The Healthiest, High-Protein Meals At Your Favorite Chain Restaurants
Dining out while trying to maintain a healthy, high-protein diet can feel like navigating a minefield. You never really know what the kitchen is using to make your food. A pound of butter? Endless amounts of salt? Only the chef can say! You may think you're ordering up a healthy dish only to be bamboozled by its high sodium content. However, with a little strategy and awareness, you can find options that are both protein-packed and health-conscious.
Start by focusing on high-quality protein sources. "When dining out at my favorite restaurant, I often search for dishes that feature high-quality protein like chicken, salmon, grass-fed beef, or turkey," explains integrative nutritionist Lea Wetzell, MS, LN, CNS. These options not only provide essential nutrients but also help you avoid the processed additives often found in other proteins. Additionally, pay attention to the cooking methods—Wetzell recommends grilling, baking, or steaming over frying to keep calories and unhealthy fats in check.
Portion control is another key consideration when ordering high-protein meals at restaurants. "Many high-protein dishes serve eight to 10 ounces of protein, which is often double the optimal amount for digestion and muscle synthesis," Wetzel says. To combat this issue, she often cuts her protein serving in half, saving the rest for leftovers. (A two-for-one on saving both calories and cash? I'll take it!)
Equally important: "When savoring a high-protein dish at your favorite restaurant, there are a couple of sneaky culprits you need to watch out for—trans fats and sodium," Wetzell continues. While artificial trans fats have largely been banned, Wetzell warns that trace amounts can still sneak into fried foods or processed sauces. Sodium is another major concern—many high-protein restaurant meals pack over 1,300 mg of sodium per serving, which is more than half the daily recommended intake for adults. "To eat healthier," Wetzell advises, "aim for dishes with under 500 to 600 mg of sodium and watch out for sodium-heavy suspects like sauces and cured meats."
Finally, balance is crucial when building a healthy plate. Wetzell encourages diners to pair their protein with nutrient-dense sides such as vegetables or whole grains to ensure they’re getting fiber and other essential nutrients.
With all this in mind, we scoured nutrition guides for the following restaurants and found menu items with the highest amount of protein per serving. In the cases where the rest of the macros weren't too health-forward, we found alternative high-protein meals with a more balanced ratio of calories to fats to sodium to carbs, looking also to grilled or baked dishes. Bon appetit!
P.F. Chang's: Chang's Spicy Chicken
The popular Asian restaurant chain has its fair share of delicious and protein-heavy items on the menu, but none has quite the amount as Chang's Spicy Chicken. The chicken (which is also used in the chain's beloved chicken lettuce wraps), is covered in a signature sweet and spicy chili sauce and green onions, contains 39 grams of protein. The dish itself is 570 calories and contains 29 grams of fat, 49 grams of carbs, and 950 mg of sodium.
Alternative pick: If you want to cut back on sodium, you can order the Miso Glazed Salmon instead, which still has a healthy 24 grams of protein. Add to that only 340 mg sodium, 300 calories, and 18 grams of fat, and you can feel pretty good about getting some takeout. Pair it with one of the veggie-filled market sides and you're all set!
Bonefish Grill: Grilled Chicken & Shrimp
For a killer meal packed with not only protein, but tons of other nutrients, as well, Bonefish Grill's Grilled Chicken & Shrimp perfect pairing is a great option. While technically, the restaurant's Signature Pasta with Cajun Cream and Chicken has a slight protein edge over the chicken and shrimp pairing, it's not as healthy overall. The chicken and shrimp clocks in at an impressive 76 grams of protein, only 390 calories, 9 grams of fat, and 1 carb.
The Cheesecake Factory: Chicken Parmesan Sandwich
While people might arrive at the Factory for its heaping portions of sliced cheesecake, many pregame their dessert with a substantial dinner. To get the most protein out of your dinner, order up the Chicken Parmesan Sandwich, which has 87 grams. If you order this sammy though, keep in mind that protein doesn't account for the only high number in this dish. It also contains 100 grams of carbs, 120 grams of fat, 1,830 calories, and 3,600 mg sodium.
Alternative pick: There aren't any high-protein menu items here that have below 600 mg of sodium, but you can enjoy the Filet Mignon for a more well-balanced macro count, with 67 grams of protein, 38 grams of fat, 1,680 mg of sodium, and 890 calories.
The Capital Grille: Parmesan Crusted Tomahawk Veal Chop
It comes as little surprise that the entree with the most protein is also one of the largest cuts of meat available at steakhouse The Capital Grille. Although a hefty 930 calories, the veal chop also accounts for 100 grams of pure protein. Talk about a feast! Included in those calories are 57 grams of fat, 890 mg of sodium, and 3 lonely carbs.
Alternative pick: If you are looking for a lower fat, lower sodium option that still packs in the protein, try the 10 oz. Filet Mignon. This has 490 calories, 29 grams of fat, 500 mg sodium, and 54 grams of protein.
Red Lobster: Salmon New Orleans
Sidle up to your local Red Lobster and you'll find an array of protein-packed seafood options for a tasty dinner. The Salmon New Orleans, which comes with shrimp and is slathered in a Cajun butter sauce and tomato-cilantro relish, clocks in at 102 grams of protein. Additionally, the dish has 1,160 calories, 77 grams of fat, 9 grams of carbs, and 1,180 mg of sodium. While it's hefty in terms of protein content, it's not the best option when it comes to other nutrients.
Alternative pick: Instead, try another protein-heavy dish that doesn't overdo it on sodium and fat, like the more approachable 7 oz. sirloin. This cut of meat is only 320 calories, and contains 46 grams of protein, while maintaining a much lower fat and sodium content, at 15 grams and 980 mg, respectively.
Olive Garden: Chicken Tortelloni Alfredo
While you might be heading to Olive Garden to take advantage of its unlimited breadsticks, you might be aiming to get some protein in there, too. The Italian American chain's Chicken Tortelloni Alfredo has the highest amount of any menu item, with 112 grams. This isn't too surprising considering the amount of chicken and cheese you get, which are both good sources of protein. However, the dish also packs on the calories: 1,980. It also contains 131 grams of fat, 95 grams of carbs, and 3,720 mg of sodium, so it might be best to share.
Alternative pick: If you want to stick to a healthier, high-protein dinner, try the regionally available Herb-Grilled Salmon Coho. At 510 calories, the seafood dish has a much more acceptable 31 grams of fat, 8 grams of carbs, and 1,020 mg of sodium. Add to that the 50 grams of protein and you're in business!
Applebee's: Quesadilla Chicken Salad
This dish sure packs on a lot of protein for a salad. With 123 grams, the hearty meal gets its satiating status from a combination of the chicken, beans, and cheese mixed into the salad. However, in addition to the benefits of plentiful protein, the salad is certainly not one of the healthier items on the menu. With 2,240 calories, 153 grams of fat, 89 grams of carbs, and 4,630 mg sodium, this salad might be better left in the bowl.
Alternative pick: A much better option would be to order up the chain's Grilled Chicken dinner, which still offers consumers 49 grams of protein, 550 calories, 43 grams of carbs, 22 grams of fat, and 1,750 mg of sodium. Round it out with sides like garlicky green beans or steamed broccoli.
Longhorn Steakhouse: The Longhorn
Not so shockingly, Longhorn Steakhouse's largest cut of beef tops the charts when it comes to protein. With 150 grams, The Longhorn, a porterhouse steak, gives you the most protein bang for your buck. And at 22 ounces, it's no small portion either. With only 1 carb and 67 grams of fat, the rest of the stats aren't too bad either. However, due to its large portion size, it does contain 1,280 calories and 2,450 mg of sodium, so again, this might be better for sharing.
Alternative pick: If you aren't in the sharing mood, try the 8 oz. Renegade Sirloin. It still has plenty of protein—51 grams to be exact, and has way less fat, sodium, and calories to boot. The sirloin will set you back just 390 calories, 16 grams fat, 670 mg sodium, and 2 grams carbs. Order one of the chain's steakhouse sides for some fiber and vitamins, like the fresh steamed asparagus, broccoli, or crispy brussels sprouts to round it all out.
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