Low-Calorie, High-Protein Options at Nando’s

November 2025 update

Nando’s is one of the easiest high-street restaurants to make lean, protein-heavy meals—if you order with intention. The flame-grilled peri-peri chicken is your anchor; the trick is choosing cuts and sides that boost protein without sneaky calories.

Below: repeatable orders, staff-friendly scripts, and region-agnostic tips (UK/IE/Canada and most international menus). Exact numbers vary by market and seasonal items, but the patterns below hold up year-round.

The Nando’s Playbook (quick rules)

Pick your protein first. Grilled chicken breast, butterfly chicken, quarter chicken (leg or breast), and plain grilled wings are the core.
Sauce on the side. Ask for peri-peri baste light and sauces on the side (especially Perinaise, Garlic Perinaise, or creamy dressings). You get flavour control and fewer surprise calories.
Upgrade veg, downshift starch. Swap chips/garlic bread for long-stem broccoli, mixed leaf salad, macho peas, or corn. If you want starch, spicy rice beats chips for most goals.
Mind the buns and wraps. Keep wraps/pittas single-sauce, no cheese, or go protein-style (open-face / eat half the bread).
Build targets:
- Meals: 300–550 kcal with 30–60 g protein
- Snacks/smaller plates: 150–300 kcal with 15–30 g protein

Best High-Protein Mains (leanest first)

Grilled Chicken Breast Fillet / Butterfly Chicken
The leanest, most reliable high-protein base. Butterfly = two fillets; perfect for 40–60 g protein meals depending on portion.
Quarter Chicken (Breast) or (Leg)
Breast is leaner; leg has a bit more fat but huge flavour. Choose breast when you need max protein per calorie; leg when you crave juiciness and don’t mind a touch more calories.
5–10 Plain Wings (grilled)
Great protein; slightly higher calories than breast due to skin. Keep sauces on the side and pair with veg sides.
Skewers / Espetada-style options (where offered)
Typically chicken cubes and peppers/onions—solid protein with built-in veg. Skip buttered sides.
Plant-based (availability varies):
If your location carries a pea-protein “chicken” or bean-based patty, it’s a good protein backup—just watch the bun, cheese, and sauces.

Sidekicks Ranked (from lean & fibre-friendly → treat territory)

Top picks (daily drivers):

Long-stem broccoli – ultra-light, satisfying crunch.
Mixed leaf or garden salad – ask for light dressing or lemon squeeze.
Macho peas – peas + herbs/chili; fibre and a touch of protein.
Chargrilled veg / seasonal greens – when listed, always a win.

Good if managed:

Corn on the cob – moderate carbs, high satiety; go no butter.
Spicy rice – your best starch pick; portion-controlled and more satiating than chips.

Occasional (treats / shareables):

PERi-salted chips / peri-fries – delicious but calorie-dense; share or pair with lean mains + a veg side.
Garlic bread – flavour bomb, minimal protein.
Halloumi – high protein but also high fat; use as a topping, not a full side.

Sauce & Heat Strategy (flavour without the calorie bomb)

Baste “light,” sauces on the side. Brush a little per bite; you’ll use far less than a pre-loaded sandwich/wrap.
Heat ≠ calories. Plain-ish, Lemon & Herb, Medium, Hot, Extra Hot are similar from a kcal standpoint; sweetness spikes with Mango & Lime or sweet glazes.
Creamy dips (Perinaise, Garlic Perinaise): use a teaspoon, not ladles.
Salad dressings: ask for lemon wedge + a drizzle of olive oil or light vinaigrette.

“Under 500 kcal / 30g+ protein” Builds (copy/paste at the till)

Butterfly Chicken + Long-Stem Broccoli + Side Salad (light dressing)
- Sauce: Medium or Extra Hot, on the side.
- High protein, two veg sides, very filling.
Chicken Breast Fillet + Macho Peas + Lemon Wedge
- Ask for baste light; skip creamy dips.
- Perfect weeknight cut.
Quarter Chicken (Breast) + Spicy Rice (single) + Cucumber/Tomato add-on
- Balanced plate with just enough carbs for training days.
5 Grilled Wings + Broccoli + Side Salad (no croutons)
- Wings scratch the itch; veg keeps kcals in check.
Protein-Style Wrap
- Grilled chicken wrap, no cheese, sauce on side, extra lettuce/onion.
- Eat half the wrap or open-face to control the bread.
Espetada/Skewer (where offered) + Side Salad
- Ask for no butter/oil finish if they usually glaze.

When You Want a Burger/Wrap (and still keep it lean)

Butterfly Burger / Prego-style builds:
- No cheese, sauce on side, add lettuce/onion, skip butter on bun.
- If cutting: eat top bun only or ditch half the bun.
Wrap/Pitta:
- Choose one sauce (not two), no Perinaise, no cheese.
- Add salad, pickles, extra onions for volume.
- Open-face (unwrap and eat with fork) to limit bread.

Training Day vs. Rest Day Templates

Training Day (you want some carbs):

Chicken breast fillet + spicy rice + salad (light dressing).
Butterfly chicken + corn on the cob (no butter) + broccoli.
Quarter chicken breast + macho peas + small portion peri-fries (shared).

Rest Day (keep kcals tighter):

Butterfly chicken + broccoli + salad.
5 wings + macho peas + salad (dressing on side).
Chicken skewer + grilled veg.

Macro Targets & Portion Math (simple rules)

Protein: Aim 30–60 g at Nando’s main meals (breast/butterfly + a lean side hits this easily).
Calories: Keep meals 300–550 kcal when leaning out; allow 600–750 kcal for maintenance/training hunger.
Carbs: Choose one carb side (rice or corn), not two; pair with at least one veg side.
Fats: Most added fat sneaks in via Perinaise/cheese/buttered buns. Limiting these is your biggest lever.

7-Day Nando’s Sample Plan (mix & match)

Day 1

Butterfly chicken, broccoli, side salad (light).
Beverage: water / diet soda / Americano.

Day 2

Quarter chicken (breast), spicy rice, lemon wedge.
Add chili flakes at table for extra kick.

Day 3

Grilled chicken wrap, no cheese, sauce on side, extra salad.
Eat half the wrap now, half later.

Day 4

5 wings, macho peas, side salad.
Ask for baste light; dip wings lightly.

Day 5

Chicken breast fillet, broccoli, corn (no butter).
Swap corn to salad if cutting harder.

Day 6

Espetada/skewer (if available) + mixed veg.
Finish with lemon, not oil.

Day 7

Butterfly burger no cheese, sauce on side, no bun butter + salad.
If hungry, add macho peas instead of fries.

Ordering Scripts (fast, friendly, effective)

“Medium baste, but light, and sauces on the side, please.”
“No cheese, no Perinaise—extra lettuce and onions.”
“Can I swap chips for broccoli?”
“Wrap open-face please; I’ll eat half the bread.”
“No butter on the bun/corn.”
“Side salad, light dressing—or just a lemon wedge.”

Special Situations

Cutting (fat loss): butterfly chicken + two veg sides; sauces on the side. Keep drinks zero-cal.
Maintenance/recomp: add spicy rice or corn to one meal per day.
Bulking: butterfly or half chicken, spicy rice, macho peas, and a small halloumi add-on; still keep sauces measured.
Gluten-aware: choose grilled mains + veg sides; check local bun/wrap options if sensitive.
Sodium sensitive: ask for lighter baste and skip salty fries/halloumi; load up on veg sides and water.

What to Limit (if high-protein/low-cal is the goal)

Peri-salted chips, garlic bread, multiple buns (save for treat meals).
Halloumi as a full side (use as a small topper instead).
Double sauces / creamy dips (Perinaise, Garlic Perinaise) unless measured.
Two starchy sides in one meal (e.g., rice + chips).

Bottom Line

Nando’s is tailor-made for lean, high-protein eating: pick a grilled chicken base, sauce lightly on the side, pair with veg-heavy sides, and keep starch to one selection when you want to stay under ~500 kcal. Repeat a few “set plays” from this guide and you’ll have restaurant-level flavour without derailing your macros.