Low-Calorie, High-Protein Options at Chili’s (Updated 2026)

Chili’s is one of those places where you can either order a lean, high-protein meal… or accidentally build a 1,800-calorie “fun night” without even trying. The good news: Chili’s has several excellent protein-per-calorie options, especially if you lean into the Guiltless Grill, steak without heavy sides, and fajitas with controlled add-ons.

This guide is built for real life: what to order, how to customize, and how to avoid the biggest calorie traps—while still leaving Chili’s satisfied.

What “low calorie” and “high protein” mean at Chili’s

A practical target for most people:

Low-calorie meal: ~350–650 calories
High-protein meal: 30g+ protein
Sweet spot: 40–60g protein under ~700 calories

At Chili’s, you hit that sweet spot by doing two things:

Pick a protein anchor (chicken, sirloin, salmon)
Control the calorie multipliers (tortillas, queso, creamy dressings, fries, sugary drinks)

Quick list: best low-calorie, high-protein Chili’s orders ✅

If you want the “just tell me what to order” version:

Best overall macro picks

Margarita Grilled Chicken (Guiltless Grill): 630 calories, 52g protein
Ancho Salmon (Guiltless Grill): 620 calories, 48g protein
10 oz Sirloin with Grilled Avocado (Guiltless Grill): 510 calories, 60g protein
Classic Sirloin (6 oz, no sides): 250 calories, 34g protein

Best “cut-friendly” fajita strategy

Sizzling Fajitas (Grilled Chicken) without toppings or sides: 470 calories, 58g protein
(Then add only what you actually want/need.)

Best low-cal soups/chili

Terlingua Chili (Bowl): 400 calories, 23g protein
Terlingua Chili (Cup): 200 calories, 12g protein

1) Guiltless Grill: the easiest way to stay lean at Chili’s

If you’re trying to eat high-protein without blowing calories, Guiltless Grill is basically the cheat code.

Margarita Grilled Chicken — 630 calories, 52g protein

This is one of the best “I want a full entrée” picks: high protein, satisfying, and not built on fried components.

Make it even more cut-friendly:

Keep the sides simple (see “best sides” below)
Skip extra sauces on top

Ancho Salmon — 620 calories, 48g protein

Huge protein, great “real meal” feel, and usually easier to fit than creamy pastas or loaded combos.

10 oz Sirloin with Grilled Avocado — 510 calories, 60g protein

If your goal is maximum protein without crazy calories, this is one of the strongest options on the entire menu.

6 oz Sirloin with Grilled Avocado — 360 calories, 39g protein

A great “lighter steak” option if you want high protein but a smaller calorie hit.

Santa Fe Grilled Chicken Salad (Guiltless) — 550 calories, 30g protein

A solid option when you want a salad that still feels like a meal.

2) The “high-protein hack” at Chili’s: order fajitas without the extras

Fajitas can be either:

an elite high-protein meal, or
a tortilla/cheese/sour cream delivery system.

The key is to start with the stripped-down version and add only what you want.

Sizzling Fajitas (Grilled Chicken) without toppings or sides — 470 calories, 58g protein

That’s an absolutely excellent protein-per-calorie base.

Now here’s where people go off the rails:

Common add-ons that raise calories fast:

Flour tortillas (4): 350 calories
Corn tortillas (4): 250 calories
Fajita toppings: 250 calories (this is the big one)
Side rice: 160 calories
Side beans: 120 calories
Add guacamole: 50 calories

Best approach if you’re cutting:

Keep it simple: chicken fajitas + peppers/onions
Add beans (great fullness) if you want more substance
Choose corn tortillas over flour if you want tortillas
Use only part of the toppings tray (or skip it)

3) Best steaks for low-calorie, high-protein at Chili’s

If you want protein with minimal “restaurant calories,” steak is often the cleanest path—as long as you control the sides.

Classic Sirloin (6 oz, no sides) — 250 calories, 34g protein

This is one of the most efficient “lean protein” items on the menu.

Classic Sirloin (10 oz, no sides) — 390 calories, 54g protein

If you want a bigger protein hit without needing fries or pasta, this is a great upgrade.

Steak side strategy:
Pick steamed broccoli or asparagus instead of loaded mash or fries (more on sides below).

4) Chili’s salads: good protein, but the dressing decides your calories

Salads at Chili’s can be very macro-friendly—or turn heavy fast depending on toppings and dressing.

Chicken Caesar Salad — 660 calories, 40g protein

Solid protein for a salad, and it feels like a real lunch/dinner. If you’re tracking, the biggest move is dressing control.

Grilled Chicken Salad — 430 calories, 39g protein

This is one of the best “lean salad” options: lower calories with excellent protein.

Salad rule that always works:
Ask for dressing on the side and use half. That one change can save you a surprising amount without ruining the meal.

5) Soups & chili: the easy “warm, filling, still macro-friendly” option

Chili’s chili is one of the most repeatable high-protein choices.

Terlingua Chili (Bowl): 400 calories, 23g protein
Terlingua Chili (Cup): 200 calories, 12g protein

Best use cases:

Light lunch (cup + side)
Add-on protein when your entrée is lighter
A “clean” meal when you don’t want bread, fries, or heavy sauces

Best low-calorie sides at Chili’s

If you want low-cal + high-protein, sides matter almost as much as the entrée.

Best low-cal sides (cut-friendly)

Asparagus: 35 calories, 3g protein
Steamed broccoli: 40 calories, 3g protein
Black beans: 120 calories, 7g protein
Mexican rice: 160 calories, 3g protein (fine if you want carbs)

Sides that quietly wreck calorie goals

Loaded mashed potatoes: 350 calories
Loaded mac & cheese: 360 calories
Homestyle fries: 420 calories
Anything “loaded,” cheesy, creamy, or deep-fried tends to spike calories fast.

Best low-calorie drinks at Chili’s

If you’re trying to keep calories low, the easiest win is your drink choice.

Best options:

Water
Diet soda / zero sugar
Unsweet iced tea

What usually blows calories fast:

Margaritas, cocktails, sweet tea, lemonade-style drinks
(These can add hundreds of calories before you even start eating.)

Best low-calorie, high-protein Chili’s order combos (copy/paste)

Combo 1: Best “lean and high-protein entrée”

Margarita Grilled Chicken (630 cal, 52g protein)
Steamed broccoli (40 cal)
Water / diet drink

Combo 2: The “max protein without going huge”

10 oz Sirloin with Grilled Avocado (510 cal, 60g protein)
Asparagus (35 cal)
Water / diet drink

Combo 3: The “fajita cut” strategy

Chicken fajitas without toppings/sides (470 cal, 58g protein)
Add black beans (120 cal) if you want more fullness
Water / diet drink

Combo 4: Steak simplicity (very macro-friendly)

Classic Sirloin 10 oz (no sides listed) (390 cal, 54g protein)
Steamed broccoli (40 cal)
Water / diet drink

Combo 5: Warm and lighter

Terlingua Chili bowl (400 cal, 23g protein)
Add a small protein item or keep it simple depending on hunger
Water / diet drink

What to avoid if you’re trying to stay low-calorie at Chili’s

You don’t need to ban these forever—just know they’re the usual reasons calories explode:

Full fajita toppings + flour tortillas + queso all together
Fries as the default side
Creamy dressings used freely
Sugary drinks/cocktails stacked onto a full entrée
Big appetizers “for the table” (your meal starts before your meal arrives)

The Chili’s formula that works:
Protein anchor + veggie side + controlled add-ons + low-cal drink.

FAQ: Low-calorie, high-protein Chili’s options

What’s the healthiest high-protein meal at Chili’s?

The strongest “protein-per-calorie” picks are generally the Guiltless Grill entrées like sirloin, Margarita Grilled Chicken, and Ancho Salmon.

How do I get 50–60g of protein at Chili’s without huge calories?

Great options include Chicken fajitas without toppings/sides (58g protein), 10 oz sirloin with grilled avocado (60g protein), or a 10 oz classic sirloin (54g protein) with a light side like broccoli.

Are Chili’s fajitas good for weight loss?

They can be—if you start with fajitas without toppings and tortillas, then add only what you want. Fajitas become high-calorie when you stack tortillas, queso, sour cream, and the full toppings tray.

What’s the biggest mistake people make at Chili’s when trying to eat “healthy”?

The calorie stack: a solid entrée + fries + full dressing + sugary drink. Any one of those can fit sometimes. Stacking all of them at once is what breaks the plan.

Featured