My Fit MenuMiami · Sandwich
Healthy options at Toasted Bagelry & Deli
What to order at Toasted Bagelry & Deli in Miami: 46 dishes from its menu, ranked by protein and calories.
· Menu read September 29, 2026 · Restaurant’s website
Best pick
836 Protein Wrap
Breakfast All Day · from the menu description.
Estimated Toasted Bagelry & Deli hasn’t published nutrition, so this is a range.
Best pick under every calorie limit
The most protein under each limit, counting the top of the range.
Most protein at Toasted Bagelry & Deli
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | Crispy MidtownGrilled Sandwiches | 540–900 | 35–58 g | ~54 g | ~36 g | 6.4 g | Estimated |
| 2 | 836 Protein WrapBreakfast All Day | 330–550 | 32–53 g | ~32 g | ~12 g | 9.5 g | Estimated |
| 3 | The RickenbackerGrilled Sandwiches | 465–775 | 32–53 g | ~48 g | ~28 g | 6.8 g | Estimated |
| 4 | Lincoln Rd. PaniniPaninis | 495–825 | 32–53 g | ~48 g | ~30 g | 6.4 g | Estimated |
| 5 | Biltmore Caesar SaladSalads | 450–750 | 30–50 g | ~26 g | ~36 g | 6.7 g | Estimated |
Vegetarian picks
| # | Dish | Calories | Protein | Carbs | Fat | Protein / 100 cal | Source |
|---|---|---|---|---|---|---|---|
| 1 | TOASTED BagelBreakfast All Day | 345–575 | 21–35 g | ~56 g | ~14 g | 6.1 g | Estimated |
| 2 | Hammocks OmeletOmelets | 420–700 | 21–35 g | ~42 g | ~32 g | 5.0 g | Estimated |
| 3 | Collins Breakfast WrapBreakfast All Day | 390–650 | 20–33 g | ~36 g | ~28 g | 5.0 g | Estimated |
| 4 | Wynnwood OmeletOmelets | 420–700 | 20–33 g | ~40 g | ~32 g | 4.6 g | Estimated |
| 5 | Grand Tuscan PaniniPaninis | 435–725 | 18–30 g | ~52 g | ~30 g | 4.1 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 | 836 Protein WrapBreakfast All Day | 330–550 | 32–53 g | ~32 g | ~12 g | 9.5 g | Estimated |
| 2 | The RickenbackerGrilled Sandwiches | 465–775 | 32–53 g | ~48 g | ~28 g | 6.8 g | Estimated |
| 3 | Olympia SaladSalads | 390–650 | 29–48 g | ~22 g | ~28 g | 7.3 g | Estimated |
| 4 | Biltmore Caesar SaladSalads | 450–750 | 30–50 g | ~26 g | ~36 g | 6.7 g | Estimated |
| 5 | Grove SaladSalads | 420–700 | 29–48 g | ~30 g | ~30 g | 6.8 g | Estimated |
| 6 | Lincoln Rd. PaniniPaninis | 495–825 | 32–53 g | ~48 g | ~30 g | 6.4 g | Estimated |
| 7 | The Heat WrapGrilled Sandwiches | 480–800 | 29–48 g | ~48 g | ~32 g | 5.9 g | Estimated |
| 8 | Orange Bowl SaladSalads | 435–725 | 27–45 g | ~42 g | ~28 g | 6.2 g | Estimated |
| 9 | Peacock PaniniPaninis | 480–800 | 27–45 g | ~52 g | ~30 g | 5.6 g | Estimated |
| 10 | Coral Wave BagelBreakfast All Day | 330–550 | 23–38 g | ~56 g | ~8 g | 6.8 g | Estimated |
| 11 | Crispy MidtownGrilled Sandwiches | 540–900 | 35–58 g | ~54 g | ~36 g | 6.4 g | Estimated |
| 12 | Downtown OmeletOmelets | 465–775 | 26–43 g | ~42 g | ~36 g | 5.5 g | Estimated |
| 13 | Stoneman Douglas MeltGrilled Sandwiches | 420–700 | 24–40 g | ~46 g | ~28 g | 5.7 g | Estimated |
| 14 | Coral Reef OmeletOmelets | 435–725 | 24–40 g | ~40 g | ~32 g | 5.5 g | Estimated |
| 15 | West Ave. Cheese SteakGrilled Sandwiches | 540–900 | 30–50 g | ~46 g | ~40 g | 5.6 g | Estimated |
| 16 | Miracle Avacado WrapDeli Sandwiches | 525–875 | 29–48 g | ~46 g | ~40 g | 5.4 g | Estimated |
| 17 | Biscayne Chicken SandwichDeli Sandwiches | 465–775 | 24–40 g | ~46 g | ~34 g | 5.2 g | Estimated |
| 18 | Little Havana BagelBreakfast All Day | 465–775 | 24–40 g | ~56 g | ~30 g | 5.2 g | Estimated |
| 19 | TOASTED BagelBreakfast All Day | 345–575 | 21–35 g | ~56 g | ~14 g | 6.1 g | Estimated |
| 20 | Miami Style Ruben PastramiGrilled Sandwiches | 540–900 | 29–48 g | ~46 g | ~42 g | 5.3 g | Estimated |
| 21 | Buenavista SandwichDeli Sandwiches | 510–850 | 26–43 g | ~46 g | ~38 g | 5.0 g | Estimated |
| 22 | Bayside Breakfast BurritoBreakfast All Day | 465–775 | 23–38 g | ~42 g | ~36 g | 4.8 g | Estimated |
| 23 | South Point TunaDeli Sandwiches | 405–675 | 21–35 g | ~46 g | ~26 g | 5.2 g | Estimated |
| 24 | Hammocks OmeletOmelets | 420–700 | 21–35 g | ~42 g | ~32 g | 5.0 g | Estimated |
| 25 | Tiger Tail BagelBreakfast All Day | 420–700 | 21–35 g | ~58 g | ~24 g | 5.0 g | Estimated |
| 26 | Collins Breakfast WrapBreakfast All Day | 390–650 | 20–33 g | ~36 g | ~28 g | 5.0 g | Estimated |
| 27 | Fisher Island Salad SandwichDeli Sandwiches | 390–650 | 20–33 g | ~46 g | ~24 g | 5.0 g | Estimated |
| 28 | Normandi LoxDeli Sandwiches | 420–700 | 20–33 g | ~56 g | ~24 g | 4.6 g | Estimated |
| 29 | Wynnwood OmeletOmelets | 420–700 | 20–33 g | ~40 g | ~32 g | 4.6 g | Estimated |
| 30 | Grand Tuscan PaniniPaninis | 435–725 | 18–30 g | ~52 g | ~30 g | 4.1 g | Estimated |
| 31 | Hobbie Beach BagelBreakfast All Day | 360–600 | 17–28 g | ~56 g | ~18 g | 4.6 g | Estimated |
| 32 | Flagler Egg Salad SandwichDeli Sandwiches | 390–650 | 14–23 g | ~48 g | ~26 g | 3.5 g | Estimated |
| 33 | The Alton BLTGrilled Sandwiches | 420–700 | 14–23 g | ~40 g | ~36 g | 3.2 g | Estimated |
| 34 | Bagel with Lox Cream CheeseBagels | 330–550 | 12–20 g | ~56 g | ~18 g | 3.6 g | Estimated |
| 35 | Venetian SandwichDeli Sandwiches | 420–700 | 11–18 g | ~62 g | ~26 g | 2.5 g | Estimated |
| 36 | Bagel with Plain Cream CheeseBagels | 300–500 | 9–15 g | ~56 g | ~14 g | 3.0 g | Estimated |
| 37 | Bagel with Flavored Cream CheeseBagels | 315–525 | 8–14 g | ~62 g | ~14 g | 2.6 g | Estimated |
| 38 | Almond CroissantCroissants | 330–550 | 7–11 g | ~40 g | ~28 g | 2.0 g | Estimated |
| 39 | Guava & Cheese CroissantCroissants | 300–500 | 5–9 g | ~42 g | ~22 g | 1.8 g | Estimated |
| 40 | Nutella Chocolate CroissantCroissants | 315–525 | 5–9 g | ~44 g | ~24 g | 1.7 g | Estimated |
| 41 | Bagel with ButterBagels | 255–425 | 7–11 g | ~54 g | ~10 g | 2.6 g | Estimated |
| 42 | Blueberry MuffinMuffins | 315–525 | 5–8 g | ~58 g | ~18 g | 1.4 g | Estimated |
| 43 | Double Chocolate Chip MuffinMuffins | 345–575 | 5–8 g | ~60 g | ~22 g | 1.3 g | Estimated |
| 44 | BagelBagels | 203–338 | 7–11 g | ~54 g | ~2 g | 3.3 g | Estimated |
| 45 | Plain CroissantCroissants | 240–400 | 5–8 g | ~32 g | ~18 g | 1.9 g | Estimated |
| 46 | Sunset BagelBreakfast All Day | 260–540 | 10–22 g | ~54 g | ~14 g | 4.0 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 Toasted Bagelry & Deli and the places around it for your own calorie and protein goals. No account needed.