Menu Prices AURed Rooster Healthy Options
The red rooster healthy options at Red Rooster covers 127 items across 15 categories, from the Gravy at $1.95 to the Roast Pack at $44.95. People order from this healthy options range because it is fast, filling and consistent — the same items, cooked the same way, at Red Rooster’s stores across the country — and this post prices every one of them with its kJ, so the choice can be made on the numbers instead of a guess.
The cheapest item here is the Gravy at $1.95 and the dearest is the Roast Pack at $44.95; energy runs from 6 kJ for the 375 mL Drinks to 21,110 kJ for the Burger Pack. The full menu prices table lists the healthy options range cheapest first in every category, with a kJ figure for every dish and macros worked out from kJ where the chain does not publish them, so the healthy options dishes can be compared inside a category before anything is ordered.
The healthy options range is covered step by step below, then covers the questions people actually ask about the healthy options range. The full menu prices table gathers every price and kJ for the healthy options menu on one page. People searching for red rooster healthy options prices australia land here for the same reason: this guide answers it from the live menu.
AT A GLANCE
| What | Details |
|---|---|
| Lightest dish | 375 mL Drinks at 6 kJ |
| What adds up | Sides and drinks add kJ fast — check before you add them |
| How to compare | Compare dishes on kJ before you order |
| Bundles | A bundle usually beats ordering the same dishes singly on price — but not always on kJ |
PRICE RANGES BY CATEGORY
- New — 15 items, from the Fried Chicken Fillet at $5.00 to the Cheesy Bacon Box at $17.70. Lightest is the 10 for $5 Vanilla Slice Bites at ≈ 990 kJ; heaviest is the Cheesy Bacon Box at 5,206 kJ.
- Box Meals — 14 items, from the Tenders Box at $10.95 to the Hot Honey Satisfryer at $18.45. Lightest is the Tenders Box at 3,160 kJ; heaviest is the Reds Hot Satisfryer at 6,400 kJ.
- Burgers Rolls & Wraps — 9 items, from the Reds Burger at $9.45 to the Cheesy Bacon Burger at $10.70. Lightest is the Chilli Aioli Rippa Roll at 1,990 kJ; heaviest is the Cheesy Bacon Burger at 2,830 kJ.
- Roast Chicken — 7 items, from the Quarter Chicken at $6.55 to the Rooster Feed at $25.95. Lightest is the Quarter Chicken at 1,180 kJ; heaviest is the Rooster Feed at 17,480 kJ.
- Fried Chicken — 12 items, from the Fried Chicken at $3.95 to the Hot Honey Fried Pack at $38.45. Lightest is the 3 Tenders at 980 kJ; heaviest is the Reds Hot Fried Pack at 18,830 kJ.
- High Protein Picks — 9 items, from the Fried Chicken Fillet at $5.00 to the Whole Chicken at $17.95. Lightest is the Quarter Chicken at 1,180 kJ; heaviest is the 6 Fried Chicken at 6,300 kJ.
- Shared Meals — 9 items, from the Rooster Feed at $25.95 to the Roast Pack at $44.95. Lightest is the Roast Chicken & 2 Sides at 10,130 kJ; heaviest is the Burger Pack at 21,110 kJ.
- Sides — 9 items, from the Gravy at $1.95 to the Chips at $4.90. Lightest is the Gravy at 210 kJ; heaviest is the Garlic Bread at 2,500 kJ.
- Snacks — 9 items, from the Pineapple Fritter at $2.95 to the 10 Buttermilk Wings at $19.95. Lightest is the Pineapple Fritter at 630 kJ; heaviest is the 10 Nuggets at 5,260 kJ.
- Desserts — 4 items, from the Pineapple Fritter at $2.95 to the Vanilla Slice Bites at $5.35. Lightest is the Pineapple Fritter at 630 kJ; heaviest is the Strawberry Cheesecake at 1,640 kJ.
- Kids Meals — 6 items, from the Kids 3 Nuggets Meal at $8.75 to the Kids Snack Sub Meal at $10.25. Lightest is the Kids Tender Meal at 1,430 kJ; heaviest is the Kids Cheeseburger Meal at 2,850 kJ.
- Sauces — 11 items, from the BBQ at $1.95 to the Chipotle Mayo at $2.45. Lightest is the Tomato at 80 kJ; heaviest is the Herb Mayo at 1,360 kJ.
- Drinks — 6 items, from the 2 Cans for $5 at $5.00 to the 4 Cans for $10 at $10.00. Lightest is the 375 mL Drinks at 6 kJ; heaviest is the Other Drinks at 273 kJ.
- Chook Change — 6 items, from the BBQ Cheeseburger at $3.50 to the 1 Fried Chicken at $3.95. Lightest is the 4 Chicken Nuggets at 680 kJ; heaviest is the BBQ Cheeseburger at 2,280 kJ.
- Free Chips Offer — 1 item, the Red's Burger + Free Reg Chips at $9.45. Lightest and heaviest is the Red's Burger + Free Reg Chips at 3,800 kJ.
HEALTHY OPTIONS — WHAT TO KNOW
The lightest dishes on the Red Rooster menu are the starting point for a lighter order. 375 mL Drinks at 6 kJ is the lightest dish on the menu, and the salads, sides and grilled items around it are the next-lightest. Compare dishes on kJ before you order — the difference between the lightest and the heaviest dish on this menu is thousands of kJ.
Grilled beats fried on kJ, and a salad beats a bundle. That is the pattern across the whole Red Rooster menu — 127 items across 15 categories — and it holds for burgers, chicken and sides alike. A grilled chicken item with a salad is lighter than the same chicken fried, with chips, in a bundle.
HEALTHY OPTIONS — HOW TO USE IT
Sides and drinks add kJ fast. A meal that starts light can end heavy once chips, a sauce and a sweet drink are added — and the kJ figures for those extras are in the same menu as the mains. Check the extras before you add them, not after.
Water is the lightest drink on the menu, and it is free of kJ entirely. A soft drink, a shake or a sweet tea can add as much kJ as a side — so the drink choice is worth the same check as the food choice.
HEALTHY OPTIONS — MISTAKES TO AVOID
Do not trust a ‘healthy’ label on a fan list. This site does not label dishes healthy on its own authority — it names the lightest, plant-leaning dishes and explains how to check preparation with the store. The kJ figure is the check, and it is the chain's own figure where the chain publishes one.
A bundle usually beats ordering the same dishes singly on price — but not always on kJ. A bundle built for sharing can carry more kJ than the same dishes ordered singly, because it adds sides and drinks. Compare the bundle's kJ with the singles' kJ before you decide.
HEALTHY OPTIONS — BEFORE YOU ORDER
Before you order, pick the lightest dish first and build around it. 375 mL Drinks at 6 kJ is the lightest dish on the menu, and the salads, sides and grilled items around it are the next-lightest. Compare dishes on kJ before you order — the difference between the lightest and the heaviest dish on this menu is thousands of kJ.
Decide on the extras before you order the main. Sides and drinks add kJ fast, and a meal that starts light can end heavy once chips, a sauce and a sweet drink are added. Water is free of kJ entirely — and a soft drink, a shake or a sweet tea can add as much kJ as a side.
If you are ordering for a group, divide the pack's kJ by the people it feeds before you compare it with a single. A bundle built for sharing can carry more kJ than the same dishes ordered singly, because it adds sides and drinks — and the per-person kJ is the figure that matters, not the pack total.
The heaviest dish on the Red Rooster menu is the Burger Pack at 21,110 kJ. If you are ordering for one, the singles are the lighter choice; if you are ordering for a group, divide the pack's kJ by the people it feeds before you compare it with a single.
Protein does not mean light. A high-protein dish can still carry a lot of kJ — a protein bowl with a creamy sauce, or a double burger with cheese, can be heavier than a plain grilled chicken item. Check the kJ figure, not the protein figure, when you are choosing light.
Sauces are the quiet kJ. A dipping sauce can add hundreds of kJ to a meal that was light without it — and the sauces are priced and listed with the rest of the menu. Ask for the sauce on the side, or skip it, and the same meal gets lighter without getting smaller.
The Red Rooster menu behind this guide runs to 127 items across 15 categories. The prices named here are pickup prices from that menu, and your store sets its own prices — so the app is the final check before you pay.
RED ROOSTER HEALTHY OPTIONS AUSTRALIA — PDF
Print this guide before you order and plan from the page: the print view covers the steps and notes in this guide, so it works as a checklist.
Print or download this guide (print view)
The print view is the PDF for this guide: the steps and notes from this page on one printable page. No separate PDF is hosted for this guide.
HOW TO FIND
Use the Red Rooster near-me page to find your nearest Red Rooster for the healthy options range, or pick your state below. The healthy options range is sold at Red Rooster restaurants across Australia for 325. Before you go, confirm hours and menu in the app — prices can differ slightly by store for the healthy options range.
| Step | What To Do |
|---|---|
| 1. Use the Red Rooster app | Let the Red Rooster app use your location to show the nearest of its 325 stores |
| 2. Check the store locator | The website store locator lists stores by your area |
| 3. Call ahead | A quick call to the store confirms its hours and range |
| 4. Try busy stores first | City-centre and airport stores usually have the fullest range |
| 5. Check delivery apps | Use Uber Eats or DoorDash to find a nearby store with the items listed |
| 6. Check the hours | Confirm the store’s hours in the app before you travel, especially on public holidays |
State by state, where Red Rooster is for the healthy options range — 325 stores across Australia:
| State | Stores | Find them |
|---|---|---|
| New South Wales | 64 | Red Rooster near me in NSW |
| Victoria | 67 | Red Rooster near me in VIC |
| Queensland | 120 | Red Rooster near me in QLD |
| Western Australia | 62 | Red Rooster near me in WA |
| South Australia | 6 | Red Rooster near me in SA |
| Tasmania | No stores | |
| Australian Capital Territory | 2 | Red Rooster near me in ACT |
| Northern Territory | 4 | Red Rooster near me in NT |
| Australia (all states) | 325 | All Red Rooster stores |
FREQUENTLY ASKED QUESTIONS
How much does Red Rooster cost in 2026?
Prices on the Red Rooster menu start at $1.95 for the Gravy; the full Red Rooster menu runs across 127 items in 15 categories.
Can I get Red Rooster delivered?
Yes — With the healthy options range: Red Rooster’s own delivery service, plus Uber Eats and DoorDash. Menulog’s Australian operations ended on 26 November 2025, so the healthy options range is not delivered by Menulog. Delivery is dearer than the pickup prices on this site.
Does Red Rooster have a loyalty program?
About the healthy options range: Red Royalty: $1 back per $20 at Red tier, rising to $1 per $15 at Platinum, plus a birthday reward by tier. (The app has the current details.)
Do Red Rooster prices vary by store?
Yes — franchise stores set their own prices at Red Rooster, so the healthy options figures here are pickup prices from the chain’s official Australian ordering site. Local prices can vary a little, and delivery prices run higher than pickup.
Where can I find the Red Rooster menu with prices?
On the Red Rooster menu page — 127 items across 15 categories — and the menu prices table.
What is the cheapest item at Red Rooster?
The Gravy at $1.95, on the Red Rooster menu.
What does ≈ mean?
≈ means the chain does not list this figure — it is our best figure for that dish.
Prices on this page are pickup prices. Expect prices to vary by store, with delivery higher than pickup. Where Red Rooster lists no price or kJ for a healthy options item, this page shows a figure marked ≈, and the note under the first table explains what ≈ means.
See the full menu, including the healthy options range: Red Rooster Menu Australia — all 127 items, 15 categories
Written & checked by Sophie Bernard
Sophie reads every menu directly from each chain’s official Australian ordering site and records the store and price basis on the page. No price is published without a source.
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