Houston · Chicken

Healthy options at Urban Bird Hot Chicken

Name: Urban Bird Hot Chicken
Address: 21788 Katy Fwy, Houston, TX, US

What to order at Urban Bird Hot Chicken in Houston: 15 dishes from its menu, ranked by protein and calories.

21788 Katy Fwy, Houston · Menu read September 28, 2026 · Restaurant’s website

Best pick

2 Tenders

Chicken - Tenders Only · from the menu description.

Estimated Urban Bird Hot Chicken hasn’t published nutrition, so this is a range.

285–475calories (estimated range) · 8.9 g protein per 100 cal

26–43 gProtein

~18 gCarbs

~20 gFat

Best pick under every calorie limit

The most protein under each limit, counting the top of the range.

UNDER 500 CAL2 Tenders285–475 cal · 26–43 g protein

Most protein at Urban Bird Hot Chicken

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	6 TendersChicken - Tenders Only	855–1,425	77–128 g	~54 g	~60 g	8.9 g	Estimated
2	4 TendersChicken - Tenders Only	570–950	51–85 g	~36 g	~40 g	8.9 g	Estimated
3	Sando ComboFeatured Items	825–1,375	38–63 g	~100 g	~55 g	4.5 g	Estimated
4	Patty Melt ComboBurgers	915–1,525	35–58 g	~115 g	~64 g	3.8 g	Estimated
5	SandoChicken	638–1,063	34–56 g	~70 g	~45 g	5.3 g	Estimated

Vegetarian picks

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Meatless Tender Basket (Vegetarian)Chicken	750–1,250	30–50 g	~100 g	~50 g	4.0 g	Estimated

Every dish, best first

Mains, salads, sandwiches and breakfasts from the menu, best first. Dishes the menu only names come after the ones it describes, since their estimates are rougher. Starters, sides, desserts, drinks and plates for sharing aren’t ranked.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	2 TendersChicken - Tenders Only	285–475	26–43 g	~18 g	~20 g	8.9 g	Estimated
2	4 TendersChicken - Tenders Only	570–950	51–85 g	~36 g	~40 g	8.9 g	Estimated
3	Double Smash Burger*Burgers	585–975	30–50 g	~45 g	~48 g	5.1 g	Estimated
4	SandoChicken	638–1,063	34–56 g	~70 g	~45 g	5.3 g	Estimated
5	Patty Melt*Burgers	638–1,063	32–53 g	~50 g	~52 g	4.9 g	Estimated
6	6 TendersChicken - Tenders Only	855–1,425	77–128 g	~54 g	~60 g	8.9 g	Estimated
7	Tenders BasketFeatured Items	713–1,188	34–56 g	~85 g	~50 g	4.7 g	Estimated
8	Meatless Tender Basket (Vegetarian)Chicken	750–1,250	30–50 g	~100 g	~50 g	4.0 g	Estimated
9	Sando ComboFeatured Items	825–1,375	38–63 g	~100 g	~55 g	4.5 g	Estimated
10	Double Smash Burger ComboBurgers	863–1,438	33–55 g	~110 g	~60 g	3.8 g	Estimated
11	Patty Melt ComboBurgers	915–1,525	35–58 g	~115 g	~64 g	3.8 g	Estimated
12	Urban FriesFeatured Items	900–1,500	34–56 g	~110 g	~65 g	3.8 g	Estimated
13	Waffle & TendersChicken	825–1,375	30–50 g	~120 g	~55 g	3.6 g	Estimated
14	BBQ MacMeal Fries	938–1,563	34–56 g	~115 g	~70 g	3.6 g	Estimated
15	Buffalo MacMeal Fries	813–1,688	29–61 g	~115 g	~70 g	3.6 g	Estimated

Where these numbers come from

These restaurants don’t publish nutrition, so every number here is Estimated. My Fit Menu reads each restaurant’s own online menu and adds up typical restaurant portions of each dish’s ingredients. Estimates are always ranges: ±25% when the menu describes the dish, ±35% when it only names it. Tap a label to see the menu it came from.

“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.

See what fits near you

My Fit Menu ranks every dish at Urban Bird Hot Chicken and the places around it for your own calorie and protein goals. No account needed.

Download on theApp Store

More Chicken in Houston

Tumble 22Chicken · Top pick: 3 Piece Tender · 371–770 cal · 29–61 g Big City WingsChicken · Top pick: Grilled Chicken Sandwich · 420–700 cal · 30–50 g Main Bird Hot ChickenChicken · Top pick: Two Tender Basket · 455–945 cal · 26–54 g