Guide

High-protein restaurant salads

Salads that actually fill you up, from Sweetgreen to Chick-fil-A. Number one: Firehouse Chopped Salad with Grilled Chicken at Firehouse Subs, with 57 g of protein for 375 calories.

How this list is picked: Meal-sized salads with at least 25 g of protein, ranked by protein per 100 calories. 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	Firehouse Chopped Salad with Grilled ChickenFirehouse Subs · Salads	375	57 g	14 g	10 g	15.2 g	Published
2	Street Corn SaladEl Pollo Loco · Tostadas & Salads	390	52 g	17 g	14 g	13.3 g	Published
3	Mexican Caesar SaladEl Pollo Loco · Tostadas & Salads	420	52 g	18 g	17 g	12.4 g	Published
4	Grilled Chicken SaladJersey Mike's Subs · Salads	810	97 g	52 g	25 g	12.0 g	Published
5	Grilled Chicken SaladTexas Roadhouse · Salads	810	85 g	20 g	45 g	10.5 g	Published
6	Double Chicken Salad BowlChipotle · Salads	585–715	61–75 g	~20 g	~36 g	10.5 g	Calculated
7	Grilled Chicken SaladChuy's · Salads	470	48 g	16 g	24 g	10.2 g	Published
8	Classic CobbChopt · Salads	600	60 g	17 g	35 g	10.0 g	Published
9	Sesame-Grilled Salmon (Entrée Salad)Seasons 52 · Entrée Salads	510	50 g	30 g	22 g	9.8 g	Published
10	Wood-Grilled Tenderloin (Entrée Salad)Seasons 52 · Entrée Salads	470	45 g	27 g	22 g	9.6 g	Published
11	Homestyle Grilled Chicken SaladCracker Barrel · Salads	550	52 g	23 g	28 g	9.5 g	Published
12	Chicken CaesarJust Salad · Salads	400	37 g	23 g	18 g	9.3 g	Published
13	7-Pepper Sirloin SaladLongHorn Steakhouse · Steakhouse Salads	490	45 g	22 g	26 g	9.2 g	Published
14	Tokyo Supergreens with ChickenJust Salad · Salads	350	32 g	21 g	17 g	9.1 g	Published
15	Mexican Caesar with Grilled ChickenChopt · Salads	395	36 g	25 g	18 g	9.1 g	Published
16	Egg-Cellent Grilled Chicken Cobb SaladDenny's · Salads	640	56 g	18 g	40 g	8.8 g	Published
17	House Salad with Shrimp and Citrus Herb VinaigretteBonefish Grill · Soups & Greens	256–384	22–34 g	~18 g	~14 g	8.8 g	Estimated
18	Cobb Salad with Grilled ChickenOutback Steakhouse · Big Bowl Salads	693–847	59–72 g	~28 g	~44 g	8.4 g	Calculated
19	Garden Side Salad with ChickenPizza Hut · Salads	320	27 g	22 g	16 g	8.4 g	Published
20	Grilled Chicken SaladChili's · Salads	440	37 g	23 g	23 g	8.4 g	Published

Restaurants in this guide

Bonefish GrillTop pick: Filet Mignon (7 oz) · 344–516 cal · 34–52 g Chili'sTop pick: Grilled Chicken Fajitas · 511 cal · 63 g ChipotleTop pick: Double Chicken Salad Bowl · 585–715 cal · 61–75 g ChoptTop pick: Classic Cobb · 600 cal · 60 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 El Pollo LocoTop pick: Mexican Caesar Salad · 420 cal · 52 g Firehouse SubsTop pick: Firehouse Chopped Salad with Grilled Chicken · 375 cal · 57 g Jersey Mike's SubsTop pick: Chicken Philly (Regular) · 660 cal · 47 g Just SaladTop pick: Chicken Caesar · 400 cal · 37 g LongHorn SteakhouseTop pick: Parmesan Crusted Chicken (9 oz) · 650 cal · 68 g Outback SteakhouseTop pick: Center-Cut Sirloin (9 oz) · 420 cal · 53 g Pizza HutTop pick: Chicken Caesar Salad · 410 cal · 33 g Seasons 52Top pick: Wood-Grilled Tenderloin (Entrée Salad) · 470 cal · 45 g Texas RoadhouseTop pick: California Grilled Chicken · 490 cal · 55 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.

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More guides

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