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Healthy Denny's options: what to order

The healthiest Denny's meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 5, 2026 All 48 meals

Most protein per calorie

Bacon Strips

260cal

P 25 g · C 2 g · F 17 g

9.6 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Diner Dipper: Bone-In Buffalo Wings

330cal

P 23 g · C 5 g · F 23 g

330 calories and still 23 g of protein.

Best under 500 cal with 30 g+ protein

Wild-caught Alaska Salmon

350cal

P 32 g · C 1 g · F 23 g

32 g of protein in 350 calories.

Lowest sodium with 20 g+ protein

Omelette, Plain

340cal

P 21 g · C 2 g · F 26 g

540 mg sodium, 23% of a day.

High protein, 30 g or more

30 meals, fewest calories first


Wild-caught Alaska SalmonDinners & Skillets	350	32 g	1 g	23 g	940 mg
Sirloin Steak with Dinner BreadEntrees	530	49 g	27 g	25 g	1,420 mg
55+ Wild Alaska Salmon with Dinner Bread55	540	37 g	27 g	31 g	1,300 mg
Let's Cobb About It Prime Rib Cobb SaladSalads	570	41 g	19 g	39 g	1,170 mg
Mama's Fried Chicken House SaladSalads	590	36 g	41 g	33 g	1,840 mg
Single CheeseburgerBurgers	600	35 g	48 g	29 g	880 mg
Egg-Cellent Grilled Chicken Cobb SaladSalads	640	56 g	18 g	40 g	1,560 mg
Premium Chicken TendersStarters · Plain	680	45 g	38 g	40 g	2,520 mg
T-Bone Steak with Dinner BreadEntrees	680	57 g	26 g	38 g	1,690 mg
The Super BirdMelts & Handhelds · 10 oz	680	47 g	47 g	34 g	1,740 mg
BBQ Bacon Chicken SandwichMelts & Handhelds	760	55 g	69 g	31 g	2,230 mg
Pot Roast MeltMelts & Handhelds · 14 oz	770	57 g	44 g	42 g	1,640 mg
Sirloin Steak & Eggs with Hash Browns & White ToastSignature Breakfasts	770	50 g	56 g	36 g	1,930 mg
Bourbon Chicken SkilletDinners & Skillets · 20 oz	840	65 g	69 g	35 g	2,920 mg
Cali Club SandwichMelts & Handhelds · 13 oz	840	49 g	56 g	48 g	2,190 mg
Premium Chicken Tenders with Dinner BreadStarters · Dinner Bread	860	51 g	63 g	47 g	2,860 mg
Bourbon Bacon BurgerBurgers · 15 oz	870	54 g	51 g	51 g	1,670 mg
SlamburgerBurgers · 12 oz	870	52 g	57 g	48 g	2,000 mg
T-Bone Steak & Eggs with Hash Browns & White ToastEntrees	910	59 g	55 g	49 g	2,190 mg
Double CheeseburgerBurgers · 16 oz	920	62 g	48 g	53 g	1,320 mg
Loaded Veggie Omelette with Hash Browns & White ToastBreakfast	920	36 g	63 g	56 g	1,540 mg
55+ Omelette with Hash Browns & White ToastBreakfast	930	39 g	61 g	57 g	2,080 mg
Country-Fried Steak with Gravy & Dinner BreadEntrees	960	35 g	78 g	56 g	2,240 mg
Bacon Avocado CheeseburgerBurgers · 14 oz	1,010	54 g	43 g	70 g	1,620 mg
55+ Scrambled Eggs & Cheddar Breakfast55 · 14 oz	1,040	46 g	80 g	58 g	2,780 mg
Crazy Spicy SkilletDinners & Skillets · 18 oz	1,040	59 g	48 g	69 g	3,640 mg
Moons Over My Hammy with Hash BrownsEntrees	1,040	47 g	90 g	54 g	2,960 mg
Plate Lickin’ Chicken Fried Chicken with Dinner BreadDinners & Skillets	1,070	60 g	68 g	62 g	3,230 mg
Moons Over My Hammy Omelette with Hash Browns & White ToastSignature Breakfasts	1,080	52 g	64 g	67 g	2,760 mg
Mile High Denver Omelette with Hash Browns & White ToastSignature Breakfasts	1,090	51 g	69 g	67 g	3,130 mg

Under 400 calories

6 meals, most protein first


Wild-caught Alaska SalmonDinners & Skillets	350	32 g	1 g	23 g	940 mg
Bacon StripsClassic Slams	260	25 g	2 g	17 g	1,040 mg
Diner Dipper: Bone-In Buffalo WingsStarters	330	23 g	5 g	23 g	1,110 mg
Omelette, Plain55	340	21 g	2 g	26 g	540 mg
Chicken TendersStarters	270	18 g	15 g	16 g	1,000 mg
Classic Sampler, Boneless Buffalo WingsStarters	380	17 g	21 g	26 g	1,860 mg

Eat at Denny's. Still lose weight.

At Denny's, the Bacon Strips is 260 calories and the Mile High Denver Omelette with Hash Browns & White Toast is 1,090. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Denny's orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Denny's?

By protein per calorie it is the Bacon Strips: 260 calories with 25 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Denny's?

The Bourbon Chicken Skillet has 65 g of protein and 840 calories.

Which Denny's meals are under 400 calories?

Wild-caught Alaska Salmon (350 cal), Bacon Strips (260 cal), Diner Dipper: Bone-In Buffalo Wings (330 cal), Omelette, Plain (340 cal), Chicken Tenders (270 cal).

What is the highest-calorie meal at Denny's?

The Mile High Denver Omelette with Hash Browns & White Toast at 1,090 calories, 67 g of fat and 3,130 mg of sodium.