Tijuana Flats Menu Calories & Nutrition 2026
Tijuana Flats menu calories range from about 480 for the lighter Bangin Chicken Burrito up to 1,410 for a full order of Flautas. Most build-your-own burritos land between 740 and 890 calories, tacos run 570 to 750, and a chicken quesadilla sits between 910 and 960. Below is the full breakdown, item by item, so you can order exactly how you like.
And yes, I went through the official menu nutrition info to pull these numbers, because guessing at calories never ends well. If you want the full lineup with prices first, check the full Tijuana Flats menu with prices, then come back here and pick your meal with the numbers in front of you.
How Many Calories Are in a Tijuana Flats Burrito?
Tijuana Flats burrito calories depend on the protein you pick. A chicken burrito runs 780 to 830, beef comes in at 860 to 890, and a black or refried bean burrito is 740 to 770. Their Chipotle Chicken Burrito, the loaded one with sour cream and pico, clocks in at 850. Here’s the thing: those are full-build numbers, the way the restaurant assembles them. Swap the cheese for the Powerlite low-fat version or skip the sour cream and you’ll drop a real chunk of calories without giving up the meal.
| Burrito | Calories | Notes |
|---|---|---|
| Chicken Burrito | 780 – 830 | Classic grilled chicken build |
| Beef Burrito | 860 – 890 | Ground beef build |
| Black / Refried Bean Burrito | 740 – 770 | Vegetarian option |
| Chipotle Chicken Burrito | 850 | With sour cream, pico, queso fresco |
| Bangin Chicken Burrito | 480 | The lighter signature option |
The Bangin Chicken Burrito is honestly the sleeper pick here. At 480 calories with 35 grams of protein, it’s one of the rare fast-casual burritos that actually fits a normal lunch. Most burrito chains can’t touch that ratio.
Tijuana Flats Taco and Quesadilla Calories
Tijuana Flats taco calories sit lower than you’d expect for a full meal. A chicken taco runs 620 to 680, beef is 700 to 750, and a bean taco comes in at 570 to 630. Two tacos make a solid meal, and one chicken taco plus a side is a genuinely reasonable dinner. Quesadillas, though? They’re the heavy hitters. A chicken quesadilla runs 910 to 960, beef is 1,020 to 1,050, and even the plain cheese version is 810 to 840. All that melted cheese adds up fast.
| Tacos & Quesadillas | Calories | Notes |
|---|---|---|
| Chicken Taco | 620 – 680 | Soft or hard shell |
| Beef Taco | 700 – 750 | Soft or hard shell |
| Bean Taco | 570 – 630 | Black or refried beans |
| Chicken Quesadilla | 910 – 960 | Loaded with cheese |
| Beef Quesadilla | 1,020 – 1,050 | Heaviest standard entree |
| Cheese Quesadilla | 810 – 840 | No protein, still cheesy |
| Nachos (topped with queso) | 670 – 700 | Shareable, obviously |
What’s the Highest and Lowest Calorie Meal at Tijuana Flats?
The highest calorie item on the regular menu is the order of Flautas at 1,410 calories. Rolled tortillas, fried crisp, stuffed and topped, they’re delicious and they earn every one of those calories. The Churro Bites dessert isn’t far behind at 1,030. On the other end, the lowest calorie entree is the Bangin Chicken Burrito at 480, and the lightest practical meal is probably a bean taco (570 to 630) with a side of salsa (25 to 40 calories for a small). That combo lands under 700 total, which is genuinely impressive for Tex-Mex.
How to Build a Lower-Calorie Order at Tijuana Flats
Look, you don’t have to order the “diet” thing to eat lighter here. The menu is built for customization, and a few small swaps do most of the work. Start with grilled chicken at 90 calories per serving with 15 grams of protein, or steak at about 105 calories with nearly 14 grams of protein. Pork and beef run heavier at 156 to 170 calories per serving, so if calories matter, chicken and steak are your proteins.
The real calorie bombs are the add-ons, not the protein. A large queso is 400 to 440 calories. Regular mixed cheese is 121 calories while the Powerlite low-fat cheese swap is only 72. Regular sour cream is 76 calories; the Powerlite fat-free version is 25. A small side of salsa is just 25 to 40 calories and adds a ton of flavor. Going wheat tortilla (170 calories for the 10-inch) instead of flour (200) saves a little too. Stack three or four of these swaps and you’ve quietly cut 300 to 400 calories from a burrito without it feeling like a compromise.
Tijuana Flats Dips, Sides and Drinks: The Numbers
Sides are where a Tijuana Flats meal can quietly double. Here’s the full rundown from the official menu, small and large sizes, so you know exactly what that side of queso is doing to your total.
| Side / Dip | Calories (Small) | Calories (Large) |
|---|---|---|
| Salsa | 25 – 40 | 50 – 60 |
| Queso | 200 – 220 | 400 – 440 |
| Guacamole | 170 | 340 |
| Cilantro Lime Rice | 90 | 180 |
| Beans (refried or black) | 60 – 80 | 120 – 140 |
Drinks range from 0 to 220 calories depending on what you grab. Water and unsweetened options are zero, fountain drinks and margaritas climb from there. My take: salsa and a small rice (about 115 calories combined) give you the flavor hit of a big side order for a fraction of the cost.
Tijuana Flats Nutrition FAQs
Where can I find the official Tijuana Flats nutrition PDF?
Tijuana Flats prints calorie ranges right on its official menu at tijuanaflats.com, and the chain notes that additional nutritional information is available upon request. That’s the source these numbers come from, along with third-party nutrition databases that break down individual ingredients. If you need full macros for a specific build, ask in-store or check the official site.
What is the lowest calorie meal at Tijuana Flats?
The Bangin Chicken Burrito at 480 calories is the lowest-calorie entree on the menu. For a build-your-own option, a bean taco (570 to 630 calories) with a small salsa (25 to 40 calories) is the lightest practical meal. Swapping in Powerlite cheese and fat-free sour cream can shave another 100-plus calories off any order.
How many calories are in Tijuana Flats chicken tacos?
A Tijuana Flats chicken taco runs 620 to 680 calories depending on the shell and toppings. The grilled chicken itself is only about 90 calories per serving with 15 grams of protein; most of the total comes from the tortilla, cheese, and add-ons. Skip the queso drizzle and it’s a pretty reasonable taco.
Are Tijuana Flats flautas the highest calorie item?
Yes. An order of Flautas at 1,410 calories is the highest-calorie item on the standard menu. The beef quesadilla (1,020 to 1,050) and Churro Bites dessert (1,030) are the next heaviest. If flautas are your thing, splitting them is the smart play.
Prices last verified: October 9, 2026. Nutrition figures come from the official Tijuana Flats menu (calorie ranges published on the official menu; additional nutrition info available on request), which is the source of truth for current values.
