Pit StopOlga's Kitchen: high-protein, low-calorie picks
Here are the 116 Olga's Kitchen items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Olga's Kitchen published, as listed on media-cdn.getbento.com.
66 items are 400 calories or less. 25 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Breast (30 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Chicken Breast1 serving | 280 | 30 | 2 | 15 |
| Sesame Grilled Chicken (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 356 | 23 | 38 | 12 |
| Grilled Chicken (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 368 | 23 | 40 | 13 |
| Ham & Cheese (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 381 | 20 | 37 | 16 |
| White Bean Chicken Chili (Cup) w/ 5 snackers1 cup with 5 snackers | 394 | 20 | 40 | 19 |
| Chicken Tenders1 serving | 269 | 19 | 17 | 14 |
| Turkey Oven Roasted (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 349 | 18 | 36 | 15 |
| Side Mac & Cheese LOADED1 serving | 380 | 18 | 19 | 27 |
| Snacker Attack1 serving | 270 | 16 | 29 | 10 |
| Macaroni and Cheese1 serving | 360 | 16 | 19 | 25 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sesame Grilled Chicken (Signature Olgas)1 Olga sandwich | 598 | 44 | 61 | 20 |
| Turkey Oven Roasted (Classic Olgas)1 Olga sandwich | 595 | 33 | 67 | 26 |
| White Bean Chicken Chili (Bowl) w/ 5 snackers1 bowl with 5 snackers | 534 | 30 | 51 | 25 |
| Chicken Shwarma Olga Trio1 trio-size Olga | 460 | 20 | 40 | 24 |
| Fried Chicken (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 480 | 19 | 48 | 24 |
| Three Cheese (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 407 | 16 | 37 | 21 |
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 Breast1 serving | 280 | 30 | 10.7 |
| Sesame Grilled Chicken (Signature Olgas)1 Olga sandwich | 598 | 44 | 7.4 |
| Grilled Chicken (Classic Olgas)1 Olga sandwich | 615 | 45 | 7.3 |
| Chicken Tenders1 serving | 269 | 19 | 7.1 |
| Sesame Grilled Chicken (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 356 | 23 | 6.5 |
| Chicken Shwarma Olga1 Olga sandwich | 650 | 41 | 6.3 |
| Grilled Chicken (Classic Values - Perfect Trio Olgas)1 trio-size Olga | 368 | 23 | 6.2 |
| Snacker Attack1 serving | 270 | 16 | 5.9 |
| Shwarma Chicken Zing Bowl1 bowl | 676 | 40 | 5.9 |
| Cuban (Signature Olgas)1 Olga sandwich | 788 | 45 | 5.7 |
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Questions
What item under 1,000 calories has the most protein at Olga's Kitchen?
Southwest Chicken Zing Bowl (1 bowl): 46 g protein, 856 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Olga's Kitchen?
At 400 calories or less, the most protein comes from Grilled Chicken Breast (1 serving): 30 g protein, 280 calories; Sesame Grilled Chicken (Classic Values - Perfect Trio Olgas) (1 trio-size Olga): 23 g protein, 356 calories; Grilled Chicken (Classic Values - Perfect Trio Olgas) (1 trio-size Olga): 23 g protein, 368 calories.
Where do these Olga's Kitchen numbers come from?
From the nutrition information Olga's Kitchen publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.