The Ultimate Low-Calorie, High-Protein Poutine Recipe

Classic poutine is legendary—and a wrecking ball for your calorie goals. Deep-fried fries, full-fat cheese curds, and salty gravy can easily push one serving over 1,000 calories with not much protein to show for it.

But with a few smart swaps, you can build a version that:

Feels like real poutine
Hits 30–40+ grams of protein
Sits closer to 450–600 calories instead of absolute disaster level

This guide walks you through a macro-friendly poutine that’s actually satisfying enough to use as a full meal, not just a regret.

Strategy: Turning Poutine into a High-Protein Meal

To make poutine work on a high-protein, lower-calorie diet, we need to:

Fix the fries
- Bake or air-fry, not deep-fry.
- Use less oil but still get crisp edges.
Fix the gravy
- Use a lightened-up chicken or beef gravy with minimal fat.
- Rely on stock, spices, and a small roux instead of a ton of drippings.
Fix the protein
- Add a real protein source (like chicken, turkey, or plant-based meat) on top.
- Use controlled amounts of cheese curds instead of half a bag.
Control portion size
- Build a solid single-plate meal instead of a giant sharing tray “for one.”

Low-Calorie, High-Protein Poutine: Core Recipe

Serves: 2 hearty meals (or 3 smaller portions)
Rough macros (per 1/2 recipe serving):

~450–550 calories
~30–40 g protein
~50–60 g carbs
~10–18 g fat

Exact numbers depend on brands and amounts, but this is the ballpark.

Part 1: Light but Crispy Fries

Ingredients

500 g potatoes (about 2 medium-large russets or Yukon Golds)
1–1½ tbsp olive oil or canola oil
½–1 tsp salt
½ tsp garlic powder (optional)
½ tsp paprika (optional)
Black pepper to taste

Directions

Prep the potatoes
- Wash (and peel if you prefer) the potatoes.
- Cut into classic fry shapes: about 1 cm thick sticks.
Rinse and parboil (optional but great for crispiness)
- Rinse the cut potatoes in cold water to remove excess starch.
- For extra crisp fries: simmer them in salted water for about 5–7 minutes until just tender, then drain and let them steam dry.
Season and oil
- Toss the potato sticks with oil, salt, and any seasonings you’re using.
- You want a light, even coating—not dripping in oil.
Bake or air-fry
Oven method:
- Preheat oven to 220°C (425°F).
- Spread fries in a single layer on a parchment-lined baking sheet.
- Bake 20–25 minutes, flipping once halfway, until golden and crisp on the edges.
Air fryer method:
- Air fry at 190–200°C (375–400°F) for 15–20 minutes, shaking basket once or twice, until crisp.

Set fries aside on the tray while you make gravy and toppings.

Part 2: Light, High-Flavor Gravy

Use a similar approach to a KFC-style gravy, but leaner and slightly thinner so it coats the fries nicely.

Ingredients

2 cups low-sodium chicken or beef stock (or a mix)
1 tsp chicken bouillon (optional, for extra punch)
2 tbsp all-purpose flour
1½–2 tbsp butter or a mix of 1 tbsp butter + 1 tbsp oil
½ tsp soy sauce or Worcestershire sauce (for color and umami, optional)
½–1 tsp black pepper
¼ tsp garlic powder (optional)
Salt to taste

Directions

Heat the fat
- In a saucepan, melt butter (and oil if using) over medium heat.
Make the roux
- Sprinkle in the flour and whisk constantly.
- Cook for 3–5 minutes until the mixture turns a light to medium golden-brown (this adds flavor).
Add stock gradually
- Whisk in a small splash of stock to loosen the roux, then slowly add the rest while whisking to keep it smooth.
- Stir in bouillon and soy/Worcestershire if using.
Simmer and season
- Bring to a gentle simmer and cook 5–10 minutes until thickened to gravy consistency.
- Add black pepper, garlic powder, and salt to taste.
- If it gets too thick, add a bit more stock or water.

You now have a flavorful gravy that’s not overloaded with fat.

Part 3: Protein Toppings (Where the Gains Come From)

You can make poutine high-protein by topping it with:

Chicken breast
Turkey breast
Extra-lean ground beef or turkey
Plant-based high-protein crumble

Here’s a simple version using chicken:

Ingredients

250 g cooked chicken breast, chopped or shredded
- Use leftover rotisserie (skin removed), grilled chicken, or quickly pan-sear some breast strips with salt and pepper.

If you don’t have cooked chicken ready:

Cut raw chicken breast into small bite-sized pieces.
Season with salt, pepper, garlic powder, and a tiny bit of paprika.
Cook in a non-stick pan with a small spray of oil over medium heat until no longer pink and lightly browned.

That 250 g of chicken alone can give you around 50–60 g of protein to split across the servings.

Part 4: Cheese Curds (Smart, Controlled Amount)

Cheese curds are non-negotiable for poutine vibes—but we can be strategic.

Ingredients

60–80 g cheese curds (about 30–40 g per serving)

That’s enough to get melty, squeaky bites without smothering the entire dish in cheese.

If you can’t find curds, you can use:

Small cubes of low-moisture mozzarella
Or a mix of light mozzarella and a few bits of cheddar

Portion them out so you don’t accidentally double your calories.

Assembly: Building Your Low-Cal, High-Protein Poutine

For 2 big servings:

Fries down first
- Divide your baked/air-fried fries between 2 bowls or shallow dishes.
Add protein
- Scatter half the chicken on each plate over the fries.
Sprinkle cheese curds
- Add 30–40 g of cheese curds per plate, spreading them out so each bite gets some.
Ladle hot gravy
- Spoon hot gravy over the top.
- The heat will start melting the curds and warm the chicken.
Optional garnishes
- Chopped green onions
- Freshly ground pepper
- Tiny pinch of smoked paprika or chili flakes if you like heat

Serve immediately, while the gravy is hot and the curds are soft and melty.

Approximate Macros (Per 1/2 Recipe Serving)

These are rough estimates for one large serving using:

250 g potatoes
1 tbsp oil
125 g cooked chicken breast
35 g cheese curds
Half the gravy recipe

You’ll land roughly around:

Calories: ~450–550
Protein: ~30–40 g
Carbs: ~50–60 g
Fat: ~10–18 g

Change the amounts (especially the oil, curds, and chicken) and you can push it slightly leaner or more protein-heavy.

How to Make It Even Lower Calorie

If you’re cutting hard but still want poutine:

Use less oil on the fries.
- 2–3 tsp oil instead of a full tablespoon.
- Or rely mainly on non-stick spray.
Use more potatoes, less cheese.
- Keep curds to the lower end (25–30 g per serving).
- Volume from potatoes and gravy still makes it feel indulgent.
Lean out the gravy.
- Use 1 tbsp fat instead of 1½–2 tbsp.
- Accept slightly thinner gravy for fewer calories.
Stick with chicken breast or turkey.
- Avoid higher-fat meats like sausage or regular ground beef.

You can bring the plate closer to 400–450 calories while still getting a good protein hit.

How to Make It Higher Protein

If you’re bulking or post-workout and want more protein:

Increase chicken to 350–400 g total.
- That can bump each serving to 40–50+ g of protein.
Add a little extra cheese or use a higher-protein cheese.
- A bit more curds or some light mozzarella can boost protein further.
Add a spoon of Greek yogurt to the gravy on your plate.
- Stir a spoonful into your portion just before eating for extra creaminess and protein (don’t boil it in or it might split).

Variations: Fun High-Protein Twists

1. Breakfast Protein Poutine

Swap chicken for turkey bacon or lean turkey sausage.
Add egg whites or a poached egg on top.
Keep the same fries + gravy + curd structure.

2. Plant-Based High-Protein Poutine

Use oven fries as normal.
Top with crispy tofu cubes or plant-based “chicken” pieces.
Use a vegetable stock gravy thickened with flour, seasoned with soy sauce and pepper.
Add a small amount of vegan cheese shreds if you like (macros vary by brand).