GLP-1 friendly fast food / Popeyes
Popeyes · GLP-1 friendly
GLP-1 friendly meals at Popeyes.
Smaller appetite on a GLP-1? These are the Popeyes meals that fit a reduced-portion, protein-first pattern: at least 20g protein, 500 calories or under, ranked gentlest (lowest fat) first. The top pick is the 3-Piece Blackened Tenders — 26g protein, 170 calories, 2g fat. All from the brand's official nutrition data, not AI guesses.
General nutrition information, not medical advice — follow your clinician's guidance on eating with GLP-1 medications.
Gentlest first
Every GLP-1 friendly Popeyes pick, lowest fat first
| # | Meal | Fat | Protein | Calories |
|---|---|---|---|---|
| 1 | 3-Piece Blackened Tenders Blackened (grilled, not breaded), 3 pieces, no sauce | 2g | 26g | 170 |
| 2 | 5-Piece Blackened Tenders No sauce; blackened (grilled, not breaded) | 3g | 43g | 280 |
| 3 | 3-Piece Blackened Tenders + Green Beans & Diet Pepsi 3 blackened (grilled) tenders with a regular side of green beans and a Diet Pepsi — the cleanest full meal on the menu | 4g | 28g | 210 |
| 4 | 8-Piece Blackened Tenders Blackened (grilled, not breaded) tenders à la carte, 8 pieces, no sauce or sides | 5g | 69g | 450 |
| 5 | 3-Piece Blackened Tenders + Mashed Potatoes & Diet Pepsi 3 blackened tenders with regular Cajun mashed potatoes & gravy and a Diet Pepsi — comfort-food macro win | 6g | 29g | 280 |
| 6 | 3-Piece Classic Tenders Tenders only (no combo fries/biscuit) | 21g | 38g | 445 |
| 7 | Blackened Chicken Sandwich (no mayo) + Green Beans & Diet Coke Blackened grilled fillet on brioche bun with pickles, no mayo, side green beans, Diet Coke — grilled sandwich done right | 21g | 34g | 500 |
| 8 | Bonafide Mild Chicken Breast Bone-in breast, mild, 1 piece | 27g | 35g | 440 |
| 9 | Bonafide Spicy Chicken Breast Bone-in breast, 1 piece (157g) | 27g | 33g | 420 |
| 10 | Bonafide Spicy Breast + Green Beans & Unsweetened Iced Tea Bone-in spicy fried chicken breast with a regular side of green beans and unsweetened iced tea — the Louisiana diner plate | 29g | 35g | 460 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
Want the full macro breakdown — carbs, fat and allergens — for every Popeyes meal? See the full Popeyes menu → · Popeyes calculator → · Highest-protein Popeyes meals → · All chains ranked →
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Protein first at Popeyes.
MacroBite has a built-in GLP-1 friendly category — smaller, protein-first picks scored against the calories and protein you have left today.
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