Quik Stop: high-protein, low-calorie picks

Here are the 118 Quik Stop items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Quik Stop publishes (see the source).

61 items are 400 calories or less. 24 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Chicken Bacon and Cheese (39 g).

Most protein, 400 calories or less

Quik Stop: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Grilled Chicken Bacon and Cheese1 item	400	39	35	11
Bone-In Chicken Wings1 item	360	34	1	24
Chicken Tenders - 3 piece3 piece	330	21	22.5	16.5
Steak Bomb Sub1 item	370	20	61	8
Spicy Chicken Burrito1 item	370	19	43	14
Egg, Ham and Cheese Croissant1 item	370	16	33	18
Steak Ranchero Burrito1 item	390	15	42	16
Canadian Bacon, Egg Whites & Cheese on an English Muffin1 item	220	13	26	6
Egg, Cheese and Bacon English Muffin1 item	310	13	36	12
Jumbo Frank1 item	350	13	4	31

Most protein, 400 to 600 calories

Quik Stop: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Deluxe Chicken Parmesan Sub1 item	500	43	47	13
Chicken Ceaser Wrap1 item	550	36	57	18
Angus Bacon Cheeseburger1 item	600	36	33	36
Chicken Tenders - 5 piece5 piece	550	35	37.5	26.5
Turkey Monterey Jack White Sub1 item	500	34	52	16
Angus Cheeseburger1 item	570	34	33	33
Chicken Parmesan Sub1 item	570	33	73	16
Spicy Chicken Fingers - 3 piece3 piece	420	31.5	24	22.5
Ham & Swiss White Sub1 item	470	31	56	12
Southwestern Turkey Wrap1 item	490	31	55	16

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.

Quik Stop: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Grilled Chicken Bacon and Cheese1 item	400	39	9.8
Bone-In Chicken Wings1 item	360	34	9.4
Deluxe Chicken Parmesan Sub1 item	500	43	8.6
Spicy Chicken Fingers - 5 piece5 piece	700	52.5	7.5
Turkey Monterey Jack White Sub1 item	500	34	6.8
Ham & Swiss White Sub1 item	470	31	6.6
Chicken Ceaser Wrap1 item	550	36	6.5
Chicken Tenders - 5 piece5 piece	550	35	6.4
Southwestern Turkey Wrap1 item	490	31	6.3
Ham and Cheese Calzone1 item	450	28	6.2

High-protein breakfast

Quik Stop: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Angus Steak, Egg & Muenster Cheese on an Asiago Bagel1 item	570	31	45	29
Angus Steak, Egg & Cheese on a Bagel1 item	550	25	50	25
Sausage, Egg & Cheese on a Bagel1 item	580	25	60	29
Sausage, Egg & Cheese Burrito1 item	550	21	34	37
Egg and Sausage French Toast Sandwich1 item	450	18	30	28
Egg, Sausage and Cheese on a English Muffin1 item	470	18	37	27
Egg, Sausage and Cheese Croissant1 item	520	17	33	34
Sausage, Egg & Cheese on a Biscuit1 item	570	17	35	40

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Questions

What item under 1,000 calories has the most protein at Quik Stop?

Spicy Chicken Fingers - 5 piece (5 piece): 52.5 g protein, 700 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Quik Stop?

At 400 calories or less, the most protein comes from Grilled Chicken Bacon and Cheese (1 item): 39 g protein, 400 calories; Bone-In Chicken Wings (1 item): 34 g protein, 360 calories; Chicken Tenders - 3 piece (3 piece): 21 g protein, 330 calories.

What is a high-protein breakfast at Quik Stop?

Angus Steak, Egg & Muenster Cheese on an Asiago Bagel (1 item): 31 g protein, 570 calories; Angus Steak, Egg & Cheese on a Bagel (1 item): 25 g protein, 550 calories; Sausage, Egg & Cheese on a Bagel (1 item): 25 g protein, 580 calories.

Where do these Quik Stop numbers come from?

From the nutrition information Quik Stop publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.

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Every Quik Stop item

See all 118 items, sorted by protein

Protein, carbs and fat are in grams. Type to find an item, or tap a column to sort.

Every Quik Stop item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Whole Pizza, Pepperoni1 whole pizza	2,760	126	324	108
Whole Pizza, Cheese1 whole pizza	2,520	114	330	84
Spicy Chicken Fingers - 5 piece5 piece	700	52.5	40	37.5
Italian Footlong Sub1 item	890	48	87	36
Deluxe Chicken Parmesan Sub1 item	500	43	47	13
Grilled Chicken Bacon and Cheese1 item	400	39	35	11
Deluxe Italian Sub1 item	710	39	62	32
Chicken Ceaser Wrap1 item	550	36	57	18
Angus Bacon Cheeseburger1 item	600	36	33	36
Chicken, Spinach & Brocoli Personal Pizza1 item	740	36	68	34
Bacon, Egg & Cheese Pizza 7"1 pizza (7 inch)	1,260	36	99	78
Chicken Tenders - 5 piece5 piece	550	35	37.5	26.5
Buffalo Chicken Wrap1 item	710	35	67	35
Mozzarella & Tomato Sandwich1 item	710	35	55	39
Bone-In Chicken Wings1 item	360	34	1	24
Turkey Monterey Jack White Sub1 item	500	34	52	16
Angus Cheeseburger1 item	570	34	33	33
Pepperoni Calzone1 item	610	34	41	34
Chicken Parmesan Sub1 item	570	33	73	16
Forgetaboutit Italian Wrap1 item	650	32	54	31
Spicy Chicken Fingers - 3 piece3 piece	420	31.5	24	22.5
Ham & Swiss White Sub1 item	470	31	56	12
Southwestern Turkey Wrap1 item	490	31	55	16
Angus Steak, Egg & Muenster Cheese on an Asiago Bagel1 item	570	31	45	29
Buffalo Chicken Sandwich1 item	510	29	64	14
Ham and Cheese Calzone1 item	450	28	42	20
Steak & Cheese Personal Pizza1 item	560	28	70	20
Steak & Cheese Calzone1 item	470	27	42	22
Three Meat Personal Pizza1 item	580	26	66	24
Southern Style Chicken Sandwich1 item	480	25	61	11
Angus Steak, Egg & Cheese on a Bagel1 item	550	25	50	25
Sausage, Egg & Cheese on a Bagel1 item	580	25	60	29
Feta Pretzel1 item	450	24	48	21
Mozzarella Cheese Sticks - 6 piece6 piece	540	24	48	27
Chicken Tenders - 3 piece3 piece	330	21	22.5	16.5
Italian Sausage Sub1 item	420	21	61	15
Sausage, Egg & Cheese Burrito1 item	550	21	34	37
Steak Bomb Sub1 item	370	20	61	8
Spicy Chicken Burrito1 item	370	19	43	14
Egg and Sausage French Toast Sandwich1 item	450	18	30	28
Egg, Sausage and Cheese on a English Muffin1 item	470	18	37	27
Jalapeno Pretzel1 item	480	18	75	10.5
Egg, Sausage and Cheese Croissant1 item	520	17	33	34
Sausage, Egg & Cheese on a Biscuit1 item	570	17	35	40
Egg, Ham and Cheese Croissant1 item	370	16	33	18
Steak Ranchero Burrito1 item	390	15	42	16
Pizza Stuffed Pretzel1 item	420	15	69	9
Chorizo Square Wrap1 item	430	15	33	27
Canadian Bacon, Egg Whites & Cheese on an English Muffin1 item	220	13	26	6
Egg, Cheese and Bacon English Muffin1 item	310	13	36	12
Jumbo Frank1 item	350	13	4	31
Chicken Empanada1 item	190	12	21	6
Veggie Burger1 item	270	12	50	2
Chicken Salad Wheat Wedge Double1 item	300	12	33	13
Egg Salad White Wedge Double1 item	300	12	33	13
Ham Salad Wheat Wedge1 item	300	12	33	13
Egg, Sausage and Bacon Croissant1 item	360	12	32	20
Pumpkin Filled Pretzel1 item	480	12	93	6
Beef Empanada1 item	220	11	21	11
CheddarWhurst1 item	240	10	2	22
Beef Frank1 item	230	9	3	21
Mac & Cheese Bites - 6 piece6 piece	330	9	37	16
Seafood Salad1 item	430	9	32	31
Mozzarella String Cheese1 item	80	8	0	6
Chocolate Iced Roll1 item	440	8	60	18
Apple Fritter1 item	500	8	68	22
Onion Rings - 8 piece8 piece	560	8	62	30
Colby Jack Cheese Stick1 item	110	7	1	9
Pepper Jack Cheese Stick1 item	110	7	1	9
Sharp Cheddar Cheese Stick1 item	110	7	1	9
Pork and Veggie Egg Roll1 item	170	7	19	9
Ranchero Beef Steak & Cheese Tornado1 item	180	7	23	7
French Toast & Sausage Tornado1 item	190	7	22	8
Cheesy Pepper Jack Tornado1 item	220	7	22	12
Chocolate Chocolate Chip Muffin1 item	490	7	66	23
Blueberry Crumb Muffin1 item	500	7	70	23
Corn Muffin1 item	510	7	66	24
French Vanilla Chip Muffin1 item	520	7	71	24
Cinnamon Elephant Ears1 item	550	7	57	33
Southwestern Chicken Tornado1 item	180	6	23	6
Sepreme Omlet Tornado1 item	190	6	21	8
Boston Cream Donut1 item	370	6	61	13
Blueberry Donut1 item	380	6	65	11
Red Velvet Muffin1 item	400	6	56	17
Cinnamon Roll1 item	430	6	74	12
Iced Lemon Muffin1 item	470	6	68	20
Coffee Cake Muffin1 item	520	6	77	22
Sausage, Egg, and Cheese Tornado1 item	180	5	21	8
Chocolate Iced Sprinkle Donut1 item	310	5	48	12
Blueberry & Raspberry Danish1 item	410	5	71	12
Berry Blast Muffin1 item	430	5	56	20
Raspberry Turnover1 item	590	5	74	30
Apple Turnover1 item	390	4	40	24
Hash Browns - 6 piece6 piece	240	3	27	15
Berry Backlash - 20oz20 oz	150	0	40	0
Cotton Candy Commander - 20oz20 oz	150	0	40	0
Lemonaze - 20oz20 oz	150	0	40	0
Monkey Freeze - 20oz20 oz	150	0	40	0
Pinka-Saurus - 20oz20 oz	150	0	40	0
Purple Palooza - 20oz20 oz	150	0	40	0
Red Rage - 20oz20 oz	150	0	40	0
Sour Apple Shock - 20oz20 oz	150	0	40	0
Sucka Punch - 20oz20 oz	150	0	40	0
Lotta Melon - 20oz20 oz	175	0	40	0
Mad Cola - 20oz20 oz	175	0	40	0
Strawberry Monkey - 20oz20 oz	175	0	40	0
Berry Backlash - 30oz30 oz	225	0	60	0
Cotton Candy Commander - 30oz30 oz	225	0	60	0
Lemonaze - 30oz30 oz	225	0	60	0
Monkey Freeze - 30oz30 oz	225	0	60	0
Pinka-Saurus - 30oz30 oz	225	0	60	0
Purple Palooza - 30oz30 oz	225	0	60	0
Red Rage - 30oz30 oz	225	0	60	0
Sour Apple Shock - 30oz30 oz	225	0	60	0
Sucka Punch - 30oz30 oz	225	0	60	0
Lotta Melon - 30oz30 oz	262.5	0	60	0
Mad Cola - 30oz30 oz	262.5	0	60	0
Strawberry Monkey - 30oz30 oz	262.5	0	60	0