Pit StopFirebirds Wood Fired Grill: high-protein, low-calorie picks
Here are the 220 Firebirds Wood Fired 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 Firebirds Wood Fired Grill publishes (see the source).
115 items are 400 calories or less. 82 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Tortilla Soup Cup (48 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Tortilla Soup Cup1 cup | 350 | 48 | 10 | 12 |
| Roasted Garlic Sirloin 10 oz1 serving | 400 | 44 | 3 | 24 |
| Filet Mignon 7 oz1 serving | 340 | 38 | 2 | 20 |
| Smoked Chicken Wings (Plain) (Kids)1 serving | 240 | 32 | 0 | 13 |
| Smoked Chicken Wings (BBQ) (Kids)1 serving | 320 | 32 | 19 | 13 |
| Roasted Garlic Sirloin 7 oz1 serving | 260 | 31 | 2 | 14 |
| Grilled Chicken (Kids)1 serving | 160 | 30 | 0 | 3.5 |
| Wood Grilled Steak (Kids)1 serving | 180 | 30 | 0 | 6 |
| Wood Grilled Salmon Lunch1 serving | 390 | 30 | 10 | 26 |
| Wood Grilled Salmon (Kids)1 serving | 190 | 19 | 0 | 12 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Tortilla Soup Bowl1 bowl | 550 | 72 | 18 | 19 |
| Blue Cheese Filet 9 oz1 serving | 590 | 57 | 9 | 34 |
| Filet & Shrimp 7 oz1 serving | 550 | 56 | 4 | 34 |
| Ahi Tuna Superfoods Salad1 serving | 590 | 56 | 37 | 27 |
| Aged Ribeye 12 oz1 serving | 580 | 53 | 6 | 38 |
| Grilled Chopped Cobb Salad1 serving | 600 | 52 | 18 | 34 |
| Filet Mignon 9 oz1 serving | 410 | 48 | 2 | 23 |
| Blue Cheese Filet 7 oz1 serving | 520 | 46 | 9 | 31 |
| Wood Grilled Salmon Dinner1 serving | 490 | 39 | 10 | 32 |
| Grilled Tenderloin Salad1 serving | 520 | 39 | 24 | 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 |
|---|---|---|---|
| Grilled Chicken (Kids)1 serving | 160 | 30 | 18.8 |
| Wood Grilled Steak (Kids)1 serving | 180 | 30 | 16.7 |
| Chicken Tortilla Soup Cup1 cup | 350 | 48 | 13.7 |
| Smoked Chicken Wings (Plain) (Kids)1 serving | 240 | 32 | 13.3 |
| Chicken Tortilla Soup Bowl1 bowl | 550 | 72 | 13.1 |
| Wood Grilled NY Strip 14 oz1 serving | 720 | 91 | 12.6 |
| Roasted Garlic Sirloin 7 oz1 serving | 260 | 31 | 11.9 |
| Filet Mignon 9 oz1 serving | 410 | 48 | 11.7 |
| Filet & Shrimp 9 oz1 serving | 620 | 67 | 10.8 |
| Tomahawk Pork Chop1 serving | 790 | 85 | 10.8 |
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Questions
What item under 1,000 calories has the most protein at Firebirds Wood Fired Grill?
Wood Grilled NY Strip 14 oz (1 serving): 91 g protein, 720 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Firebirds Wood Fired Grill?
At 400 calories or less, the most protein comes from Chicken Tortilla Soup Cup (1 cup): 48 g protein, 350 calories; Roasted Garlic Sirloin 10 oz (1 serving): 44 g protein, 400 calories; Filet Mignon 7 oz (1 serving): 38 g protein, 340 calories.
Where do these Firebirds Wood Fired Grill numbers come from?
From the nutrition information Firebirds Wood Fired Grill publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.