What to Order at Popeyes, According to a Registered Dietitian

Popeyes Louisiana Kitchen, with over 2,600 locations nationwide in the United States and a presence in several countries globally, is a popular choice for fried chicken enthusiasts. However, despite its widespread popularity, many individuals hesitate to indulge in fast-food chains like Popeyes due to concerns about the nutritional quality of their offerings. With a reputation for serving ultra-processed foods high in calories, unhealthy fats, and sodium, health-conscious consumers often wonder if there are any viable options for them on the menu. Despite these concerns, a dietitian can provide valuable insights into making healthier choices at Popeyes without compromising on taste or satisfaction.

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5 Foods to Order at Popeyes

1. Coleslaw

• Serving Size: Regular
• Calories: 140
• Fat: 10g
• Sodium: 190mg
• Carbs: 12g
• Fiber: 1g
• Sugars: 9g
• Protein: 1g

Benefits: Coleslaw is a source of dietary fiber, which is important for digestive health, blood sugar regulation, and weight management. With 190 calories per serving, coleslaw can be a relatively low-calorie option compared to other side dishes or menu items. 

Average Glucose Spike: 18 mg/dL

2. Red Beans & Rice

• Serving Size: Regular
• Calories: 250
• Fat: 16g
• Sodium: 610mg
• Carbs: 22g
• Fiber: 6g
• Sugars: 0g
• Protein: 8g

Benefits: This dish is a good source of plant-based protein, providing 8 grams per serving. Additionally, it is also rich in dietary fiber, with 7 grams per serving, while being low in fat, making it a suitable option for those watching their fat intake.

Average Glucose Spike: 33 mg/dL

3. 8-piece Chicken Nuggets

• Calories: 380
• Fat: 24g
• Sodium: 880mg
• Carbs: 19g
• Fiber: 1g
• Sugars: 0g
• Protein: 22g

Benefits: With 22 grams of protein and only 380 calories, this meal is a high protein option. While relatively high in sodium and fat, if you are mindful of your intake throughout the rest of the day, this content is manageable. 

Average Glucose Spike: 26 mg/dL

4. Louisiana Kitchen Mild Chicken Breast:

• Calories: 380
• Fat: 20g
• Sodium: 1230mg
• Carbs: 16g
• Fiber: 2g
• Sugar: 0g
• Protein: 35g

Benefits: While higher in fat and sodium, opting for the mild version instead of the spicy one can reduce sodium content. It's a good source of protein, which is essential for muscle health and satiety.

Average Glucose Spike: 10 mg/dL

5. Homestyle Mac & Cheese

• Serving Size: Regular
• Calories: 280
• Fat: 21g
• Sodium: 510mg
• Carbs: 16g
• Fiber: 0g
• Sugars: 3g
• Protein: 11g

Benefits: At 280 calories, the Homestyle Macaroni and Cheese can be a reasonable side dish option, especially when paired with a protein-rich main dish and plenty of vegetables. The carbohydrates in the dish provide energy, but it's important to balance this with other nutrients in your meal.

Average Glucose Spike: 38 mg/dL

3 Foods to Avoid

1. Chicken Sandwich

• Calories: 700
• Fat: 42g
• Sodium: 1440mg
• Carbs: 50g
• Fiber: 2g
• Sugar: 8g
• Protein: 28g

Average Glucose Spike: 36 mg/dL

While popular and delicious, Popeyes chicken sandwiches are typically high in calories, unhealthy fats, and sodium. Studies have found that the consumption of fried foods is associated with a higher risk of cardiovascular disease and overall mortality.¹

If the chicken sandwich is a favorite, consider enjoying it occasionally as a treat rather than a regular part of your diet. Pair it with healthier sides like a side salad or apple slices instead of fries to balance the meal.

2. 12-piece Wings

• Calories: 1770
• Fat: 115g
• Sodium: 14mg
• Carbs: 77g
• Fiber: 9g
• Sugar: 1g
• Protein: 112g

Average Glucose Spike: 22 mg/dL

With over 1000 calories and a whopping 115 grams of fat, this is one of the unhealthiest meals to choose. The biggest concern with this meal is that the majority of the fat in this dish is in the form of trans fats. Research shows that trans fats are associated with an increased risk of heart disease, cancer, obesity, and diabetes.¹ 

If you enjoy these wings, consider asking for modifications to make them healthier, such as reducing the serving to a 6-piece portion. Pair them with a side of steamed vegetables to add more nutrients to the meal.

3. Biscuits

• Calories: 210
• Fat: 13g
• Sodium: 440mg
• Carbs: 20g
• Fiber: 1g
• Sugar: 1g
• Protein: 3g

Average Glucose Spike: 42 mg/dL

Popeyes' biscuits are a popular side item, but they are high in calories, fat, and sodium. Research shows that frequent consumption of biscuits and other baked goods is associated with weight gain and an increased risk of obesity.²

If you love Popeyes biscuits, consider enjoying them in moderation. Pair them with a lean protein like grilled chicken and a side of vegetables to create a more balanced meal.

Popeye’s Spicy Chicken Sandwich Copycat Recipe

Craving a Popeye’s spicy chicken sandwich? Here's a recipe for a healthier version of Popeyes' spicy chicken sandwich that you can make at home.

Ingredients:

• 4 boneless, skinless chicken breasts
• 4 whole wheat hamburger buns
• 1/2 cup buttermilk
• 1/4 cup hot sauce
• 1 cup whole wheat flour
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• Cooking spray
• Optional toppings: lettuce, tomato, pickles, light mayo

Instructions:

1. Preheat the oven to 400°F (200°C).
2. In a bowl, mix the buttermilk and hot sauce. Add the chicken breasts and marinate for at least 30 minutes.
3. In a separate bowl, mix the flour, paprika, garlic powder, onion powder, salt, and black pepper.
4. Remove the chicken breasts from the buttermilk mixture, letting the excess drip off. Coat each chicken breast in the flour mixture, shaking off any excess.
5. Place the coated chicken breasts on a baking sheet lined with parchment paper. Lightly spray the tops of the chicken breasts with cooking spray.
6. Bake in the preheated oven for 20-25 minutes or until the chicken is cooked through and golden brown.
7. Toast the whole wheat hamburger buns in the oven for a few minutes.
8. Assemble the sandwiches by placing a chicken breast on each bun. Add your choice of toppings, such as lettuce, tomato, pickles, and light mayo.
9. Serve the sandwiches hot and enjoy your homemade, healthier spicy chicken sandwich!

Making this sandwich at home gives you complete control over the ingredients and cooking methods, leading to a healthier alternative compared to the fast-food version. You can choose high-quality, lean chicken and whole wheat buns, marinate the chicken in buttermilk for tenderness and flavor, and bake instead of fry to reduce added fats and calories. Controlling the seasoning and toppings lets you limit salt and add fresh vegetables for extra nutrients. By making these simple swaps, you can enjoy a delicious spicy chicken sandwich that's better for you and tailored to your preferences.

<p class="pro-tip"><strong>Also Read: </strong><a href=eating-at-mcdonalds>What to Order at McDonald’s, According to a Registered Dietitian</a>.</p>

A Quick Review

Including Popeye’s in your weekly routine can be done in a healthier way with a few smart choices. Here are some tips:

1. Opt for Smaller Portions: Instead of ordering a full meal, consider ordering smaller portions or kids' meals. This can help you enjoy your favorite items without overeating.
2. Choose Grilled Over Fried: Many Popeyes locations offer grilled chicken options, which are lower in calories and fat compared to their fried counterparts. Consider choosing grilled chicken or chicken tenders instead of fried options.
3. Swap Sides: Instead of the typical fries or mashed potatoes with gravy, consider swapping for a side salad, green beans, or corn on the cob. These options are lower in calories and can add more nutrients to your meal.
4. Watch the Sauces: Popeye’s sauces can be high in calories, fat, and sodium. Opt for lighter sauce options or use them sparingly to control your intake.
5. Balance Your Meal: If you're going to indulge in a Popeyes meal, try to balance it with healthier options throughout the day. Include plenty of fruits, vegetables, and lean proteins in your other meals to offset any indulgences.

By making these simple adjustments, you can enjoy Popeyes as part of your weekly routine while still maintaining a balanced and healthy diet.

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<p class="pro-tip"><strong>Learn More: </strong><a href=eating-at-chick-fil-a>What to Order at Chick-fil-A, According to a Registered Dietitian</a>.</p>