Low-Calorie, High Protein Options at A&W

October 2025 update

You can enjoy the root beer, burgers, and breakfast and still stay on track. The move is to prioritize protein, tighten the bun/sauce situation, and be intentional with sides. Below are guest-tested orders, simple customizations crew members hear every day, and sample plans for different goals.

What “low-calorie, high-protein” means here

Low-calorie: roughly ≤450–550 kcal for a single item; ≤650–750 kcal for item + drink.
High-protein: ≥20 g protein per meal is the baseline; 30–40 g is ideal if you’re hungry or it’s post-workout.
Numbers vary by restaurant and build—treat these as useful ranges, not exact lab values.

House Rules for Winning at A&W

Muffin > bun > croissant. Breakfast on an English muffin beats a larger bun or biscuit for calories.
Single patty, extra veg. Go single, add extra lettuce/tomato/pickles, and keep the flavour while trimming energy.
Mind the sauces & cheese. Mayo and special sauces add up fast; ask for light sauce or mustard/ketchup only. Cheese is optional—drop it if you’ve chosen bacon or a second patty.
Pick your side on purpose. Onion rings and poutine are treats—share them, or skip and upgrade the protein in your main.
Drink “quiet.” Diet/Zero Sugar Root Beer, water, black coffee, unsweetened tea keep calories near zero.
Ask. Many locations will lettuce-wrap a burger or cut the sauce in half if you request it. It never hurts to try.

Quick Picks (best bets right now)

Breakfast (fast protein without a calorie bomb)

Bacon & Egger (English muffin) → reliably the leanest classic breakfast with solid protein.
Sausage & Egger (muffin), no cheese → for sausage flavour with a cleaner macro profile.
All-Canadian Breakfast (2 eggs + bacon/sausage) → skip the extra toast/hash browns, or share; protein stays high.
Breakfast wrap (light sauce) → portable; ask for extra egg instead of extra sauce/cheese.

Breakfast pro move: Bacon & Egger (muffin) + black coffee or Diet Root Beer → enough protein to stay full till lunch without blowing the budget. ☕️

Burgers & Chicken (how to keep it macro-friendly)

Mama or Teen Burger (single) on a regular bun, no mayo / light sauce, add extra lettuce & tomato.
Mozza Burger (single), no mayo → keep the mozzarella if you love it, but skip sauce to balance.
Buddy Burger (x2 or x3) with mustard/ketchup only → modular way to hit protein without a giant bun.
Chubby Chicken Burger: it’s fried, so keep the rest lean—no mayo, extra lettuce, and skip sides.
Lettuce-wrap any burger (if the location will do it) for a big calorie save while keeping protein.

Lunch pro move: Two Buddy Burgers + side pickles (if available) + Diet/Zero Root Beer → sneaky protein for surprisingly few calories. 🧃

Coffee & Drinks Strategy ☕️🥤

Zero-cal heroes: Water, black coffee, unsweetened tea, Diet/Zero Sugar Root Beer.
If you want creamy coffee: ask for a small splash of milk.
Skip the shakes/floats on everyday orders—save them for “treat night,” then keep the main lean.

Sides: choose with intent

Best routine choice: No side (put the calories into more protein on the main).
If you want a side: Small fries (not large), share onion rings, or check if there’s a side salad.
Sauces on the side (dip lightly) instead of smothered.

Real-World Orders & How to Say Them (drive-thru scripts) 🎙️

“Hi! Bacon & Egger on an English muffin, no extra sauce, and a black coffee.”
“I’ll do a Teen Burger—single patty—no mayo, add extra lettuce and tomato, and a Diet Root Beer.”
“Can I get two Buddy Burgers with ketchup and mustard only? No side, thanks.”
“Chubby Chicken Burger, no mayo, extra lettuce, and just water.”
“Could you lettuce-wrap that Mama Burger? Mustard only, please.”

Sample Combos by Goal

1) Light Breakfast, High Satiety (~350–450 kcal; ~20–25 g protein)

Bacon & Egger (muffin) + black coffee or Diet Root Beer.

2) Macro-Balanced Lunch (~450–600 kcal; ~25–35 g protein)

Teen Burger (single), no mayo, extra veg + Diet/Zero Root Beer.
Optional: add one Buddy Burger if you want more protein without a big bun.

3) Higher-Protein, Still Sensible (~550–700 kcal; ~35–45 g protein)

Two Buddy Burgers + Mama Burger (no cheese, no mayo) + water.
Modular patties → protein first, buns controlled.

4) Late-Night “Treat but Tidy” (~600–750 kcal; ~25–35 g protein)

Mozza Burger (single), no mayo, extra veg + share a small onion rings + Diet Root Beer.
You get the A&W taste, portion stays reasonable.

Family & Group Strategies (kids, teens, grandparents) 👨‍👩‍👧‍👦

Kids: Buddy Burger or plain Egger (egg + muffin) + water/milk. Keep sauces simple.
Teens (big appetite): Two Buddy Burgers + Mama Burger, drink zero-cal, no side—protein heavy without poutine overload.
Grandparents: All-Canadian Breakfast (2 eggs + bacon), skip a toast or share hash browns; coffee or tea.
Shareables: If onion rings/poutine show up, make it one small for the table, then lean up the mains.

If You’re Craving the Classic Taste (and still want control)

Keep the flavour, tame the extras: choose the burger you love (Teen, Mozza, Mama), then drop mayo, keep one cheese max, and add extra lettuce/tomato.
Want that saucy bite? Ask for light sauce instead of “no sauce.” You’ll get the taste with fewer calories.
Really hungry? Add a Buddy Burger instead of fries—protein > potatoes if goals matter today.

Pitfalls to Watch (and easy fixes) ⚠️

Mayo + cheese + special sauce + large bun → stacks up fast; pick one indulgence.
Large sides by habit → swap to no side or share a small.
Sugary drinks → switch to Diet/Zero, water, or black coffee and you’ll “find” calories for more protein.
Breakfast creep → biscuits, extra cheese, and hash browns turn a good plan into a heavy one. Stick to muffin, consider no cheese.

One-Week A&W Macro Plan (mix & match)

Mon (workday): Bacon & Egger (muffin) + black coffee.
Tue (school run): Two Buddy Burgers, mustard/ketchup only + Diet Root Beer.
Wed (gym day): Teen Burger (single), no mayo, extra veg + water; add a Buddy Burger if needed.
Thu (late night): Mozza Burger (single), no mayo + share a small onion rings + Diet Root Beer.
Fri (treat, still tidy): Chubby Chicken Burger, no mayo, extra lettuce + water.
Sat (family): Mix of Buddy Burgers and one Mama/Teen each; one small side for the table; zero-cal drinks.
Sun (lighter): All-Canadian Breakfast (2 eggs + bacon), skip a toast; coffee or tea.

Bottom Line

You don’t have to “diet” at A&W—just aim protein-first, keep buns/sauces intentional, choose zero-cal drinks, and skip or share sides. A couple of Buddy Burgers, a single Teen or Mozza with no mayo + extra veg, and a Bacon & Egger on a muffin are the backbone of a low-calorie, high-protein routine that still tastes like A&W. Enjoy the flavour, keep the focus. 🧡💪