How to Order at Chopt.

Image courtesy of Kiss 95.1

Chopt makes it easy to build a Balanced Meal because you can choose your greens or cauliflower rice, Quality Protein, vegetables, Healthy Fats and optional Complex Carb yourself. The signature salads and bowls can work too, but some stack grains, beans, corn and crunchy toppings into the same meal.

Build your own, or start with a signature salad or bowl and adjust it.

Build Your Meal

Non-Starchy Veggies
Romaine, kale, arugula, spinach or cabbage and cilantro blend
Cauliflower rice for a warm bowl
Plus tomatoes, cucumber, bell peppers, carrots, pickled red onion, scallions or other vegetables

Quality Protein
Grilled chicken
Warm roasted chicken
Chicken tinga
Steak
Shrimp
Salmon
Tofu
Larger appetite or higher protein needs: add extra protein

Healthy Fats, pick two
Avocado
Blue cheese, cotija or feta
Almonds
Dressing, on the side

Complex Carbs (Optional), choose one
Warm grains
Black beans or chickpeas
Corn
Sweet potato
Apples
Pita chips, tortilla chips or crispy wontons
A wrap

Skipping the Complex Carb?
Choose cauliflower rice or greens as your base and an additional Healthy Fat if you want one.

Make It Your Own

Classic Cobb
Grilled chicken, avocado, smoked bacon, hard-boiled egg, blue cheese, grape tomatoes and romaine with Buttermilk Ranch. This is already a protein-forward salad. You have several Healthy Fats between the avocado, bacon, blue cheese and dressing, so choose the ones you actually want and get the dressing on the side. 

Southwest Steak Salad
Seared steak, tortilla chips, corn, black beans, pickled red onion, jalapeños, romaine and cabbage and cilantro blend with Chipotle Ranch. This one stacks several Complex Carbs. Keep the black beans, corn or tortilla chips as the main one you want and get the dressing on the side. 

Chicken Tinga Bowl
Your choice of base with braised chicken tinga, avocado, black beans, tortilla chips, scallions, cotija, kale and Mexican Goddess dressing. Choose cauliflower rice as your base if you want the black beans or tortilla chips as your Complex Carb. Avocado and cotija already give you Healthy Fats, so get the dressing on the side. 

Salmon Avocado Bowl
Your choice of base with Norwegian salmon, avocado, cucumber, carrots, pickled red onion, crispy wontons and cabbage and cilantro blend with Carrot Miso and Creamy Sesame. Start with greens or cauliflower rice, keep the crispy wontons as your Complex Carb if you want them, and remember that the salmon and avocado already contribute Healthy Fats. Get the dressing on the side. 

Mediterranean Hummus Bowl
Your choice of base with warm roasted chicken, tomatoes, cucumber, pickled red onion, feta, hummus, pita chips, arugula and spinach with Chopt Vinaigrette and Fiery Feta. Start with greens or cauliflower rice. Keep the hummus or pita chips as your Complex Carb rather than automatically keeping both, and get the dressings on the side. 

Craft Your Own
Start with greens or cauliflower rice, add your Quality Protein and plenty of Non-Starchy Veggies. Choose one Complex Carb if having one, add your Healthy Fats, then get your dressing on the side. Chopt confirms its salads and bowls are fully customizable. 

Watch Out For

• The carb stack. Warm grains + beans + corn + tortilla chips can quickly become several Complex Carb choices. You do not need to remove carbs. Choose the ones you actually want.

• Crunch on autopilot. Tortilla chips, pita chips, crispy wontons and crispy shallots can fit. Just treat them as part of the meal rather than an invisible topping.

• Wraps. Chopt now has a larger wrap menu, and any salad can also be made into a wrap. If you choose the wrap, let that be your Complex Carb rather than automatically keeping grains, beans and crunchy toppings inside too. 

• Dressing volume. Chopt’s dressings can add a substantial amount to the meal. Get yours on the side so you decide how much you actually want.

• Vegetarian does not automatically mean Quality Protein. Hummus, chickpeas and other legumes contribute protein, but in the Eat Shed Glow® Method they count as your Complex Carb. Build around tofu or another substantial protein option when you want a vegetarian Balanced Meal.

Notes

• For the general rules, see how to order at a restaurant for weight loss.

• You do not automatically need extra protein. Choose the portion that fits your appetite and needs.

• Skipping your Complex Carb? Choose greens or cauliflower rice as your base and an additional Healthy Fat if you want one.

• Chickpeas and black beans contain both protein and carbohydrate. In the Eat Shed Glow® Method, count them as your Complex Carb rather than relying on them as your primary Quality Protein.

• Chopt’s Chicken Tinga remains one of its signature warm bowls, and the current menu also includes Salmon Avocado, Mediterranean Hummus and Harvest bowls. 

• Chopt changes seasonal ingredients and collaborations, so check the current menu when ordering.

• If you have celiac disease or a food allergy, check Chopt’s current allergen information. Chopt states that cross-contact can occur and it cannot guarantee the complete absence of allergens. 

• This is your No B.S. Salad, built at a counter.