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 This range is an estimate, not verified restaurant nutrition.

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

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.

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.

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