Low-Calorie, High Protein Options at Carl’s Jr.

October 2025 update

You can hit your protein goals at Carl’s Jr. without turning dinner into “diet food.” The play: start with protein, keep sauces/cheese intentional, use zero-cal drinks, and ask for lettuce-wraps when you want more protein without bun calories. Below is a skimmable list of reliable items. (Values reflect typical 2024–2025 builds; restaurants vary—use these as practical estimates.)

The Big List (Calories and Protein)

Charbroiled BBQ Chicken Sandwich (no mayo)
Calories: ~400 • Protein: ~33 g
Description: Lean charbroiled chicken with sweet BBQ. Great protein-per-calorie; stack lettuce and tomato for volume.

Charbroiled Chicken Club
Calories: ~660 • Protein: ~44 g
Description: Chicken + bacon + Swiss on toasted sourdough. Keep the indulgence by asking for light mayo.

Charbroiled Santa Fe Chicken
Calories: ~670–690 • Protein: ~36 g
Description: Charbroiled chicken, mild green chile, Santa Fe sauce. Ask for light sauce to stay in range.

Hand-Breaded Chicken Sandwich (no mayo)
Calories: ~640–650 • Protein: ~30 g
Description: Crunch fix without the sauce bomb. Add extra lettuce/tomato.

Hand-Breaded Chicken Tenders (3-piece)
Calories: ~260–320 • Protein: ~18–22 g
Description: Straightforward, dip-friendly protein. Choose BBQ or buffalo and dip lightly.

Hand-Breaded Chicken Tenders (5-piece)
Calories: ~440–470 • Protein: ~30–35 g
Description: Scales protein without a bun. Pair with a zero-cal drink.

Famous Star (Lettuce-Wrapped “Low-Carb” style)
Calories: ~420–440 • Protein: ~21–24 g
Description: Classic Carl’s flavour with bun calories mostly gone. Mustard/ketchup only.

1/3-lb. Thickburger (Lettuce-Wrapped)
Calories: ~420 • Protein: ~25 g
Description: Bigger patty, still tidy on carbs. Add onions, pickles, tomato for crunch.

Butter-style Single (ketchup/mustard only)
Calories: ~390–450 • Protein: ~22–26 g
Description: Keep cheese or mayo—not both—to hold the line on calories.

Double Cheeseburger (value size)
Calories: ~370 • Protein: ~19 g
Description: Small footprint, decent protein. Great with a diet soda and no sides.

Jalapeño Double Cheeseburger
Calories: ~510 • Protein: ~19 g
Description: Heat + protein in a compact build. Skip extra sauces.

Big Hamburger with Cheese
Calories: ~540 • Protein: ~28 g
Description: A more substantial single that still fits if the rest of your meal is lean.

The Breakfast Burger
Calories: ~780 • Protein: ~40 g
Description: Big morning protein (or late-night). If you pick this, keep the drink zero-cal and skip sides.

Steak & Egg Burrito
Calories: ~530 • Protein: ~33 g
Description: Satisfying eggs + steak without going overboard. No creamy add-ons.

Bacon, Egg & Cheese Burrito
Calories: ~470–520 • Protein: ~26 g
Description: Classic flavour, reliable protein. Coffee black keeps the combo tidy.

Loaded Breakfast Burrito
Calories: ~830 (varies by market) • Protein: ~39 g
Description: Heavier but very filling. If you choose it, keep everything else minimal.

Big Country Breakfast Burrito
Calories: ~860 • Protein: ~37 g
Description: Comfort breakfast; consider splitting or saving half.

Grilled Cheese Breakfast Sandwich (Bacon)
Calories: ~530–640 • Protein: ~26 g
Description: Gooey, protein-forward breakfast—skip extra sauces.

Side Garden Salad + Grilled Chicken (where available)
Calories: ~320–420 (dressing on side) • Protein: ~28–35 g
Description: Build a lighter meal; fork-dip dressing to save 80–200 calories.

Zero-Cal Drinks: Water, Diet/Zero Soda, Unsweetened Iced Tea, Black Coffee
Calories: 0–5 • Protein: 0 g
Description: Keep drinks “quiet” so your calories buy protein, not sugar.

Quick Ordering Scripts 😎

“Charbroiled BBQ Chicken Sandwich, no mayo—extra lettuce and tomato.”
“Famous Star lettuce-wrapped—mustard only—and diet soda.”
“5-piece hand-breaded tenders, BBQ on the side, and water.”
“Steak & Egg Burrito, and a black coffee.”
“Double cheeseburger (value)—no sauce—and unsweetened iced tea.”

Smart Swaps & Pitfalls (to stay 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 tenders or go lettuce-wrap on the burger.
Right-size breakfast: burritos pack protein—choose the leaner ones or save half for later.

Hungry?

Carl’s Jr. can absolutely fit a lean, high-protein routine—just lead with charbroiled chicken, cleaned-up burgers, tenders, and protein-heavy breakfasts, then keep drinks zero-cal and sauces intentional. Use lettuce-wraps when you want more protein without bun calories, and follow the one-indulgence rule to keep flavour high and calories reasonable. Want me to turn this into ready-to-order combos for workdays, gym days, and late nights? Share your daily calorie + protein targets and I’ll map them out. 💪