Low Calorie, High Protein Options at Jack in the Box (2025)

October 2025 update

You can hit your protein goals at Jack in the Box without turning dinner into “diet food.” The play is simple: start with protein, keep sauces and cheese intentional, and use zero-cal drinks so your calories buy satiety. Below is a skimmable list of the most reliable items. (Numbers are typical 2024–2025 ranges; restaurants and builds vary—treat these as practical estimates.)

The Big List

Grilled Chicken Sandwich (no mayo)
Calories: ~380–420 • Protein: ~28–35 g
Description: Juicy grilled chicken with lettuce and tomato. Ask for no mayo or light mayo to keep it lean.

Grilled Chicken Club (light sauce or no sauce)
Calories: ~430–520 • Protein: ~32–38 g
Description: Heftier protein thanks to bacon/cheese—keep sauce light to stay in “sensible” territory.

Classic Crispy Chicken (no mayo)
Calories: ~430–500 • Protein: ~23–28 g
Description: Crunch fix without the sauce bomb. Add lettuce/tomato for volume.

Spicy Chicken (no mayo)
Calories: ~450–520 • Protein: ~24–29 g
Description: Peppery, satisfying. Hold the mayo; add pickles for snap.

Jumbo Jack (mustard/ketchup only)
Calories: ~420–470 • Protein: ~19–23 g
Description: The iconic burger, cleaned up. Skip mayo; pile on lettuce, tomato, onions.

Jr. Jumbo Jack
Calories: ~300–340 • Protein: ~13–16 g
Description: Smaller bun, decent protein. Budget- and calorie-friendly.

Double Patty Lettuce-Wrap (custom)
Calories: ~380–460 • Protein: ~32–40 g
Description: Ask some locations to lettuce-wrap a double patty, mustard only. Big protein, minimal bun calories.

Chicken Strips (3-piece)
Calories: ~380–430 • Protein: ~22–26 g
Description: Straightforward protein. Choose BBQ or hot sauce and dip lightly.

Chicken Nuggets (10-piece)
Calories: ~440–500 • Protein: ~22–28 g
Description: Easy to portion; good when you want protein without a huge sandwich.

Small Chili (when available/seasonal)
Calories: ~230–280 • Protein: ~15–20 g
Description: Underrated high-satiety side. Add hot sauce for free flavour.

Two Tacos
Calories: ~330–380 • Protein: ~12–15 g
Description: Not the leanest, but a surprisingly tidy late-night option if you keep the rest of the meal clean.

Tiny Tacos (regular box)
Calories: ~330–370 • Protein: ~12–15 g
Description: Snackable crunch. Skip the “loaded” toppings to keep calories under control.

Breakfast Jack (ham, egg, cheese)
Calories: ~320–360 • Protein: ~14–18 g
Description: Simple breakfast protein on a soft bun. Black coffee keeps the combo lean.

Bacon Breakfast Jack
Calories: ~340–380 • Protein: ~15–19 g
Description: Bacon adds flavour without demolishing calories—avoid extra sauces.

Egg & Cheese on Bun (no sauce)
Calories: ~300–330 • Protein: ~12–15 g
Description: Lightest breakfast route; add a second egg if you want more protein.

Grilled Chicken Salad (when offered; dressing on side)
Calories: ~280–380 • Protein: ~25–32 g
Description: Greens + grilled chicken. Light toss or fork-dip the dressing to save 80–200 calories.

Side Salad + Grilled Chicken Add-On (where available)
Calories: ~220–320 • Protein: ~22–30 g
Description: Modular and macro-friendly if you’re building a lighter meal.

Quick Ordering Scripts (steal these) 😎

• “Grilled Chicken Sandwich, no mayo, extra lettuce and tomato.”

• “Jumbo Jack—mustard and ketchup only—and diet soda.”

• “Could you lettuce-wrap a double patty? Mustard only.”

• “3 Chicken Strips with BBQ sauce on the side, and water.”

• “Breakfast Jack and a black coffee.”

Smart Swaps & Pitfalls (so the list stays 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 vs protein: when goals matter, trade fries for nuggets, strips, or chili.

• Late-night sanity: if it’s tacos or tiny tacos, keep drinks zero-cal and skip extra sides.

You’ve got this!

Jack in the Box can 100% fit a lean, high-protein routine—you just need a plan. Lead with grilled chicken, leaner burgers, strips/nuggets, and zero-cal drinks; keep sauces intentional and sides purposeful. If you want a bigger hit of protein, try a lettuce-wrapped double or pair a small sandwich with nuggets or chili. You’ll get the flavour you came for, stay full longer, and leave without the calorie hangover. If you share your daily calorie + protein targets, I’ll turn this into ready-to-order meal combos for workdays, gym days, and late nights. 🥤💪