Guide

The healthiest sit-down restaurant meals

Applebee’s to Olive Garden: the entrées that best balance calories and protein. Number one: Fire-Roasted Barbacoa Chicken at BJ's Restaurant & Brewhouse, with 51 g of protein for 520 calories.

How this list is picked: Meals from sit-down chains ranked by the app’s Fat-loss formula: calories inside 400–650, a 40 g protein target, protein per calorie, fiber, and how well-sourced the numbers are. At most two per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Fire-Roasted Barbacoa ChickenBJ's Restaurant & Brewhouse · Chicken Entrees	520	51 g	44 g	15 g	9.8 g	Published
2	California Grilled ChickenTexas Roadhouse · Chicken Specialties	490	55 g	23 g	22 g	11.2 g	Published
3	Wood-Grilled Tenderloin (Entrée Salad)Seasons 52 · Entrée Salads	470	45 g	27 g	22 g	9.6 g	Published
4	Filet Mignon and Maine Lobster TailSeasons 52 · May We Suggest	570	57 g	23 g	29 g	10.0 g	Published
5	Grilled Chicken SaladChuy's · Salads	470	48 g	16 g	24 g	10.2 g	Published
6	SkinnyLicious Grilled Branzino with Mediterranean SalsaThe Cheesecake Factory · SkinnyLicious	530	56 g	14 g	28 g	10.6 g	Published
7	Chicken with BroccoliP.F. Chang's · Chicken	432–528	54–66 g	~30 g	~14 g	12.5 g	Calculated
8	Healthy TurkeyFirst Watch · The Healthier Side	480	49 g	47 g	12 g	10.2 g	Published
9	Center-Cut Sirloin (9 oz)Outback Steakhouse · So Many Ways to Steak	420	53 g	4 g	21 g	12.6 g	Published
10	Chicken PiccataOlive Garden · Chicken	500	61 g	11 g	24 g	12.2 g	Published
11	Grilled Chicken FajitasChili's · Fajitas	511	63 g	22 g	20 g	12.3 g	Published
12	Grilled Chicken MargheritaOlive Garden · Chicken	590	69 g	9 g	32 g	11.7 g	Published
13	Portobello Mushroom ChickenTexas Roadhouse · Chicken Specialties	430	59 g	6 g	19 g	13.7 g	Published
14	Lemon Thyme ChickenBJ's Restaurant & Brewhouse · Chicken Entrees	630	60 g	52 g	19 g	9.5 g	Published
15	Homestyle Grilled Chicken SaladCracker Barrel · Salads	550	52 g	23 g	28 g	9.5 g	Published
16	Chicken BryanCarrabba's Italian Grill · Specialties	490	54 g	12 g	25 g	11.0 g	Published
17	Chile Jack ChickenCracker Barrel · Country Dinner Plates	440	56 g	14 g	18 g	12.7 g	Published
18	Parmesan Crusted Chicken (9 oz)LongHorn Steakhouse · Beyond Steak	650	68 g	12 g	36 g	10.5 g	Published
19	Ensenada Chicken PlatterRed Robin Gourmet Burgers · Entrées	390	57 g	12 g	14 g	14.6 g	Published
20	Grilled Chicken on the Barbie (8 oz)Outback Steakhouse · Outback Classics	500	62 g	22 g	18 g	12.4 g	Published
21	Pollo Rosa MariaCarrabba's Italian Grill · Specialties	550	69 g	6 g	27 g	12.5 g	Published
22	7-Pepper Sirloin SaladLongHorn Steakhouse · Steakhouse Salads	490	45 g	22 g	26 g	9.2 g	Published
23	Egg-Cellent Grilled Chicken Cobb SaladDenny's · Salads	640	56 g	18 g	40 g	8.8 g	Published
24	Classic RibeyeChili's · Steaks	631	67 g	0 g	40 g	10.6 g	Published
25	Traditional Wings (6 ct, Original Buffalo)Buffalo Wild Wings · Bone-In Wings	486–594	49–59 g	~1 g	~36 g	10.0 g	Calculated

Restaurants in this guide

BJ's Restaurant & BrewhouseTop pick: Fire-Roasted Barbacoa Chicken · 520 cal · 51 g Buffalo Wild WingsTop pick: Traditional Wings (6 ct, Original Buffalo) · 486–594 cal · 49–59 g Carrabba's Italian GrillTop pick: Chicken Bryan · 490 cal · 54 g Chili'sTop pick: Grilled Chicken Fajitas · 511 cal · 63 g Chuy'sTop pick: Grilled Chicken Salad · 470 cal · 48 g Cracker BarrelTop pick: Homestyle Grilled Chicken Salad · 550 cal · 52 g Denny'sTop pick: Egg-Cellent Grilled Chicken Cobb Salad · 640 cal · 56 g First WatchTop pick: Healthy Turkey · 480 cal · 49 g LongHorn SteakhouseTop pick: Parmesan Crusted Chicken (9 oz) · 650 cal · 68 g Olive GardenTop pick: Chicken Piccata · 500 cal · 61 g Outback SteakhouseTop pick: Center-Cut Sirloin (9 oz) · 420 cal · 53 g P.F. Chang'sTop pick: Chicken with Broccoli · 432–528 cal · 54–66 g Red Robin Gourmet BurgersTop pick: Ensenada Chicken Platter · 390 cal · 57 g Seasons 52Top pick: Wood-Grilled Tenderloin (Entrée Salad) · 470 cal · 45 g Texas RoadhouseTop pick: California Grilled Chicken · 490 cal · 55 g The Cheesecake FactoryTop pick: SkinnyLicious Grilled Branzino with Mediterranean Salsa · 530 cal · 56 g

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

Set your own calorie and protein targets and My Fit Menu ranks every dish near you the same way.

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