Best High-Protein Casual Dining Orders (Calories + Protein)

You can absolutely eat at casual dining spots and still land a high-protein entree without turning dinner into a math problem.

The shortcut is protein per calorie. Steaks, grilled chicken, and some “lighter” menu sections tend to win. Big pasta bowls and anything creamy usually don’t.

Below are the single best high-protein entrees (from each chain’s published nutrition info), ranked by protein per calorie, plus one “healthy-looking” trap and one high-impact swap per chain.

Best high-protein orders ranked (protein per calorie)

A note on that Chili’s kids item: it’s a weirdly strong protein move if you just want protein and you’re not that hungry. If you want a more “normal entree vibe,” keep scrolling.

Chili’s: best high-protein order

Best high-protein entree: Surf & Turf Sirloin (10 oz) (450 calories, 66g protein).

This is the cleanest “I want a real dinner” pick on the list. High protein, calories still reasonable for a steakhouse-style plate.

If you want a smaller cut, Guiltless 6 oz Sirloin is also solid (300 calories, 38g protein).

Healthy-looking trap to watch: Salmon Salad (no dressing) (460 calories, 46g protein).

It’s not low-protein, it’s just sneakier than it sounds. Even without dressing, you’re still at 460 calories and 28g fat, which can crowd out room for sides or dessert if you care about staying in a tighter calorie lane.

High-impact swap (biggest payoff):

Instead of Chipotle Chicken Flatbread (1320 calories, 79g protein), get Surf & Turf Sirloin (10 oz) (450 calories, 66g protein). You save 870 calories while still getting 66g protein.

If you’re ordering fajitas, another easy win is going stripped-down: Sizzling Fajitas (Grilled Chicken, no toppings/sides) are 510 calories with 62g protein.

Panera Bread: best high-protein order

Best high-protein entree: Green Goddess Cobb Salad with Chicken (Whole) (580 calories, 40g protein).

This is the rare Panera order that gives you real protein without automatically forcing an 800+ calorie sandwich situation.

If you want a lighter pairing, the Green Goddess Cobb Salad with Chicken (Half) is 290 calories with 20g protein.

Healthy-looking trap to watch: Vegetarian Creamy Tomato Soup (Bread Bowl) (920 calories, 31g protein).

It reads like a cozy, lighter lunch. The bread bowl is doing most of the damage here, 155g carbs and 920 calories adds up fast.

High-impact swap (biggest payoff):

Instead of Mac & Cheese (Large Bowl) (960 calories, 34g protein), get Green Goddess Cobb Salad with Chicken (Whole) (580 calories, 40g protein). You save 380 calories and add 6g protein.

If you’re building a You-Pick-Two style meal, consider skipping the default bread side. French Baguette (Side Portion) is 150 calories, Sprouted Grain Roll (Side Portion) is 160 calories.

Texas Roadhouse: best high-protein order

Best high-protein entree: Grilled BBQ Chicken (300 calories, 46g protein).

This is the most efficient “normal adult entree” in this whole guide. You get a lot of protein for not many calories.

If you want steak instead, USDA Choice Sirloin (6 oz) is 270 calories with 36g protein, and Dallas Filet (6 oz) is 320 calories with 46g protein.

Healthy-looking trap to watch: Grilled Salmon Salad (830 calories, 66g protein).

The protein is real, but 830 calories and 55g fat is a lot for a salad. If you came for a lighter meal, this one can surprise you.

High-impact swap (biggest payoff):

Instead of Chicken Caesar Salad (1100 calories, 60g protein), get Grilled BBQ Chicken (300 calories, 46g protein). You save 800 calories while still getting 46g protein.

Sides can quietly stack calories here. If you’re trying to keep the plate tighter, the lowest-calorie sides listed are Green Beans (100 calories) and Applesauce (110 calories).

The Cheesecake Factory: best high-protein order

Best high-protein entree: SkinnyLicious Tuscan Chicken (590 calories, 81g protein).

This is the unicorn order: big protein number without a massive calorie number. If you only remember one Cheesecake Factory pick, make it this.

Runner-up if you want steak: SkinnyLicious Grilled Steak Medallions (440 calories, 45g protein).

Healthy-looking trap to watch: SkinnyLicious Grilled Salmon (590 calories, 45g protein).

It sounds like the obvious “lighter” move, but calorie-for-protein it’s not as sharp as the Tuscan Chicken. Also, fat is higher (36g), which can matter if you’re trying to budget for dessert.

High-impact swap (biggest payoff):

Instead of Louisiana Chicken Pasta (2270 calories, 98g protein), get SkinnyLicious Tuscan Chicken (590 calories, 81g protein). You save 1680 calories while only dropping 17g protein.

And yes, you can still order something sweet. If you want the lowest-impact option listed, Bowl of Fresh Strawberries is 250 calories.

Quick swap lines (copy-paste level)

Instead of Texas Roadhouse Chicken Caesar Salad (1100 calories, 60g protein), get Grilled BBQ Chicken (300 calories, 46g protein), save 800 calories.

Instead of Chili’s Chipotle Chicken Flatbread (1320 calories, 79g protein), get Surf & Turf Sirloin (10 oz) (450 calories, 66g protein), save 870 calories.

Instead of Panera Mac & Cheese (Large Bowl) (960 calories, 34g protein), get Green Goddess Cobb Salad with Chicken (Whole) (580 calories, 40g protein), save 380 calories and add 6g protein.

Instead of The Cheesecake Factory Louisiana Chicken Pasta (2270 calories, 98g protein), get SkinnyLicious Tuscan Chicken (590 calories, 81g protein), save 1680 calories.

How LeanBites makes this easier in real life

If you’re tired of scanning PDFs and doing mental math, LeanBites does the ranking for you.

It’s an iPhone app (free to try) that scores every menu item at restaurants you already eat at, ranking higher items with more protein per calorie. Your scores are personalized after quick onboarding (goal, activity level, cravings, and foods you don’t eat), and anything you exclude won’t show up again.

It also matches nearby locations automatically and lets you order the pick in one tap through Uber Eats or DoorDash.

Practical tip: when you’re stuck deciding, pick the entree with at least 40g protein, then choose the simplest side on the menu. That one move keeps your total from accidentally doubling.