Pit StopCook Out: high-protein, low-calorie picks
Here are the 153 Cook Out items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Cook Out publishes (see the source).
88 items are 400 calories or less. 6 have 30 g of protein or more. The most protein at 400 calories or less is Reg BBQ Sandwich (29 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Reg BBQ Sandwich8.8 oz (249.5 g) | 368 | 29 | 35 | 12 |
| Char-Grilled Chicken Breast6.67 oz (189.2 g) | 377 | 25 | 29 | 17 |
| Hamburger - Regular 1/4 lb4.4 oz (125 g) | 328 | 22 | 27 | 14 |
| Chicken Nuggets Full Order2.9 oz (81.7 g) | 240 | 16 | 12 | 18 |
| Cheese Curds Full Order3.00 oz (85 g) | 299 | 16 | 14 | 19 |
| BLT Sandwich4.3 oz (123 g) | 392 | 15 | 29 | 25 |
| Hamburger - Small 1/8 lb3.2 oz (90.4 g) | 245 | 14 | 27 | 8 |
| Quesadilla - Cheese3.5 oz (98.2 g) | 355 | 13 | 24 | 23 |
| Mexi Hot Dog7.3 oz (207.8 g) | 385 | 12 | 29 | 19 |
| Cook Out Style Hot Dog6.2 oz (176 g) | 383 | 11 | 29 | 20 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hamburger - Huge 1/2 lb7.2 oz (202.6 g) | 516 | 40 | 27 | 26 |
| Cajun Wrap6 oz (170 g) | 501 | 25 | 44 | 27 |
| Honey Mustard Wrap6.2 oz (175.2 g) | 517 | 25 | 46 | 28 |
| Ranch Wrap6.1 oz (174.2 g) | 522 | 25 | 44 | 29 |
| Quesadilla - Beef4.5 oz (126.5 g) | 514 | 22 | 42 | 29 |
| Spicy Chicken Breast5.61 oz (159 g) | 446 | 21 | 45 | 18 |
| Bacon Ranch Wrap2.62 oz (41 g) | 419 | 20 | 24 | 28 |
| Quesadilla - Chicken4.3 oz (123 g) | 449 | 19 | 31 | 28 |
| Bacon Cheddar Hot Dog4.62 oz (131 g) | 523 | 19 | 47 | 29 |
| Cappuccino Milkshake31.9 oz (904 g) | 555 | 16 | 86 | 18 |
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 |
|---|---|---|---|
| Reg BBQ Sandwich8.8 oz (249.5 g) | 368 | 29 | 7.9 |
| Hamburger - Huge 1/2 lb7.2 oz (202.6 g) | 516 | 40 | 7.8 |
| Hamburger - Regular 1/4 lb4.4 oz (125 g) | 328 | 22 | 6.7 |
| Chicken Nuggets Full Order2.9 oz (81.7 g) | 240 | 16 | 6.7 |
| Char-Grilled Chicken Breast6.67 oz (189.2 g) | 377 | 25 | 6.6 |
| Chicken Strips (3)8.25 oz (234 g) | 660 | 36 | 5.5 |
| Cheese Curds Full Order3.00 oz (85 g) | 299 | 16 | 5.4 |
| Cajun Wrap6 oz (170 g) | 501 | 25 | 5.0 |
| Honey Mustard Wrap6.2 oz (175.2 g) | 517 | 25 | 4.8 |
| Ranch Wrap6.1 oz (174.2 g) | 522 | 25 | 4.8 |
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Questions
What item under 1,000 calories has the most protein at Cook Out?
Hamburger - Huge 1/2 lb (7.2 oz (202.6 g)): 40 g protein, 516 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Cook Out?
At 400 calories or less, the most protein comes from Reg BBQ Sandwich (8.8 oz (249.5 g)): 29 g protein, 368 calories; Char-Grilled Chicken Breast (6.67 oz (189.2 g)): 25 g protein, 377 calories; Hamburger - Regular 1/4 lb (4.4 oz (125 g)): 22 g protein, 328 calories.
Where do these Cook Out numbers come from?
From the nutrition information Cook Out publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.