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Kwik Trip: high-protein, low-calorie picks

Here are the 1,200 Kwik Trip items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Kwik Trip published, as listed on nutritionix.com.

836 items are 400 calories or less. 28 have 30 g of protein or more. The most protein at 400 calories or less is KT Kitchens Fried Chicken 2 Piece, Breast & Wing (33 g).

Most protein, 400 calories or less

Kwik Trip: most protein at 400 calories or less
ItemCalProteinCarbsFat
KT Kitchens Fried Chicken 2 Piece, Breast & Wing1 Container300331214
KT Kitchens Fried Chicken Tenders and Wedges, 2 Piece1 Container400272919
KT Kitchens Fried Chicken Breast1 Piece240261011
Fried Plain Boneless Wings1 Container380233418
Pepper Jack'd Breakfast Burger1 Sandwich390222823
KT Kitchens Fried Chicken 2 Piece, Drumstick & Thigh1 Container280211217
Ham, Egg & Cheese English Muffin1 Breakfast Sandwich29019349
Fish Sandwich with Cheese1 Sandwich310195010
Ham, Egg & Cheese Croissant1 Breakfast Sandwich330193015
Traditional Crust Chicken Bacon Ranch Pizza1 Slice360193716

Most protein, 400 to 600 calories

Kwik Trip: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Turkey Dinner1 Serving550626016
KT Kitchens Fried Kwik Snack1 Container540373428
Philly Steak Melt1 Serving580343930
PepperJack'd Crispy Chicken Sandwich1 Sandwich540325123
KT Kitchens Fried Chicken Tender Wrap1 Wrap420313119
Western Omelette Bagel with Ham and Cheese1 Breakfast Sandwich540317015
Quarter Pound Bacon Cheeseburger1 Burger580314034
KT Kitchens Fried Pepper Jack'd Chicken Tender Wrap1 Wrap410303019
Mushroom & Swiss Burger1 Burger560304230
Quarter Pound Cheeseburger1 Burger560294032

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.

Kwik Trip: protein per 100 calories
ItemCalProteinPer 100 cal
Breakfast Sides Ham1 Side1501812.0
Turkey Dinner1 Serving5506211.3
KT Kitchens Fried Chicken 2 Piece, Breast & Wing1 Container3003311.0
Ham1 Side1801810.0
KT Kitchens Fried Chicken 8 Piece3 Ounces200189.0
Homestyle Pulled Roasted Chicken3 Ounces180168.9
KT Kitchens Fried Chicken 2 Piece, Drumstick & Thigh1 Container280217.5
Bacon & Cheese Egg Bites1 Container200157.5
KT Kitchens Fried Chicken Tender Wrap1 Wrap420317.4
KT Kitchens Fried Pepper Jack'd Chicken Tender Wrap1 Wrap410307.3

High-protein breakfast

Kwik Trip: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Western Omelette Bagel with Ham and Cheese1 Breakfast Sandwich540317015
3 Meat Breakfast Sandwich1 Sandwich520273033
Omelette Veggie1 Serving47025937
Pepper Jack'd Breakfast Burger1 Sandwich390222823
Griddle Double Up French toast1 Serving440222627
Ham, Egg & Cheese English Muffin1 Breakfast Sandwich29019349
Ham, Egg & Cheese Croissant1 Breakfast Sandwich330193015
Sausage, Egg & Cheese Biscuit1 Breakfast Sandwich520193932

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Questions

What item under 1,000 calories has the most protein at Kwik Trip?

Turkey Dinner (1 Serving): 62 g protein, 550 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Kwik Trip?

At 400 calories or less, the most protein comes from KT Kitchens Fried Chicken 2 Piece, Breast & Wing (1 Container): 33 g protein, 300 calories; KT Kitchens Fried Chicken Tenders and Wedges, 2 Piece (1 Container): 27 g protein, 400 calories; KT Kitchens Fried Chicken Breast (1 Piece): 26 g protein, 240 calories.

What is a high-protein breakfast at Kwik Trip?

Western Omelette Bagel with Ham and Cheese (1 Breakfast Sandwich): 31 g protein, 540 calories; 3 Meat Breakfast Sandwich (1 Sandwich): 27 g protein, 520 calories; Omelette Veggie (1 Serving): 25 g protein, 470 calories.

Where do these Kwik Trip numbers come from?

From the nutrition information Kwik Trip publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.

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