Low-Calorie, High Protein Options at Sonic Drive-In
October 2025 update
You can hit your protein goals at Sonic without turning dinner into “diet food.” The play: start with protein, keep sauces/cheese intentional, choose zero-cal drinks, and right-size portions (Jr. and wraps help a ton). Below is a skimmable list of reliable items. (Numbers are typical 2024–2025 ranges; restaurants and builds vary—use these as practical estimates.)
The Big List
Grilled Chicken Sandwich (no mayo)
Calories: ~380–440 • Protein: ~30–35 g
Description: Juicy grilled chicken on a bun with lettuce/tomato. Ask for no mayo or light mayo to keep it lean.
Grilled Chicken Wrap (light dressing) (where offered)
Calories: ~360–420 • Protein: ~25–30 g
Description: Portable protein with built-in portion control. Go light dressing or mustard.
Crispy Chicken Sandwich (no mayo)
Calories: ~440–520 • Protein: ~24–28 g
Description: Gets you the crunch without the sauce bomb. Add lettuce/tomato for volume.
Chicken Slinger (slider-size, no mayo)
Calories: ~320–360 • Protein: ~15–18 g
Description: Smaller bun, tidy calories—great when you want “a little something” with real protein.
Jr. Burger
Calories: ~300–340 • Protein: ~13–16 g
Description: Budget-friendly and portion-controlled. Mustard/ketchup only; load up lettuce, pickles, onions.
Single Patty Burger (regular bun, no mayo)
Calories: ~420–480 • Protein: ~22–26 g
Description: Classic Sonic flavour with trimmed extras. Keep cheese to one slice or skip it.
Lettuce-Wrapped Double Patty (mustard only, custom)
Calories: ~450–520 • Protein: ~40–46 g
Description: All protein, minimal bun calories. Add pickles/onions/tomato for crunch.
Grilled or Crispy Chicken Tenders (3-pc)
Calories: ~280–360 (grilled lower, crispy higher) • Protein: ~22–26 g
Description: Straightforward protein. Choose BBQ or buffalo and dip lightly.
Boneless Wings – 6-pc (buffalo, light sauce)
Calories: ~380–460 • Protein: ~25–30 g
Description: Higher protein than fries; go buffalo and ask for sauce on the side.
All-American Hot Dog (mustard/ketchup only)
Calories: ~330–380 • Protein: ~12–15 g
Description: Not a protein bomb, but a reasonable late-night pick if you keep toppings simple.
Chili Cheese Coney (light chili, no cheese)
Calories: ~360–420 • Protein: ~14–18 g
Description: If you’re craving chili, drop the cheese and go light on chili to keep it in range.
Breakfast Burrito – Jr. (egg + cheese; add bacon or sausage)
Calories: ~300–360 • Protein: ~12–18 g
Description: Compact breakfast protein; add bacon for a bump, skip creamy add-ons.
Breakfast Burrito – Regular (egg + bacon/sausage, no extra sauce)
Calories: ~440–520 • Protein: ~20–25 g
Description: Bigger appetite morning option—keep it simple inside the tortilla.
Bacon Breakfast Toaster Jr.
Calories: ~320–370 • Protein: ~14–18 g
Description: Classic egg + bacon flavour in a smaller footprint. Coffee black keeps the combo lean.
SuperSonic® Breakfast Bowl (when offered; no creamy sauce)
Calories: ~380–460 • Protein: ~22–28 g
Description: Eggs + protein without the tortilla. Hold creamy sauces to stay tidy.
Side Garden Salad + Grilled Chicken Add-On (if your location allows)
Calories: ~280–360 (dressing on side) • Protein: ~24–30 g
Description: Build a lighter meal; fork-dip the dressing.
Apple Slices
Calories: ~35–45 • Protein: 0 g
Description: A sweet bite that won’t crowd out your protein.
Zero-Cal Drinks: Water, Diet/Zero Soda, Unsweetened Iced Tea, Black Coffee
Calories: 0–5 • Protein: 0 g
Description: Keep drinks “quiet” so your calories buy protein, not sugar.
Quick Ordering Scripts (steal these) 😎
“Grilled Chicken Sandwich, no mayo—extra lettuce and tomato.”
“Jr. Burger—mustard and ketchup only—and a diet cherry limeade.”
“Could you lettuce-wrap a double patty? Mustard only, extra pickles/onions.”
“3 grilled chicken tenders with BBQ on the side, and unsweetened iced tea.”
“Jr. Breakfast burrito and a black coffee.”
Smart Swaps & Pitfalls (to stay low-cal/high-protein)
One-indulgence rule: cheese or mayo or bacon—pick one, not all three.
Dip, don’t drown: sauces on the side; a few dunked bites go a long way.
Fries/tots vs protein: when goals matter, trade the side for tenders, wings, or a Jr. burrito.
Right-size it: Jr. versions scratch the itch without blowing calories.
Late-night sanity: if it’s tacos, hot dogs, or sliders, keep drinks zero-cal and skip extra sides.
Let’s go!
Sonic can absolutely fit a lean, high-protein routine—just lead with grilled chicken, tidy burgers, tenders/wings, and quiet drinks. Keep sauces intentional, lean on Jr. sizes to right-size calories, and use lettuce wraps when you want a bigger protein hit without bun calories. Want this turned into ready-to-order Sonic meal combos for workdays, gym days, and late nights? Tell me your daily calorie + protein targets and I’ll map them out. 🚗💨💪
