Top High-Protein Meals at Chain Restaurants Choosing a high-protein meal while dining out can be challenging, especially when considering the various factors involved. How much protein is ideal? What other nutrients should you focus on? How can you ensure the protein source is of high quality? To simplify this process, we consulted with a nutritionist to help you navigate the best high-protein options at popular chain restaurants.
When scanning a menu, prioritize dishes with top-notch protein sources such as chicken, salmon, grass-fed beef, or turkey. Integrative nutritionist Lea Wetzell recommends these options for their nutritional value and minimal additives compared to processed proteins. Additionally, opt for healthier cooking methods like grilling, baking, or steaming over frying to manage calories and unhealthy fats.
Portion control is essential when ordering high-protein meals at restaurants. Many dishes come with excessive protein servings, so consider halving your portion and saving the rest for later to avoid overconsumption. Keep an eye out for hidden culprits like trans fats and sodium in restaurant meals, as even trace amounts can impact your health. Aim for dishes with lower sodium content (under 500-600 mg) to maintain a balanced diet.
Pair your protein with nutrient-rich sides like vegetables or whole grains to create a well-rounded meal. To help you make informed choices, we’ve curated a list of high-protein menu items from various restaurants with a focus on balanced nutritional profiles. From P.F. Chang’s Chang’s Spicy Chicken to other protein-rich alternatives, we’ve highlighted dishes that offer a satisfying protein content alongside healthier ratios of fats, sodium, and carbs. Enjoy your meal!
Top Recommendation: To reduce your sodium intake, consider opting for the Miso Glazed Salmon instead, which still provides a satisfying 24 grams of protein. With just 340 mg of sodium, 300 calories, and 18 grams of fat, you can indulge in some takeout guilt-free. Pair it with a vegetable-filled market side for a complete meal at your convenience.
Bonefish Grill: Grilled Chicken & Shrimp
For a nutritious and protein-packed meal option, look no further than Bonefish Grill’s Grilled Chicken & Shrimp pairing. While the Signature Pasta with Cajun Cream and Chicken offers slightly more protein, the chicken and shrimp combo is a healthier choice overall. Enjoy a generous 76 grams of protein, only 390 calories, 9 grams of fat, and 1 carb.
The Cheesecake Factory: Chicken Parmesan Sandwich
While known for its decadent cheesecakes, The Cheesecake Factory also offers substantial dinner options like the Chicken Parmesan Sandwich, boasting a whopping 87 grams of protein. However, be cautious as this dish also contains high levels of carbs, fat, calories, and sodium. If you prefer a more balanced meal, consider the Filet Mignon 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
Indulge in the protein-rich Parmesan Crusted Tomahawk Veal Chop at The Capital Grille, featuring a remarkable 100 grams of protein. While this dish is calorically dense, it’s a feast for protein enthusiasts. For a leaner option, try the 10 oz. Filet Mignon with 54 grams of protein and lower levels of fat and sodium.
Red Lobster: Salmon New Orleans
Red Lobster offers seafood enthusiasts the Salmon New Orleans, a flavorful dish packed with 102 grams of protein. However, with 1,160 calories, 77 grams of fat, 9 grams of carbs, and 1,180 mg of sodium, it may not be the most balanced choice. For a protein-rich but lighter alternative, consider the 7 oz. sirloin with 46 grams of protein and lower fat and sodium content.
Olive Garden: Chicken Tortelloni Alfredo
Satisfy your protein needs at Olive Garden with the Chicken Tortelloni Alfredo, providing a substantial 112 grams of protein. This dish features a rich combination of chicken and cheese, ideal for protein seekers.
Although the first dish is quite tasty, it is important to note that it is also high in calories, with a total of 1,980. Additionally, it contains 131 grams of fat, 95 grams of carbs, and 3,720 mg of sodium, making it a better option to share with someone else.
Alternatively, for a healthier and protein-rich meal, consider trying the Herb-Grilled Salmon Coho, which is available in this region. This seafood dish has 510 calories, 31 grams of fat, 8 grams of carbs, and 1,020 mg of sodium. With 50 grams of protein, it is a more balanced choice for a satisfying dinner.
When it comes to salads, the Quesadilla Chicken Salad at Applebee’s offers a substantial amount of protein at 123 grams. However, with 2,240 calories, 153 grams of fat, 89 grams of carbs, and 4,630 mg of sodium, it may not be the healthiest option on the menu.
A better alternative would be to opt for the Grilled Chicken dinner, which provides 49 grams of protein, 550 calories, 43 grams of carbs, 22 grams of fat, and 1,750 mg of sodium. Consider complementing this meal with sides like garlicky green beans or steamed broccoli for a well-rounded dining experience.
At Longhorn Steakhouse, The Longhorn porterhouse steak offers a whopping 150 grams of protein in a generous 22-ounce portion. Although it only contains 1 carb and 67 grams of fat, it also comes with 1,280 calories and 2,450 mg of sodium, making it ideal for sharing.
For those looking for a more manageable portion, the 8 oz. Renegade Sirloin is a good choice with 51 grams of protein, only 390 calories, 16 grams of fat, 670 mg of sodium, and 2 grams of carbs. Pair it with a steakhouse side like fresh steamed asparagus, broccoli, or crispy Brussels sprouts for added fiber and vitamins.
Remember to consider these healthier alternatives when dining out for a more balanced and nutritious meal.
