Dash In: high-protein, low-calorie picks

Here are the 90 Dash In items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Dash In publishes (see the source).

24 items are 400 calories or less. 43 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Salad (24 g).

Most protein, 400 calories or less

Dash In: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Grilled Chicken Salad1 item	280	24	17	12

Most protein, 400 to 600 calories

Dash In: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Steak, Egg, and Cheese Burrito1 item	510	37	35	26
Buffalo Chicken Sandwich1 item	570	36	64	17
Sausage, Egg, and Cheese Burrito1 item	580	30	35	41
Cilantro Rice Chicken Bowl1 item	550	29	77	14
Carnitas Egg & Cheese Croissant1 item	580	29	26	38
Cilantro Rice Carnitas Bowl1 item	590	29	77	18
Roasted Veggie, Egg, and Cheese Burrito1 item	500	27	41	23
Egg and Cheese Burrito1 item	470	23	35	25
Roasted Veggie Egg & Cheese Croissant1 item	510	22	32	33
Cilantro Rice Steak Bowl1 item	520	22	77	13

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.

Dash In: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Chicken Salad1 item	280	24	8.6
Cubano Bistro1 item	770	63	8.2
Steak, Egg, and Cheese Burrito1 item	510	37	7.3
Carnitas, Egg, and Cheese Burrito1 item	620	40	6.5
Buffalo Chicken Sandwich1 item	570	36	6.3
Turkey Avocado Bistro1 item	760	43	5.7
Deluxe Chicken Sandwich1 item	710	40	5.6
Turkey Club Wrap1 item	760	42	5.5
Roasted Veggie, Egg, and Cheese Burrito1 item	500	27	5.4
Bacon, Egg, and Cheese Burrito1 item	620	33	5.3

High-protein breakfast

Dash In: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Steak, Egg, and Cheese Burrito1 item	510	37	35	26
Sausage, Egg, and Cheese Burrito1 item	580	30	35	41
Carnitas Egg & Cheese Croissant1 item	580	29	26	38
Roasted Veggie, Egg, and Cheese Burrito1 item	500	27	41	23
Egg and Cheese Burrito1 item	470	23	35	25
Roasted Veggie Egg & Cheese Croissant1 item	510	22	32	33
Loaded Breakfast Bowl1 item	520	20	35	33
Sausage, Egg, and Cheese Croissant1 item	570	20	27	42

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Questions

What item under 1,000 calories has the most protein at Dash In?

Cubano Bistro (1 item): 63 g protein, 770 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Dash In?

At 400 calories or less, the most protein comes from Grilled Chicken Salad (1 item): 24 g protein, 280 calories.

What is a high-protein breakfast at Dash In?

Steak, Egg, and Cheese Burrito (1 item): 37 g protein, 510 calories; Sausage, Egg, and Cheese Burrito (1 item): 30 g protein, 580 calories; Carnitas Egg & Cheese Croissant (1 item): 29 g protein, 580 calories.

Where do these Dash In numbers come from?

From the nutrition information Dash In publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

More gas stations

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Every Dash In item

See all 90 items, sorted by protein

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

Every Dash In item, sorted by protein
Item	Cal	Protein	Carbs	Fat
The Classic Triple Cheeseburger1 item	1,480	81	46	110
Cubano Bistro1 item	770	63	63	27
Burger Bistro Sandwich1 item	1,270	60	65	85
Classic Double Cheeseburger1 item	1,090	57	45	78
Country Breakfast Stackadilla®1 item	1,120	56	65	70
Dash In Cheesesteak1 item	910	55	51	54
Steak Fajita Stackadilla®1 item	870	53	59	47
Chicken Bacon Ranch Flatbread1 item	1,100	53	112	50
Buffalo Chicken Stackadilla®1 item	1,160	53	82	69
Sausage & Pepperoni Flatbread1 item	1,070	52	112	45
Pork Carnitas Stackadilla®1 item	920	51	72	47
Fried Chicken BLT1 item	810	50	68	31
Dash In Double Burger1 item	1,000	49	39	71
Bleu Cheese Bacon Double Burger1 item	830	48	38	53
Breakfast Burger1 item	910	45	50	57
Italian Bistro1 item	910	44	52	58
Turkey Avocado Bistro1 item	760	43	78	30
Smokehouse Burger1 item	950	43	68	55
Turkey Club Wrap1 item	760	42	61	37
Grilled Chicken Burrito1 item	800	42	92	30
Grilled Carnitas Burrito1 item	820	42	92	34
Veggie Flatbread1 item	950	41	122	35
Chicken Bacon Ranch Stackadilla®1 item	960	41	57	60
Carnitas, Egg, and Cheese Burrito1 item	620	40	37	31
Deluxe Chicken Sandwich1 item	710	40	68	26
Santa Fe Breakfast Stackadilla®1 item	750	39	64	38
Pepperoni Flatbread1 item	870	39	103	31
Steak, Egg, and Cheese Burrito1 item	510	37	35	26
Buffalo Chicken Sandwich1 item	570	36	64	17
Cheese Flatbread1 item	760	35	103	21
Grilled Steak Burrito1 item	760	35	94	31
Roasted Veggie Stackadilla1 item	870	35	77	48
Hot Honey Chicken Biscuit1 item	890	34	102	38
Bacon, Egg, and Cheese Burrito1 item	620	33	35	37
Steak, Egg, and Cheese Croissant1 item	700	33	32	49
Carnitas Egg & Cheese Biscuit1 item	760	33	54	44
Crispy Chicken Cobb Salad1 item	610	32	29	44
Classic Cheeseburger1 item	710	32	44	46
Buffalo Chicken Wrap1 item	720	31	78	32
Steak, Egg, and Cheese Biscuit1 item	720	31	40	49
Grilled Black Bean Burrito1 item	840	31	116	29
Sausage, Egg, and Cheese Burrito1 item	580	30	35	41
Southwest Steak Salad1 item	680	30	55	44
Cilantro Rice Chicken Bowl1 item	550	29	77	14
Carnitas Egg & Cheese Croissant1 item	580	29	26	38
Cilantro Rice Carnitas Bowl1 item	590	29	77	18
Club Bistro1 item	830	29	70	47
Roasted Veggie, Egg, and Cheese Burrito1 item	500	27	41	23
Bacon, Egg, and Cheese Croissant1 item	690	27	27	46
Bacon, Egg, and Cheese Biscuit1 item	660	25	35	46
Grilled Chicken Salad1 item	280	24	17	12
3-piece Jumbo Chicken Tenders1 item	340	23	30	30
Egg and Cheese Burrito1 item	470	23	35	25
Roasted Veggie Egg & Cheese Croissant1 item	510	22	32	33
Cilantro Rice Steak Bowl1 item	520	22	77	13
Chipotle Black Bean Burger1 item	530	21	71	18
Cranberry Chicken Salad Croissant1 item	400	20	38	35
Loaded Breakfast Bowl1 item	520	20	35	33
Three Cheese Stackadilla®1 item	520	20	54	25
Sausage, Egg, and Cheese Croissant1 item	570	20	27	42
Toasted Italian Sub1 item	580	19	69	25
Sausage, Egg, and Cheese Biscuit1 item	590	18	35	42
Egg and Cheese Croissant1 item	500	17	27	37
Egg and Cheese Biscuit1 item	520	15	35	37
Roasted Veggie Egg & Cheese Biscuit1 item	560	15	56	29
Roasted Veggie Sub1 item	570	15	71	25
Cilantro Rice Veggie Bowl1 item	450	10	77	11
House-Made Parfait1 item	280	9	55	2.5
Brioche Cinnamon Roll1 item	500	8	71	21
Chocolate Filled Butter Croissant1 item	290	6	33	16
Almond Filled Danish1 item	350	6	39	19
REESE'S® Smash Cookie1 item	270	5	33	13
Mocha Macchiato Latte1 item	305	5	53	11
Maple Pecan Danish1 item	330	5	38	17
Milk Chocolate Shake1 item	240	4	45	5
Dark Chocolate Shake1 item	300	4	44	13
Caramel Macchiato Iced Latte1 item	341	4	50	14
Crispy Fries1 item	490	4	36	33
Mocha Frappe1 item	161	3	31	3
Crispy Tots1 item	250	3	30	14
Caramel Pecan Cookie1 item	260	3	33	14
Chocolate Chip Cookie1 item	270	3	40	12
Coco-Mac Chocolate Chip Cookie1 item	290	3	39	14
Lemon Creamsicle Shake1 item	344	3	65	9
Strawberry Banana Shake1 item	380	3	71	10
Mixed Berry Shake1 item	383	3	71	9
Caramel Frappe1 item	211	2	31	9
Apple Cranberry Oatmeal Cookie1 item	250	2	35	11
Sweet Potato Fries1 item	300	2	36	16
Chocolate Chip Brownie1 item	310	2	53	13