Low-Calorie, High Protein Options at Dairy Queen (November 2025)

November 2025 update

DQ isn’t just Blizzards and baskets. If you lead with lean beef singles, rotisserie-style chicken bites, salads, and sauce control, you can hit your protein target without torpedoing calories. Nutrition varies a bit by location and build, so the numbers below are practical 2025 ranges meant to help you order fast.

The Big List (Calories • Protein • Carbs • Fat • Sodium)

Best Protein-Per-Calorie Plays

1. Rotisserie-Style Chicken Bites — 6-pc (no sauce)
   ≈230–290 kcal • ≈26–30 g P • ≈7–12 g C • ≈9–12 g F • Na: moderate
   Juicy, lean, and the easiest “protein side” at DQ. Add a side salad and you’ve got a tidy meal.

2. Rotisserie-Style Chicken Bites — 8-pc (no sauce)
   ≈300–380 kcal • ≈34–40 g P • ≈9–14 g C • ≈12–16 g F • Na: moderate
   Great on days you want >30 g protein without a bun.

3. Classic Single Cheeseburger (Stackburger® single)
   ≈380–420 kcal • ≈20–24 g P • ≈28–32 g C • ≈18–22 g F • Na: moderate-high
   A legit burger fix under ~450 calories. Load up pickles/onions/tomato/lettuce for volume at near-zero calories.

4. Hamburger (single patty)
   ≈330–370 kcal • ≈18–22 g P • ≈27–31 g C • ≈13–17 g F • Na: moderate-high
   Leanest true burger. Mustard > mayo if you’re trimming.

Chicken & Salads (watch dressings)

1. Crispy Chicken Strips — 3-pc (no sauce)
   ≈410–470 kcal • ≈25–30 g P • ≈30–36 g C • ≈20–24 g F • Na: moderate-high
   Crispy comfort with solid protein. Sauces move calories quickly—dip lightly.

2. Crispy Chicken Strips — 4-pc (no sauce)
   ≈540–620 kcal • ≈33–40 g P • ≈40–48 g C • ≈26–32 g F • Na: moderate-high
   Bigger appetite day? Pair with side salad instead of fries.

3. Rotisserie-Style Chicken Bites Salad (no dressing)
   ≈280–350 kcal • ≈28–33 g P • ≈18–24 g C • ≈10–14 g F • Na: moderate
   One of the cleanest full meals at DQ. Add light vinaigrette or use half a packet of your favorite dressing.

4. Crispy Chicken Strips Salad (no dressing)
   ≈420–520 kcal • ≈25–30 g P • ≈25–30 g C • ≈22–28 g F • Na: moderate-high
   Still reasonable if you love crispy; dressing is where calories hide.

Dogs, Fish & Seasonal (read before you bite)

1. Hot Dog (classic)
   ≈300–340 kcal • ≈12–14 g P • ≈24–28 g C • ≈18–22 g F • Na: high
   Simple handheld. Mustard adds flavor for ~0–5 kcal.

2. Chili Cheese Dog
   ≈380–440 kcal • ≈16–18 g P • ≈28–32 g C • ≈24–28 g F • Na: very high
   Protein bumps; sodium climbs.

3. Wild Alaskan Fish Sandwich (seasonal)
   ≈410–500 kcal • ≈16–20 g P • ≈45–52 g C • ≈16–22 g F • Na: high
   A Lent staple. Keep sauces light to stay in range.

Sides & “Context” (so you can budget)

• Side Salad (no dressing): ≈25–45 kcal • ≈1–3 g P • low Na

• Fries — Small: ≈330–380 kcal • ≈4–5 g P • ≈45–52 g C • ≈15–19 g F • Na: moderate

• Onion Rings — Small: ≈360–430 kcal • ≈5–6 g P • ≈40–46 g C • ≈18–22 g F

• Cheese Curds — Small: ≈440–520 kcal • ≈18–22 g P • ≈27–33 g C • ≈28–34 g F
  Iconic, but treat fries/curds as a share if you’re chasing protein.

Sauce & Dressing Cheat Sheet (per packet, typical)

• Mustard: ~0–5 kcal • best for flavor with no damage

• Ketchup: ~15–20 kcal

• BBQ: ~45–60 kcal

• Honey Mustard: ~90–110 kcal

• Ranch: ~120–150 kcal

• Buffalo/Hot: ~5–15 kcal (sodium higher)

• Vinaigrette (packet): ~35–70 kcal (varies by brand/store)

Tiny rule: choose one rich dip (or go half-packet), and stack the rest of your flavor with pickles, onions, jalapeños, and mustard.

Ready-to-Order Combos (copy/paste)

~350–450 kcal • ~25–35 g protein

• 6-pc Rotisserie Bites (no sauce) + Side Salad (no dressing or light vinaigrette)

• Hamburger (single) + unsweet iced tea (skip fries)

~500–650 kcal • ~35–45 g protein

• 8-pc Rotisserie Bites (no sauce) + diet soda/water

• Crispy Chicken Strips 3-pc + Side Salad (no croutons; light dressing)

~700–850 kcal • ~40–55 g protein

• Classic Single Cheeseburger + 6-pc Rotisserie Bites (no sauce)

• Crispy Chicken Strips 4-pc + Side Salad (light)

Quick Picks by Goal

• Leanest true meal, still filling:
  6-pc Rotisserie Bites (≈26–30 g protein) + Side Salad (≤50 kcal).

• Handheld under ~420 calories with real protein:
  Classic Single Cheeseburger (≈20–24 g protein).

• Bigger protein, bun-free:
  8-pc Rotisserie Bites (≈34–40 g protein).

• Crispy craving, still controlled:
  3-pc Chicken Strips (≈25–30 g protein) + mustard.

Smart Swaps That Save Big Calories (without losing flavor)

• Bites > fries: spend calories on protein, not starch.

• Mustard or Buffalo > creamy dips: flavor stays high, calories stay low.

• Side salad > basket sides: you’ll leave fuller with fewer calories.

• Veg volume: ask for extra pickles/onions/jalapeños on burgers.

• Drink quietly: water, unsweet tea, or diet soda so your calories buy protein.

FAQ (you’ll get asked)

Do all DQ’s have rotisserie-style bites and salads?
Most do in 2025, but franchises vary. If your store doesn’t, go single cheeseburger or 3-pc strips + side salad.

Can I keep a Blizzard on a cut?
Sure—treat it like dessert. If you’re adding one, choose a lean entrée (bites + salad; single burger) and balance the day’s calories.

What about breakfast menus?
Select locations offer breakfast items. When available, a simple egg & cheese biscuit (no mayo) or bacon, egg & cheese can land ≈300–400 kcal with 12–18 g protein—ask for exact store numbers.

Last Bite: DQ, But Dialed-In 🍔➡️💪

Lead with rotisserie-style chicken bites, single burgers, and salads, keep sauces intentional, and treat fries/curds as a share. You’ll get the Dairy Queen moment and still hit your macros. If you share your calorie + protein targets, I’ll turn this into a week of ready-to-order DQ sets (400, 600, and 800 kcal templates).