Low Calorie, High Protein Options at Rally's

November 2025 update

Rally’s isn’t exactly a salad bar—but you can still make macro-smart choices. The wins here are plain wings, chicken tenders, chili, and single-patty burgers. Below you’ll find the most reliable lower-calorie, higher-protein items with calories, protein, carbs, fat, and sodium so you can order fast and stay on track. (Numbers are 2025 ranges; kitchens and regional items vary a bit.)

The Big List (Calories • Protein • Carbs • Fat • Sodium)

Standout Protein Plays

5 pc Classic Wings (Plain)
≈350 kcal • 35 g P • 2 g C • 23 g F • ~760 mg Na
Phenomenal protein per calorie. Add hot sauce if you want heat without many calories.
3 pc Fry-Seasoned Chicken Tenders
≈410 kcal • 27 g P • 33 g C • 20 g F • ~1,120 mg Na
Solid protein with a crispy bite. Dip lightly to keep calories in check.
5 pc Classic Wings (Angry/Medium Buffalo)
≈360–360 kcal • 35 g P • 3–5 g C • 23 g F • ~1,530–1,630 mg Na
Same protein as plain; sodium climbs with Buffalo sauces. Good when you need flavor without extra calories.
Bowl of Chili (12 oz)
≈380 kcal • 23 g P • 26 g C • 20 g F • ~1,800 mg Na
Cozy, filling, and sneaky-high protein. Great on cold days or when you want a fork-and-spoon meal.
8 pc Chicken Bites (Classic or BBQ Dry Rub)
≈330 kcal • 14 g P • 20 g C • 22 g F • ~920–1,060 mg Na
Smaller portion for lighter days. Pair with a low-cal drink.

Lighter Burgers & Sandwiches (single-patty wins)

All American Cheeseburger
≈330 kcal • 13 g P • 31 g C • 18 g F • ~1,050 mg Na
Classic flavor in a tidy calorie budget. Add extra pickles/onions for volume without calories.
Mushroom Swissburger
≈330 kcal • 15 g P • 29 g C • 15–18 g F • ~930 mg Na
Umami-heavy and still portion-controlled.
Checker/Rallyburger® (single)
≈390 kcal • 12 g P • 33 g C • 28 g F • ~930 mg Na
Heavier on fat, but still a manageable total if you skip fries.
Grilled Hot Dog
≈310 kcal • 11 g P • 25 g C • 18 g F • ~1,000 mg Na
Simple and salty; add mustard for flavor with minimal calorie impact.
Chili Dog
≈360 kcal • 13 g P • 28 g C • 21 g F • ~1,290 mg Na
A heartier handheld that stays under ~400 calories.

⚠️ Bigger burgers (Big Buford®, Baconzilla!®, BBQ brisket stacks) are delicious but calorie-dense—think ~770–1,210 kcal with 30–58 g protein. Save those for bulk days.

Fish & Chicken Sandwiches (read before you bite)

Crispy Fish Sandwich: ≈460 kcal • 14 g P • 51 g C • 23 g F • ~910 mg Na
Classic Mother Cruncher™ Chicken Sandwich: ≈700 kcal • 28 g P • 62 g C • 41 g F • ~2,270 mg Na
Spicy Chicken Sandwich: ≈580 kcal • 15 g P • 38 g C • 49 g F • ~1,440 mg Na

Good protein, but the fried bun + sauces push calories up fast. If you choose one, keep sides light.

Fries & Sides (for context)

Famous Seasoned Fries — Small: ≈390 kcal • 5 g P • 49 g C • 19 g F • ~870 mg Na
Monsterella Stix™ (4 pc + marinara): ≈280 kcal • 12 g P • 20 g C • 17 g F • ~1,060 mg Na
Cheese Chili Cheese Fries — Regular: ≈540 kcal • 7 g P • 43 g C • 37 g F • ~1,510 mg Na

Fries are iconic, but they’re not your macro friend. If you want the flavor, split a small.

Ready-to-Order Combos (copy/paste)

~350–450 Calories • 30–35 g Protein

5 pc Plain Wings + diet soda or water.
All American Cheeseburger + unsweet tea (skip fries).

~500–650 Calories • 30–45 g Protein

3 pc Tenders + side of pickles (or hot sauce) + diet soda.
Chili (12 oz) + Grilled Hot Dog (mustard) — a cozy, protein-forward duo.

~700–800 Calories • 40–55 g Protein

Classic Mother Cruncher + plain side salad or bottled water (skip fries).
5 pc Buffalo Wings + All American Cheeseburger (share a few fries if you must).

Sauce & Dip Math (tiny choices, big swings)

Buffalo (packet or wing toss): ≈5–10 kcal but sodium heavy → big flavor for almost no calories.
Sweet & Smoky BBQ (sauce/dipper): ≈60–80 kcal; watch sugar.
Ranch / Blue Cheese (dippers): ≈150–230 kcal—tasty, but portions add up fast.
Parmesan Garlic (wing sauce): ≈160 kcal per oz—richest of the bunch.

Playbook: choose one rich dip (or go half), and use Buffalo or mustard for extra punch without many calories.

Quick Picks by Goal

Leanest true meal, still filling:
5 pc Plain Wings (≈350 kcal, 35 g protein).
Handheld under ~360 calories:
All American Cheeseburger (≈330 kcal, 13 g P) or Chili Dog (≈360 kcal, 13 g P).
Warm, spoonable protein:
Chili (12 oz) (≈380 kcal, 23 g P).
Best protein per calorie on a “bigger” order:
5 pc Wings + 3 pc Tenders (≈760 kcal, ≈62 g protein). Split with a friend or save half.

Tiny Tweaks That Help (without ruining the fun)

Wings first, fries second: you’ll feel fuller with far fewer calories.
Pick one “extra”: cheese or bacon or a creamy dip—not all three.
Add volume for free: extra pickles/onions/jalapeños bring crunch and flavor without calories.
Drink choice matters: water, diet soda, or unsweet tea keeps room for protein, not sugar.
Sodium is high: enjoy the meal, then drink water and plan a potassium-rich snack later (banana, yogurt, beans).

Last Bite: Rally’s Without the Calorie Hangover 🍟➡️💪

Lead with plain wings, tenders, chili, and single-patty burgers. Keep dips intentional, share the fries, and you’ll leave satisfied—not sleepy. Tell me your daily calorie + protein targets and I’ll turn this into ready-to-order Rally’s sets for work nights, road trips, and game days.