Pit StopBakers Square: high-protein, low-calorie picks
Here are the 415 Bakers Square items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Bakers Square publishes (see the source).
257 items are 400 calories or less. 75 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Breast, 1 Each (30 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Breast, 1 Each1 serving | 210 | 30 | 0 | 10 |
| Classic French Dip with Cheese, Half1 serving | 370 | 29 | 42 | 11 |
| Veggie Omelette, Egg Whites (No Side, No Bread)1 serving | 260 | 26 | 7 | 13 |
| Veggie Omelette, Low-Cholesterol Eggs (No Side, No Bread)1 serving | 290 | 26 | 7 | 17 |
| Bakers Omelette (No Side) - Gluten-Sensitive Menu1 serving | 380 | 26 | 7 | 29 |
| Veggie Omelette (No Side, No Bread)1 serving | 400 | 26 | 7 | 30 |
| Bakers Omelette, Egg White (No Side, No Bread)1 serving | 280 | 25 | 7 | 18 |
| Bakers Omelette, Low-Cholesterol Eggs (No Side, No Bread)1 serving | 300 | 25 | 7 | 20 |
| Ham & Swiss Sandwich on Marbled Rye, Half1 serving | 330 | 24 | 28 | 18 |
| Marbled Rye Reuben, Half1 serving | 380 | 23 | 30 | 22 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham Steak & Eggs (No Side) - Gluten-Sensitive Menu1 serving | 450 | 52 | 6 | 25 |
| Ham Steak & Eggs, Fresh Fruit - Gluten-Sensitive Menu1 serving | 490 | 52 | 16 | 25 |
| Seared Steak Tips (No Side, No Bread)1 serving | 510 | 50 | 4 | 30 |
| Classic French Dip (No Cheese, No Side)1 serving | 590 | 48 | 64 | 13 |
| Ultimate Meat Lover's Breakfast, Fresh Fruit - Gluten-Sensitive Menu1 serving | 600 | 47 | 15 | 40 |
| Ultimate Meat Lover's Breakfast (No Side) - Gluten-Sensitive Menu1 serving | 560 | 46 | 4 | 40 |
| Slow-Roasted Turkey, Full (No Side, No Bread)1 serving | 590 | 37 | 56 | 23 |
| Teriyaki-Glazed Salmon (No Side, No Bread)1 serving | 450 | 36 | 11 | 29 |
| Horseradish Beef Baguette1 serving | 470 | 35 | 44 | 20 |
| Classic Breakfast, Turkey Sausage (No Side, No Bread)1 serving | 420 | 33 | 1 | 34 |
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 |
|---|---|---|---|
| Smoked Ham Steak1 serving | 120 | 19 | 15.8 |
| Grilled Chicken Breast, 1 Each1 serving | 210 | 30 | 14.3 |
| Create Your Own Omelette, Egg Whites (No Side, No Bread)1 serving | 150 | 19 | 12.7 |
| Ham Steak & Eggs (No Side) - Gluten-Sensitive Menu1 serving | 450 | 52 | 11.6 |
| Ham Steak & Eggs, Fresh Fruit - Gluten-Sensitive Menu1 serving | 490 | 52 | 10.6 |
| Create Your Own Omelette, Low-Cholesterol Eggs (No Side, No Bread)1 serving | 180 | 19 | 10.6 |
| 2-Egg White Omelette with Part-Skim Cheese1 serving | 200 | 21 | 10.5 |
| Veggie Omelette, Egg Whites (No Side, No Bread)1 serving | 260 | 26 | 10.0 |
| Seared Steak Tips (No Side, No Bread)1 serving | 510 | 50 | 9.8 |
| 2-Egg Low-Cholesterol Egg Substitute Omelette with Part-Skim Cheese1 serving | 220 | 21 | 9.5 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham Steak & Eggs (No Side) - Gluten-Sensitive Menu1 serving | 450 | 52 | 6 | 25 |
| Ham Steak & Eggs, Fresh Fruit - Gluten-Sensitive Menu1 serving | 490 | 52 | 16 | 25 |
| Ultimate Meat Lover's Breakfast, Fresh Fruit - Gluten-Sensitive Menu1 serving | 600 | 47 | 15 | 40 |
| Ultimate Meat Lover's Breakfast (No Side) - Gluten-Sensitive Menu1 serving | 560 | 46 | 4 | 40 |
| Classic Breakfast, Turkey Sausage (No Side, No Bread)1 serving | 420 | 33 | 1 | 34 |
| California Frittata, Egg Whites (No Side, No Bread)1 serving | 460 | 32 | 25 | 26 |
| Classic Breakfast, Sausage Links (No Side) - Gluten-Sensitive Menu1 serving | 540 | 32 | 3 | 45 |
| Classic Breakfast, Sausage Links, Fresh Fruit - Gluten-Sensitive Menu1 serving | 580 | 32 | 13 | 46 |
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Questions
What item under 1,000 calories has the most protein at Bakers Square?
Honey Mustard Chicken, Full (No Side) - Gluten-Sensitive Menu (1 serving): 64 g protein, 810 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Bakers Square?
At 400 calories or less, the most protein comes from Grilled Chicken Breast, 1 Each (1 serving): 30 g protein, 210 calories; Classic French Dip with Cheese, Half (1 serving): 29 g protein, 370 calories; Veggie Omelette, Egg Whites (No Side, No Bread) (1 serving): 26 g protein, 260 calories.
What is a high-protein breakfast at Bakers Square?
Ham Steak & Eggs (No Side) - Gluten-Sensitive Menu (1 serving): 52 g protein, 450 calories; Ham Steak & Eggs, Fresh Fruit - Gluten-Sensitive Menu (1 serving): 52 g protein, 490 calories; Ultimate Meat Lover's Breakfast, Fresh Fruit - Gluten-Sensitive Menu (1 serving): 47 g protein, 600 calories.
Where do these Bakers Square numbers come from?
From the nutrition information Bakers Square publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.