There is a misconception that you can’t enjoy fast-food meals if you are watching your diet because all their meals are allegedly high-calorie and unhealthy. Popeyes’ low-calorie menu proves them wrong because you get to enjoy variety while watching your calorie intake.
Popeyes has got you whether you’re watching your diet or simply looking for lighter choices. This article breaks down the best low-calorie items on the Popeyes menu, from sides to main meals.
Low-Calorie Chicken Options
Popeyes is known for its chicken, so it is fitting that people watching their diets can enjoy chicken without breaking their streak. Here are some low-calorie chicken options.
| Item | Descriptions | Calories | Price |
| Blackened Chicken Tenders | These tenders do not have the usual breading and are grilled instead of fried, reducing the calories and fries. However, they are still flavorful because they still have the Cajun spice. | 170 Cal per 3 tenders | $4.49 |
| Bonafide Chicken Drumstick | Here is a good option if you want a lower-calorie version of the classic fried chicken. This drumstick contains fewer calories while still retaining the delicious taste. | 160 Cal | $2.19 |
| Naked Chicken Breast | Enjoy a lean protein option by ordering a grilled chicken breast without breading. | 210 Cal | $3.99 |
Low-Calorie Side Options
If you are not careful, you might have a high-calorie intake because of the sides you pair your meals with. However, with the low-calorie side options below, you have nothing to worry about.
| Item | Description | Calories | Price |
| Coleslaw | This is a healthy side that, despite the cream added, is still relatively low in calories. compared to the classic sides | 140 Cal | $2.29 |
| Green Beans | This is a healthy side made from Popeyes green beans and packed with flavor and fiber. | 60 Cal | $2.29 |
| Red Beans and Rice | Even though this side has slightly higher calories, it is filling and packed with fiber and protein. | 230 Cal | $2.99 |
Low-Calorie Sauces and Add-Ons
Being on a diet does not mean you can’t enjoy your meals to the fullest, including adding sauce to them.
| Item | Description | Calories | Price |
| Mardi Gras Mustard | It is a Cajun-inspired flavor made from tangy and spicy mustard sauce. It pairs perfectly with the blackened chicken tenders. | 35 Cal | $0.5+ per packet |
| Bayou Buffalo Sauce | This fiery vinegar-based sauce is a bit buttery and adds spiciness to your meal. | 40 Cal | $0.5+ per packet |
| Ranch Sauce | This buttermilk ranch sauce is rich, creamy, and indulgent. To reduce the calorie count, use only half the packet. | 140 Cal | $0.5+ per packet |
| Creole Cocktail Sauce | This tangy dipping sauce has a hint of heat and sweetness. | 30 Cal | $0.5+ per packet |
Low-Calorie Sandwiches
Popeyes sandwiches are a must-try, so it is good that lower-calorie options are suitable for people watching their calories.
| Item | Description | Calories | Price |
| Classic Chicken Sandwich (No Mayo) | Popeyes’ classic chicken sandwich is so flavorful that you wouldn’t know much difference in the absence of the mayo. | 390 Cal | $4.49 |
| Blackened Chicken Sandwich | This sandwich features grilled, blackened chicken breast instead of fried chicken, reducing the calories and fat. | 310 Cal | $4.99 |
| Loaded Chicken Wrap | This features a tender chicken strip wrapped in a soft flour tortilla with Popeyes’ signature red beans and rice. | 310 Cal | $2.49+ |
Low-Calorie Drink Options
Beverages are usually a hidden source of calories, so you must be careful when choosing a beverage, especially if you are on a diet.
| Item | Description | Calories | Price |
| Unsweetened Iced Tea | Enjoy Popeyes refreshing iced tea, perfect as a beverage for every meal without adding calories. | 0 Cal | $3.99 |
| Diet Coke | Diet Coke is a good option if you still want the usual without adding more calories. | 0 Cal | $2.99 |
| Bottled Water | You can’t go wrong finishing your meal with a chilled bottle of water. | 0 Cal | $3.29 |
| Lemonade | If you want to be a bit indulgent without going overboard, you can choose Popeyes classic lemonade, a lighter choice than soda. | 150 Cal | $3.29 |
Low-Calorie Combo Meals
You can enjoy a complete meal at Popeyes while sticking to your calorie goals. Here are some combos that allow you to do so.
| Item | Description | Calories | Price |
| Blackened Chicken Tenders Combo | This combo contains three blackened chicken tenders, green beans, and unsweetened iced tea. It is a protein-packed, flavorful meal with minimal calories. The bold Cajun spice gives it a spicy taste, while the rich green beans and unsweetened tea tone down the flavor a bit to give a satisfying, balanced meal. | 325 Cal | $9.29 |
| Classic Chicken Sandwich Combo | This combo features the no-mayo classic chicken sandwich, coleslaw, and diet soda. The creamy coleslaw balances the no-mayo sandwich, making the meal filling and delicious. Since the combo has a slightly higher calorie count, topping it off with diet soda is best.
| 530 Cal | $9.39 |
| Naked Chicken Breast Meal | The naked chicken breast meal is a lean and wholesome choice. It features perfectly seasoned chicken breast, red beans, rice, and bottled water. This well-balanced meal has the right amount of carbs and protein. | 440 Cal | $4.99 |
Other Low-Calorie Items
If you are looking for an alternative to the low-calorie options given above, consider these meals.
| Item | Description | Calories | Price |
| Cajun Fish Filet (Seafood) | This delicious seafood option is Popeyes’ signature meal. It is made from lightly breaded fish fillets and is spicy and flavorful, making it an indulgent option. | 340 Cal | $4.99+ |
| Chicken Nuggets (Kids Meal) | If you are craving chicken nuggets, you can indulge your craving with the kid’s meal size of Popeyes chicken nuggets. | 150 Cal | $6.99 (4PC) |
How to Customize Low-Calorie Options at Popeyes
Making the right customization choices can help you significantly reduce your calorie count while still enjoying Popeyes’ signature meals. Here are some practical meals for customizing your order.
Opt for Grilled Chicken Instead of Fried
Popeyes sandwiches are irresistible, so if you insist on getting the classic chicken sandwich, request that it be grilled instead of fried. This helps you cut down on the calories without sacrificing the chicken.
You can also request that the breading be lighter and less greasy or that it be skipped completely. Don’t worry; you will not notice the difference with the bold Cajun spices flavoring the chicken.
Skip or Reduce Sauces
Popeyes offers low-calorie sauces that are perfect alternatives to the heavy sauce options available. So, if you do not want to skip the sauce altogether, you can choose these options. Moreover, you can reduce the sauce quantity to half a packet to reduce the calories without sacrificing the flavor.
Order Kids’ Meals Sizes
This is a no-brainer because ordering a kid’s meal means getting a smaller portion, resulting in fewer calories. While this does not mean you can order anything on Popeyes’ kids’ menu when watching your calorie count, you can indulge a few times and treat yourself. Also, you can choose from smaller sizes of drinks, desserts, and sides.
Remove High-Calorie Add-Ons
Some add-ons in the meals bump up the calorie count on these meals. To solve this problem, simply request that these add-ons be removed, and you can safely enjoy the meals without any worries. Examples of these high-calorie add-ons are mayonnaise in sandwiches, extra cheese, or heavy toppings.
Build a Customized Meal
If you have issues choosing the meals available at Popeyes due to your diet preferences, you can choose your meal content. You can swap sides, remove toppings and sauces, and ask for extra veggies instead of extra bacon.
Frequently Asked Questions (FAQs)
Is Popeyes coleslaw a healthy side option for a low-calorie meal?
Absolutely. Popeyes coleslaw is just 140 calories per serving, giving you a yummy, creamy side that is lighter than other sides like fries and biscuits.
How many calories are in Popeyes 2-piece chicken tenders?
The 2-piece chicken tenders contain 340 calories, so the blackened tenders are a better option, giving you 170 calories for three tenders.
Can I customize my Popeyes combo meal to make it lower in calories?
Sure. You can decide to remove the sauce, swap fried chicken for grilled chicken, or choose calorie-free drinks, even if it is an already-designed combo deal.
What is the lowest-calorie drink option at Popeyes?
Unsweetened iced tea, Diet Coke, and water are all zero-calorie options. If you want a sweet beverage, the classic lemonade has the lowest calories, at 150 Cal.
Does Popeyes offer any low-calorie desserts?
Most desserts at Popeyes are calorie-dense. If you are watching your calorie intake, skip dessert or choose fruits at home.
Conclusion
It is possible to have it all: enjoy Popeyes’ delicious flavored meals and watch your calories. Popeyes ensures no one is left out with low-calorie options available to suit your preferences. Even though they are lower-calorie options, they are still as appetizing and flavorful as Popeyes’ usual meals. And when you want the usual classic meals, you can customize them to give a minimal calorie count. So, there is no excuse not to enjoy Popeyes’ delicious meals anytime you want.
