Low-Calorie, High-Protein Options at The Habit Burger Grill
The Habit Burger Grill is known for chargrilled burgers, fries, and shakes—so it’s easy to assume there’s no “macro-friendly” path. But you can absolutely order high protein without huge calories here if you build your meal around the right protein anchor and avoid the sneaky calorie multipliers (creamy sauces, fried sides, and shakes).
This guide highlights the best protein-per-calorie options and gives you repeatable ordering templates you can use anytime.
What “low calorie” and “high protein” mean at The Habit
For most people tracking macros or trying to lose weight:
Low-calorie meal: ~350–650 calories
High-protein meal: 30g+ protein
Sweet spot: 35–50g protein while staying under ~650 calories
At The Habit, the easiest way to hit that sweet spot is:
choose a protein anchor (chicken bites, ahi tuna, grilled chicken salad), then
keep sauces + sides + drinks under control.
Quick list: best low-calorie, high-protein Habit orders ✅
If you want the fastest “what should I order?” answers:
Best protein-per-calorie
Crispy Chicken Bites (10 pc): 480 calories, 43g protein
Ahi Tuna Filet on Seeded Bun: 430 calories, 32g protein
Best high-protein “meal salads”
Grilled Chicken Caesar: 610 calories, 44g protein
Harvest Chopped: 650 calories, 38g protein
Mango Miso Crunch: 650 calories, 34g protein
Best “burger lane” that stays reasonable
Charburger on Seeded Bun: 500 calories, 21g protein
Double Charburger on Seeded Bun: 730 calories, 37g protein (higher calories, big protein)
1) The highest protein-per-calorie move: Crispy Chicken Bites
Crispy Chicken Bites (10 pc) — 480 calories, 43g protein
This is one of the best macro items on the menu: lots of protein, no bun, and fewer “hidden” calories—unless you drown it in sauce.
How to keep it cut-friendly
Use one sauce (get it on the side)
Skip fries and rings
Pair with water or a zero-cal drink
Crispy Chicken Bites (5 pc) — 240 calories, 21g protein
A great smaller option if you want a snack-sized protein hit or you’re pairing it with something light.
Best for: weight loss days, smaller appetite days, or adding protein without a big meal.
2) Best “real sandwich” for macros: Ahi Tuna
Ahi Tuna Filet on Seeded Bun — 430 calories, 32g protein
If you want a full sandwich that’s still protein-forward, this is one of the best options.
Why it works
Strong protein without needing a double burger
Calories stay relatively controlled for a full-size sandwich
Macro-friendly tweak
If your location will do it, ask for sauces light or on the side.
3) Salads at The Habit: huge protein potential (dressing matters)
Habit salads can be excellent for high protein—but the dressing and add-ons decide whether it stays “low-cal”.
Grilled Chicken Caesar — 610 calories, 44g protein
One of the strongest high-protein items available. If you want ~45g protein in one order, this is a straight-line solution.
Cut-friendly moves
Ask for dressing on the side (if possible)
Use half (or less)
Don’t stack fries on top of a salad meal
Harvest Chopped — 650 calories, 38g protein
A strong “meal salad” option that hits high protein while staying around that under-700 range.
Mango Miso Crunch — 650 calories, 34g protein
Another solid high-protein salad pick if you want something different from the Caesar lane.
Garden Ranch Salad — 410 calories, 11g protein (not high-protein)
This one is lower calorie, but it’s not a “protein meal” unless you add extra protein.
4) Burger strategy: keep it single (or go bunless when cutting)
Charburger on Seeded Bun — 500 calories, 21g protein
If you want the classic Habit experience while keeping calories reasonable, this is the cleanest burger lane.
Make it leaner
Skip or reduce creamy sauces
Don’t auto-add fries
Keep the drink low-cal
Double Charburger on Seeded Bun — 730 calories, 37g protein
Great protein, but this is “bigger meal” territory. It can fit a high-protein plan—just don’t stack fries + shake on top unless you planned for it.
Macro tip: If your store offers bun swaps or lettuce-style builds, that can reduce calories without changing protein much.
5) “Protein add-on” approach (if your location allows it)
Some locations can add protein to salads or allow protein-only items. These are powerful tools for low-cal/high-protein eating:
Ahi Tuna (standalone): 120 calories, 26g protein
Chicken Breast (standalone): 220 calories, 29g protein
Sirloin Steak (standalone): 180 calories, 23g protein
How to use this in real life
Side salad + chicken breast (simple, lean, filling)
Side salad + ahi tuna (very high protein for low calories)
Main salad + extra protein (for a big gym-day meal)
Sides: where a “healthy” order usually breaks
Most people don’t blow calories on the main item—they blow it on sides.
Common examples:
French Fries: 440 calories, 4g protein
Onion Rings: 500 calories, 10g protein
Sweet Potato Fries: 374 calories, 3g protein
Tempura Green Beans: 250 calories, 3g protein
Side Garden Ranch Salad: 90 calories, 5g protein
Coleslaw (2 scoops): 70 calories, 1g protein
Best low-cal side move: side salad or coleslaw
Best “I want something warm” move: tempura green beans (still not protein-heavy, but easier to budget than fries/rings)
Sauces and dressings: the sneaky calorie multipliers
At The Habit, several sauces and dressings are calorie-dense—especially the creamy ones. Examples:
Mayo (1 tbsp): 100 calories
Roasted Garlic Aioli (1 oz): 170 calories
Tartar (1 oz): 140 calories
1000 Island (2 oz): 250 calories
Teriyaki Sauce (1 oz): 70 calories
Simple rule that works every time:
Ask for sauce on the side and use half.
You keep the flavor and cut the “hidden calories” without feeling like you’re dieting.
Shakes: the fastest way to undo a lean meal
If you’re trying to stay low-calorie, shakes are usually a separate planned treat, not an add-on. Examples:
Vanilla shake with whipped cream: 640 calories
Chocolate shake with whipped cream: 690 calories
Cookies & Cream shake with whipped cream: 800 calories
If fat loss is the goal, it’s usually better to “spend” those calories on more filling protein food instead.
Best low-calorie, high-protein Habit order combos (copy/paste)
Combo 1: Best overall cut-friendly meal
Crispy Chicken Bites (10 pc)
Side Garden Ranch Salad
Water / zero-cal drink
Combo 2: “Sandwich meal” that still fits macros
Ahi Tuna Filet on Seeded Bun
Coleslaw (or side salad)
Water / zero-cal drink
Combo 3: High-protein salad meal
Grilled Chicken Caesar
Dressing on the side (use half if possible)
Water
Combo 4: Burger day without the calorie stack
Charburger
Skip fries
Water / zero-cal drink
What to avoid if you’re trying to keep calories low
You don’t need to ban these forever—just know they’re the most common reasons “healthy-ish Habit” turns into a calorie bomb:
Fries or onion rings as the default side
Multiple creamy sauces (aioli, tartar, 1000 island)
Shakes as an automatic add-on
Double burger + fries + shake in one meal (fun, but not low-cal)
The Habit formula that works:
Protein anchor + controlled sauce + no fries + low-cal drink.
FAQ: Low-calorie, high-protein options at The Habit Burger Grill
What’s the best high-protein item at The Habit under 500 calories?
Crispy Chicken Bites (10 pc) are a standout at 480 calories and 43g protein.
What’s the best “healthy sandwich” at The Habit for protein?
The Ahi Tuna Filet is a strong option at 430 calories and 32g protein.
Are Habit salads good for high protein?
Yes—some are extremely high protein. The Grilled Chicken Caesar is one of the best “one order = big protein” options.
What’s the biggest mistake people make at The Habit when dieting?
Sauces, sides, and shakes. A reasonable protein choice can become a calorie stack fast if you add fries + creamy sauce + a shake.
