Houston · Montrose

Healthy food in Montrose: what to order

32 restaurants in Montrose, with their dishes ranked by protein and calories. Top of the list: Snow Crab Clusters at Josephine's Gulf Coast Tradition.

How this is picked: Restaurants within 1.25 miles of Westheimer Road and Montrose Boulevard, excluding big chains (they publish their own numbers; see Restaurants). Menus read up to September 29, 2026.

The best dishes

One per restaurant, ranked by protein inside a moderate calorie range.

#Dish · restaurantCaloriesProteinCarbsFatProtein / 100 calSource
1Snow Crab ClustersJosephine's Gulf Coast Tradition · COLD BAR360–60053–88 g~2 g~20 g14.6 gEstimated
2Steamed fish PompanoKhun Kay Thai Cafe · House Specialties390–65054–90 g~18 g~18 g13.8 gEstimated
3Grilled BranzinoLa Griglia · Secondi338–56334–56 g~5 g~28 g10.0 gEstimated
4Thai BBQ Chicken ไก่ย่างสมุนไพรChalong Thai Eatery · Tapas420–70039–65 g~12 g~32 g9.3 gEstimated
5LavrakiNiko Niko's Greek & American Cafe · D's Favorites413–68838–63 g~5 g~35 g9.1 gEstimated
6Tiger CryNidda Thai Cuisine · House Specials375–62534–56 g~10 g~30 g9.0 gEstimated
7Whisky Shrimp on FireWanna Bao · Entrée315–52529–48 g~14 g~22 g9.0 gEstimated
8BranzinoToca Madera · Sea360–60030–50 g~6 g~32 g8.3 gEstimated
9Grilled ChickenThe Burger Joint390–65032–53 g~40 g~20 g8.1 gEstimated
10Grilled Chicken CaesarMony’s Pizzeria · Salads & Soups390–65030–50 g~20 g~32 g7.7 gEstimated
11Ensalada de Pescado (Fish)La Mexicana Restaurant · ENSALADAS (Salads)360–60029–48 g~22 g~26 g7.9 gEstimated
12Grilled Steak SaladLost & Found · Salads488–81334–56 g~25 g~40 g6.9 gEstimated
13Tacos de tasajoCuchara435–72530–50 g~45 g~28 g6.9 gEstimated
14Meat bowl (choice of meat)The Taco Stand · Bowls390–65029–48 g~14 g~34 g7.3 gEstimated
15Caesar SaladPiola · Salads450–75030–50 g~20 g~40 g6.7 gEstimated
16Captain's SaladChopnBlok - Montrose · SEASONAL SALADS488–81332–53 g~55 g~30 g6.5 gEstimated
17Grilled or Fried ChickenLankford's · Menu488–81330–50 g~42 g~32 g6.2 gEstimated
18Pan Seared TroutDucky's Pizza & Tavern · Entrees488–81330–50 g~40 g~35 g6.2 gEstimated
19Wild Caught Cod FishHarry's465–77529–48 g~52 g~28 g6.1 gEstimated
20Grilled Chicken SaladP. King Authentic Chinese Food · Salad315–52524–40 g~20 g~24 g7.6 gEstimated

All 32 restaurants

Josephine's Gulf Coast TraditionCafé · Top pick: Snow Crab Clusters · 360–600 cal · 53–88 gKhun Kay Thai CafeThai · Top pick: Steamed fish Pompano · 390–650 cal · 54–90 gLa GrigliaItalian · Top pick: Grilled Branzino · 338–563 cal · 34–56 gChalong Thai EateryThai · Top pick: Thai BBQ Chicken ไก่ย่างสมุนไพร · 420–700 cal · 39–65 gNiko Niko's Greek & American CafeGreek · Top pick: Lavraki · 413–688 cal · 38–63 gNidda Thai CuisineThai · Top pick: Tiger Cry · 375–625 cal · 34–56 gWanna BaoChinese · Top pick: Whisky Shrimp on Fire · 315–525 cal · 29–48 gToca MaderaMexican · Top pick: Branzino · 360–600 cal · 30–50 gThe Burger JointAmerican · Top pick: Grilled Chicken · 390–650 cal · 32–53 gMony’s PizzeriaItalian · Top pick: Grilled Chicken Caesar · 390–650 cal · 30–50 gLa Mexicana RestaurantMexican · Top pick: Ensalada de Pescado (Fish) · 360–600 cal · 29–48 gLost & FoundSushi · Top pick: Grilled Steak Salad · 488–813 cal · 34–56 gCucharaMexican · Top pick: Tacos de tasajo · 435–725 cal · 30–50 gThe Taco StandMexican · Top pick: Meat bowl (choice of meat) · 390–650 cal · 29–48 gPiolaItalian · Top pick: Caesar Salad · 450–750 cal · 30–50 gChopnBlok - MontroseAfrican · Top pick: Captain's Salad · 488–813 cal · 32–53 gDucky's Pizza & TavernItalian · Top pick: Pan Seared Trout · 488–813 cal · 30–50 gLankford'sAmerican · Top pick: Grilled or Fried Chicken · 488–813 cal · 30–50 gHarry'sAmerican · Top pick: Wild Caught Cod Fish · 465–775 cal · 29–48 gP. King Authentic Chinese FoodChinese · Top pick: Grilled Chicken Salad · 315–525 cal · 24–40 gPho SaigonVietnamese · Top pick: Charbroiled Beef, Pork or Chicken · 488–813 cal · 29–48 gThai TailThai · Top pick: Cashew Chicken · 488–813 cal · 29–48 gNonno'sItalian · Top pick: Chicken Piccata · 563–938 cal · 45–75 gHome Slice PizzaPizza · Top pick: Turkey Sub · 525–875 cal · 32–53 gCoco Crepes & CoffeeFrench · Top pick: Chicken + Spinach · 525–875 cal · 30–50 gMain Bird Hot ChickenChicken · Top pick: Two Tender Basket · 455–945 cal · 26–54 gPavón Coffee DenCafé · Top pick: Turkey & Swiss Panini · 525–875 cal · 30–50 gLa Calle TacosMexican · Top pick: Quesabirria · 390–650 cal · 24–40 gBunSlutAmerican · Top pick: Single · 465–775 cal · 21–35 gSol 7American · Top pick: Atlantic Salmon · 600–1,000 cal · 34–56 gPizaro's PizzaPizza · Top pick: Caprese Salad · 338–563 cal · 17–28 gThe Gypsy PoetPizza · Top pick: Capresse Salad · 338–563 cal · 17–28 g

Where these numbers come from

Nutrition values here are Estimated, not verified restaurant nutrition. They are based on menu descriptions or dish names and assumed ingredients and portions. The displayed ranges use a fixed margin of ±25% for a described dish and ±35% when only its name is available; they are not measured confidence intervals, and actual values may fall outside them. A source label links to the menu used when available, which may not provide nutrition information.

“Best” means the most protein inside a moderate calorie range: 400–650 calories and a 40 g protein target, the same formula as the app’s Fat-loss goal. Portions vary and menus change, so confirm with the restaurant, and never rely on these for allergies.

Own one of these restaurants? Email hello@myfitmenu.health to correct your numbers, share your own nutrition, or remove your page. How we read menus: MyFitMenuBot.

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