Pit StopQuickChek: high-protein, low-calorie picks
Here are the 496 QuickChek items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition QuickChek published, as listed on nutritionix.com.
261 items are 400 calories or less. 104 have 30 g of protein or more. The most protein at 400 calories or less is All Natural Grilled Chicken Salad (44 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| All Natural Grilled Chicken Salad1 salad | 240 | 44 | 8 | 3.5 |
| Regular Chef Salad1 salad | 290 | 32 | 10 | 15 |
| 6" BYO Grilled Chicken Breast Sub1 sub | 370 | 32 | 54 | 3.5 |
| BYO Grilled Chicken on Portuguese Roll1 sandwich | 350 | 30 | 49 | 3.5 |
| Turkey & Ham Cubano Grilled Cheese1 sandwich | 380 | 29 | 28 | 15 |
| BYO Grilled Chicken Wrap1 wrap | 270 | 27 | 32 | 4.5 |
| 6" BYO Turkey Sub1 sub | 360 | 27 | 55 | 2 |
| Ham & Swiss on Portuguese Roll1 sandwich | 370 | 27 | 51 | 8 |
| 6" BYO Ham Sub1 sub | 340 | 26 | 57 | 3.5 |
| BYO Turkey on Portuguese Roll1 sandwich | 340 | 25 | 51 | 2 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| All Natural Grilled Chicken Caesar Salad1 salad | 470 | 50 | 19 | 22 |
| Chicken Tenders, 4 Pieces1 order | 540 | 40 | 34 | 28 |
| Premium Grilled Chicken Chopped Salad1 salad | 430 | 39 | 10 | 26 |
| Steak, Egg & Cheese Breakfast Bowl1 bowl | 510 | 37 | 8 | 36 |
| 6" Italian Cheesesteak Sub1 sub | 550 | 36 | 53 | 21 |
| Ham, Egg & Cheese on Portuguese Roll1 sandwich | 550 | 36 | 53 | 24 |
| 6" All American Hero1 sub | 570 | 36 | 57 | 21 |
| BYO Roasted Chicken on Portuguese Roll1 sandwich | 530 | 35 | 52 | 21 |
| Steak, Egg & Cheese Bagel1 sandwich | 560 | 35 | 49 | 25 |
| 6" QuickChek Cheesesteak Sub1 sub | 530 | 34 | 57 | 18 |
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 |
|---|---|---|---|
| All Natural Grilled Chicken Salad1 salad | 240 | 44 | 18.3 |
| BYO Turkey Salad1 salad | 120 | 19 | 15.8 |
| BYO Ham Salad1 salad | 110 | 17 | 15.5 |
| Regular Chef Salad1 salad | 290 | 32 | 11.0 |
| All Natural Grilled Chicken Caesar Salad1 salad | 470 | 50 | 10.6 |
| BYO Grilled Chicken Wrap1 wrap | 270 | 27 | 10.0 |
| Premium Grilled Chicken Chopped Salad1 salad | 430 | 39 | 9.1 |
| 12" BYO Chicken Breast Sub1 sub | 730 | 64 | 8.8 |
| 6" BYO Grilled Chicken Breast Sub1 sub | 370 | 32 | 8.6 |
| BYO Grilled Chicken on Portuguese Roll1 sandwich | 350 | 30 | 8.6 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak, Egg & Cheese Breakfast Bowl1 bowl | 510 | 37 | 8 | 36 |
| Ham, Egg & Cheese on Portuguese Roll1 sandwich | 550 | 36 | 53 | 24 |
| Steak, Egg & Cheese Bagel1 sandwich | 560 | 35 | 49 | 25 |
| Turkey Sausage & Egg White on Portuguese Roll1 sandwich | 460 | 30 | 49 | 16 |
| Bacon, Egg & Cheese on Portuguese Roll1 sandwich | 560 | 27 | 50 | 30 |
| Crispy Chicken, Egg & Cheese Breakfast Bowl1 bowl | 420 | 25 | 14 | 29 |
| Ham, Egg & Cheese Breakfast Bowl1 bowl | 340 | 24 | 7 | 25 |
| Turkey Sausage, Egg & Cheese Breakfast Bowl1 bowl | 400 | 24 | 6 | 31 |
Want this for the stops near you?
Pit Stop shows meals that fit your calories and protein at the gas stations and fast food places around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.
Get Pit Stop free on Google PlayFor Android phones.
Questions
What item under 1,000 calories has the most protein at QuickChek?
12" BYO Chicken Breast Sub (1 sub): 64 g protein, 730 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at QuickChek?
At 400 calories or less, the most protein comes from All Natural Grilled Chicken Salad (1 salad): 44 g protein, 240 calories; Regular Chef Salad (1 salad): 32 g protein, 290 calories; 6" BYO Grilled Chicken Breast Sub (1 sub): 32 g protein, 370 calories.
What is a high-protein breakfast at QuickChek?
Steak, Egg & Cheese Breakfast Bowl (1 bowl): 37 g protein, 510 calories; Ham, Egg & Cheese on Portuguese Roll (1 sandwich): 36 g protein, 550 calories; Steak, Egg & Cheese Bagel (1 sandwich): 35 g protein, 560 calories.
Where do these QuickChek numbers come from?
From the nutrition information QuickChek publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.