Healthy Chopt Orders: 9 Dietitian-Approved Picks

If you’re heading to Chopt hungry, the sheer number of choices can be a little overwhelming. From salads and wraps to bowls and seemingly endless topping combinations, there’s no shortage of ways to build your meal.

As a dietitian, I’m a big fan of Chopt because it makes it easy to pack tons of nutrient-dense ingredients into a single meal. That said, not every menu item is created equal, and some options are much higher in calories or sodium than you might expect.

To make your next Chopt run a little easier, I rounded up the top healthy Chopt orders, including the best salad, bowl, wrap, vegetarian and vegan options, plus a few lighter and higher-protein picks. I’ll also share some simple tips for customizing your order so you can build a meal that works for you.

Best healthy Chopt orders at a glance

Here are my top healthy Chopt orders at a glance, with options for different nutrition goals and preferences. From high-protein picks to lighter and vegetarian options, there’s something for everyone.

	Chopt order	Calories	Protein	Fiber	Sodium
Best overall	Chicken Tinga Bowl with Cauliflower Rice	515	33 g	15 g	798 mg
Best salad	Santa Fe Salad	450	22 g	12 g	403 mg
Best bowl	Salmon Avocado Bowl with Cauliflower Rice	460	27 g	9 g	778 mg
Best wrap	Salmon Avocado Wrap	815	35 g	12 g	1,473 mg
Best high-protein	Southwest Steak Wrap	590-710	32 g	—	—
Best vegetarian	Sweet Apple Orchard Salad	410	13 g	11 g	136 mg
Best vegan	Hummus Crunch Wrap	735	20 g	17 g	1,501 mg
Best low-calorie	Shrimp Spring Roll Salad	260	18 g	7 g	675 mg

Is Chopt healthy?

Chopt can definitely be a healthy choice, but — like any restaurant — it really comes down to what you order. The menu makes it relatively easy to build a balanced meal, but some salads, wraps, and dressings can also be surprisingly high in calories or sodium.

As a dietitian, I wouldn’t recommend automatically choosing the lowest-calorie option. Instead, I like to look for a combination of protein, fiber, veggies, and healthy fats to create a meal that’s both nutritious and satisfying.

And don’t forget about the dressing, which can make a much bigger difference than you might expect. If you’re trying to keep calories or sodium in check, consider ordering it on the side and using just enough to add flavor without drowning your salad.

Chopt also provides detailed nutrition information for its menu items on its website, which makes it easier to compare options and customize your order based on your needs.

Best healthy Chopt orders

With so many salads, wraps, and bowls to choose from at Chopt, figuring out what to order can feel a little overwhelming. Here are my top picks for the best healthy Chopt orders, whether you’re looking for something high in protein, lower in calories, vegetarian, or just an all-around balanced meal.

Best overall healthy Chopt order: Chicken Tinga Bowl with Cauliflower Rice

The Chicken Tinga Bowl with cauliflower rice secures the top spot as the best overall healthy order at Chopt because it has a nutrient profile that checks all the boxes.

Each serving offers 33 grams of protein and 15 grams of fiber for 515 calories (before adding dressing), thanks to braised chicken tinga, black beans, kale, and a variety of flavorful toppings like avocado, cotija cheese, and scallions.

Plus, with 798 mg of sodium, it’s actually lower in sodium than many other options on the menu.

For a little more control over the calorie and sodium content, ask for the dressing on the side and drizzle on only as much as you need.

Best Chopt wrap: Salmon Avocado Wrap

With 35 grams of protein and 12 grams of fiber per serving, the Salmon Avocado Wrap earns my pick for the best wrap at Chopt.

In addition to protein and fiber, you’re also getting heart-healthy fats from the salmon and avocado in this meal, along with lots of veggies for extra vitamins and minerals.

That said, this is a more indulgent choice at 815 calories. Additionally, while its 1,473 mg of sodium is actually lower than some of the other wraps on the menu, it’s still quite high.

If you’re in the mood for a wrap, I’d still consider this a solid choice for its combination of protein, fiber, healthy fats, and veggies, but just keep the higher calorie and sodium content in mind.

Best Chopt salad: Santa Fe Salad

The Santa Fe Salad takes the top spot for the best salad at Chopt, and it’s a great example of how a salad can be both nutritious and filling.

Clocking in at 22 grams of protein and 12 grams of fiber for 450 calories, it has lots of staying power, so you probably won’t be reaching for a snack an hour later.

Its sodium content (403 milligrams per serving) is another major plus, especially compared with other options on the menu.

Add in all those veggies and bold Southwest-inspired flavors, and you’ve got a salad that hits all the marks and tastes great.

Best Chopt bowl: Salmon Avocado Bowl with Cauliflower Rice

The Salmon Avocado Bowl with cauliflower rice is another standout choice if you’re looking for a nutritious and filling bowl at Chopt.

It provides 27 grams of protein and 9 grams of fiber for 460 calories, with salmon and avocado providing a mix of protein and heart-healthy fats, while cucumber, carrots, cabbage, and romaine bring fiber to the table.

As an added bonus, it contains 778 mg of sodium per serving, which is lower than many of the other menu options.

Best high-protein Chopt meal: Southwest Steak Wrap

The Southwest Steak Wrap is my pick for the best high-protein option at Chopt, with 32 grams of protein per serving.

Even though the Classic Cobb Salad actually has more protein, the Southwest Steak Wrap offers a better overall balance, with less sodium and more fiber.

It’s made with seared steak, black beans, veggies, and crunchy tortilla chips, all tucked into a tortilla. You can also upgrade to a high-protein tortilla for an extra protein boost if you’d like!

Best vegetarian Chopt order: Sweet Apple Orchard Salad

The Sweet Apple Orchard Salad is a great option for vegetarians, especially if you’re looking for something with lots of flavor and texture.

It combines seasonal apples and dried cranberries with creamy goat cheese, crunchy roasted almonds, and a hearty bed of greens, with 13 grams of protein and 11 grams of fiber to help keep you feeling full.

At 410 calories and just 136 mg of sodium, it’s also a surprisingly light and low-sodium choice for a restaurant meal.

If you want to bump up the protein a bit, you can also add tofu or falafel to make it a more substantial meal.

Best vegan Chopt meal: Hummus Crunch Wrap

The Hummus Crunch Wrap is the best vegan option at Chopt (and currently the only menu item that’s fully vegan).

It’s made with hummus, falafel, pita chips, and veggies, providing a satisfying combination of fiber and healthy fats, plus 20 grams of protein per serving.

For even more protein, consider upgrading to a protein wrap, which is 100% vegan and offers an extra 15 grams of protein.

Keep in mind that this wrap is high in sodium, with around 1,500 milligrams per serving, so be sure to balance it out with lower-sodium foods during the day.

Best low-calorie Chopt order: Shrimp Spring Roll Salad

The Shrimp Spring Roll Salad is a great lower-calorie option at Chopt, with just 260 calories and 18 grams of protein (before adding the dressing).

It combines lean shrimp with lots of crunchy veggies, including bell peppers, carrots, cucumber, cabbage, and romaine, for a light but satisfying meal.

It’s also pretty low in sodium compared to other menu items, with around 675 milligrams per serving.

Best custom Chopt order: Chicken or Tofu Veggie Salad

If you want to build a Chopt order exactly to your liking, I recommend going the custom route!

Start with a base of romaine and kale, then add grilled chicken or tofu, black beans, your favorite veggies, and a little avocado for a mix of protein, fiber, and healthy fats.

Finish it off with a flavorful dressing like Lemon Tahini or Mexican Goddess, and you’ve got a balanced meal that you can easily adjust based on your appetite and needs.

Healthiest Chopt dressings

My picks for the healthiest Chopt dressings include:

• Mexican Goddess
• Honey Dijon
• Lemon Tahini

That said, the best choice really depends on what you’re looking for.

If you want to keep sodium low, Mexican Goddess is the clear standout, while Honey Dijon is a great pick if you’re watching calories. Lemon Tahini falls somewhere in between, offering a moderate amount of calories and sodium along with a little protein and fat.

There are plenty of other options that can work depending on your goals and preferences too.

Here’s how the dressings compare:

Dressing	Calories	Sodium	Protein
Mexican Goddess	90	30 mg	0 g
Lemon Tahini	90	190 mg	2 g
Honey Dijon	40	210 mg	1 g
Miso Carrot	70	320 mg	1 g
Sweet & Smoky Chipotle Vinaigrette	130	220 mg	0 g
Balsamic Vinaigrette	140	160 mg	0 g
Chopt Vinaigrette	130	350 mg	0 g
Buttermilk Ranch	140	180 mg	1 g
Creamy Caesar	150	210 mg	1 g
Mexican Caesar	170	200 mg	1 g
Chipotle Ranch	135	200 mg	0.5 g
Fiery Feta	140	220 mg	1 g
Creamy Sesame	120	320 mg	0 g
Yogurt Dill	20	630 mg	2 g

Keep in mind that Chopt’s salad and bowl nutrition information doesn’t include dressing, so be sure to factor your dressing choice into the nutritional value of your meal.

How to order a healthy meal at Chopt

Ordering a nutritious meal at Chopt is all about building a balanced plate with plenty of protein, fiber, vegetables, and healthy fats, then customizing it based on your own needs, preferences, and goals.

• Load up on veggies: Choose a variety of vibrant vegetables and leafy greens to squeeze more fiber, vitamins, and minerals into your meal.
• Prioritize protein: Add chicken, salmon, shrimp, tofu, falafel, or beans to make your meal more filling.
• Include fiber-rich foods: Beans, veggies, and whole grains can boost your fiber intake to help keep you satisfied.
• Don’t skip healthy fats: Avocado, nuts, seeds, salmon, and tahini- or olive oil-based dressings can add flavor and staying power.
• Watch the sodium: Cheese, crispy toppings, olives, and some dressings can add quite a bit of sodium, so choose your favorites strategically.
• Pick your dressing wisely: Chopt’s salad and bowl nutrition information doesn’t include dressing, so factor it into your meal. Consider ordering it on the side if you want more control over how much you use.
• Don’t automatically choose the lowest-calorie option: A slightly higher-calorie meal with lots of protein and fiber might be much more satisfying and nutritionally balanced.

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Conclusion

Chopt makes it pretty easy to build a nutritious and satisfying meal, but there’s no one-size-fits-all “healthiest” order.

Whether you’re looking for something high in protein, lower in calories, vegetarian, vegan, or simply well-balanced, the key is to choose an order that aligns with your goals and preferences.

And don’t be afraid to customize! Small changes like adding protein, swapping the base, or choosing your dressing wisely can help you create a meal that works for you and tastes great.