In this guide:
Why Crunchy's Works for Macro Trackers
Crunchy's is a local sports bar known for wings, burgers, and bar food. 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 29 optimized Crunchy's builds — including the Chargrilled Chicken Sandwich (no bun, no cheese) at 290 cal / 53g protein for cutting.
The key at Crunchy's 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 Crunchy's Orders for Cutting
The Chargrilled Chicken Sandwich (no bun, no cheese) is the top pick when you are in a caloric deficit at Crunchy's. At 290 calories with 53g protein, the protein-to-calorie ratio of 0.183 puts it among the most efficient cuts on the menu. The instructions: Order the chicken sandwich without the bun, cheese or bacon; use the lettuce, tomato and onion as the base This is the build to memorize for deficit days.
Chargrilled Chicken Sandwich (no bun, no cheese)
Order the chicken sandwich without the bun, cheese or bacon; use the lettuce, tomato and onion as the base
When cutting, the goal is maximum protein per calorie consumed. The Chargrilled Chicken Sandwich (no bun, no cheese) delivers 53g of protein for just 290 calories, leaving plenty of room in your daily budget for other meals. With only 5g of carbs and 6g of fat, the macro split is clean for a deficit.
MacroMate has 5 more Crunchy's Cutting builds — ranging from 330 to 450 calories. See all 6 Cutting builds ranked in the app.
Best Crunchy's Orders for Maintenance
Maintenance is about consistency, and the Turkey Burger at Crunchy's is built for it. At 580 calories with 48g protein, it hits a balanced macro profile you can order on autopilot. Order as is
Turkey Burger
Order as is
The Turkey Burger gives you 48g of protein at 580 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 46g carbs and 22g fat round out a nutritionally balanced fast food meal.
MacroMate has 3 more Crunchy's Maintenance builds — ranging from 590 to 670 calories. See all 4 Maintenance builds ranked in the app.
Best Crunchy's Orders for Keto
Keto at Crunchy's means finding items with minimal carbs and solid protein. The Grilled Walleye (no bun) delivers with just 3g of carbs and 36g protein at 270 calories. Order tip: Order the grilled or blackened walleye sandwich without the bun or tartar sauce That carb count keeps you in ketosis while the 12g of fat maintains the keto macro split.
Grilled Walleye (no bun)
Order the grilled or blackened walleye sandwich without the bun or tartar sauce
The Grilled Walleye (no bun) is genuinely keto-compatible at Crunchy's. Under 3g of net carbs with 36g 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 5 more Crunchy's Keto builds — ranging from 550 to 573 calories. See all 6 Keto builds ranked in the app.
Crunchy's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Crunchy's regardless of which build you choose.
Prioritize the Chargrilled Chicken Sandwich (no bun, no cheese) for protein efficiency. At 290 cal with 53g protein, the protein-to-calorie ratio of 0.183 is one of the best on the Crunchy's menu. Order the chicken sandwich without the bun, cheese or bacon; use the lettuce, tomato and onion as the base
The Dinner Salad is your low-calorie anchor. At just 40 calories with 2g protein, this is the order when you are tight on your daily budget. Order without cheese or croutons and use a light vinaigrette on the side
Watch the add-ons. At Crunchy's, 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 Bone-In Wings (6) is your go-to. Only 0g of carbs with 40g protein. Choose a dry rub or non-sweet sauce
What to Always Avoid at Crunchy's
Not every item at Crunchy's 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 Chicken Bacon Wrap (670 cal). At 670 calories with 62g 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 Blackened Chicken Club (no bacon) (590 cal). At 590 calories with 65g 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 Crunchy's, 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.
Crunchy's vs. Arby's for Macros
Both Crunchy's and Arby's are solid choices for macro tracking, but they have different strengths depending on your goal.
Crunchy's for cutting: The Chargrilled Chicken Sandwich (no bun, no cheese) at 290 cal / 53g protein is a strong deficit option. Compare that to what Arby's offers — check the Arby's macro hacks guide to see how they stack up side by side.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 29 Crunchy's builds and a full Arby's breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 29 Crunchy's 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 keto orders at every chain, and how MacroMate compares to MyFitnessPal.
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