Low Calorie, High Protein Options at Boston Pizza

November 2025 update

You don’t have to dodge Boston Pizza to stay on track. The trick is thinking in slices and swaps: lean proteins (chicken, salmon), dressing control, and share-or-save strategies for the big bowls and pies. Below you’ll find the best lower-cal, higher-protein plays, with practical calorie + protein ranges (kitchens vary a bit).

The Big List (Calories • Protein • Friendly Notes)

High-Protein Mains & Bowls

Chicken Caesar Salad — Entrée (light dressing)
~680 kcal • ~53 g protein
Bread-and-butter BP protein bomb. Ask for light dressing or dressing on the side; skip extra croutons to keep it tidy.
Honey Dill Chicken Power Bowl — Grilled
~1080 kcal • ~59 g protein
Huge portion, huge protein. Best move: split it (≈540 kcal/≈30 g protein each) or box half as it arrives.
Salmon Power Bowl
~1260 kcal • ~62 g protein
Incredible satiety; same plan as above—share or save half to make it macro-friendly without feeling deprived.
Add-On Salmon Fillet (as a side to salad/veg)
~370 kcal • ~30–35 g protein
Great way to boost a garden or Caesar starter into a satisfying, protein-forward meal.

Protein-Forward Pizza Math (Medium pies, per slice)

Most medium meat/cheese slices land around ~180–260 kcal with ~11–14 g protein. Think 2–3 slices, not a whole pie, then add a starter salad.

Whisky BBQ Chicken — per slice (medium)
~260 kcal • ~13 g protein
Two slices = ~520 kcal / ~26 g protein. Add a starter garden salad for volume.
Sweet & Savoury Italian — per slice (medium)
~230 kcal • ~12 g protein
Good protein for the calories; 2–3 slices is a nice “full but fine” range.

Sides & Starters that Help

Starter Caesar Salad (light dressing)
~170–260 kcal • ~6–10 g protein
Adds crunch and fibre, keeps you from over-slicing the pizza.
Starter Garden Salad (vinaigrette or light Caesar)
~150–220 kcal • ~2–6 g protein
Use as a low-cal buffer next to 2 slices of pizza.
Wings (sauce on the side; baked if offered)
Calories swing with sauce, but wings can be a protein-dense shareable—skip heavy dips, choose a dry rub or light brush of BBQ/whisky BBQ.

Ready-to-Order Combos (pick your lane)

~500–600 kcal • 25–35 g protein

2 slices Whisky BBQ Chicken (medium) + starter garden salad (light dressing)
Starter Caesar (light) + add-on salmon fillet (split the salmon with a friend if needed)

~700–800 kcal • 35–50 g protein

Chicken Caesar entrée (light dressing)
3 slices Sweet & Savoury Italian (medium) + side tomatoes or cucumber (some locations oblige free/low-cost veg sides)

~900–1,100 kcal • 45–60 g protein

Honey Dill Chicken Power Bowl (grilled) — share 60/40 with your table; add sparkling water or diet soda
Salmon Power Bowl — box half to go as it lands; eat the veggie base now, salmon split between now and later

Menu Hacks That Save Calories (without losing flavour)

Dressing control: ask for light or on the side. A fork-dip can save 80–200 kcal on its own.
One-indulgence rule: choose cheese OR creamy dressing OR extra bacon—not all three.
Pizza pacing: order for the table, serve yourself two slices, and add a starter salad so you don’t go back for “just one more.”
Grilled > crispy: if there’s a grilled option for chicken (bowls, add-ons), it’s usually the leaner move for the same protein.
Sauces as seasoning: BBQ/whisky BBQ is bold—ask for a light brush or sauce on the side for wings/pizzas.

What to Skip on Lean Days (or split/shared only)

Crispy versions of bowls/sandwiches: more fat for similar protein.
Heaviest apps (loaded fries, cream-based dips): they’ll eat your calorie budget before you touch the mains.
Full vinaigrette pours on salads/bowls: delicious, but often ~200+ kcal per ramekin—light toss wins.

Macro Cheat Cards (quick reference)

Power Proteins (single items):

Salmon fillet add-on: ~370 kcal / ~30–35 g P
Chicken Caesar entrée (light): ~680 kcal / ~53 g P
Honey Dill Bowl (grilled, full): ~1080 kcal / ~59 g P (split it!)
Salmon Bowl (full): ~1260 kcal / ~62 g P (share/box half)

Pizza (medium, per slice):

Meat/cheese builds: ~180–260 kcal / ~11–14 g P
Chicken BBQ slice (example): ~260 kcal / ~13 g P
Italian meat slice (example): ~230 kcal / ~12 g P

Salads & add-ons:

Starter Caesar (light): ~170–260 kcal / ~6–10 g P
Garden starter (light): ~150–220 kcal / ~2–6 g P
Extra veg sides: low kcal, great plate-filler.

Ordering Scripts (copy/paste) 😎

“Chicken Caesar entrée—light dressing on the side, please.”
“Whisky BBQ Chicken pizza (medium)—I’ll start with two slices—and a starter garden salad, light dressing.”
“Honey Dill Chicken Power Bowl, grilled—please box half to go now.”
“Salmon fillet add-on with a starter Caesar (light dressing).”
“Wings, sauce on the side—and water with lemon.”

FAQs (because your table will ask)

Is pizza ever “high protein”?
Per slice, meaty mediums hit ~11–14 g protein; two slices plus a starter salad is a very reasonable macro profile.

Are the Power Bowls “allowed”?
Absolutely—share or split, and you’ve got one of the best protein-per-bite options on the menu.

What’s the best under-600 kcal move?
Two protein-forward slices + starter salad (light), or starter Caesar (light) + salmon add-on (split).

Last Bite: Rink-Side Gains Without the Empty-Netter 🏒🔥

At BP, play the long game: think in slices, treat dressings like spice, ask for grilled, and share or save the big bowls. You’ll leave satisfied, not sleepy—and your macros will still be in fighting shape for tomorrow’s workout. If you want, tell me your daily calorie + protein targets and I’ll map out weeknight, game-night, and road-trip combos you can order in 10 seconds flat.