What's the healthiest thing to get at Popeyes?

A 5-piece order of Popeyes Blackened Chicken Tenders contains just 280 calories and a massive 43 grams of protein, making it the clear standout for health-conscious diners. Finding healthy options at a fried chicken joint may seem impossible, but with the right choices, a balanced meal is absolutely achievable.

Quick Summary

This guide reveals the best nutritional options at Popeyes by focusing on non-fried chicken, smart side choices, and simple menu customizations to reduce calories, fat, and sodium.

Key Points

• Blackened Tenders: The best low-calorie, high-protein option is the Blackened Chicken Tenders, which are not breaded or fried.

• Green Beans Side: A side of green beans is a low-calorie, low-fat vegetable option to balance your meal.

• Avoid High-Calorie Sauces: Skip creamy sauces like Buttermilk Ranch and instead opt for hot sauce to add flavor without excess calories.

• Ditch the Bun: When ordering a sandwich, removing the bun and minimizing sauce helps control the calorie and sodium count.

• Smart Beverage Choice: Choose water or unsweetened iced tea over sugary sodas to avoid empty calories.

• Portion Control is Key: A single BONAFIDE Chicken Leg is a better choice than a breast for managing calories and fat.

The #1 Healthiest Choice: Blackened Chicken

Without a doubt, the Blackened Chicken Tenders are the healthiest main dish at Popeyes. Unlike the traditional fried chicken, these tenders are not breaded and are cooked with a robust Cajun and Creole seasoning, resulting in a flavorful but significantly healthier option. A 5-piece order packs an impressive 43 grams of protein for only 280 calories, with minimal fat and carbohydrates.

For a complete meal, consider the Blackened Chicken Sandwich. However, be aware that while the chicken is breading-free, the overall sandwich—with its brioche bun and sauce—jumps to around 700 calories and 1,500mg of sodium. A smarter approach is to order the blackened tenders on their own and skip the bun and high-calorie mayonnaise-based sauce for a much cleaner meal.

Choosing Your Sides Wisely

Side dishes can make or break the nutritional value of your meal. Fortunately, Popeyes offers a few excellent choices if you know what to look for. The key is to swap fried and heavy options for lighter, vegetable-based sides.

Healthier Side Choices

• Green Beans: A regular order of green beans contains only 60 calories and just 2 grams of fat, offering a simple and nutritious vegetable serving.
• Corn on the Cob: This is another low-sodium vegetable option. While slightly higher in calories than green beans, it provides fiber and is a much better choice than fries.
• Coleslaw: A regular coleslaw contains a reasonable 140 calories and is relatively low in sodium compared to other sides. It provides some vegetables, though it is not as low-fat as the green beans.

Sides to Minimize or Avoid

• Cajun Fries: A large order of Cajun fries can have up to 800 calories and 1,700mg of sodium, making them one of the most caloric sides on the menu.
• Mashed Potatoes with Gravy: While less caloric than fries, a regular serving still adds 110 calories. Be mindful of portion sizes.
• Mac & Cheese: A large mac & cheese side contains a substantial 600 calories, a significant calorie investment for a side dish.

Smart Swaps and Customizations

Maximizing the health benefits of your Popeyes meal is all about being a savvy customer. Simple substitutions can drastically reduce the fat, calorie, and sodium counts.

• Skip the Buns and Biscuits: Buns and biscuits add unnecessary refined carbohydrates and calories. For instance, a single biscuit adds 210 calories. If you get a sandwich, consider ditching the bun altogether.
• Control the Sauce: Dipping sauces can add hundreds of milligrams of sodium and many calories. Stick with a side of hot sauce for bold flavor with negligible calories, and avoid fatty options like Buttermilk Ranch.
• Choose Smaller Portions: Instead of a large portion, opt for regular-sized sides. The difference between a regular (270 calories) and a large (800 calories) Cajun fries is substantial.
• Opt for Water or Unsweetened Tea: Sugary sodas and sweet tea pack significant amounts of calories and sugar. Choose water or unsweetened iced tea to keep your beverage calorie-free.

Making a Meal: Putting It All Together

A healthy meal at Popeyes can be as simple as combining the right components. Consider these combinations:

• The Go-To: 5-Piece Blackened Tenders with a regular Green Beans side. This provides high protein, low calories, and a serving of vegetables for a filling and sensible meal.
• The Low-Carb Special: 3-Piece Blackened Tenders with a side of Coleslaw. This is a flavorful and low-carb meal, as the tenders have only 2g of carbs per 3 pieces.
• The Lighter Fried Option: One BONAFIDE Chicken Leg with a side of Green Beans. The leg has significantly fewer calories than the breast, making it a more manageable option if you can't resist the classic fried chicken.

Healthier Side-by-Side: Popeyes Menu Comparison

Item Category	Healthier Option	Nutrition (Approximate)	Less Healthy Option	Nutrition (Approximate)
Chicken	5-piece Blackened Tenders	280 cal, 43g protein	5-piece Classic Tenders	740 cal, 63g protein
Chicken Part	1 BONAFIDE Chicken Leg	160 cal, 14g protein	1 BONAFIDE Chicken Breast	380 cal, 35g protein
Side Dish	Regular Green Beans	60 cal, 2g fat	Large Cajun Fries	800 cal, 41g fat
Sauce	Hot Sauce	Negligible calories	1 oz Buttermilk Ranch	140 cal, 15g fat
Beverage	Unsweetened Iced Tea	0 calories	Large Sweet Tea	High calories/sugar

What to Avoid for a Healthier Meal

While customization helps, some items are inherently less diet-friendly and are best avoided, especially on a regular basis. The top contenders include:

• Spicy or Classic Chicken Sandwich: At 700 calories each, these sandwiches are high in fat and sodium and will quickly derail a healthy eating plan.
• Boneless Wings: The various boneless wing options can be extremely high in calories, sodium, and fat, with some flavors topping 1000 calories per serving.
• Desserts: Items like the Pecan Pie or Mardi Gras Cheesecake are loaded with sugar, fat, and calories. Stick to the savory menu for healthier choices.

Conclusion

Making healthier choices at Popeyes is not about sacrificing flavor but about making smarter substitutions. The best strategy involves centering your meal around the high-protein, low-calorie Blackened Chicken Tenders. By pairing these with a low-fat side like green beans, opting for a zero-calorie drink, and being mindful of high-calorie sauces and desserts, you can enjoy a satisfying meal that aligns with your health and fitness goals. Remember that nutritional information is key to making informed decisions, so check the official data for any new menu items or specific dietary needs. For additional insights on Popeyes' nutritional values, consult resources like Verywell Fit.

For a complete guide to all menu item nutritional information, visit the official Popeyes website.

Key Takeaways

• Blackened Tenders are King: The non-breaded, marinated Blackened Chicken Tenders offer the best calorie-to-protein ratio on the menu.
• Choose Sides Wisely: Opt for Green Beans or Corn on the Cob over high-calorie fried items like Cajun fries to reduce fat and calories significantly.
• Sauce Smart, Not Hard: Use hot sauce for flavor without the caloric load. Avoid heavy, creamy sauces like Buttermilk Ranch.
• Banish the Bun: For a lighter meal, order the Blackened Tenders without the bun and scrape off any extra sauce.
• Stick to Water: Choosing water or unsweetened iced tea helps to avoid the empty calories and sugar found in sodas and sweet tea.

Frequently Asked Questions

Are Popeyes Blackened Chicken Tenders actually healthy?

Yes, they are the healthiest main dish option. Unlike the traditional fried chicken, these tenders are not breaded and contain significantly fewer calories and fat while being packed with protein.

What is the best side to order at Popeyes for a healthy meal?

The best side is the regular Green Beans, which contain only 60 calories and 2 grams of fat. Corn on the Cob and Coleslaw are also decent choices compared to the heavier options.

How can I make the Popeyes Blackened Chicken Sandwich healthier?

To make it healthier, order it without the brioche bun and scrape off any mayonnaise. The blackened chicken itself is a good choice, but the condiments and bread add significant calories and sodium.

What's the difference between blackened and classic tenders at Popeyes?

Blackened tenders are not breaded and are seasoned with Cajun spices, while classic tenders are breaded and fried. The blackened version is much lower in calories, fat, and carbs.

Which items should I definitely avoid at Popeyes if I'm trying to eat healthy?

You should minimize or avoid the large Cajun fries, rich side dishes like mac & cheese, and high-sugar desserts. The classic and spicy fried chicken sandwiches are also very high in calories and sodium.

Does Popeyes have any low-sodium options?

While most Popeyes items are relatively high in sodium, you can make smarter choices by ordering Blackened Tenders, opting for Corn on the Cob, and asking for sauces on the side to limit your intake.

What is a good high-protein, low-calorie meal combination at Popeyes?

A great combination is the 5-piece Blackened Tenders with a side of regular Green Beans. This meal provides a high amount of protein for a relatively low-calorie count, making it both filling and healthy.