Low-Calorie, High-Protein Options at Chili’s

You’re counting calories. Watching your macros. Maybe even trying to lose a few pounds or build muscle without giving up your entire social life.

But now you’re staring at the Chili’s menu, where 90% of the items seem engineered in a laboratory to destroy your diet.

Molten chocolate cake. A triple dipper with fried everything. Margaritas the size of your head.

"Welp. Guess I’ll just sit here and sip water while everyone else eats like kings."

Don’t panic — believe it or not, you can eat at Chili’s without wrecking your calorie budget. There are actually some solid high-protein, low-calorie options hiding in plain sight — if you know what to look for and what not to order.

This guide will help you:

• Find meals that are protein-packed and under 650 calories

• Avoid common menu traps that seem healthy but aren’t

• Leave full, satisfied, and not feeling like a failure

Let’s dig in — metaphorically first.

What Makes a Meal “High-Protein” and “Low-Calorie”?

Let’s get our goals straight.

For most adults trying to eat healthy:

• High-protein means 25g of protein or more per meal

• Low-calorie typically means under 650 calories for a restaurant meal

• Bonus if it’s lower in carbs or fat, but protein and calories are the big ones

Now, does Chili’s make this easy?
Of course not.
They’re here to sell queso and bottomless chips.

But if you’re willing to ask for a few modifications and avoid the sauce-drenched landmines, you’ve got options.

✅ Best Low-Calorie, High-Protein Chili’s Meals (2025 Menu)

1. Grilled Chicken Fajitas (No Tortillas, No Sour Cream)

~540 calories | ~45g protein

This one’s a sleeper hit.

The chicken is seasoned well, served sizzling with a mountain of onions and peppers. You get sides of guac, salsa, and rice — but here’s how to make it healthy:

• Skip the tortillas (they’re about 150 cals each)

• Say “no thanks” to the sour cream and cheese

• Sub the rice for extra veggies if you want to go even lighter

You’ll end up with a skillet of hot chicken and veggies that hits every macro goal without putting you in a food coma.

2. Classic Sirloin (6 oz) with Steamed Broccoli

~520 calories | ~45g protein

Steak is a great high-protein option — and Chili’s does it surprisingly well for a chain restaurant.

Order the 6 oz sirloin with:

• Steamed broccoli (not fries)

• No butter topping (ask for it plain)

• Skip the bread if they offer any

You can also get the 10 oz version for more protein if your calories allow it — just know the fat content will be higher.

3. Margarita Grilled Chicken

~620 calories | ~50g protein

This is one of Chili’s designated “Guiltless Grill” items, and for once, the name isn’t totally misleading.

You get:

• A juicy grilled chicken breast

• Black beans

• Rice

• Pico de gallo

To make it even healthier:

• Ask for no tortilla strips

• Sub out the rice for extra black beans or veggies if you're watching carbs

This meal is well-rounded, flavorful, and filling without sending you into a food coma.

4. Ancho Salmon with Steamed Broccoli and Avocado

~600 calories | ~40g protein

Fish lovers, this one’s for you.

Chili’s Ancho Salmon comes with:

• A grilled filet seasoned with ancho chili and lime

• Steamed broccoli

• A scoop of avocado (healthy fat FTW)

It’s flavorful, rich in omega-3s, and surprisingly not drowned in sugar glaze like other chain restaurants’ fish entrees.

You could even double up on veggies for more volume without a calorie spike.

5. Santa Fe Chicken Salad (With Modifications)

Modified: ~480 calories | ~35g protein

Without help, this salad is a calorie bomb. But with a few tweaks? It becomes a great light meal.

How to order:

• Ask for grilled chicken instead of crispy

• Skip the tortilla strips

• Ask for light dressing on the side and use a tablespoon or two, max

Boom. You’ve got a crunchy, flavorful salad with lean protein and fiber — and none of the 1,200 calories Chili’s originally tried to sneak in there.

❌ Menu Items That Seem Healthy But Are Not

Let’s expose the liars.

❌ “Quesadilla Explosion Salad”

~1,400 calories | ~80g fat

Whoever decided to put a quesadilla inside a salad deserves to have their Wi-Fi cut.

This thing is a health trap with a leafy disguise. Avoid.

❌ “Crispy Chicken Crispers with Fries”

~1,600 calories | Massive sodium and fat

It’s basically a deep-fried salt bomb with more oil than a Texas gas rig.

❌ “Southwest Eggrolls”

~1,200 calories as an app

Spoiler: they're neither southwest nor eggrolls. They're deep-fried wraps of cheese and regret.

❌ Bottomless Chips and Salsa

“Just a snack,” right? Until you realize it's 1,000+ calories if you graze while waiting for your entrée.

What to Drink (and What to Definitely Not)

Better options:

• Water (obviously)

• Unsweetened iced tea

• Black coffee

• Diet soda (if you need something fizzy)

Avoid:

• Margaritas (250–500+ calories each)

• Regular soda

• “Hand-shaken” lemonade (basically candy in a cup)

Want a drink? Go with a light beer or a vodka soda. Just don’t turn dinner into happy hour unless you’re budgeting for it.

Can You Still Have Dessert?

If you must, split something with 3–4 people. Chili’s desserts are delicious, but they’re also:

• 1,200+ calories

• Pure sugar

• Gone in 90 seconds

You’ll survive the evening without them.

You Can Eat Smart at Chili’s — If You Order Like a Ninja

Chili’s isn’t a health food chain — but you can make smart choices there with a little creativity.

Stick to:

• Grilled proteins

• Veggie sides

• Light sauces or dressings

• Asking your server for tweaks (they’ve heard worse)

You don’t have to eat sad iceberg lettuce to stay healthy. You just have to dodge the fried, cheesy landmines.

Quick Recap: Top 5 High-Protein, Low-Calorie Chili’s Orders

1. Grilled Chicken Fajitas (No tortillas, no sour cream)

2. 6 oz Classic Sirloin + Steamed Broccoli

3. Margarita Grilled Chicken (Skip tortilla strips)

4. Ancho Salmon + Veggies

5. Modified Santa Fe Salad (Grilled chicken, dressing on side)