Low-Calorie, High-Protein Options at Nando’s
Nando’s isn’t just about slathering chicken in as much peri-peri sauce as humanly possible (though, let’s be honest, that’s a big part of it). If you play your cards right, you can walk away from a Nando’s meal feeling full, satisfied, and still on track with your fitness goals.
We’ve gone through the menu and pulled out the best high-protein, low-calorie options that won’t sabotage your macros. Whether you’re bulking clean, cutting, or just want to eat healthier without sacrificing flavor, these picks have got you covered.
1. Quarter Chicken (No Skin)
Calories: 172 kcal
Protein: 33g
This is one of the best choices on the menu if you’re all about that lean protein life. The skin is where most of the fat hides, so ditching it keeps things clean while still giving you that juicy, flame-grilled chicken goodness. Pair it with a side of spicy rice or corn on the cob for a well-rounded meal.
2. Butterfly Chicken (No Sauce)
Calories: 332 kcal
Protein: 60g
If you need serious protein, this is your go-to. The butterfly cut means more chicken, more gains, and fewer distractions (looking at you, unnecessary carbs). It’s already flavorful thanks to the peri-peri marinade, but if you need extra sauce, go for a light drizzle on the side instead of drenching it.
3. 5 Grilled Chicken Wings (No Skin)
Calories: 280 kcal
Protein: 48g
Wings, but make them lean and mean. Taking off the skin saves a solid chunk of calories while keeping the smoky peri-peri taste intact. You’ll still get that satisfying bite, but without the extra fat. Great as a protein-packed snack or part of a bigger meal.
4. Chicken Livers (Regular Size, No Butter Roll)
Calories: 276 kcal
Protein: 44g
Chicken livers might not be everyone’s first pick, but they’re secretly one of the best things on the menu. Packed with protein, iron, and essential nutrients, they’re a powerhouse food. Just skip the butter roll, and you’ve got a meal that’s lean, hearty, and different from your standard chicken breast.
5. Spiced Chickpeas and Grilled Chicken Bowl
Calories: 450 kcal
Protein: 42g
This one is a solid balanced meal. You get the protein from the grilled chicken, fiber and extra protein from the chickpeas, and enough spices to keep things interesting. It’s slightly higher in calories, but if you’re active, it’s a great choice that won’t leave you feeling hungry in an hour.
6. Supergrain Salad with Grilled Chicken (No Dressing)
Calories: 365 kcal
Protein: 39g
For the days when you want to eat something that makes you feel like a health guru, this is it. The grains give you slow-digesting carbs for steady energy, while the grilled chicken packs in the protein. Skip the dressing or ask for it on the side to keep the calories lower.
7. Chicken Breast Pita (No Mayo, Extra Chicken)
Calories: 410 kcal
Protein: 55g
If you need something handheld, this is a great alternative to the usual burgers. Swapping mayo for a spicy or yogurt-based sauce keeps things lighter, and doubling up on chicken makes sure you hit your protein target. Great for eating on the go without totally wrecking your diet.
8. Peri-Peri Chicken Tenders (Grilled, No Sauce)
Calories: 240 kcal
Protein: 38g
These are basically the healthier version of chicken nuggets. Grilled to perfection, packed with protein, and ready to be dipped in something lighter like lemon & herb sauce. A great snack or part of a bigger meal.
9. Corn on the Cob with Grilled Chicken Breast
Calories: 370 kcal
Protein: 46g
Corn isn’t just a side dish—it’s a solid source of fiber and slow-burning carbs. Pairing it with a lean grilled chicken breast makes for a simple, satisfying meal that won’t leave you feeling sluggish. Just go easy on any butter or extra seasoning.
10. Grilled Chicken Wrap (No Cheese, No Mayo, Extra Chicken)
Calories: 390 kcal
Protein: 52g
Wraps can be sneaky high in calories, but if you make the right swaps, they can actually be a great choice. Removing cheese and mayo saves unnecessary fat while adding extra chicken turns it into a protein beast. It’s filling, flavorful, and way better than grabbing fast food elsewhere.
Winning at Nando’s Without Ruining Your Diet
Eating out doesn’t have to mean tossing your diet in the bin. Nando’s gives you plenty of ways to keep it lean, high-protein, and still packed with flavor—you just have to know what to order. Stick to grilled options, avoid heavy sauces, and double up on chicken when you can. With these choices, you can enjoy your peri-peri fix while still smashing your fitness goals.
