Pit StopBack Yard Burgers: high-protein, low-calorie picks
Here are the 102 Back Yard Burgers items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Back Yard Burgers published, as listed on nutritionix.com.
46 items are 400 calories or less. 18 have 30 g of protein or more. The most protein at 400 calories or less is Backyard Salad with Grilled Chicken (38 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Backyard Salad with Grilled Chicken1 salad | 350 | 38 | 21 | 10 |
| Back Yard Chili1 serving | 310 | 21 | 15 | 18 |
| Kids' Crispy Tenders1 serving | 360 | 16 | 18 | 24 |
| Kids' Back Yard Dog1 serving | 330 | 11 | 33 | 18 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hawaiian Chicken Sandwich1 sandwich | 530 | 42 | 64 | 11 |
| Grilled Chicken Sandwich1 sandwich | 460 | 40 | 46 | 11 |
| Backyard Salad with Blackened Chicken1 salad | 450 | 38 | 22 | 21 |
| Classic Turkey Burger1 burger | 540 | 30 | 42 | 28 |
| Veggie Burger1 serving | 430 | 25 | 68 | 10 |
| Chicken Tender Basket1 serving | 540 | 24 | 27 | 36 |
| Junior Burger1 serving | 520 | 23 | 47 | 26 |
| Backyard Salad with Chicken Tenderloins1 salad | 530 | 21 | 35 | 32 |
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 |
|---|---|---|---|
| Backyard Salad with Grilled Chicken1 salad | 350 | 38 | 10.9 |
| Grilled Chicken Sandwich1 sandwich | 460 | 40 | 8.7 |
| Backyard Salad with Blackened Chicken1 salad | 450 | 38 | 8.4 |
| Hawaiian Chicken Sandwich1 sandwich | 530 | 42 | 7.9 |
| Cranberry Pecan Chicken Salad1 salad | 660 | 45 | 6.8 |
| Back Yard Chili1 serving | 310 | 21 | 6.8 |
| Black Jack Chicken Club1 sandwich | 710 | 47 | 6.6 |
| Blackened Chicken Sandwich1 sandwich | 620 | 41 | 6.6 |
| Cranberry Pecan Chicken Salad with Blackened Chicken1 salad | 770 | 45 | 5.8 |
| Veggie Burger1 serving | 430 | 25 | 5.8 |
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Questions
What item under 1,000 calories has the most protein at Back Yard Burgers?
Black Jack Chicken Club (1 sandwich): 47 g protein, 710 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Back Yard Burgers?
At 400 calories or less, the most protein comes from Backyard Salad with Grilled Chicken (1 salad): 38 g protein, 350 calories; Back Yard Chili (1 serving): 21 g protein, 310 calories; Kids' Crispy Tenders (1 serving): 16 g protein, 360 calories.
Where do these Back Yard Burgers numbers come from?
From the nutrition information Back Yard Burgers publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.