Pit StopElmer's Restaurant: high-protein, low-calorie picks
Here are the 154 Elmer's Restaurant items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Elmer's Restaurant publishes (see the source).
63 items are 400 calories or less. 64 have 30 g of protein or more. The most protein at 400 calories or less is Classic Cobb - Lighter Serving (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Cobb - Lighter Serving1 serving | 330 | 28 | 11 | 20 |
| Dungeness Crab Benedict (Lighter Serving)1 serving | 350 | 20 | 16 | 23 |
| Sliced Ham (2 slices)2 slices | 140 | 18 | 5 | 6 |
| Classic Eggs Benedict (Lighter Serving)1 serving | 310 | 16 | 15 | 20 |
| Half Ham Sandwich1 serving | 396 | 16 | 37 | 17 |
| Chicken Apple Sausage (2 links)2 links | 210 | 15 | 4 | 15 |
| Milk - Large (15oz)15 oz | 230 | 15 | 24 | 9 |
| Cottage Cheese1 serving | 110 | 14 | 5 | 4.5 |
| Chocolate Milk - Large (15oz)15 oz | 390 | 14 | 57 | 9 |
| Bacon (3 slices)3 slices | 160 | 13 | 0 | 12 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Ham & Tillamook Cheddar1 serving | 590 | 50 | 7 | 40 |
| Denver & Tillamook Cheddar1 serving | 570 | 46 | 9 | 39 |
| Classic Cobb1 serving | 590 | 45 | 19 | 36 |
| Dungeness Crab BLT1 serving | 470 | 38 | 19 | 30 |
| Classic Ham & Tillamook Cheddar - Lighter Serving1 serving | 480 | 38 | 5 | 34 |
| Crispy Chicken Salad -Lighter Serving1 serving | 570 | 23 | 47 | 32 |
| Avocado Benedict1 serving | 540 | 20 | 38 | 46 |
| Snoqualmie Falls Oatmeal (Fruit)1 serving | 550 | 18 | 98 | 10 |
| Half Turkey Sandwich1 serving | 420 | 17 | 46 | 16 |
| Half Garden Fresh Sandwich1 serving | 425 | 17 | 25 | 25 |
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 |
|---|---|---|---|
| Sliced Ham (2 slices)2 slices | 140 | 18 | 12.9 |
| Classic Cobb - Lighter Serving1 serving | 330 | 28 | 8.5 |
| Classic Ham & Tillamook Cheddar1 serving | 590 | 50 | 8.5 |
| Dungeness Crab BLT1 serving | 470 | 38 | 8.1 |
| Denver & Tillamook Cheddar1 serving | 570 | 46 | 8.1 |
| Classic Ham & Tillamook Cheddar - Lighter Serving1 serving | 480 | 38 | 7.9 |
| Classic Cobb1 serving | 590 | 45 | 7.6 |
| Willamette Valley1 serving | 630 | 48 | 7.6 |
| Crabacado1 serving | 780 | 56 | 7.2 |
| Looking For Sun1 serving | 780 | 56 | 7.2 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Snoqualmie Falls Oatmeal (Fruit)1 serving | 550 | 18 | 98 | 10 |
| Belgian Waffle - Fruited - Includes Eggs1 serving | 470 | 17 | 44 | 24 |
| Snoqualmie Falls Oatmeal (Classic)1 serving | 600 | 17 | 111 | 10 |
| Classic Eggs Benedict (Lighter Serving)1 serving | 310 | 16 | 15 | 20 |
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Questions
What item under 1,000 calories has the most protein at Elmer's Restaurant?
Farmer's (1 serving): 60 g protein, 860 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Elmer's Restaurant?
At 400 calories or less, the most protein comes from Classic Cobb - Lighter Serving (1 serving): 28 g protein, 330 calories; Dungeness Crab Benedict (Lighter Serving) (1 serving): 20 g protein, 350 calories; Sliced Ham (2 slices) (2 slices): 18 g protein, 140 calories.
What is a high-protein breakfast at Elmer's Restaurant?
Snoqualmie Falls Oatmeal (Fruit) (1 serving): 18 g protein, 550 calories; Belgian Waffle - Fruited - Includes Eggs (1 serving): 17 g protein, 470 calories; Snoqualmie Falls Oatmeal (Classic) (1 serving): 17 g protein, 600 calories.
Where do these Elmer's Restaurant numbers come from?
From the nutrition information Elmer's Restaurant publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.