Low-Calorie, High-Protein Options at Oporto
Oporto is all about flame-grilled Portuguese-style chicken, and if you’re smart about what you order, it can be a great place to get your high-protein fix without blowing your calorie budget. Of course, if you go all-in on loaded fries and creamy sauces, things can get out of control fast.
The good news? With the right choices, you can enjoy Oporto without derailing your macros. Here’s how to do it right.
1. Single Bondi Burger (No Mayo, Extra Chicken)
Calories: 380 kcal
Protein: 50g
The Bondi Burger is a classic, and with a few tweaks, it becomes a macro-friendly beast. Skipping the mayo saves around 120 calories, and adding extra grilled chicken bumps the protein up to 50g—perfect for a post-workout meal that won’t leave you sluggish.
2. Naked Grilled Chicken Salad (No Cheese, No Dressing)
Calories: 320 kcal
Protein: 42g
If you want something lean and packed with protein, this is the way to go. The flame-grilled chicken adds serious flavor, while keeping the dressing on the side lets you control the calories. If you need a bit more substance, ask for extra chicken or some avocado.
3. Double Fillet Oprego (No Butter, No Cheese)
Calories: 430 kcal
Protein: 54g
This is the ultimate high-protein sandwich at Oporto. The double fillet means you’re getting over 50g of protein, and skipping the butter and cheese keeps the calories in check. It’s satisfying, packed with flavor, and won’t leave you feeling weighed down.
4. 5 Flame-Grilled Chicken Tenders (No Sauce)
Calories: 280 kcal
Protein: 45g
Oporto’s grilled tenders are one of the best high-protein, low-calorie options on the menu. Skipping the sauce saves unnecessary sugar and calories, and you’re left with a lean, protein-packed meal or snack. Perfect for when you want something quick but still macro-friendly.
5. Single Oprego Wrap (No Cheese, Extra Chicken)
Calories: 390 kcal
Protein: 52g
Wraps can be sneaky calorie bombs, but this version keeps things clean and high-protein. The extra grilled chicken takes the protein up to over 50g, while skipping cheese saves unnecessary fat. Still tastes great, still satisfies cravings, but won’t ruin your diet.
6. Grilled Chicken Bowl (No Rice, Extra Chicken)
Calories: 360 kcal
Protein: 56g
One of the most protein-dense meals on the menu, this bowl is perfect for clean eating. Dropping the rice saves about 200 calories, and adding extra chicken means you’re fueling up with pure protein. Pair it with veggies and spicy sauce for a flavorful meal.
7. Chicken Rappa (No Cheese, No Mayo, Extra Chicken)
Calories: 400 kcal
Protein: 50g
This high-protein wrap gives you the best of both worlds—convenience and solid macros. The grilled chicken keeps it lean and filling, and dropping the mayo and cheese ensures you’re getting protein without excess calories. If you need a bit more flavor, add a squeeze of lemon or chili sauce.
8. Quarter Chicken (No Skin) with Grilled Corn
Calories: 380 kcal
Protein: 48g
Oporto’s flame-grilled quarter chicken is a solid choice—but the skin is where most of the fat and extra calories hide. Removing it keeps it lean and packed with protein. Pairing it with grilled corn adds fiber and natural sweetness while keeping things healthy.
9. Spicy Chicken Bowl (No Rice, Extra Chicken, No Sauce)
Calories: 370 kcal
Protein: 55g
If you like spicy food and need a protein hit, this is a great option. Cutting out rice and keeping the sauce light makes it a lean, high-protein meal that still delivers big on flavor and satisfaction.
10. 3 Flame-Grilled Chicken Strips with Side Salad
Calories: 290 kcal
Protein: 44g
When you need a lighter meal that still packs in protein, this is a great combo. The grilled strips are flavorful and low in calories, while the salad keeps things fresh. Keep the dressing light, and you’ve got a meal that keeps you full without the bloat.
Eating Smart at Oporto
Oporto’s flame-grilled chicken makes it one of the better fast-food places to find high-protein meals, but you still need to make smart swaps to keep calories in check. Stick to grilled over fried, skip heavy sauces, and double up on protein whenever possible.
With the right choices, you can enjoy all the bold flavors of Oporto while still staying on track with your fitness goals. So next time you’re craving Portuguese-style chicken, you know exactly what to order!
