Low-Calorie, High-Protein Options at Red Rooster
Let’s face it—when you think of Red Rooster, the first thing that comes to mind probably isn’t "healthy eating." It’s the land of golden, crispy chicken and indulgent sides that could derail the best of diets. But here’s the kicker: you actually CAN eat high-protein and low-calorie meals at Red Rooster without feeling like you’re on a diet of sadness and regret.
We’ve scoured the menu, crunched the numbers, and found the best high-protein, low-calorie options that let you hit your macros without sacrificing taste. Let’s get into it.
1. Classic Roast Chicken (Quarter Chicken, No Skin)
Calories: 182 kcal
Protein: 32g
If you’re looking for a pure protein powerhouse, this is your go-to. Skipping the skin cuts down on unnecessary fat while keeping that juicy, flavorful roast chicken goodness. It’s simple, clean, and straight-up gains in a box. Add a side of veggies, and you’ve got a meal fit for a macro-tracking champion.
2. Rippa Sub (Grilled, No Mayo, Extra Chicken)
Calories: 330 kcal
Protein: 42g
We took the beloved Rippa Sub and made it less guilty and way more protein-packed. Swap out the fried chicken for grilled, ditch the mayo (which saves you a solid 100 calories), and double up on the chicken. The result? A lean, mean, protein-loaded machine that actually feels like a proper meal.
3. Flayva Wrap (Grilled, No Sauce)
Calories: 280 kcal
Protein: 34g
A chicken wrap that won’t ruin your progress? It’s possible. Grilled chicken brings the protein, while skipping the sauce keeps calories in check. If you still need a little something extra, go for mustard or a squeeze of lemon—both are calorie-free but add a punch of flavor.
4. Garden Side Salad with Grilled Chicken
Calories: 210 kcal
Protein: 29g
Before you roll your eyes at "salad," hear us out. This isn’t just some sad pile of leaves—it’s packed with lean grilled chicken, crunchy veggies, and fiber to keep you full. Opt for balsamic vinegar or a light dressing, and you’ve got yourself a low-calorie, high-protein meal that doesn’t feel like punishment.
5. Chicken Strips (Grilled, No Sauce)
Calories: 190 kcal
Protein: 33g
Think chicken tenders, but make it macro-friendly. Unlike their deep-fried cousins, the grilled version keeps things lean while still packing a satisfying punch. Ditch the sugary dipping sauces and pair it with a side of steamed veggies or even a small portion of sweet potato fries for a balanced, guilt-free meal.
6. Snack Chicken Sub (Grilled, No Cheese, Extra Chicken)
Calories: 315 kcal
Protein: 44g
If you’re in a hurry but still want something filling and protein-dense, this is your move. By ditching the cheese and adding extra chicken, you get a whopping 44 grams of protein in a handheld package. It’s fast, convenient, and won’t leave you feeling sluggish.
7. Regular Roast Chicken & Peas
Calories: 265 kcal
Protein: 38g
Peas are underrated. They’re packed with fiber and protein, and when you pair them with lean roast chicken, you’ve got a low-calorie, nutrient-dense meal that actually tastes great. Plus, peas have a bit of natural sweetness that balances the savory goodness of the chicken. Win-win.
8. Roast Chicken Leg (No Skin) with Sweet Potato Mash
Calories: 275 kcal
Protein: 31g
Need something comforting but still macro-friendly? The roast chicken leg (without the skin) keeps calories in check, while sweet potato mash gives you slow-digesting carbs to fuel your day. It’s the perfect meal when you need something hearty without going overboard.
Eating Smart at Red Rooster
Let’s be real—you don’t have to give up eating out to stay on track. Red Rooster has plenty of high-protein, low-calorie options if you just tweak your order a little. Go for grilled over fried, ditch unnecessary sauces, and double up on lean protein whenever possible.
By making these small swaps, you can enjoy your food AND stay on top of your fitness goals—all without feeling like you’re just eating dry chicken and lettuce.
So next time you hit up Red Rooster, remember: you can still eat like a beast without wrecking your diet.
