Sit-down · Health-Focused American

The healthiest orders at True Food Kitchen

14 True Food Kitchen meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: 14 published, 2 calculated · True Food Kitchen’s nutrition page

Top pick

TFK Classic Chicken Sandwich (Grilled)

A grilled chicken breast sandwich on a bun with lettuce and tomato.

Burgers & Sandwiches · $19.00 typical price · Published

620calories · 8.1 g protein per 100 cal

50 gProtein

42 gCarbs

18 gFat

Best pick under every calorie limit

The most protein you can get at True Food Kitchen under each limit.

UNDER 400 CALSpaghetti Squash Casserole350 cal · 19 g protein UNDER 500 CALTuna Poke Bowl500 cal · 32 g protein UNDER 600 CALTurkey Burger600 cal · 43 g protein UNDER 700 CALGrass-Fed Burger660 cal · 51 g protein UNDER 800 CALGrass-Fed Burger660 cal · 51 g protein

Most protein at True Food Kitchen

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Steak FritesEntrees · $34.00 typical	1,190	78 g	23 g	88 g	6.6 g	Published
2	Korean Noodle Bowl with ChickenBowls · $23.00 typical	792–968	47–57 g	~113 g	~27 g	5.9 g	Calculated
3	Grass-Fed BurgerBurgers & Sandwiches · $19.00 typical	660	51 g	44 g	23 g	7.7 g	Published
4	TFK Classic Chicken Sandwich (Grilled)Burgers & Sandwiches · $19.00 typical	620	50 g	42 g	18 g	8.1 g	Published
5	Chicken ParmesanEntrees · $26.00 typical	900	50 g	66 g	41 g	5.6 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Farmers Market ScrambleBrunch · $17.00 typical	760	40 g	21 g	57 g	5.3 g	Published
Spaghetti Squash CasseroleEntrees · $22.00 typical	350	19 g	31 g	17 g	5.4 g	Published

Every True Food Kitchen dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	TFK Classic Chicken Sandwich (Grilled)Burgers & Sandwiches · $19.00 typical	620	50 g	42 g	18 g	8.1 g	Published
2	Grass-Fed BurgerBurgers & Sandwiches · $19.00 typical	660	51 g	44 g	23 g	7.7 g	Published
3	Chinese Chicken SaladSalads · $19.50 typical	570	39 g	42 g	30 g	6.8 g	Published
4	Turkey BurgerBurgers & Sandwiches · $18.00 typical	600	43 g	35 g	32 g	7.2 g	Published
5	Teriyaki Quinoa Bowl with ChickenBowls · $22.00 typical	639–781	42–52 g	~65 g	~32 g	6.6 g	Calculated
6	Tuna Poke BowlBowls · $22.00 typical	500	32 g	57 g	17 g	6.4 g	Published
7	Grilled Sustainable SalmonEntrees · $28.00 typical	640	37 g	14 g	48 g	5.8 g	Published
8	Lemon Oregano Chicken WrapBurgers & Sandwiches · $18.00 typical	620	30 g	33 g	39 g	4.8 g	Published
9	Farmers Market ScrambleBrunch · $17.00 typical	760	40 g	21 g	57 g	5.3 g	Published
10	Crisp'd Green SaladSalads · $21.00 typical	780	37 g	36 g	54 g	4.7 g	Published
11	Korean Noodle Bowl with ChickenBowls · $23.00 typical	792–968	47–57 g	~113 g	~27 g	5.9 g	Calculated
12	Spaghetti Squash CasseroleEntrees · $22.00 typical	350	19 g	31 g	17 g	5.4 g	Published
13	Chicken ParmesanEntrees · $26.00 typical	900	50 g	66 g	41 g	5.6 g	Published
14	Steak FritesEntrees · $34.00 typical	1,190	78 g	23 g	88 g	6.6 g	Published
15	Grilled Chicken Breast (A La Carte)Proteins · $7.00 typical	260	37 g	2 g	11 g	14.2 g	Published
16	Roasted Brussels SproutsStarters · $12.50 typical	350	9 g	34 g	23 g	2.6 g	Published

Quick answers

What’s the healthiest order at True Food Kitchen?

TFK Classic Chicken Sandwich (Grilled): 620 calories and 50 g of protein (8.1 g per 100 calories). It ranks first of the 14 True Food Kitchen meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at True Food Kitchen?

Steak Frites, with 78 g of protein for 1,190 calories. Next is Korean Noodle Bowl with Chicken (47–57 g, 792–968 cal).

What can I get at True Food Kitchen under 500 calories?

Tuna Poke Bowl (500 cal, 32 g protein) and Spaghetti Squash Casserole (350 cal, 19 g protein).

Is there a high-protein vegetarian option at True Food Kitchen?

Farmers Market Scramble: 40 g of protein for 760 calories.

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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True Food Kitchen in our guides

High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.