Macro Options for Raising Cane’s: My Pick 3 & Swaps
Let’s talk about Raising Cane’s.
When you’re in a fat loss phase or simply trying to stick to your macro goals, eating out can feel a bit intimidating…ESPECIALLY somewhere like Raising Cane’s, where the menu revolves around chicken fingers, Texas toast, and that iconic Cane’s Sauce.
But here’s the good news… with a little strategy and a few mindful swaps, you can enjoy your meal without derailing your progress.
When you’re in a calorie deficit or diet phase… nothing is truly off-limits. Unless you’ve set personal boundaries or have certains needs due to an allergy or intolerance, it all comes down to how you make things fit within the numbers your body requires.
At the end of the day, it’s all about calories in versus calories out. This graphic says it all… from the Diet, Weight Loss, Fat Loss & Calorie Deficit post.
That’s the foundation. That’s what it takes to lose weight.
Notice that it doesn’t say your calories have to come from whole foods, meal-prep containers, or supplements.
Can certain food choices affect your energy, hunger levels, or even the rate at which you lose weight? Absolutely.
Things like sodium can play a role in short-term water retention, for example. But the core principle stays the same… your results come down to the balance between intake and expenditure.
But this is really it… you can have Raising Cane’s.
Here’s how I’ve made this work over the course of time and how I guide some of my clients to.
AND be sure to check out Making it work: Cuisine, Fast Food & Restaurants for other restaurants info like this!
Pick 3 for Raising Cane’s
I had to do this one a little different than normal… I went to social media.
Because I have to be completely honest… I was kind of stumped on my own. The calorie counts and the macros for the limited options… it really leaves you with limited options.
But here’s the deal… you can still make it work.
We all have different calorie needs based on how much we move throughout the day. And like that graphic shows above… if you’re in a fat loss phase, it really does come down to consistently eating less than you burn. That’s where strategy matters most. How do you enjoy food from places you love AND stay on track?
So, here’s what I did… I combed through the Raising Cane’s menu, outsourced some options and came up with my personal “Pick 3.”
Why “Pick 3”?
This is a strategy I guide my clients through. I always recommend having three go-to options from places you like to eat. Here’s why: You never know. when your usual order might be sold out, off the menu, or maybe you’re just in the mood for something different.
The more prepared you are, the less likely you’ll feel stressed or make an impulsive choice that doesn’t align with your goals.
Can you pivot on the spot? Absolutely.
But let’s be real… when you have a backup plan (or two), it feels way less chaotic.
SOCIAL MEDIA MEALS
Josh New, MS, RD on TikTok talked about the secret menu… the secret menu has naked birds. Some of the different sources on TikTok talked about them being 70 cal each instead of the 130 cal of the regular ones. And they still had the 13 g of protein.
See the links below this!
Josh New’s Open Faced Naked Bird Sandwich
505 kcal & P44
- 3 Naked Birds
- Texas Toast
- Cane’s Sauce
570 kcal & P53 C23 F30
- 4 Naked Birds
- Coleslaw
- Cane’s Sauce
- Texas Toast
Understanding some of the options & possible swaps!
Sometimes, it’s not about completely avoiding what you truly want… it’s about changing things up to make it work. You can swap ingredients, ask for things to be removed, or adjust portions. It really is your food, your way at least, most of the time.
Here’s what I’ve found while making my way through different websites and resources that break down Raising Cane’s options. Some of them had great tips on how to tweak certain menu items to make them leaner or more calorie-conscious.
It’s not always about making things “low-fat” or “low-carb”… it’s about adjusting portion sizes or ingredients so you can still enjoy your meal. Think Tetris… this is making the blocks work better for you to be able to clear more lines for the day.
Skip the toast
Unless you’re truly craving the Texas toast, go for an extra chicken finger to get some extra protein or move over to a side of coleslaw instead.
Dip Responsibly
That one container of sauce is 190 cal and 20 g of fat. That container is equivalent to almost one and a half of the chicken fingers in calories. If it’s something you love, then it’s something you love. Just try to dip strategically. Get just enough to have the taste.
The Kid’s Meal
It’s worth it. It can automatically lower your overall consumption. You’ll get two chicken fingers, some crinkle fries and cane’s sauce for 650 kcal. And if you order a 0 cal drink, that’s it! You’re good to go.
Making it Work!
Finally… you may have seen this before on my social media, but if not, here’s your reminder.
Resource: Making it work: Cuisine, Fast Food & Restaurants
This gives you a little more wiggle room compared to the specific “Pick 3” options I shared above. Sometimes, it’s just nice to know you can grab one or two simple things and still stay on track… no overthinking required.
Maybe you’re running your kids through the drive-thru or door dashing and you just need something different… if you can make it fit, go right ahead! There’s no limitation here. And this gives you a little bit more to choose from. Allowing your taste buds to roam a little, but also taking into account what it means for your body with the calories and the macro nutrients.
Wrapping It Up
I know eating out can feel overwhelming when you’re trying to stay on track… especially at a places where things are pretty limited. But the goal here isn’t to avoid completely… not when it’s something you really want.
Whether you lean on the Pick 3 approach, just stay aware of portions and extras or seeing if the secret menu items exist, it CAN work.
You CAN enjoy what you love, make it fit your goals, and still walk away feeling good… both physically and mentally.
You don’t have to be perfect. You just have to be intentional.
I hope this helps!
With love, Coach Nik
