Dishes are frequently layered with high-fat cheese, liberal amounts of oil, and served in very large portions, leading to the assumption that a healthy meal is impossible to find. However, Mexican restaurants offer many fresh ingredients, like lean proteins, vegetables, and fiber-rich beans, which can form the foundation of a nutritious meal. The goal is to shift focus from the standard preparations to selecting healthier cooking methods and making strategic substitutions.
Navigating Entree Preparation Methods
The single largest factor influencing the calorie and fat content of your meal is the cooking method used for the entree. Deep-frying, baking, grilling, and steaming create vast nutritional differences. Items like chimichangas, flautas, and taquitos are often deep-fried, meaning the tortilla absorbs a significant amount of oil, substantially increasing the total fat and calorie count. For instance, a deep-fried chimichanga can easily contain over 800 calories, with more than half of those calories coming from fat.
A better choice is to select entrees that are inherently steamed, grilled, or soft-cooked. Soft corn tortillas, as used in traditional street tacos, are typically just heated or briefly steamed, avoiding the extra fat added by frying. Similarly, open-faced dishes like tostadas can be a good option if you request the tortilla be baked rather than fried, which is the default for a crispy base.
Focusing on lean protein is another smart decision when selecting your main dish. Chicken breast, shrimp, or grilled fish are significantly lower in saturated fat and total calories than heavily marbled beef cuts or ground beef. For example, 100 grams of skinless chicken breast contains approximately 165 calories and 3.6 grams of fat, while the same amount of 85% lean ground beef holds about 250 calories and 17 grams of fat.
Fajitas offer a great alternative, provided you ask for the protein to be cooked with minimal oil. Requesting chicken or shrimp fajitas and skipping the accompanying flour tortillas in favor of soft corn tortillas or simply eating the filling on its own can save hundreds of calories. Dishes like grilled fish tacos or vegetable-heavy soups, such as Sopa Azteca, are also good, low-fat options.
Making Strategic Side and Topping Substitutions
Once the main protein is selected, side dishes and toppings frequently introduce hidden fat and sodium. A common side to modify is the beans, where the choice between refried and whole beans creates a major nutritional difference. Refried beans are traditionally pan-fried in lard or oil, which increases the fat and calorie content compared to whole beans. Whole black beans or pinto beans, by contrast, are naturally high in fiber and protein with minimal fat, making them a much healthier alternative.
Another common side to approach with caution is Mexican rice, or arroz rojo, which is typically prepared by toasting the rice in oil before adding the liquid. This initial frying step adds a noticeable amount of fat to what would otherwise be a low-fat grain. A simple modification is to ask for a side salad with the dressing on the side, or simply request extra grilled vegetables instead of the rice.
Toppings are another area where high-calorie ingredients can be easily minimized or swapped. Heavy additions like sour cream and cheese should be avoided. Instead, opt for fresh, vibrant toppings such as pico de gallo or green salsa (salsa verde). Guacamole is a healthy topping due to its monounsaturated fats, but it is still calorie-dense, so it is best to enjoy it in moderation. Ask your server to hold the cheese and sour cream entirely, or request them on the side so you can control the portion size yourself.
Controlling Portions and Choosing Beverages
Managing the overall amount of food consumed is important, as restaurant portions are often much larger than a standard serving size. A simple strategy is to immediately ask for a to-go box when your entree arrives and set aside half of the meal before taking the first bite. Alternatively, consider ordering from the appetizer menu or choosing à la carte items to build a smaller, more controlled plate.
Another major source of excess calories comes from liquid consumption, particularly sugary beverages. A standard 8-ounce margarita can contain around 274 calories, but large restaurant versions often exceed 450 to 700 calories due to oversized glasses and high-sugar mixes. Similarly, a 12-ounce soda contains between 125 and 180 calories, all from sugar.
The healthiest beverage option is always water, but unsweetened iced tea or sparkling water with a squeeze of lime are good alternatives. If you choose an alcoholic drink, consider a “skinny” margarita made with fresh lime juice and less sweetener, or opt for a glass of wine or a light beer. Complimentary chips and salsa served before the meal also contribute calories, so limiting yourself to a small handful, or asking the server to remove the basket entirely, can help keep your total intake in check.