Pit StopPilot Flying J: high-protein, low-calorie picks
Here are the 257 Pilot Flying J items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Pilot Flying J publishes (see the source).
153 items are 400 calories or less. 56 have 30 g of protein or more. The most protein at 400 calories or less is Chef Salad (36 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chef Salad1 serving (418 g) | 360 | 36 | 11 | 21 |
| Boiled Egg Cup1 serving (180 g) | 280 | 24 | 4 | 20 |
| Protein Box1 serving (273 g) | 400 | 22 | 27 | 25 |
| Side Salad1 serving (316 g) | 230 | 17 | 8 | 16 |
| Hearty Chicken Pot Pie12 oz | 350 | 15 | 22 | 22 |
| Buffalo Rollerbite1 serving (82 g) | 180 | 14 | 12 | 8 |
| Dr. Pepper Sausage1 serving (91 g) | 320 | 13 | 10 | 26 |
| Breakfast Pork Link1 serving (76 g) | 330 | 13 | 1 | 31 |
| Meat Pie (1 ea)1 serving (51 g) | 340 | 12 | 28 | 19 |
| Spicy Tequila Lime Rollerbite1 serving (82 g) | 190 | 11 | 13 | 10 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Roasted Half Chicken1 serving (252 g) | 540 | 60 | 6 | 30 |
| Spicy JUMBO Wings (5 ct) (non-fryer locations)1 serving (210 g) | 500 | 45 | 12 | 30 |
| Mild JUMBO Wings (5 ct) (non-fryer locations)1 serving (222 g) | 520 | 45 | 12 | 32 |
| Chicken Tender Salad1 serving (382 g) | 510 | 40 | 17 | 32 |
| Smoked Turkey & Cheddar Sandwich1 serving (236 g) | 600 | 38 | 57 | 26 |
| Steak & Gravy1 serving (255 g) | 440 | 35 | 7 | 34 |
| Smoked Turkey & Cheddar Wrap1 serving (274 g) | 600 | 34 | 54 | 35 |
| Loaded Omelet Pizza - Slice1 slice | 560 | 30 | 62 | 23 |
| Sausage, Egg & Cheese Bagel1 serving (206 g) | 530 | 28 | 33 | 32 |
| Classic Steak Burger1 serving (159 g) | 460 | 27 | 32 | 26 |
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 |
|---|---|---|---|
| Roasted Half Chicken1 serving (252 g) | 540 | 60 | 11.1 |
| Chef Salad1 serving (418 g) | 360 | 36 | 10.0 |
| Spicy JUMBO Wings (5 ct) (non-fryer locations)1 serving (210 g) | 500 | 45 | 9.0 |
| Mild JUMBO Wings (5 ct) (non-fryer locations)1 serving (222 g) | 520 | 45 | 8.7 |
| Boiled Egg Cup1 serving (180 g) | 280 | 24 | 8.6 |
| Chicken Tender (5 ct) (non-fryer locations)1 serving (275 g) | 620 | 50 | 8.1 |
| Steak & Gravy1 serving (255 g) | 440 | 35 | 8.0 |
| Chicken Tender Salad1 serving (382 g) | 510 | 40 | 7.8 |
| Side Salad1 serving (316 g) | 230 | 17 | 7.4 |
| Spicy JUMBO Wings (5 ct)1 serving (224 g) | 630 | 45 | 7.1 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sausage, Egg & Cheese Bagel1 serving (206 g) | 530 | 28 | 33 | 32 |
| Boiled Egg Cup1 serving (180 g) | 280 | 24 | 4 | 20 |
| Bacon, Egg & Cheese French Toast1 serving (179 g) | 490 | 22 | 39 | 27 |
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Questions
What item under 1,000 calories has the most protein at Pilot Flying J?
Chicken Tenders (7 ct) (non-fryer locations) (1 serving (385 g)): 70 g protein, 870 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Pilot Flying J?
At 400 calories or less, the most protein comes from Chef Salad (1 serving (418 g)): 36 g protein, 360 calories; Boiled Egg Cup (1 serving (180 g)): 24 g protein, 280 calories; Protein Box (1 serving (273 g)): 22 g protein, 400 calories.
What is a high-protein breakfast at Pilot Flying J?
Sausage, Egg & Cheese Bagel (1 serving (206 g)): 28 g protein, 530 calories; Boiled Egg Cup (1 serving (180 g)): 24 g protein, 280 calories; Bacon, Egg & Cheese French Toast (1 serving (179 g)): 22 g protein, 490 calories.
Where do these Pilot Flying J numbers come from?
From the nutrition information Pilot Flying J publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.