Iron Skillet: high-protein, low-calorie picks

Here are the 61 Iron Skillet items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Iron Skillet publishes (see the source).

21 items are 400 calories or less. 18 have 30 g of protein or more. The most protein at 400 calories or less is Turkey Sausage - A la Carte (12 g).

Most protein, 400 calories or less

Iron Skillet: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Turkey Sausage - A la Carte1 serving	160	12	2	12
Bacon - A la Carte1 serving	180	12	2	14
Soup1 serving	250	12	41	3
House Side Salad1 serving	210	10	11	10
Breakfast Sausage - A la Carte1 serving	230	10	0	19

Most protein, 400 to 600 calories

Iron Skillet: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Chili1 serving	455	27	39	24
Macaroni & Cheese1 serving	480	19	48	17
Kids Macaroni & Cheese1 serving	500	19	48	17
Loaded Hash Browns1 serving	440	15	37	21
Shrimp Basket1 serving	576	15	44	42

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.

Iron Skillet: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Chili1 serving	455	27	5.9
Bone-In Chicken Wings1 serving	760	42	5.5
Kids Chicken Tenders1 serving	680	31	4.6
Kids Spaghetti1 serving	700	31	4.4
Macaroni & Cheese1 serving	480	19	4.0
Loaded Hash Browns1 serving	440	15	3.4
Shrimp Basket1 serving	576	15	2.6

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Questions

What item under 1,000 calories has the most protein at Iron Skillet?

Chicken Tenders (1 serving): 63 g protein, 925 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Iron Skillet?

At 400 calories or less, the most protein comes from Turkey Sausage - A la Carte (1 serving): 12 g protein, 160 calories; Bacon - A la Carte (1 serving): 12 g protein, 180 calories; Soup (1 serving): 12 g protein, 250 calories.

Where do these Iron Skillet numbers come from?

From the nutrition information Iron Skillet publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Iron Skillet item

See all 61 items, sorted by protein

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

Every Iron Skillet item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Chicken Parmesan Dinner1 serving	1,350	96	115	30
Honey Cheese Curd Smash Burger1 serving	1,390	79	50	120
Patty Melt1 serving	1,640	65	120	102
Chicken Tenders1 serving	925	63	97	16
Turkey Melt1 serving	1,270	61.5	131	58.5
Chef Salad1 serving	885	57	34	46
Southern BBQ Smash Burger1 serving	1,340	48	49	72
American Standard Smash Burger1 serving	1,170	47	49	76
Turkey Club Sandwich1 serving	1,320	47	92	57
Bone-In Chicken Wings1 serving	760	42	8	63
Chicken Bacon Ranch Nachos1 serving	1,210	40	83	78
Seared Salmon1 serving	645	39	12	23
Bacon Ranch Chicken Sandwich1 serving	1,120	38	100	60.5
Seared Cod1 serving	395	35	12	13
Nashville Hot Chicken Sandwich1 serving	1,220	35	47	46
Chicken Club Lite Salad1 serving	305	34	15	20
Kids Chicken Tenders1 serving	680	31	75	16
Kids Spaghetti1 serving	700	31	109	23
Egg White Veggie Omelet1 serving	270	28	3	25
Kids Smash Burger1 serving	860	28	60	52
Chili1 serving	455	27	39	24
Sunrise Steal Scrambled1 serving	675	24	12	24
Fried Cheese Curds1 serving	745	22	36	24
Sunrise Steal 2 French Toast1 serving	810	20	62	31
Macaroni & Cheese1 serving	480	19	48	17
Kids Macaroni & Cheese1 serving	500	19	48	17
Chips & Queso1 serving	780	17	65	32
Caesar Salad1 serving	510	16	24	22
House Salad1 serving	415	15	22	20
Loaded Hash Browns1 serving	440	15	37	21
Corned Beef Hash - A la Carte1 serving	490	15	21	22
Shrimp Basket1 serving	576	15	44	42
Kids Grilled Cheese1 serving	710	13	54	36
Turkey Sausage - A la Carte1 serving	160	12	2	12
Bacon - A la Carte1 serving	180	12	2	14
Soup1 serving	250	12	41	3
Sunrise Steal 2 Pancake1 serving	875	12	64	22
Caramel Brownie with Ice Cream1 serving	945	11	125	33
Loaded Tater Tots1 serving	1,325	11	61	71
House Side Salad1 serving	210	10	11	10
Breakfast Sausage - A la Carte1 serving	230	10	0	19
Caesar Side Salad1 serving	255	10	12	11
Kids Two Eggs, Fruit, Toast1 serving	525	10	20	18
Onion Rings (Sides)1 serving	900	9	75	65
Onion Rings1 serving	1,190	9	79	67
Chips & Salsa1 serving	610	8	87	28
Single French Toast - A la Carte1 serving	210	7	22	9
Kids Two Pancakes, Meat1 serving	990	7	117	31
Mashed Potatoes1 serving	340	6	44	12
Hash Browns1 serving	130	5	38	2.5
Hash Browns - A la Carte1 serving	130	5	38	2.5
Tater Tots1 serving	390	5	46	20
French Fries1 serving	440	5	46	20
Broccoli1 serving	50	4	2.5	4
Rice Pilaf1 serving	220	4	33	8
3 Layer Rainbow Cake1 serving	930	4	128	44
Cole Slaw1 serving	35	2	14	2
Roasted Vegetables1 serving	60	2	14	1.5
Green Beans1 serving	40	1	5	2
Fresh Fruit1 serving	80	1	18	0
Fresh Fruit - A la Carte1 serving	80	1	18	0