What is the healthiest thing to eat at Popeyes?

November 22, 2025 •

3 min read

A 2024 study showed that opting for grilled over fried protein can reduce a fast-food meal's calorie count by over 50%. Understanding what is the healthiest thing to eat at Popeyes involves focusing on menu items that prioritize lean protein and vegetable-based sides to make a more mindful meal choice.

Quick Summary

This guide breaks down the best menu choices at Popeyes for a lower-calorie, higher-protein meal. Focus on lean protein options like Blackened Tenders and pair them with healthier sides such as coleslaw or green beans, while also being mindful of high-sodium sauces and sugary drinks to create a more balanced meal.

Key Points

Opt for Blackened Chicken Tenders: These are grilled, not breaded, making them the lowest-calorie and highest protein-to-calorie option for a filling main dish.
Choose Smarter Sides: Select vegetable-based sides like coleslaw or corn on the cob over high-fat Cajun fries and biscuits to reduce overall fat and calories.
Avoid Sugary Drinks and Sauces: Stick with water or unsweetened tea and use low-calorie, low-sodium hot sauce instead of high-fat, high-sugar sauces and beverages.
Prioritize Portion Control: Ordering a-la-carte allows you to control portion sizes and avoid the excess calories that often come with combo meals.
Skip the Biscuit: While tasty, a single biscuit adds a significant number of calories and carbohydrates with little nutritional benefit.
Be Mindful of Sodium: Even healthier items can be high in sodium, so check nutritional information when possible and use high-sodium items like the Cajun Fish Filet sparingly.
Focus on Protein: The Blackened Chicken Tenders offer a substantial amount of protein, which helps promote a feeling of fullness and satiety.

Your Guide to Healthier Choices at Popeyes

When dining at a fast-food restaurant like Popeyes, making health-conscious choices requires some strategy. The key is to look for menu items that are not breaded or deep-fried and to be mindful of your side dishes and sauces. The Blackened Chicken Tenders stand out as the undisputed healthiest entree, offering a flavorful, high-protein option that is significantly lower in calories and sodium than its fried counterparts.

The Healthiest Entrees on the Menu

Navigating the Popeyes menu for a healthier meal means looking beyond the signature fried chicken. The blackened chicken items are your best bet. A three-piece serving of Blackened Tenders contains only 170 calories and 26 grams of protein, a significant difference from the 450 calories and 29 grams of protein in the classic fried version. This provides a satisfying protein boost with far less saturated fat and sodium. For those seeking variety, the chicken leg can also be a better choice than a breast due to its smaller size and lower overall calorie count.

Blackened Tenders: The leanest and highest protein-to-calorie choice on the menu. A 3-piece order is a solid option for managing calorie intake.
BONAFIDE Chicken Leg: A single mild chicken leg is a more moderate choice than a large breast, with fewer calories and less fat.
Cajun Fish Filet (limited availability): This can be a lower-calorie seafood entree, but it can also be very high in sodium, so check the nutritional information if available.

Smart Side Dish Swaps

The sides can often add hidden calories and sodium to your meal. Choosing wisely can dramatically improve the overall nutritional profile of your order. While Popeyes' menu can vary, there are some consistent smarter choices available.

Coleslaw: This side is a surprisingly decent choice. It contains vegetables and is lower in sodium and saturated fat than fried options like Cajun fries.
Green Beans: Though not as readily available as they once were, if your location serves them, they are a great vegetable-based option, often prepared with a flavorful Cajun seasoning rather than heavy sauces.
Corn on the Cob: A good choice for adding fiber to your meal with low sodium, especially if you skip the butter.
Red Beans & Rice: While higher in carbohydrates, a small portion of this side contains a good amount of protein and is lower in sodium than many other options.

Comparison Table: Healthier vs. Indulgent Choices


Item	Calories	Fat	Saturated Fat	Sodium	Protein
3 pc. Blackened Tenders	170	2g	0g	550mg	26g
3 pc. Classic Tenders	450	21g	9g	1820mg	29g
Regular Coleslaw	140	10g	2g	190mg	1g
Regular Cajun Fries	270	14g	Not Provided	Not Provided	Not Provided
Regular Mashed Potatoes w/ Gravy	110	4g	2g	590mg	3g

Drink and Sauce Considerations

Your beverage and sauce choices can make a significant difference. Sugary sodas and sweet teas add a large number of empty calories and sugar, which can cause blood sugar spikes. Opting for water or unsweetened iced tea is the best choice. Sauces, while flavorful, can also be packed with calories, sodium, and sugar. Instead of creamy, high-fat sauces like Buttermilk Ranch, consider using the low-calorie, low-sodium hot sauce.

Creating a Balanced, Mindful Meal

Even with healthier choices, portion control is crucial for balancing your Popeyes meal. Consider these strategies for a more mindful dining experience:

Order a-la-carte: Instead of a meal combo, which often includes fries and a sugary drink, build your own meal. Order three or five blackened tenders and a side of coleslaw or corn.
Prioritize protein: The high protein content of the Blackened Tenders will help you feel fuller for longer, which can prevent overeating.
Practice mindful eating: Savor each bite of your meal instead of rushing through it. Pay attention to your body's fullness cues to know when you've had enough. You can learn more about mindful eating techniques from authoritative sources like the Mindful Eating section of the Mayo Clinic website.

Conclusion: Making Healthier Decisions is Possible

It is possible to enjoy a meal at Popeyes while making healthier choices. By selecting the Blackened Tenders as your main protein and opting for vegetable-based sides like coleslaw or green beans, you can significantly reduce your calorie, fat, and sodium intake. Complementing your meal with water and skipping high-calorie sauces further enhances its nutritional value. The key is to be aware of the menu's options and to make deliberate swaps that align with your health goals, proving that fast food can occasionally fit into a balanced diet.

Frequently Asked Questions

Yes, Popeyes Blackened Chicken Tenders are considered the healthiest entree option because they are not breaded or fried, resulting in lower calories, fat, and sodium than the classic tenders while still providing a good source of protein.

The regular green beans side is one of the lowest-calorie options, containing just 60 calories, making it a smart choice to pair with your entree for a more balanced meal.

Compared to other sides like fries or biscuits, Popeyes coleslaw is a relatively healthier option. It contains vegetables and is lower in fat and sodium than most fried sides.

The healthiest drink options at Popeyes are water or unsweetened iced tea. These choices help you avoid the added sugar and calories found in sodas and sweetened tea.

For a healthier meal, you should avoid deep-fried items like classic chicken and tenders, as well as high-calorie, high-sodium sides like Cajun fries and creamy sauces like Buttermilk Ranch.

Yes, you can. The Blackened Chicken Tenders contain very few carbohydrates (just 2g for a 3-piece order) and can be paired with a low-carb side like green beans to create a low-carb meal.

To reduce calories, choose Blackened Tenders instead of fried chicken, opt for coleslaw or green beans over fries, and drink water instead of soda. Ordering a-la-carte also helps control portion sizes.