Low Calorie, High Protein Options at Boston Pizza
Boston Pizza isn’t exactly known as a "clean eating" haven—it’s a place where pizza, pasta, and big plates of comfort food reign supreme. But if you’re trying to stay on track with your fitness goals while still enjoying a night out, you don’t have to settle for a sad salad. Believe it or not, Boston Pizza has some decent high-protein, lower-calorie options that won’t wreck your diet. Whether you’re cutting, maintaining, or just looking to eat a bit healthier, here are the best low-calorie, high-protein choices at BP.
What Makes a Meal High-Protein and Low-Calorie?
When scanning the menu for the best options, we’re looking for:
High Protein – At least 25g of protein per meal to support muscle maintenance and satiety.
Moderate to Low Calories – Ideally under 700 calories to keep it within a reasonable range.
Balanced Macros – Meals that provide lean protein sources while minimizing excessive fats and refined carbs.
Customization Potential – Easy swaps to make meals healthier without sacrificing taste.
Now, let’s get into the top picks!
1. Thai Chicken Wrap (Ask for Grilled Chicken, No Sauce, and Whole Wheat Tortilla)
Macros (Modified): ~550 calories, 48g protein, 45g carbs, 14g fat
The Thai Chicken Wrap is a solid choice, but the regular version comes drenched in sauce. To keep it lean, ask for grilled chicken instead of crispy, skip the Thai peanut sauce, and request a whole wheat tortilla if available. Pair it with a side garden salad (no creamy dressing) to round out the meal.
2. Grilled Chicken Caesar Salad (Light Dressing on the Side, No Croutons)
Macros (Modified): ~500 calories, 50g protein, 15g carbs, 25g fat
Boston Pizza’s Caesar salad is already a decent option, but it can be improved by skipping the croutons and asking for the dressing on the side. The grilled chicken provides a solid protein punch, and the parmesan cheese adds some extra flavor without overloading the calories.
3. Protein-Packed Steak Sandwich (No Bun, Extra Veggies, Side Salad Instead of Fries)
Macros (Modified): ~600 calories, 55g protein, 20g carbs, 22g fat
Boston Pizza’s 6 oz steak sandwich is a great high-protein option, but the bun and fries can push the calories way up. Ask for the sandwich without the bun, load up on extra veggies, and swap the fries for a side garden salad. You’ll get a protein-packed, satisfying meal that won’t derail your diet.
4. Mediterranean Chicken Power Bowl (No Crispy Chickpeas, Light Dressing, Extra Chicken)
Macros (Modified): ~650 calories, 60g protein, 50g carbs, 18g fat
This power bowl already has a solid nutritional profile, but the crispy chickpeas add unnecessary fats and carbs. Ditch them, ask for light dressing, and double the grilled chicken for an extra protein boost. It’s a balanced meal with lean protein, whole grains, and fresh veggies.
5. Grilled Chicken Tacos (No Sour Cream, Extra Chicken, Side Salad Instead of Fries)
Macros (Modified): ~500 calories, 52g protein, 40g carbs, 10g fat
These tacos are a good option if you modify them a bit. Skip the sour cream, ask for extra grilled chicken, and swap the fries for a salad. The corn tortillas provide a better carb choice than flour, and the chicken keeps the protein high.
6. Pepperoni & Mushroom 8" Thin Crust Pizza (Ask for Half the Cheese, Add Grilled Chicken)
Macros (Modified): ~680 calories, 50g protein, 60g carbs, 18g fat
Yes, you can still eat pizza! Choose the thin crust version, ask for half the cheese, and add grilled chicken for an extra protein boost. This keeps the calories in check while giving you a satisfying meal.
7. Salmon Filet with Seasonal Vegetables and Lemon
Macros: ~600 calories, 55g protein, 25g carbs, 22g fat
Boston Pizza offers a grilled salmon option that’s packed with lean protein and healthy omega-3 fats. Just make sure to request light oil on the veggies and no extra sauces.
8. Chicken Breast with Rice and Vegetables (Light Sauce, Extra Chicken for More Protein)
Macros (Modified): ~650 calories, 65g protein, 55g carbs, 12g fat
A classic bodybuilder-style meal. Stick to grilled chicken, ask for light sauce, and load up on steamed vegetables instead of starchy sides.
Final Tips for Staying on Track at Boston Pizza
1. Customize Your Meal – Don’t be afraid to ask for modifications. Most places are happy to make simple swaps.
2. Skip the Fried Stuff – Avoid deep-fried items like chicken wings, mozzarella sticks, and anything "crispy."
3. Watch Out for Dressings & Sauces – They add hidden calories fast. Ask for them on the side and use sparingly.
4. Prioritize Lean Proteins – Grilled chicken, steak, and fish are your best bets.
5. Balance Your Carbs – Choose whole grains and veggies over white bread and fries.
Eating out doesn’t have to mean throwing your macros out the window. With the right modifications, Boston Pizza can still fit into your high-protein, low-calorie lifestyle while keeping things tasty. Now go enjoy your meal without guilt!
