Popeyes' Blackened Chicken Tenders Are Low-Key Pretty Healthy (2024)

These popular Popeyes tenders look (and taste) like they’re fried in batter, but they’re actually just tossed in (calorie-free) Cajun seasoning, which adds in mounds of flavor without the extra carbs, fat, and more.

“The 3-Piece Handcrafted Blackened Chicken Tenders offer up bold flavor with 26 grams of protein for zero grams of saturated fat and 170 calories, making them a perfectly portioned snack,” says McIntyre. Want to make them a full meal? Choose the five-piece option instead, she recommends.

Per serving: 170 calories, 2 g fat (0 g saturated), 550 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 26 g protein

As far as Popeyes sandwiches go, this simple wrap is a fairly low-calorie option, says McDaniel. Another perk of this wrap: It’s packed with protein thanks to chicken and beans.

Per serving: 310 calories, 12 g fat (5 g saturated), 790 mg sodium, 35 g carbs, 3 g fiber, 0 g sugar, 14 g protein

Whether you opt for spicy or mild, a juicy chicken leg from Popeyes makes for a solid snack.

And, yes, you're actually better off opting for the dark meat here! “A leg is your best bet,” explains McDaniel. “One might think that the breast would be the best, but the leg has significantly less fat and fewer calories than the other options.”

Per serving: 160 calories, 9 g fat (4 g saturated), 460 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 14 g protein

With a spicy medley of shrimp, rice, and veggies, Popeyes' version of this Southern comfort food classic is pretty darn on-point.

“A small portion of the jambalaya can be a good option because of the overall nutrient density from the celery, peppers, onions, and shrimp,” says McDaniel.

Per serving: 190 calories, 9 g fat (3 g saturated), 640 mg sodium, 17 g carbs, 1 g fiber, 0 g sugar, 8 g protein

Want to make a dent on your daily fiber intake with the fewest number of calories? Opt for good, old fashioned corn on the cob, says McDaniel. Just go easy on the butter.

“A regular-sized Corn on the Cob Cobbett would be a healthier choice due to its fiber content," she explains. (FYI: The FDA recommends getting at least 28 grams of fiber per day.)

Per serving: 210 calories, 6 g fat (3 g saturated), 30 mg sodium, 34 g carbs, 4 g fiber, 6 g sugar, 0 g protein

Ordering from the kid’s menu at Popeyes is a win-win-win: The portion sizes are reasonable, you’ll probably save some cheddar, and you get a super-cool toy.

“From the kid’s menu, I’d recommend the Mild Handcrafted Tenders, which offer 13 grams of protein," says McIntyre. "Add a Corn on the Cob Cobbett side for fiber to round out the meal.” Easy peasy.

Mild Handcrafted Tenders, per serving: 153 calories, 7 g fat (3 g saturated), 607 mg sodium, 12 g carbs, 1 g fiber, 6 g sugar, 13 g protein

Corn on the Cob Cobbett, per serving: 210 calories, 6 g fat (3 g saturated), 30 mg sodium, 34 g carbs, 4 g fiber, 6 g sugar, 0 g protein

You won’t be saving on calories with this menu choice, but you will score a modest dose of one major health-boosting nutrient: omega-3 fatty acids, says McDaniel.

“Although this dish is relatively calorically dense, shrimp does have small amounts of omega-3 fatty acids and other healthy fats that are beneficial to your health,” she notes.

Per serving: 420 calories, 25 g fat (3 g saturated), 30 mg sodium, 34 g carbs, 4 g fiber, 0 g sugar, 16g protein

There’s no shortage of seasoning in Popeyes' menu items, but you'll definitely still want to slather them in the chain's delish sauces.

You've got two ideal options here. “Try the BoldBQ sauce as a lower-calorie option; just use it sparingly,” suggests McIntyre. McDaniel, meanwhile, loves the Buffalo Bayou for its low sugar content.

BoldBQ, per serving: 45 calories, 0 g fat (0 g saturated), 320 mg sodium, 10 g carbs, 0 g fiber, 8 g sugar, 0 g protein

Buffalo Bayou, per serving: 74 calories, 0 g fat (0 g saturated), 450 mg sodium, 16 g carbs, 0 g fiber, 0 g sugar, 2 g protein

Whether it's early in the a.m. or you're just craving something cozy, Popeyes' grits have your name written all over 'em

“If you’re looking for a breakfast option, try the grits,” says McDaniel. “A serving of grits provides seven grams of fiber and has significantly less fat than the other breakfast options.”

Per serving: 370 calories, 5 g fat (0.5 g saturated), 30 mg sodium, 80 g carbs, 7 g fiber, 0 g sugar, 5 g protein

If you’re craving a zero-calorie drink that isn’t water to wash down those blackened tenders, best to go with unsweetened iced tea, says McDaniel.

“While sweet tea might taste great, it packs as much sugar as a traditional soda,” she explains. “Plus, black tea contains antioxidants.”

Per serving: 0 calories, 0 g fat (0 g saturated), 10 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 0 g protein