Best Low-Calorie Meals to Order at Restaurants

Discover the best low-calorie meals at Chipotle, Sweetgreen, CAVA, Panera, Cheesecake Factory, Olive Garden, and Applebee’s — with full macros and ordering tips.

Most chain restaurant meals run 800-1,500+ calories. But nearly every major chain has low-calorie options, you just have to know where to look and how to customize. This guide covers specific, named items with calorie counts and macros across fast-casual and casual dining chains, plus universal ordering tips that work everywhere.

Chipotle’s calorie range is wide (420-1,210 cal for a burrito), but the right build is genuinely one of the best macro ratios in fast-casual. The key: skip the tortilla and rice, go with a salad base.

Sweetgreen is structurally built for low-calorie eating, salad and greens bases start at just 10-40 calories. It consistently ranks among the lowest-calorie fast-casual chains.

CAVA is Mediterranean-inspired; greens base + grilled protein + light spreads is the formula. Skipping rice for SuperGreens saves 275 calories immediately.

Best low-calorie CAVA builds:

Panera is a strong option, most of the healthy items are under 500 calories with 20g+ protein. The “You Pick Two” strategy is especially powerful: half portions give flexibility to mix protein + vegetable options.

  • Choose apple or banana as your side instead of baguette (80 cal vs 180 cal)
  • Order dressings on the side, vinaigrettes are still 100-150 cal per full serving
  • Stick to broth-based soups (Chicken Noodle: 180 cal) over creamy (Broccoli Cheddar: 360 cal)
  • You Pick Two is a great low-calorie strategy: half portions give flexibility to mix protein + vegetable options

The Cheesecake Factory (SkinnyLicious® Menu)

The Cheesecake Factory’s regular menu averages 800-1,500+ cal per entrée. The SkinnyLicious® menu is the only low-calorie pathway, it has 50 items all at 590 calories or less, across appetizers, salads, burgers, tacos, and entrées. Always ask for the SkinnyLicious menu by name.

SkinnyLicious® menu categories (all ≤590 cal):

  • Small Plates & Appetizers (8 items), all under 490 cal
  • Salads (7 items)
  • Burgers & Sandwiches (6 items)
  • Tacos (3 items)
  • Specialties (7 items), including Chicken Pasta, Sesame Ginger Chicken

Known items with approximate calories:

  • Chicken Taquitos (appetizer): 400-420 cal, 16g protein
  • SkinnyLicious® Chicken Pasta: under 590 cal
  • SkinnyLicious® Asian Chicken Salad: 470 cal, 40g protein
  • SkinnyLicious® Factory Chopped Salad: 570 cal, 40g protein
  • Skinny Cocktails: 150 cal each (Margarita, Mojito, Sangria)

Olive Garden’s Lighter Italian Fare menu is the go-to. These dishes use garlic, lemon, and capers to add flavor without calories.

Tips for Olive Garden:

  • Skip the breadstick (140 cal each with garlic topping) or limit to one
  • Use low-fat Italian dressing (30 cal) instead of signature dressing (80 cal)
  • Grilled/broiled proteins over fried; tomato sauces over cream sauces

Applebee’s

Applebee’s has a wide menu with solid low-calorie options, especially in grilled proteins. The key is pairing a lean protein with steamed vegetables instead of the default starchy sides.

Universal Tips for Ordering Low-Calorie at Any Restaurant

  • Choose grilled, broiled, or baked proteins, never fried. Fried chicken, crispy shrimp, and battered fish add 200-400 extra calories from breading and oil.
  • Get dressings and sauces on the side. A full pour of Caesar dressing adds 200+ calories; creamy sauces can add 300-500 cal to a dish. Dipping your fork saves hundreds of calories.
  • Swap starchy sides for vegetables. A side of fries or mashed potatoes adds 300-450 calories. Steamed broccoli adds 35 calories. Almost every restaurant will make this swap.
  • Skip or limit bread baskets and chips. Each Olive Garden breadstick is 140 calories. A serving of Chipotle chips is 540 calories.
  • Order a salad or broth-based soup first. Studies show eating a low-calorie salad or broth soup (80-150 cal) before your entrée reduces total meal calorie intake by 10-12%.
  • Build from lean protein + vegetables, not from starch. At build-your-own chains (Chipotle, CAVA, Sweetgreen), start with a greens base rather than rice or a tortilla, you save 200-350 calories before adding a single topping.
  • Watch liquid calories. A soda adds 150-250 calories per glass with unlimited refills. A margarita is 300-500 calories. Water, sparkling water, and unsweetened tea are zero.
  • Ask for lighter sauces or “on the side.” Marinara has 150 cal per serving; Alfredo has 450-870 cal. Skip sour cream (110 cal) and guacamole (230 cal) to save 300+ calories.
  • Request half portions or a to-go box upfront. Restaurant portion sizes are often 1.5-2x appropriate serving sizes. Boxing half at the start helps you eat the right amount.
  • Look for “Lighter,” “Fit,” or “SkinnyLicious” menu sections. Cheesecake Factory (SkinnyLicious®), Applebee’s (Under 600 Calories), and Olive Garden (Lighter Italian Fare) all have dedicated low-calorie sections.

Find Low-Calorie Restaurants Near You

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