Pit StopFreshens: high-protein, low-calorie picks
Here are the 56 Freshens items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Freshens publishes (see the source).
22 items are 400 calories or less. 11 have 30 g of protein or more. The most protein at 400 calories or less is Bacon, Egg & Cheese Breakfast Pocket (24 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bacon, Egg & Cheese Breakfast Pocket1 pocket | 390 | 24 | 21 | 22 |
| SW Chipotle Salad1 salad | 400 | 24 | 26 | 29 |
| Florentine Pocket1 pocket | 300 | 17 | 21 | 16 |
| Southwest Pocket1 pocket | 280 | 16 | 25 | 12 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pesto Chicken Grilled Flatbread1 flatbread | 600 | 30 | 58 | 29 |
| Peanut Butter Cookie Smoothie1 smoothie | 550 | 29 | 63 | 23 |
| Chicken Bacon Avocado Grilled Flatbread1 flatbread | 600 | 29 | 58 | 29 |
| Classic Breakfast Sandwich1 sandwich | 500 | 27 | 53 | 20 |
| Buffalo Rice Bowl1 bowl | 600 | 27 | 70 | 23 |
| Sausage, Egg & Cheese Breakfast Pocket1 pocket | 450 | 25 | 22 | 28 |
| Sausage Breakfast Sandwich1 sandwich | 490 | 25 | 53 | 20 |
| Thai Chicken Rice Bowl1 bowl | 560 | 23 | 96 | 10 |
| Avocado Cobb Salad1 salad | 440 | 21 | 10 | 36 |
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 |
|---|---|---|---|
| Bacon, Egg & Cheese Breakfast Pocket1 pocket | 390 | 24 | 6.2 |
| SW Chipotle Salad1 salad | 400 | 24 | 6.0 |
| Southwest Pocket1 pocket | 280 | 16 | 5.7 |
| Florentine Pocket1 pocket | 300 | 17 | 5.7 |
| Sausage, Egg & Cheese Breakfast Pocket1 pocket | 450 | 25 | 5.6 |
| BBQ Bacon Chicken Grilled Flatbread1 flatbread | 660 | 36 | 5.5 |
| Classic Breakfast Sandwich1 sandwich | 500 | 27 | 5.4 |
| Peanut Butter Cookie Smoothie1 smoothie | 550 | 29 | 5.3 |
| Sausage Breakfast Sandwich1 sandwich | 490 | 25 | 5.1 |
| Chipotle Chicken Club Grilled Flatbread1 flatbread | 670 | 34 | 5.1 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Breakfast Sandwich1 sandwich | 500 | 27 | 53 | 20 |
| Sausage, Egg & Cheese Breakfast Pocket1 pocket | 450 | 25 | 22 | 28 |
| Sausage Breakfast Sandwich1 sandwich | 490 | 25 | 53 | 20 |
| Bacon, Egg & Cheese Breakfast Pocket1 pocket | 390 | 24 | 21 | 22 |
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Questions
What item under 1,000 calories has the most protein at Freshens?
Chicken Quesadilla (LTO October 2026) (1 quesadilla): 45 g protein, 840 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Freshens?
At 400 calories or less, the most protein comes from Bacon, Egg & Cheese Breakfast Pocket (1 pocket): 24 g protein, 390 calories; SW Chipotle Salad (1 salad): 24 g protein, 400 calories; Florentine Pocket (1 pocket): 17 g protein, 300 calories.
What is a high-protein breakfast at Freshens?
Classic Breakfast Sandwich (1 sandwich): 27 g protein, 500 calories; Sausage, Egg & Cheese Breakfast Pocket (1 pocket): 25 g protein, 450 calories; Sausage Breakfast Sandwich (1 sandwich): 25 g protein, 490 calories.
Where do these Freshens numbers come from?
From the nutrition information Freshens publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.