Pit StopChopt: high-protein, low-calorie picks
Here are the 157 Chopt items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Chopt publishes (see the source).
124 items are 400 calories or less. 22 have 30 g of protein or more. The most protein at 400 calories or less is Mexican Caesar with Grilled Chicken (36 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mexican Caesar with Grilled Chicken1 salad | 395 | 36 | 25 | 18 |
| Coastal Salmon Power Bowl1 bowl | 390 | 31 | 19 | 21 |
| Shrimp Avo Power Bowl1 bowl | 310 | 23 | 31 | 12 |
| Chicken Avocado Bowl Cauliflower Rice1 bowl | 385 | 21 | 31 | 21 |
| Kale Caesar1 salad | 300 | 15 | 27 | 14 |
| Mexican Caesar1 salad | 265 | 11 | 25 | 15 |
| The Chopt Greek1 salad | 395 | 10 | 33 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Cobb1 salad | 600 | 60 | 17 | 35 |
| Crispy Chicken Ranch1 salad | 575 | 44 | 45 | 25 |
| Kale Caesar with Grilled Chicken1 salad | 430 | 39 | 27 | 16 |
| Chipotle Lime Power Bowl1 bowl | 435 | 39 | 50 | 11 |
| Chicken Tinga with Cauliflower Rice1 bowl | 515 | 33 | 45 | 25 |
| Southwest Steak1 salad | 445 | 32 | 54 | 12 |
| Mediterranean Hummus with Cauliflower Rice1 bowl | 535 | 29 | 40 | 29 |
| Beet Harvest Bowl with Cauliflower Rice1 bowl | 575 | 29 | 64 | 24 |
| Salmon Avocado Bowl Cauliflower Rice1 bowl | 460 | 27 | 30 | 26 |
| Chicken Salad Power Bowl1 bowl | 435 | 24 | 37 | 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.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Classic Cobb1 salad | 600 | 60 | 10.0 |
| Mexican Caesar with Grilled Chicken1 salad | 395 | 36 | 9.1 |
| Kale Caesar with Grilled Chicken1 salad | 430 | 39 | 9.1 |
| Chipotle Lime Power Bowl1 bowl | 435 | 39 | 9.0 |
| Chicken Club Wrap1 wrap | 650 | 52 | 8.0 |
| Coastal Salmon Power Bowl1 bowl | 390 | 31 | 7.9 |
| Turkey Club Wrap1 wrap | 635 | 50 | 7.9 |
| Crispy Chicken Ranch1 salad | 575 | 44 | 7.7 |
| Shrimp Avo Power Bowl1 bowl | 310 | 23 | 7.4 |
| Southwest Steak1 salad | 445 | 32 | 7.2 |
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Questions
What item under 1,000 calories has the most protein at Chopt?
Classic Cobb (1 salad): 60 g protein, 600 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Chopt?
At 400 calories or less, the most protein comes from Mexican Caesar with Grilled Chicken (1 salad): 36 g protein, 395 calories; Coastal Salmon Power Bowl (1 bowl): 31 g protein, 390 calories; Shrimp Avo Power Bowl (1 bowl): 23 g protein, 310 calories.
Where do these Chopt numbers come from?
From the nutrition information Chopt publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.