Big Bad Breakfast: high-protein, low-calorie picks

Here are the 91 Big Bad Breakfast items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Big Bad Breakfast publishes (see the source).

47 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Roasted Turkey (26 g).

Most protein, 400 calories or less

Big Bad Breakfast: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Roasted Turkey1 serving	130	26	0	2
Smoked Ham1 serving	140	19	0	6
Impossible Veggie Sausage1 serving	220	12	8	14
Milk1 serving	210	11	16	11
Chocolate Milk1 serving	260	10	33	10

Most protein, 400 to 600 calories

Big Bad Breakfast: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Chef Salad1 serving	570	42	21	37
Veggie Omelet1 serving	600	29	6	51
Yard Work Skillet1 serving	520	24	19	39
Kids Grilled Cheese1 serving	430	15	50	20

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.

Big Bad Breakfast: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Roasted Turkey1 serving	130	26	20.0
Smoked Ham1 serving	140	19	13.6
Chef Salad1 serving	570	42	7.4
Ham Poboy1 serving	620	40	6.5
Kids Burger1 serving	760	45	5.9
Ham and Cheese Omelet1 serving	670	39	5.8
Big Bad Burger1 serving	760	43	5.7
Veggie Omelet1 serving	600	29	4.8
Yard Work Skillet1 serving	520	24	4.6
Kids Grilled Cheese1 serving	430	15	3.5

Want this for the stops near you?

Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.

Get Pit Stop free on Google Play

For Android phones.

Questions

What item under 1,000 calories has the most protein at Big Bad Breakfast?

Low Country Skillet (1 serving): 58 g protein, 920 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Big Bad Breakfast?

At 400 calories or less, the most protein comes from Roasted Turkey (1 serving): 26 g protein, 130 calories; Smoked Ham (1 serving): 19 g protein, 140 calories; Impossible Veggie Sausage (1 serving): 12 g protein, 220 calories.

Where do these Big Bad Breakfast numbers come from?

From the nutrition information Big Bad Breakfast publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Big Bad Breakfast item

See all 91 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Big Bad Breakfast item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Steak and Eggs1 serving	1,230	61	82	71
Low Country Skillet1 serving	920	58	19	60
Creole Omelet1 serving	950	56	14	67
Turkey and Swiss Sandwich1 serving	880	50	59	50
Redneck Benny1 serving	940	46	58	57
Kids Burger1 serving	760	45	33	48
Shrimp and Grits1 serving	1,180	45	45	84
Oyster Poboy1 serving	1,240	45	84	81
Cathead Chicken Biscuit1 serving	1,610	45	133	101
Fried Oyster Scramble1 serving	1,660	45	47	143
Old School Wrap1 serving	1,450	44	68	112
Big Bad Burger1 serving	760	43	33	51
Big Bad Skillet1 serving	1,080	43	17	88
Chef Salad1 serving	570	42	21	37
Jack Benny1 serving	1,060	41	34	84
Oyster and Shrimp Poboy1 serving	1,160	41	76	77
Ham Poboy1 serving	620	40	33	36
Breakfast Plate1 serving	1,260	40	64	53
Ham and Cheese Omelet1 serving	670	39	2	55
Shrimp Poboy1 serving	1,080	37	69	74
Roasted Chicken Caesar1 serving	850	36	34	64
Biscuit Sandwich1 serving	1,020	36	49	49
Huevos Rancheros1 serving	1,120	36	61	83
Mother of all Biscuits1 serving	1,210	33	93	79
Chicken and Waffle1 serving	1,750	33	208	88
Veggie Omelet1 serving	600	29	6	51
Avocado Toast1 serving	920	29	79	56
Dirty Bird1 serving	1,140	28	77	37
BLT Omelet1 serving	890	27	7	83
Screamin Demon1 serving	960	27	66	65
Roasted Turkey1 serving	130	26	0	2
Little Bad Breakfast1 serving	1,010	25	113	35
Yard Work Skillet1 serving	520	24	19	39
Granola and Yogurt1 serving	860	21	118	38
Smoked Ham1 serving	140	19	0	6
Kid Chicken Tenders1 serving	750	19	71	43
Biscuit Crumble1 serving	890	18	74	58
Kids Grilled Cheese1 serving	430	15	50	20
Impossible Veggie Sausage1 serving	220	12	8	14
Milk1 serving	210	11	16	11
French Toast1 serving	1,180	11	95	81
Chocolate Milk1 serving	260	10	33	10
Iced Latte1 serving	180	9	14	9
Flapjacks1 serving	930	9	147	37
Hot Chocolate1 serving	230	8	30	8
Iced Coffee Vietnamese1 serving	270	8	43	8
Biscuit1 serving	430	8	48	23
Latte1 serving	120	7	10	7
Iced Coffee Milk1 serving	140	7	11	7
Caramelatto1 serving	220	7	34	7
Chicken & Pork Sausage1 serving	230	7	0	22
Grits1 serving	310	7	65	1
Side of French Toast1 serving	390	7	56	13
Iceberg Salad1 serving	430	7	15	39
Mocha1 serving	180	6	28	6
Belgian Waffle1 serving	680	6	94	33
French Fries1 serving	680	6	52	51
Iced Coffee Mocha1 serving	130	5	17	4.5
Steel Cut Oatmeal1 serving	270	5	58	2
Plain Waffle1 serving	630	5	78	35
Cappuccino1 serving	70	4	6	4
Macchiato1 serving	70	4	6	4
Sausage Gravy1 serving	150	4	7	13
Skillet Potatoes1 serving	410	4	34	29
Orange Juice1 serving	130	2	29	0.5
Irish Coffee1 serving	310	2	9	20
Crispy Hash Cake1 serving	340	2	27	25
Tomato Gravy1 serving	80	1	5	6
Grapefruit Juice1 serving	110	1	26	0
Tossed Greens1 serving	190	1	4	19
Breakfast Dude1 serving	320	1	22	6
Decaf Coffee1 serving	0	0	0	0
Espresso1 serving	0	0	0	0
Iced Coffee Black1 serving	0	0	0	0
Regular Coffee1 serving	5	0	0	0
Sliced Tomatoes1 serving	10	0	2	0
Grapefruit Plain1 serving	40	0	10	0
Bruleed Grapefruit1 serving	90	0	22	0
Marinated Tomatoes1 serving	90	0	2	9
Iced Coffee Caramel1 serving	100	0	24	0
Iced Coffee Vanilla1 serving	100	0	24	0
Apple Juice1 serving	130	0	32	0
Bloody Mary1 serving	130	0	12	0
Cran-Mosa1 serving	140	0	11	0
Greyhound1 serving	140	0	13	0
Bloody Maria1 serving	150	0	12	0
Cranberry Juice1 serving	150	0	38	0
Screwdriver1 serving	160	0	19	0
Mimosa1 serving	170	0	12	0
Manmosa1 serving	220	0	11	0
Breakfast Margarita1 serving	240	0	30	0