Maximum protein, minimal carbs: why gym enthusiasts are flocking to Australia’s charcoal chicken shops
Bold claim: charcoal chicken has evolved from a comforting staple into a fitness-friendly staple that pairs great taste with protein-packed options. Originating in Australia through Balkan and Lebanese communities, this dish has undergone a renaissance, propelled by fresh takes on the classics, expanding chains, and a growing crowd of protein-conscious gym-goers.
In June, El Jannah, a charcoal chicken chain with over 50 locations, added a dedicated protein and macros page on its website, even offering recommendations for the best post-leg-day orders. This is a clear nod to the fitness crowd seeking practical, high-protein meals.
In Wagga Wagga, Habibi Chicken introduced a “Gym Bro” pack—half or quarter chicken with tabbouleh, pita, and toum, excluding chips. Co-owner Mariam Rehman notes it’s a top seller designed to maximize protein intake while keeping carbs in check. She adds that the team hadn’t overthought the concept; they were simply observing who shops most often and noticed many gym-goers.
The combo has sparked partnerships with local gyms like Anytime Fitness and Snap Fitness. While the name might imply a gendered stereotype, Rehman emphasizes that the “gym bro” concept spans genders, noting that many women are also pursuing protein goals, even though it’s challenging.
Sarah Williams, an Olympic weightlifter aiming for about 120g of protein daily, illustrates the approach: the daily target could be reached with around 20 eggs, eight to ten protein bars, or two to three chicken breasts. Williams states that chicken is one of the best protein sources and cautions against relying solely on shakes or bars. She meal-preps when possible but turns to local charcoal chicken shops like Habibi or Original Flame Grilled Chicken when in a pinch, especially for quick options.
A Melbourne powerlifter and nutritionist, Rob Franklin, recalls eating six meals a day, with half of them featuring chicken. He describes chicken breast with brown rice and broccoli as a bodybuilding staple, while appreciating charcoal chicken for its flavorful appeal and healthier profile compared to fast-food options.
At Pony Club, a queer-owned gym where Franklin works, charcoal chicken serves as a social anchor. Monthly outings routinely feature kebabs or grilled chicken, and Pony Club founder Ella Mason notes the group’s enthusiasm for El Jannah.
Ibby Moubadder, co-founder of Sydney’s Henrietta Charcoal Chicken, observes more health-conscious customers seeking lean protein. As a gym-minded owner who trains seven mornings a week, he describes lunches built around chicken breast and dinners that combine salads with salmon or more chicken, supplemented by chicken stock.
At Henrietta’s new Bondi location, customers occasionally order charcoal chicken solo, skipping bread entirely, with some removing sweet potato to align with keto preferences.
El Jannah’s culinary development manager, Cindy Flores, highlights customization as a magnet for protein-focused diners: extra protein, or substitutions like hummus for toum, can elevate a meal without losing satisfaction. The result is a meal that feels substantial and satisfying rather than a bland combination of brown rice and tuna.
Chargrill Charlie’s has followed suit with its first Queensland store, led by NRL player Jack Gosiewski and partner Avalon McRae. The venue appeals to teammates and fitness-minded locals, with run clubs nearby and a riverside scene that encourages post-workout meals. Some customers even request their chicken weighed to monitor macros, and staff accommodate those needs.
But how much charcoal chicken is enough? Dietitian Zoe Brain, CEO of Brain of a Dietitian, notes that the body can effectively utilize about 30g of protein at a time for muscle protein synthesis. Extra protein isn’t harmful, but it won’t significantly boost muscle-building. The takeaway: prioritize quality protein and distribute it across meals.
Chicken remains a lean, efficient protein source—offering more protein per calorie than many other meats. For frequent charcoal chicken eaters, Brain offers a few tips: prefer skinless chicken to limit saturated fat, as some methods involve skin-on or oil-based grilling. Also factor in carbohydrates, especially for high-intensity training, since the brain, skin, and kidneys rely on carbohydrates as primary fuel.
Whether it’s chicken and chips or a brown rice bowl, more gym-goers are weaving charcoal chicken into their routines to balance convenience, flavor, and nutrition. As Rob Franklin puts it, the goal is easy meals that meet nutrition goals. While excessive fast-food consumption isn’t ideal for clients, charcoal chicken hits the sweet spot by combining taste, practicality, and protein-rich sustenance.
