Pit StopEast Coast Wings + Grill: high-protein, low-calorie picks
Here are the 257 East Coast Wings + Grill items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition East Coast Wings + Grill publishes (see the source).
100 items are 400 calories or less. 71 have 30 g of protein or more. The most protein at 400 calories or less is 3 Buffalo Chicken Tenders (Grilled) - X-Hot (66 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 3 Buffalo Chicken Tenders (Grilled) - X-Hot3 piece | 360 | 66 | 4 | 8 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - X-Hot1 serving | 290 | 32 | 11 | 14 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - Hot1 serving | 330 | 32 | 11 | 19 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - Medium1 serving | 380 | 32 | 11 | 24 |
| Mac + Cheese1 serving | 370 | 15 | 20 | 26 |
| Side Caesar Salad1 serving | 330 | 13 | 19 | 24 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 5 Buffalo Chicken Tenders (Grilled) - X-Hot5 piece | 600 | 109 | 4 | 13 |
| 3 Buffalo Chicken Tenders (Grilled) - Hot3 piece | 410 | 65 | 3 | 13 |
| 3 Buffalo Chicken Tenders (Grilled) - Medium3 piece | 460 | 65 | 3 | 18 |
| 3 Buffalo Chicken Tenders (Grilled) - Mild3 piece | 500 | 65 | 3 | 24 |
| 3 Buffalo Chicken Tenders (Breaded) - X-Hot3 piece | 570 | 54 | 22 | 30 |
| ECW+G Buffalo Chicken Salad™ (Grilled) - X-Hot1 serving | 550 | 49 | 25 | 30 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - Mild1 serving | 450 | 33 | 16 | 30 |
| Kids Grilled Cheese1 serving | 600 | 16 | 66 | 37 |
| Buffalo Mac + Cheese1 serving | 420 | 15 | 20 | 31 |
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 |
|---|---|---|---|
| 3 Buffalo Chicken Tenders (Grilled) - X-Hot3 piece | 360 | 66 | 18.3 |
| 3 Buffalo Chicken Tenders (Grilled) - Hot3 piece | 410 | 65 | 15.9 |
| 3 Buffalo Chicken Tenders (Grilled) - Medium3 piece | 460 | 65 | 14.1 |
| 3 Buffalo Chicken Tenders (Grilled) - Mild3 piece | 500 | 65 | 13.0 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - X-Hot1 serving | 290 | 32 | 11.0 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - Hot1 serving | 330 | 32 | 9.7 |
| 3 Buffalo Chicken Tenders (Breaded) - X-Hot3 piece | 570 | 54 | 9.5 |
| ECW+G Buffalo Chicken Salad™ (Grilled) - X-Hot1 serving | 550 | 49 | 8.9 |
| 3 Buffalo Chicken Tenders (Breaded) - Hot3 piece | 620 | 54 | 8.7 |
| Buffalo Chicken Lettuce Wraps with Lava Ranch - Medium1 serving | 380 | 32 | 8.4 |
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Questions
What item under 1,000 calories has the most protein at East Coast Wings + Grill?
5 Buffalo Chicken Tenders (Grilled) - X-Hot (5 piece): 109 g protein, 600 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at East Coast Wings + Grill?
At 400 calories or less, the most protein comes from 3 Buffalo Chicken Tenders (Grilled) - X-Hot (3 piece): 66 g protein, 360 calories; Buffalo Chicken Lettuce Wraps with Lava Ranch - X-Hot (1 serving): 32 g protein, 290 calories; Buffalo Chicken Lettuce Wraps with Lava Ranch - Hot (1 serving): 32 g protein, 330 calories.
Where do these East Coast Wings + Grill numbers come from?
From the nutrition information East Coast Wings + Grill publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.