Low-Calorie, High-Protein Options at Red Rooster (2025)

November 2025 update

Red Rooster can be very macro-friendly if you stick to roast/grilled chicken, manage skin and sauces, and pick green sides over loaded carbs. Your big levers are: cooking method (roast > crispy), format (no-bun box or salad/wrap), sauce on the side, and one creamy thing max.

The Red Rooster Playbook (quick rules)

1. Roast > Crispy.
   Choose roast chicken pieces, roast chicken rolls, or grilled tenders when available. Keep crispy/tenders-in-batter for treat days.

2. Skin off for the win.
   Removing the roast chicken skin slashes calories while keeping protein.

3. Format first.
   Ask for a no-bun tray/box or salad base with chicken on top. If you keep bread, pick single-serve rolls/wraps and go sauce light.

4. Sauce sanity.
   Use peri-peri, chilli, lemon, BBQ lightly; keep mayo/aioli/gravy tiny and on the side.

5. Sides that help.
   Garden salad, corn, peas, coleslaw light. If you want chips, small and share—eat your protein first.

6. Drinks: keep them clean.
   Water, sparkling, no-sugar soft drink, or unsweet tea/coffee.

High-Protein, Lower-Calorie Mains (what actually works)

1) Quarter Roast Chicken — Skin Off

Build: Quarter roast, skin removed, lemon/pepper; pair with salad/veg.
Script: “Quarter roast chicken—please remove the skin—lemon and pepper. Garden salad as the side.”
Why it works: Pure protein, minimal extras.

2) Half Roast Chicken — Share or Save

Build: Half roast, skin off, split with a mate or save half; no gravy or gravy light on the side.
Script: “Half roast, skin off—gravy on the side, very light. Swap chips for salad.”
Why it works: Big protein hit; you control sauce and sides.

3) Rooster Roll — Lean Edition

Build: Roast chicken roll, no mayo/aioli, BBQ or chilli light, extra lettuce/tomato/onion.
Script: “Rooster Roll—no mayo—BBQ (or chilli) light—extra lettuce and tomato.”
Why it works: Classic handheld with trimmed sauces.

4) Rippa-Style Wrap/Box — Grilled/ Roast + Sauce Light

Build: Grilled/roast chicken strips, wrap or box, sauce on the side, lots of salad.
Script: “Rippa with roast chicken, sauce on the side—load the salad.”
Why it works: Portion control and veg volume without drowning in creamy sauce.

5) Burger (Reds/Classic) — No Cheese, No Mayo

Build: Single chicken fillet (grilled/roast if offered), no cheese, no mayo/aioli, chilli or BBQ light, extra salad.
Script: “Chicken burger—no cheese, no mayo—chilli sauce light—extra lettuce, tomato, onion.”
Why it works: Keeps the burger experience lean.

6) Double Protein, Clean Build (Post-Workout)

Build: Two roast chicken pieces skin off or extra grilled tenders, no bun, salad base, sauce on the side.
Script: “Double roast chicken—skin off—in a box over salad; sauce on the side.”
Why it works: High protein, minimal calories.

Save for treat days: Buttermilk/crumbed tenders, Hellfire/loaded burgers with cheese + mayo, large chips, loaded mash/gravy bowls.

Sides Ranked (macro-friendly → treat)

Daily drivers

• Garden salad (dressing on the side)

• Steamed veg/peas

• Grilled corn (plain or light butter)

• Coleslaw light (ask for less dressing)

Okay if managed

• Small chips (share; protein first)

• Mash & gravy (ask for gravy light)

Treat territory

• Loaded/Seasoned large chips, cheesy sides, deep-fried add-ons

Sauce & Seasoning Ladder (lightest → richest)

1. Lemon juice, pepper, herb salt (light), chilli/peri-peri

2. BBQ (thin stripe)

3. Gravy (tablespoon on the side)

4. Mayo/aioli / creamy dressings (one teaspoon max, or skip)

Pro move: Always ask “sauce on the side” and taste before adding more.

High-Protein, Lower-Calorie Orders (copy/paste)

A) Everyday Cutting Plate

• Quarter roast chicken—skin off

• Garden salad

• Lemon wedges, pepper
  Script: “Quarter roast—skin off—garden salad—lemon on the side.”

B) Balanced Handheld

• Rooster Roll—no mayo, BBQ/chilli light, extra lettuce/tomato

• Small chips to share (optional)
  Script: “Rooster Roll—no mayo—BBQ light—extra salad. Small chips to share.”

C) High-Protein Post-Workout

• Half roast—skin off, gravy light on the side

• Corn + peas (or salad)
  Script: “Half roast—skin off—gravy on the side, very light—corn and peas please.”

D) Lean Wrap/Box

• Grilled/roast chicken Rippa, sauce on the side, extra salad, no cheese
  Script: “Rippa with roast chicken—no cheese—sauce on the side—load the salad.”

E) Burger Fix Without the Damage

• Chicken burger—no cheese/mayo, chilli light, extra salad

• Swap chips for salad
  Script: “Chicken burger—no cheese, no mayo—chilli light—extra lettuce and tomato; swap chips for salad.”

Breakfast/Lunch Flex (where offered)

• Egg + roast chicken in a wrap with sauce light or no-bun box.
  Script: “Egg and roast chicken in a box—no bun—chilli on the side.”

Macro “Lanes” (choose your path)

Cutting (~1,400–2,200 kJ / 330–525 kcal, solid protein)

• Quarter roast, skin off + garden salad, lemon/pepper.

• Roast chicken Rippa box—no cheese—sauce on the side—extra salad.

Balanced (~2,200–3,000 kJ / 525–720 kcal, 25–40g+ protein)

• Rooster Roll—no mayo—BBQ/chilli light—extra salad, small chips shared.

• Burger—no cheese/mayo—chilli light—extra salad, swap chips for peas.

High-Protein / Post-Workout (~3,000–3,800 kJ / 720–900 kcal, 40–60g+ protein)

• Half roast, skin off, gravy light, corn + peas.

• Double roast chicken (skin off) over salad, sauce on the side; add small chips only if you truly need carbs.

(Ranges are typical; exact numbers vary by store and portioning.)

App/Counter Scripts (fast and staff-friendly)

• “Quarter roast chicken—please remove the skin—garden salad—lemon on the side.”

• “Half roast—skin off—gravy on the side, very light—corn and peas.”

• “Rooster Roll—no mayo—BBQ (or chilli) light—extra lettuce and tomato.”

• “Rippa with roast chicken—no cheese—sauce on the side—load the salad.”

• “Chicken burger—no cheese, no mayo—chilli light—extra salad; swap chips for salad.”

Calorie-Saving Tweaks That Don’t Change the Vibe

• Skin off all roast pieces.

• Sauce on the side—dip the edge, don’t pour.

• Swap chips for salad/veg or keep chips small and shared.

• No mayo/aioli; use chilli/BBQ light instead.

• Double chicken, not double cheese when you want more protein.

Common Pitfalls (and easy fixes)

• Crispy burger with cheese + mayo + large chips.

  • Fix: Grilled/roast burger—no cheese/mayo—chilli light—swap chips for salad.

• Rippa loaded with extra sauce and cheese.

  • Fix: Keep sauce on the side, no cheese, extra salad.

• Half roast drenched in gravy with large chips.

  • Fix: Skin off, gravy light on the side, peas or salad, small chips shared if you must.

Quick Recap Before You Order

• Lean anchors: Roast chicken (skin off) in a plate, roll (no mayo), or salad/box.

• Big levers: Sauce on the side, no mayo/aioli, extra salad, and chip swaps.

• Protein upgrades: Double roast/grilled chicken, not double cheese.

• One creamy thing max—and keep portions intentional.