour cream, queso
Soy	Sofritas (their tofu option)
Gluten	Flour tortillas for tacos and burritos
Sulphites	Chorizo, sofritas, queso, vinaigrette

A few other things you might want to know:

No peanuts or tree nuts — yay!
No fish or shellfish used either.
Pork shows up in carnitas, obviously.

One little heads-up though: Chipotle kitchens aren’t allergy-proof. Cross-contact can happen since a lot of stuff is prepared close together.

Even if the menu looks allergy-friendly at first glance, you should still be cautious.
Chipotle themselves say they can’t guarantee their food is totally free from allergens because of shared surfaces.

If your allergy is super serious, it’s better to be extra careful.

Here’s what I always do when ordering:

Ask for fresh gloves: Don’t be shy about it most staff don’t mind.
Explain your allergy clearly: It’s better if they know exactly what to avoid.
Request new utensils: Especially for scooping your ingredients.
Stick to safe ingredients: Avoid tortillas if you’re gluten-sensitive.
Go when it’s not too busy: Like mid-afternoon staff have more time to be careful.
Watch them prepare your meal: Don’t be afraid to speak up if something looks wrong.

Honestly, being polite but firm makes a huge difference.

Chipotle Ingredients That Are Usually Safe

If you’re dodging dairy, soy, gluten, or sulphites, here are some safer bets:

Chicken (grilled, not breaded)
Barbacoa (shredded beef)
Steak
Pinto or black beans
Fajita veggies
Guacamole (who doesn’t love guac, right?)

Just keep in mind, Chipotle still can’t promise these are totally allergen-free because of kitchen cross-contact.

FAQs About Chipotle’s Allergy Information

What foods have dairy?
You’ll find dairy in the cheese, sour cream, and queso.

Are there gluten-free options?
Yes rice, beans, meat, veggies just avoid flour tortillas and you’re good.

Where are sulphites hiding?
Chorizo, sofritas, queso, and vinaigrette have sulphites.

Can I eat sofritas if I have a soy allergy?
Nope sofritas are tofu-based, and tofu = soy. Best to pick something else.

Final Thoughts

If you have allergies, don’t stress too much just stay informed and speak up at Chipotle.
And hey, if you’re planning your next meal, you might want to check out Chipotle Menu and Prices.
It’s a great site for finding the latest info on what’s safe (and what’s not) at Chipotle!