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Johnny Rockets: high-protein, low-calorie picks

Here are the 1,324 Johnny Rockets items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Johnny Rockets publishes (see the source).

208 items are 400 calories or less. 899 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Club Salad (50 g).

Most protein, 400 calories or less

Johnny Rockets: most protein at 400 calories or less
ItemCalProteinCarbsFat
Grilled Chicken Club Salad1 serving400501020
Kids Grilled Chicken Strips1 serving350403010
Streamliner1 serving34030500
Rocket Breaded Wings, 41 serving260201020
Rocket Wings, 41 serving31020020
Milk - 16 fl oz16 fl oz320203020
Sausage1 serving37020030
Johnny's Breakfast Sandwich with Bread Choice Toasted English Muffin, Meat Choice Bacon1 serving390203020
Rocket Breaded Wings, 61 serving390201030
Eggs My Way, Two Eggs1 serving400203020

Most protein, 400 to 600 calories

Johnny Rockets: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Chicken Tenders1 serving530505020
Rocket Wings, 61 serving46040040
Grilled Chicken Breast Sandwich1 serving550404030
Crispy Chicken Club Salad1 serving420302020
Kids Chicken Tenders1 serving460306010
Cheese Curds, Side1 serving47030040
Johnny's Breakfast Sandwich with Bread Choice Sourdough Toast, Meat Choice Bacon1 serving510305030
Smoke House Double Burger1 serving520303040
Rocket Breaded Wings, 81 serving530302030
Eggs My Way, Two Eggs with Meat Choice Bacon1 serving580303040

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.

Johnny Rockets: protein per 100 calories
ItemCalProteinPer 100 cal
Grilled Chicken Club Salad1 serving4005012.5
Kids Grilled Chicken Strips1 serving3504011.4
Chicken Tenders1 serving530509.4
Streamliner1 serving340308.8
Rocket Wings, 61 serving460408.7
Avocado Chicken Salad1 serving620508.1
Avocado Ranch Chicken Sandwich with Bun Choice Wheat1 serving770607.8
Rocket Breaded Wings, 41 serving260207.7
Grilled Chicken Breast Sandwich1 serving550407.3
Crispy Chicken Club Salad1 serving420307.1

High-protein breakfast

Johnny Rockets: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Johnny's Breakfast Sandwich with Bread Choice Sourdough Toast, Meat Choice Bacon1 serving510305030
Eggs My Way, Two Eggs with Meat Choice Bacon1 serving580303040
Eggs My Way, Three Eggs with Toast Choice Toasted English Muffin1 serving590305030
Johnny's Breakfast Sandwich with Bread Choice Toasted English Muffin, Meat Choice Bacon1 serving390203020
Eggs My Way, Two Eggs1 serving400203020
Johnny's Breakfast Sandwich with Bread Choice Sourdough Toast1 serving420205020
Johnny's Breakfast Sandwich with Bread Choice Biscuit1 serving440204030
Eggs My Way, Three Eggs1 serving470203030

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Questions

What item under 1,000 calories has the most protein at Johnny Rockets?

Choice of Three Ingredients Scrambler with Meat Choice Grilled Chicken (1 serving): 70 g protein, 920 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Johnny Rockets?

At 400 calories or less, the most protein comes from Grilled Chicken Club Salad (1 serving): 50 g protein, 400 calories; Kids Grilled Chicken Strips (1 serving): 40 g protein, 350 calories; Streamliner (1 serving): 30 g protein, 340 calories.

What is a high-protein breakfast at Johnny Rockets?

Johnny's Breakfast Sandwich with Bread Choice Sourdough Toast, Meat Choice Bacon (1 serving): 30 g protein, 510 calories; Eggs My Way, Two Eggs with Meat Choice Bacon (1 serving): 30 g protein, 580 calories; Eggs My Way, Three Eggs with Toast Choice Toasted English Muffin (1 serving): 30 g protein, 590 calories.

Where do these Johnny Rockets numbers come from?

From the nutrition information Johnny Rockets publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.

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