Pit StopAu Bon Pain: high-protein, low-calorie picks
Here are the 271 Au Bon Pain items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Au Bon Pain publishes (see the source).
193 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Caesar Asiago Salad (29 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Caesar Asiago Salad9.6 oz (272g) | 270 | 29 | 21 | 8 |
| Chef Salad9.9 oz (281g) | 280 | 29 | 10 | 13 |
| Southwest Chicken Salad16.1 oz (456g) | 310 | 28 | 31 | 9 |
| 2 Eggs, Cheddar & Ham on Skinny Wheat Bagel1 Sandwich/ 6.3oz | 300 | 26 | 24 | 14 |
| 2 Eggs, Turkey Sausage & Cheddar on Skinny Wheat Bagel6.7 oz | 370 | 26 | 22 | 21 |
| Caprese with Chicken - Half Sandwich6.2 oz (176g) | 360 | 25 | 29 | 16 |
| 2 Eggs, Cheddar & Bacon on Skinny Wheat Bagel5.8 oz (165g) | 360 | 24 | 22 | 22 |
| 2 Eggs & Turkey Sausage on Skinny Wheat Bagel6.2 oz (177g) | 310 | 23 | 22 | 16 |
| Greek Vanilla Yogurt & Wild Blueberry Parfait10.2 oz (289g) | 320 | 23 | 44 | 8 |
| Greek Vanilla Yogurt & Strawberry Parfait11.3 oz (320 g) | 330 | 23 | 45 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spicy Tuna MeltWhole Sandwich, 10.7 oz (303g) | 550 | 43 | 51 | 19 |
| Chicken Cobb Avocado14.8 oz (421g) | 440 | 40 | 17 | 24 |
| Jalapeno Popper Turkey SandwichWhole Sandwich, 9.1 oz (258g) | 550 | 40 | 48 | 22 |
| Turkey Club1 Sandwich / 9.8 oz (279g) | 580 | 38 | 49 | 25 |
| Classic Tuna Salad Sandwich1 Sandwich / 8.1 oz (234g) | 480 | 34 | 34 | 23 |
| Napa Chicken With Avocado Wrap12.8 oz (362g) | 590 | 32 | 64 | 24 |
| Basic Chicken SandwichWhole Sandwich, 9 oz (256g) | 460 | 31 | 55 | 14 |
| Mayan Chicken Harvest Hot Bowl18.3 oz (519g) | 560 | 31 | 85 | 11 |
| Bon To Go - Turkey & Cheddar Picnic10 oz (283g) | 590 | 31 | 66 | 23 |
| Basic Turkey SandwichWhole Sandwich, 8.9 oz (253g) | 450 | 29 | 54 | 13 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Chicken Caesar Asiago Salad9.6 oz (272g) | 270 | 29 | 10.7 |
| Chef Salad9.9 oz (281g) | 280 | 29 | 10.4 |
| Chicken Cobb Avocado14.8 oz (421g) | 440 | 40 | 9.1 |
| Egg Whites & Cheddar on Skinny Wheat Bagel1 Sandwich/ 5.7 oz | 210 | 19 | 9.0 |
| Southwest Chicken Salad16.1 oz (456g) | 310 | 28 | 9.0 |
| 2 Eggs, Cheddar & Ham on Skinny Wheat Bagel1 Sandwich/ 6.3oz | 300 | 26 | 8.7 |
| Spicy Tuna MeltWhole Sandwich, 10.7 oz (303g) | 550 | 43 | 7.8 |
| Caprese with Chicken1 Sandwich / 11.3 oz (321g) | 640 | 48 | 7.5 |
| 2 Eggs & Turkey Sausage on Skinny Wheat Bagel6.2 oz (177g) | 310 | 23 | 7.4 |
| Jalapeno Popper Turkey SandwichWhole Sandwich, 9.1 oz (258g) | 550 | 40 | 7.3 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 Eggs, Cheddar & Sausage on Skinny Wheat Bagel7.1 oz (201g) | 450 | 28 | 23 | 29 |
| 2 Eggs on a Bagel with Ham1 Sandwich / 8.2 oz (232g) | 470 | 28 | 56 | 14 |
| 2 Eggs, Bacon & Cheddar on Ciabatta1 Sandwich / 7.6 oz (215g) | 510 | 28 | 54 | 20 |
| 2 Eggs on a Bagel with Bacon & Cheese1 Sandwich / 7.5 oz (214g) | 510 | 27 | 55 | 20 |
| 2 Eggs, Cheddar & Ham on Skinny Wheat Bagel1 Sandwich/ 6.3oz | 300 | 26 | 24 | 14 |
| 2 Eggs, Turkey Sausage & Cheddar on Skinny Wheat Bagel6.7 oz | 370 | 26 | 22 | 21 |
| 2 Eggs, Cheddar & Bacon on Skinny Wheat Bagel5.8 oz (165g) | 360 | 24 | 22 | 22 |
| 2 Eggs on a Bagel with Cheese1 Sandwich / 7.2 oz (203g) | 460 | 24 | 54 | 16 |
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Questions
What item under 1,000 calories has the most protein at Au Bon Pain?
Caprese with Chicken (1 Sandwich / 11.3 oz (321g)): 48 g protein, 640 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Au Bon Pain?
At 400 calories or less, the most protein comes from Chicken Caesar Asiago Salad (9.6 oz (272g)): 29 g protein, 270 calories; Chef Salad (9.9 oz (281g)): 29 g protein, 280 calories; Southwest Chicken Salad (16.1 oz (456g)): 28 g protein, 310 calories.
What is a high-protein breakfast at Au Bon Pain?
2 Eggs, Cheddar & Sausage on Skinny Wheat Bagel (7.1 oz (201g)): 28 g protein, 450 calories; 2 Eggs on a Bagel with Ham (1 Sandwich / 8.2 oz (232g)): 28 g protein, 470 calories; 2 Eggs, Bacon & Cheddar on Ciabatta (1 Sandwich / 7.6 oz (215g)): 28 g protein, 510 calories.
Where do these Au Bon Pain numbers come from?
From the nutrition information Au Bon Pain publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.