How to order at Qdoba on a GLP-1

Higher-protein, easier-to-tolerate picks, built from Qdoba's own published nutrition and Nishi's transparent GLP-1 scoring lens.

The move

Build a bowl on romaine or light cilantro-lime rice with grilled adobo chicken or grilled steak, add black beans and fajita veggies, top with fresh salsa, and go easy on queso, cheese, sour cream, and the tortilla. About 500 cal · 42 g protein · 16 g fiber.

Not affiliated with, sponsored by, or endorsed by Qdoba. "Qdoba" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Qdoba in their official US Nutrition Facts (PDF), per published serving. Menus change; verify in the restaurant (updated 2020 (Qdoba's current published guide)).

The quick take

Qdoba is protein-friendly if you build it right. Grilled adobo chicken is the standout, lean and protein-dense, and grilled steak is a close second. A romaine base or a light scoop of rice keeps carbs in check, and black or pinto beans add real fiber. The catch is fat and sodium: queso, cheese, sour cream, and the smoked brisket run high, so lead with a lean grilled protein, load beans and fajita veggies, and keep the creamy toppings and tortilla light.

Build your own bowl

Tap to build your exact order. The numbers update live, from Qdoba's published values.

Format

Protein

Amount

Rice or greens

Beans

Veggies

Salsa

Toppings

Dressing & sauce

— cal

— g protein · — g fat · — g carbs · — g fiber · — mg sodium

Show the breakdown

Per-serving values as published by Qdoba. The amounts you pick (double protein, light grains) are reflected in each line, and the lines add up to the total.

Best proteins to build around

GLP-1 fit is Nishi's score, not the restaurant's. How we score.

Numbers are for one published serving of each component, as Qdoba publishes it (Qdoba publishes gram weights; proteins are a 3.5 oz scoop, rice and beans a 4 oz scoop, most toppings and salsas 1 to 2 oz, unless noted). Tap "Show the math" on any pick to see exactly how its rating was calculated.

Pulled PorkGood fit

17 g protein · 140 cal · 4 g fat · 340 mg sodium

17 g protein · lots of protein for the calories · lower fat

Show the math

Protein17 gstrong at 25 g or morebelow 25 g

Protein density12.1 g per 100 kcalstrong at 10+, weak under 6strong

Fat25.7% of caloriesflag over 37.5% or friedok

Fiber0 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density140 kcalflag if density under 6 and 300 kcal or moreok

Sodium340 mginformational over 800 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled Adobo ChickenLower fit

16 g protein · 150 cal · 9 g fat · 360 mg sodium

watch: higher fat (54% of calories)

Show the math

Protein16 gstrong at 25 g or morebelow 25 g

Protein density10.7 g per 100 kcalstrong at 10+, weak under 6strong

Fat54% of caloriesflag over 37.5% or friedflagged

Fiber0 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density150 kcalflag if density under 6 and 300 kcal or moreok

Sodium360 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Ground BeefLower fit

17 g protein · 190 cal · 11 g fat · 510 mg sodium

watch: higher fat (52.1% of calories)

Show the math

Protein17 gstrong at 25 g or morebelow 25 g

Protein density8.9 g per 100 kcalstrong at 10+, weak under 6moderate

Fat52.1% of caloriesflag over 37.5% or friedflagged

Fiber1 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density190 kcalflag if density under 6 and 300 kcal or moreok

Sodium510 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Grilled SteakLower fit

19 g protein · 230 cal · 15 g fat · 390 mg sodium

watch: higher fat (58.7% of calories)

Show the math

Protein19 gstrong at 25 g or morebelow 25 g

Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate

Fat58.7% of caloriesflag over 37.5% or friedflagged

Fiber0 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density230 kcalflag if density under 6 and 300 kcal or moreok

Sodium390 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

ChorizoLower fit

16 g protein · 210 cal · 13 g fat · 790 mg sodium

watch: higher fat (55.7% of calories)

Show the math

Protein16 gstrong at 25 g or morebelow 25 g

Protein density7.6 g per 100 kcalstrong at 10+, weak under 6moderate

Fat55.7% of caloriesflag over 37.5% or friedflagged

Fiber2 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density210 kcalflag if density under 6 and 300 kcal or moreok

Sodium790 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Smoked BrisketLower fit

20 g protein · 270 cal · 20 g fat · 1220 mg sodium

watch: higher fat (66.7% of calories), 1220 mg sodium

Show the math

Protein20 gstrong at 25 g or morebelow 25 g

Protein density7.4 g per 100 kcalstrong at 10+, weak under 6moderate

Fat66.7% of caloriesflag over 37.5% or friedflagged

Fiber0 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density270 kcalflag if density under 6 and 300 kcal or moreok

Sodium1220 mginformational over 800 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Plant-Based Impossible ProteinLower fit

13 g protein · 180 cal · 10 g fat · 780 mg sodium

watch: higher fat (50% of calories)

Show the math

Protein13 gstrong at 25 g or morebelow 25 g

Protein density7.2 g per 100 kcalstrong at 10+, weak under 6moderate

Fat50% of caloriesflag over 37.5% or friedflagged

Fiber2 greward 5+, flag over 18ok

Added sugarnot published by the restaurantflag over 17 gnot scored

Portion density180 kcalflag if density under 6 and 300 kcal or moreok

Sodium780 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Which format?

The filling is the same in a bowl, burrito, salad, or tacos. What changes is the carrier around it.

Bowl. The base pick. No tortilla, so every calorie goes to protein, beans, and veggies. Best on a GLP-1
Salad. A bowl on romaine in place of rice. Lighter, higher volume, easy to keep protein-forward; skip the Mexican Caesar and use salsa. Best on a GLP-1
Burrito. The flour tortilla adds 300 cal, 52 g carbs, and only 8 g protein. The 12.5-inch tortilla adds about 300 calories and 52 g of carbs for only 8 g of protein.
Tacos. The 3 tortillas add 210 cal, 36 g carbs, and only 6 g protein. Fine once in a while, but a bowl gives you more protein per calorie.

Building the rest of your bowl

Beyond the protein, here is how the main add-ons stack up on a GLP-1.

Rice or greensRomaine, or a light half-scoop of rice

190 cal · 3 g protein per 4 oz

A full rice scoop is a lot of carbs for little protein. Romaine, or going light, leaves room for protein.

BeansAdd black or pinto

140 cal · 9 g protein · 14 g fiber per 4 oz

One of the best-value adds on the menu: 9 g protein and 14 g fiber for 140 calories when you want to stay full.

Fajita veggiesLoad up

35 cal · 1 g protein per 2 oz

Volume and a little fiber for almost nothing.

SalsaPico, verde, or roja

10 cal · 0 g protein per 2 oz

Fresh salsas add flavor for a few calories; chile corn salsa is tastier but higher in carbs.

Cheese or sour creamPick one, not both

110 cal · 7 g protein · 9 g fat per 1 oz

Mostly fat for the protein they add, and two of them stack up.

GuacamoleWorth it, in a portion

90 cal · 1 g protein per 2 oz

Good fat, but a chunk of a small-appetite calorie budget; the 4 oz scoop is double.

QuesoGo easy

90 cal · 3 g protein · 8 g fat per 2 oz

Fat-heavy for the protein it adds, and it stacks up fast.

Sample builds

Order one as-is, or use it as a starting point. Totals are our arithmetic from Qdoba's published component values, so you can add them up yourself.

Highest protein

Grilled adobo chicken (double)300 cal, 32 g protein

Black Beans140 cal, 9 g protein

Fajita Veggies35 cal, 1 g protein

Pico de Gallo10 cal, 0 g protein

Romaine, no rice15 cal, 0 g protein

Total~500 cal · 42 g protein · 16 g fiber

Smaller appetite

Grilled Adobo Chicken150 cal, 16 g protein

Black Beans140 cal, 9 g protein

Fajita Veggies35 cal, 1 g protein

Pico de Gallo10 cal, 0 g protein

Romaine, no rice15 cal, 0 g protein

Total~350 cal · 26 g protein · 16 g fiber

Vegetarian

Plant-Based Impossible Protein180 cal, 13 g protein

Black Beans140 cal, 9 g protein

Fajita Veggies35 cal, 1 g protein

Pico de Gallo10 cal, 0 g protein

Light cilantro-lime rice (half)95 cal, 2 g protein

Total~460 cal · 25 g protein · 19 g fiber

Impossible protein is lighter on protein than the grilled meats. Doubling the beans or adding a little cheese pushes it higher.

Go easy on

3-Cheese queso, Queso Diablo & extra cheese, adds fat and sodium fast for little protein.
Smoked brisket, the fattiest, saltiest protein here at 1,220 mg sodium a scoop; grilled chicken or steak is leaner.
Chips & the tortilla, energy-dense carbs that are easy to over-order on a small appetite.
Mexican Caesar dressing, its published sodium reads as a source error, so we can't trust the number; skip it and use pico or salsa instead.

Common questions

Is Qdoba good on a GLP-1?

Yes, if you build a bowl around a lean grilled protein and go light on rice, cheese, and queso. A double grilled-chicken bowl on romaine with black beans reaches about 42 g of protein for roughly 500 calories, which is the protein-forward, filling pattern that works well when appetite is low.

What is the highest-protein order at Qdoba?

Double grilled adobo chicken gives the most protein per calorie: about 32 g of protein in 300 calories for a double scoop. Grilled steak is next at 19 g per scoop. Add black or pinto beans for another 8 to 9 g of protein and 14 g of fiber.

How much protein is in a Qdoba chicken bowl?

It depends on your build. A single grilled adobo chicken scoop is 16 g and a double is 32 g. Black beans add 9 g. So a chicken-and-beans bowl lands roughly 25 to 40 g of protein, depending on single or double protein.

Bowl or burrito on a GLP-1?

Bowl. The 12.5-inch flour tortilla in a burrito adds about 300 calories and 52 g of carbs for only 8 g of protein, a lot of low-protein calories when you are eating less.

What should I go easy on at Qdoba?

Queso, extra cheese, sour cream, and chips add calories fast for little protein, and the queso and creamy dressings run higher in sodium. None are off-limits; lead with grilled chicken or steak, load beans and fajita veggies, and keep the creamy toppings light.

Why you can trust this

Where the numbers come from. Qdoba Mexican Eats official US Nutrition Facts (PDF), last verified 2026-07-22. We publish only values the restaurant itself publishes.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.

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