Low-Calorie, High Protein Options at Denny’s (November 2025)

November 2025 update

How to use this guide (quick)

• Numbers are current menu ranges; portions can vary a little by location.

• When in doubt, ask for sauces, butter, and dressings on the side.

• “Best bets” below focus on protein ≥ ~20 g with calories kept reasonable for a diner meal.

Breakfast: lean protein starts

1. Fit Slam
   ≈450 kcal • 27 g protein • 59 g carbs • 12 g fat • ~860 mg sodium
   Egg whites, turkey bacon, fruit, and an English muffin—consistently one of Denny’s most macro-aware breakfasts.

2. Yogurt Parfait
   ≈310 kcal • 10 g protein • 61 g carbs • 3.5 g fat • ~200 mg sodium
   Light, easy, and useful as a protein-assisted side with eggs or turkey bacon.

3. Turkey Bacon (side, 2 slices — “Pig Out”)
   ≈130 kcal • 12 g protein • 1 g carbs • 9 g fat • ~520 mg sodium
   Handy lean-ish add-on to bump protein without many carbs.

4. Build-Your-Own Breakfast (DIY “lean slam”)
   Ask for 2 egg whites, 2 turkey bacon, fruit cup, and lettuce wrap or dry English muffin.
   Target: ≈350–450 kcal • 25–35 g protein (varies with sides).
   Tips: skip butter on toast; swap syrup for salsa on eggs.

Burgers & Sandwiches (keep it simple, skip the pour)

1. Little Den Burger (single patty)
   410 kcal • 24 g protein • 37 g carbs • 18 g fat • ~750 mg sodium
   The most portion-controlled burger; add extra pickles/onion for volume.

2. Den Burger (single patty)
   520 kcal • 33 g protein • 37 g carbs • 26 g fat • ~900 mg sodium
   If you want a “full” burger but plan to skip fries, this keeps totals tidy.

Lean swaps that help:

• Ask for the “Wrapped Up” lettuce wrap in place of a bun (~5 kcal).

• Choose mustard/salsa over creamy sauces (see Sauce Math below).

Mains & Protein Plates (the easiest wins)

1. Sirloin Steak (10 oz, with dinner bread)
   530 kcal • 49 g protein • 27 g carbs • 25 g fat • ~1,420 mg sodium
   Diner classic with excellent protein. Keep it lean: no extra butter, swap fries for veg or salad.

2. Wild Alaska Salmon (9 oz, with dinner bread)
   540 kcal • 37 g protein • 27 g carbs • 31 g fat • ~1,300 mg sodium
   Great protein and omega-3s; ask for no extra lemon-butter and a veggie side.

3. Premium Chicken Tenders (5-piece, no sauce)
   ≈860 kcal • 46 g protein • 50 g carbs • 55 g fat • ~2,700 mg sodium
   Protein is strong but calories climb. Use 3-piece or share and pair with a side salad.
   3-piece w/ honey mustard is listed at 590 kcal • 28 g protein; drop the dip to save calories.

Salads (watch the dressing)

1. Garden Salad (no croutons, dressing on the side)
   160 kcal • 6 g protein • 16 g carbs • 11 g fat • ~35 mg sodium (before dressing)
   Add turkey bacon or a few chicken tenders (chopped, no dip) to push protein up.

2. Southwestern Chicken Salad (listed with ranch)
   770 kcal • 33 g protein • 24 g carbs • 62 g fat • ~1,110 mg sodium
   Protein is solid, but calories are high from dressing/toppings.
   Lean it out: ask for grilled-style chicken if available, light or low-fat vinaigrette, and extra salsa.

Sides that actually help

1. Fruit Cup — 70 kcal • 1 g protein • 18 g carbs • 0 g fat • ~25 mg sodium

2. Potato Rounds (6 pc) — 250 kcal • 4 g protein • 24 g carbs • 17 g fat • ~540 mg sodium (share if you want the taste)

3. French Fries (small, 4 oz) — 340 kcal • 4 g protein • 40 g carbs • 18 g fat • ~200 mg sodium (split or skip on cut days)

Sauce & Dressing Math (per 1–1.5 oz, typical)

• Low-Fat Balsamic Vinaigrette: ~60 kcal

• Salsa: ~10 kcal

• Ranch: ~200 kcal

• Honey Mustard: ~190 kcal

• Buffalo: ~110 kcal (low carbs, sodium heavy)

• Chipotle/Creamy BBQ: ~220–240 kcal

• “Wrapped Up” lettuce wrap: ~5 kcal (great bun swap)

Rule: pick one rich dip or go half-portion, and stack flavor with salsa, pickles, jalapeños, black pepper, and lemon.

Ready-to-Order Combos (copy/paste)

~350–500 kcal • ~25–35 g protein

• Fit Slam (as listed).

• DIY Lean Slam: 2 egg whites + 2 turkey bacon + fruit cup.

• Little Den Burger (lettuce-wrapped) + unsweet iced tea.

~550–700 kcal • ~35–45 g protein

• Den Burger (single) + side garden salad (light vinaigrette).

• Sirloin Steak (no extra butter) + steamed veg (skip fries).

~700–850 kcal • ~40–55 g protein

• Wild Alaska Salmon (no extra lemon-butter) + garden salad (light).

• 3-pc Chicken Tenders (no dip) + garden salad (or mustard/Buffalo for low-cal flavor).

Quick Picks by Goal

• Leanest “real breakfast” with protein: Fit Slam (or egg whites + turkey bacon + fruit).

• Classic burger fix, lower total: Little Den Burger or Den Burger lettuce-wrapped.

• Highest protein entrée under ~600 kcal (with control): Sirloin Steak (hold the extras).

• Fish day: Wild Alaska Salmon, no extra butter, veg side.

• Salad day: Garden Salad + added lean protein, low-fat vinaigrette or salsa.

Tiny tweaks that make a big difference

• Say “no added butter” on steaks/veg; season at the table.

• Ask for “light dressing” or dressing on the side—a fork-dip halves calories.

• Trade fries for fruit or salad if you want dessert later.

• Hydrate—diner meals run salty; add a potassium-rich snack later (banana, yogurt, beans).

FAQ (you’ll get asked)

Can I keep pancakes or French toast and still stay “low-cal”?
Sometimes—split a stack, add egg whites/turkey bacon for protein, and skip syrup/butter or go very light.

Is turkey bacon actually “lean”?
It’s lower calorie than pork bacon per slice, but still processed and sodium-heavy—use it as a protein assist, not the main event.

What if the location doesn’t list “grilled chicken” for salads?
Build your protein with turkey bacon, egg whites, or a small portion of tenders (no dip) chopped over greens.

Last Bite: Diner Comfort, Macro Control 🥞➡️💪

At Denny’s, your best low-cal/high-protein path is egg whites + turkey bacon at breakfast, sirloin or salmon at lunch/dinner, a garden salad when you want volume, and sauce control all day. Tell me your calorie + protein target and I’ll map this into ready-to-order Denny’s sets for busy weekdays and road trips.