Eggs Up Grill: high-protein, low-calorie picks

Here are the 50 Eggs Up 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 Eggs Up Grill publishes (see the source).

6 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Cinnamon Swirl French Toast (12 g).

Most protein, 400 calories or less

Eggs Up Grill: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Cinnamon Swirl French Toast1 serving	370	12	60	8

Most protein, 400 to 600 calories

Eggs Up Grill: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Philly Cheesesteak1 serving	576.5	32.4	49.9	26.3
The Greek1 serving	600	28	27	42
Little Waffle in the Hen House1 serving	590	27	47	31
Coastal Crab Cake Benedict1 serving	580	26	27	41
Carne Breakfast Burrito1 serving	510.7	24.9	34.3	29
Goodness Gracious1 serving	564.2	23.9	77.3	16.2
The Egg Bomb1 serving	503	22.1	44.6	26

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.

Eggs Up Grill: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Loaded Home Fry Bowl1 serving	770.1	45.5	5.9
Philly Cheesesteak1 serving	576.5	32.4	5.6
Carne Breakfast Burrito1 serving	510.7	24.9	4.9
Eggs Benedict1 serving	790	38	4.8
Founder's Hash Benedict1 serving	660	31	4.7
The Greek1 serving	600	28	4.7
Chicken & Waffles1 serving	670	31	4.6
Little Waffle in the Hen House1 serving	590	27	4.6
Coastal Crab Cake Benedict1 serving	580	26	4.5
The Egg Bomb1 serving	503	22.1	4.4

High-protein breakfast

Eggs Up Grill: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Little Waffle in the Hen House1 serving	590	27	47	31
Carne Breakfast Burrito1 serving	510.7	24.9	34.3	29
The Egg Bomb1 serving	503	22.1	44.6	26

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Questions

What item under 1,000 calories has the most protein at Eggs Up Grill?

Great American Cheese Burger (1 serving): 56.9 g protein, 934.7 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Eggs Up Grill?

At 400 calories or less, the most protein comes from Cinnamon Swirl French Toast (1 serving): 12 g protein, 370 calories.

What is a high-protein breakfast at Eggs Up Grill?

Little Waffle in the Hen House (1 serving): 27 g protein, 590 calories; Carne Breakfast Burrito (1 serving): 24.9 g protein, 510.7 calories; The Egg Bomb (1 serving): 22.1 g protein, 503 calories.

Where do these Eggs Up Grill numbers come from?

From the nutrition information Eggs Up Grill publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

See all 711 chains

Every Eggs Up Grill item, sorted by protein

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

Every Eggs Up Grill item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Baja Chicken1 serving	1,170	76	37	82
Texas Farmhouse Omelet1 serving	1,480	73	187	48
Patty-O-Sullivan1 serving	1,048.7	63	67.4	56.9
Shrimp & Grits Bowl1 serving	1,260	62	140	43
Great American Cheese Burger1 serving	934.7	56.9	65.3	47.5
Brunch Burger1 serving	1,140	56	54	66
Cheesesteak Melt1 serving	1,110	54	51	79
The Grand Classic1 serving	1,210	52	191	30
Chicken Fried Steak Benedict1 serving	1,130	48	72	72
Southern Staples1 serving	1,173.8	45.6	64.6	81.1
Loaded Home Fry Bowl1 serving	770.1	45.5	37.7	48.4
Cobb Salad1 serving	640	44	17	59
Homestead Platter1 serving	840	43	40	56
Three Little Deuces1 serving	1,000	43	89	23
Waffle Sandwich1 serving	900	42	116	26
Chicken Fried Steak & Eggs1 serving	820	40	62	46
Eggs Benedict1 serving	790	38	57	47
Southwestern Bowl1 serving	830.5	36.1	64.8	46.6
Southwest Chicken Salad1 serving	420	35	20	38
Philly Cheesesteak1 serving	576.5	32.4	49.9	26.3
Chicken Biscuit Club1 serving	760	32	60	39
Berry Balsamic Salad1 serving	480	31	20	47
Founder's Hash Benedict1 serving	660	31	45	39
Chicken & Waffles1 serving	670	31	88	21
Southern Bowl1 serving	750	31	59	45
The Greek1 serving	600	28	27	42
TLC (Tender Loving Chicken) Sandwich1 serving	810	28	88	39
Little Waffle in the Hen House1 serving	590	27	47	31
Founders Hash & Eggs1 serving	670	27	39	46
The Classic1 serving	641	26.2	69	26.4
Coastal Crab Cake Benedict1 serving	580	26	27	41
Slices, Strips & Spuds1 serving	940	26	60	67
Carne Breakfast Burrito1 serving	510.7	24.9	34.3	29
Goodness Gracious1 serving	564.2	23.9	77.3	16.2
Eggs Up Grill BLT1 serving	760	23	24	64
The Egg Bomb1 serving	503	22.1	44.6	26
Biscuit-Wich1 serving	393.5	21.5	14	27.1
Blueberry Muffin and Eggs1 serving	650	19	76	31
Bananas Foster French Toast1 serving	730	16	86	39
Buttermilk Pancakes1 serving	570	14	74	24
Cinnamon Swirl French Toast1 serving	370	12	60	8
Caramel Donuts (6)6 donuts	660	12	101	27
Biscuits and Gravy1 serving	680	12	73	36
Caramel Apple Crisp Pancakes1 serving	620	10	126	9
Oatmeal and Fruit1 serving	460	8	75	16
Red, White and Blue Waffle1 serving	374.2	7.9	40.8	21.3
Veggie1 serving	504.5	7.4	85.4	4.8
Belgian Waffle1 serving	304.2	7	23	21
Caramel Donuts (3)3 donuts	330	6	50	14
Gluten Friendly Pancakes1 serving	380	2	70	8