In this guide:
Why Cookout Works for Macro Trackers
Cookout is a fast food chain known for burgers, grilled chicken, and protein-dense trays. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 13 optimized Cookout builds — including the Naked Char-Grilled Chicken Breast at 120 cal / 25g protein for cutting and the Big Double™ Burger (2 patty) at 622 cal / 40g protein for bulking.
The key at Cookout is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Cookout Orders for Cutting
The Naked Char-Grilled Chicken Breast is the top pick when you are in a caloric deficit at Cookout. At 120 calories with 25g protein, the protein-to-calorie ratio of 0.208 puts it among the most efficient cuts on the menu. The instructions: Remove bun and condiments; serve as a plain grilled chicken breast. This is the build to memorize for deficit days.
Naked Char-Grilled Chicken Breast
Remove bun and condiments; serve as a plain grilled chicken breast.
When cutting, the goal is maximum protein per calorie consumed. The Naked Char-Grilled Chicken Breast delivers 25g of protein for just 120 calories, leaving plenty of room in your daily budget for other meals. With only 1g of carbs and 3g of fat, the macro split is clean for a deficit.
MacroMate has 1 more Cookout Cutting build — the Small Hamburger Patty (no bun) at 180 cal / 14g protein. See all 2 Cutting builds in the app.
Best Cookout Orders for Bulking
For a caloric surplus at Cookout, the Big Double™ Burger (2 patty) is the anchor build. At 622 calories with 40g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order two Big Double burgers; keep cheese and condiments.
Big Double™ Burger (2 patty)
Order two Big Double burgers; keep cheese and condiments.
Bulking at Cookout is about hitting high calories with enough protein to support muscle growth. The Big Double™ Burger (2 patty) at 622 cal / 40g protein achieves both. The 26g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Cookout Bulking builds — ranging from 446 to 710 calories. See all 3 Bulking builds ranked in the app.
Best Cookout Orders for Maintenance
Maintenance is about consistency, and the Huge ½-lb Burger (grilled) at Cookout is built for it. At 516 calories with 40g protein, it hits a balanced macro profile you can order on autopilot. Choose mustard instead of mayonnaise.
Huge ½-lb Burger (grilled)
Choose mustard instead of mayonnaise.
The Huge ½-lb Burger (grilled) gives you 40g of protein at 516 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 27g carbs and 26g fat round out a nutritionally balanced fast food meal.
MacroMate has 2 more Cookout Maintenance builds — ranging from 257 to 328 calories. See all 3 Maintenance builds ranked in the app.
Best Cookout Orders for Keto
Keto at Cookout means finding items with minimal carbs and solid protein. The Char-Grilled Chicken Breast (lettuce wrap) delivers with just 3g of carbs and 25g protein at 257 calories. Order tip: Replace bun with lettuce; hold sauce. That carb count keeps you in ketosis while the 7g of fat maintains the keto macro split.
Char-Grilled Chicken Breast (lettuce wrap)
Replace bun with lettuce; hold sauce.
The Char-Grilled Chicken Breast (lettuce wrap) is genuinely keto-compatible at Cookout. Under 3g of net carbs with 25g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 2 more Cookout Keto builds — ranging from 150 to 328 calories. See all 3 Keto builds ranked in the app.
Cookout Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Cookout regardless of which build you choose.
Prioritize the Naked Char-Grilled Chicken Breast for protein efficiency. At 120 cal with 25g protein, the protein-to-calorie ratio of 0.208 is one of the best on the Cookout menu. Remove bun and condiments; serve as a plain grilled chicken breast.
The Naked Char-Grilled Chicken Breast is your low-calorie anchor. At just 120 calories with 25g protein, this is the order when you are tight on your daily budget. Remove bun and condiments; serve as a plain grilled chicken breast.
Watch the add-ons. At Cookout, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Hot Dog (no bun) is your go-to. Only 1g of carbs with 11g protein. Skip bun and chili; add mustard.
What to Always Avoid at Cookout
Not every item at Cookout is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Huge ½-lb Burger (grilled) (516 cal). At 516 calories with 40g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Quarter-lb Burger Patty with Cheese (328 cal). At 328 calories with 22g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Cookout, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Cookout vs. Five Guys for Macros
Both Cookout and Five Guys are solid choices for macro tracking, but they have different strengths depending on your goal.
Cookout for cutting: The Naked Char-Grilled Chicken Breast at 120 cal / 25g protein is a strong deficit option. Compare that to what Five Guys offers — check the Five Guys macro hacks guide to see how they stack up side by side.
Cookout for bulking: The Big Double™ Burger (2 patty) at 622 cal / 40g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Cookout anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 13 Cookout builds and a full Five Guys breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 13 Cookout builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, best protein per dollar at fast food, and what our 1,500+ order analysis found.
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