The 8 healthiest food options at Dairy Queen

Published September 4, 2025

Stopping at Dairy Queen doesn’t have to derail your nutrition when building or designing under tight schedules. You can still enjoy a satisfying sandwich, salad, or small treat without sacrificing your fuel for long work hours. Favorites like the grilled chicken sandwich and the chicken BLT salad deliver strong protein for muscle repair and energy. Here’s a list of the ten healthiest foods at Dairy Queen the next time you visit the restaurant.

The healthiest food choices at Dairy Queen

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1. Grilled chicken sandwich

Calories: 390kcal | Fat: 15 g | Carbs: 34 g | Protein: 29 g | Sodium: 970 mg

The grilled chicken sandwich brings nearly 30 g of lean protein from an all-white-meat breast, filling enough to power a mid-morning shift. With just 15 g of fat and moderate carbs under 400 calories, it avoids the heavy Alfredo-drenched chicken offerings. It uses a toasted bun, lettuce, and tomato for structure, with optional sandwich dressing. If you want to stay healthy, ditch it to lower fat further. At about 970 mg sodium, it’s reasonable but on the higher end so make sure you have water on hand. It’s a great option overall if you’re trying to eat healthy in Dairy Queen.

2. Grilled chicken BLT salad

Calories: 270 kcal | Fat: 11 g | Carbs: 32 g | Protein: 32 g | Sodium: 980 mg

Tossed greens, grilled chicken, bacon bits, tomato, cabbage, and carrots deliver 32 g of protein with just 11 g of total fat. You’re swapping fries or bread for bulk greens to keep overall calories in check. Dress with light vinaigrette or omit dressing to cut sodium further. It’s a hearty, satisfying plate that supports your health even when eating out. This is by far one of the healthiest food options in Dairy Queen.

3. Rotisserie‑style chicken bites salad

Calories: 320 kcal | Fat: 15 g | Carbs: 37 g | Protein: 37 g | Sodium: 980–1100 mg

Packed with lean rotisserie-style chicken bites, this salad racks up a hefty 37 g of protein to refuel post-shift muscles. Carbs are low at 37 grams thanks to the leafy mix of greens. It’s a solid choice when you want a protein-rich, minimal-carb meal that feels substantial.

4. Basic hamburger (single)

Calories: 320 kcal | Fat: 13 g | Carbs: 36 g | Protein: 15 g | Sodium: 870 mg

If you want a healthy burger, the simple hamburger offers red meat satisfaction without extra cheese or fatty sauces. It keeps things moderate at just over 300 calories and 13 g of fat while delivering protein to support energy. It includes ketchup, mustard, and pickles with sodium staying under 900 mg. This burger is suitable for days when you’re craving something meaty with minimal extras.

5. Three-piece chicken strips

Calories: 320 kcal | Fat: 15 g | Carbs: 24g | Protein: 22 g | Sodium: 850mg

Choose this leaner portion instead of the basket to control calories and sodium. You get 22 g of protein without the heavy load of carbs coming from fries. Each strip keeps carb count reasonable, while total fat stays moderate. This choice is convenient, simple, and one of the healthiest food options at Dairy Queen compared to others on the menu.

6. Side salad

Calories: 25 kcal | Fat: 0 g | Carbs: 4 g | Protein: 1 g | Sodium: 0mg

This basic mix of lettuce, tomato, and cucumber takes minimal space on your plate and adds bulk without adding fat or sodium. It’s ideal alongside a burger or sandwich to increase volume and nutrients. At just 25 calories, you can eat freely without guilt. Add light Italian or lemon juice to flavor without fat. It’s a smart way to stretch meals and satisfy hunger between breaks.

7. Small chocolate sundae

Calories: 270 kcal | Fat: 7 g | Carbs: 49 g | Protein: 17 g | Sugar: 41g

With 17 g of protein and 270 calories, this treat can easily be incorporated without feeling quilty. The protein keeps you full longer, and 7 g of fat keeps it creamy without overdoing it. It’s ideal when you want something cold and sweet at the end of a hot shift without overdoing it. If you’re going to choose ice cream, this is one of the healthiest at Dairy Queen. While the sugar content is relatively high, it’s still within a reasonable amount once in a while.

8. Small vanilla soft‑serve cup

Calories: 230 kcal | Fat: 7 g | Carbs: 25 ~ 30 g | Protein: 6 g | Sugar: 20g

At just 230 calories, this simple soft-serve cup gives you a creamy texture with minimal calories. Avoid cones or toppings to keep fat and sugar low. This is the best option if you’re looking for ice cream without an extreme amount of calories to derail your day. Perfect last-minute treat that fits your intake.

Menu items to avoid at Dairy Queen

Peanut Butter Puppy Chow Blizzard (large) – 1,360 cal, 51 g fat, 162 g carbs, 23 g protein; overloaded with sugar and fat.
Chocolate-dipped cone (medium) – 460 cal, 22 g fat, sodium ~240 mg; high fat for a simple cone.
Cheese curds (large) – up to 1,000 cal, 67 g fat, 1,960 mg sodium; fried and extremely salty.
Onion rings (large) – 450 cal, 20 g fat, 1,050 mg sodium; heavy side with low nutrient return.

These items are overloaded with calories, sodium, and saturated fat. They’re fine for sharing on rare treats, but not as regular picks.

Final thoughts

While fast food restaurants may not be the first place you think of when it comes to healthy eating, there are healthy food options at Dairy Queen. Grabbing the grilled chicken sandwich, adding a light salad, and finishing with a small sundae makes for a full, satisfying meal that keeps you fueled and productive. Looking to learn more about cooking, food prep, and healthy food choices? Check out some of our other articles:

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