Pit StopRosa's Cafe: high-protein, low-calorie picks
Here are the 467 Rosa's Cafe items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Rosa's Cafe publishes (see the source).
169 items are 400 calories or less. 234 have 30 g of protein or more. The most protein at 400 calories or less is #27 1/2lb Chicken Fajitas (48 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #27 1/2lb Chicken Fajitas1/2 lb | 390 | 48 | 11 | 18 |
| Shredded Chicken 4 oz4 oz | 120 | 26 | 2 | 1 |
| Kids Meal Taco - Chicken Soft1 kids meal | 380 | 24 | 50 | 10 |
| #14 Beef Fajita w/Queso1 order | 340 | 23 | 29 | 15 |
| #14 Chicken Fajita w/Queso1 order | 310 | 22 | 29 | 12 |
| Chile Verde Pint1 pint | 370 | 22 | 23 | 20 |
| #12 Beef Fajita1 order | 300 | 21 | 28 | 12 |
| #13 Beef Fajita w/Guacamole1 order | 330 | 21 | 30 | 14 |
| Black Beans 16oz16 oz | 370 | 21 | 70 | 1.5 |
| Bacon & Egg Taco1 taco | 380 | 21 | 28 | 21 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #27 1/2lb Beef Fajitas1/2 lb | 490 | 51 | 10 | 28 |
| #36 Chicken Fiesta Salad1 salad | 570 | 43 | 23 | 34 |
| #28 1/2 Pint Picadillo1/2 pint | 450 | 35 | 18 | 27 |
| Ultimate Bowl w/Chorizo & Beans1 bowl | 570 | 35 | 35 | 32 |
| Ham & Egg Bowl w/Spicy Potatoes1 bowl | 570 | 33 | 48 | 28 |
| #36 Shredded Chicken Fiesta Salad1 salad | 430 | 31 | 22 | 25 |
| Ultimate Bowl1 bowl | 520 | 31 | 35 | 29 |
| Potato & Egg Bowl w/Spicy Potatoes1 bowl | 580 | 31 | 46 | 29 |
| Chorizo Bowl w/Spicy Potatoes1 bowl | 600 | 31 | 49 | 31 |
| #36 Picadillo Fiesta Salad1 salad | 520 | 24 | 27 | 35 |
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 |
|---|---|---|---|
| Shredded Chicken 4 oz4 oz | 120 | 26 | 21.7 |
| #27 1lb Chicken Fajitas1 lb | 770 | 96 | 12.5 |
| #27 1/2lb Chicken Fajitas1/2 lb | 390 | 48 | 12.3 |
| #27 1/2lb Beef Fajitas1/2 lb | 490 | 51 | 10.4 |
| #28 1/2 Pint Picadillo1/2 pint | 450 | 35 | 7.8 |
| #36 Chicken Fiesta Salad1 salad | 570 | 43 | 7.5 |
| #12 Chicken Fajita1 order | 270 | 20 | 7.4 |
| #23 Chicken Tostada1 tostada | 270 | 20 | 7.4 |
| Picadillo 4 oz4 oz | 230 | 17 | 7.4 |
| #36 Shredded Chicken Fiesta Salad1 salad | 430 | 31 | 7.2 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham & Egg Bowl w/Spicy Potatoes1 bowl | 570 | 33 | 48 | 28 |
| Potato & Egg Bowl w/Spicy Potatoes1 bowl | 580 | 31 | 46 | 29 |
| Bacon & Egg Taco1 taco | 380 | 21 | 28 | 21 |
| Ham & Eggs Taco1 taco | 330 | 19 | 28 | 15 |
| Potato & Egg Taco1 taco | 370 | 19 | 33 | 18 |
| Potato & Egg Taco w/Regular Potatoes1 taco | 380 | 19 | 34 | 18 |
| Sausage & Egg Taco1 taco | 380 | 19 | 27 | 22 |
| Egg Taco1 taco | 330 | 18 | 27 | 16 |
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Questions
What item under 1,000 calories has the most protein at Rosa's Cafe?
#27 1lb Beef Fajitas (1 lb): 103 g protein, 970 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Rosa's Cafe?
At 400 calories or less, the most protein comes from #27 1/2lb Chicken Fajitas (1/2 lb): 48 g protein, 390 calories; Shredded Chicken 4 oz (4 oz): 26 g protein, 120 calories; Kids Meal Taco - Chicken Soft (1 kids meal): 24 g protein, 380 calories.
What is a high-protein breakfast at Rosa's Cafe?
Ham & Egg Bowl w/Spicy Potatoes (1 bowl): 33 g protein, 570 calories; Potato & Egg Bowl w/Spicy Potatoes (1 bowl): 31 g protein, 580 calories; Bacon & Egg Taco (1 taco): 21 g protein, 380 calories.
Where do these Rosa's Cafe numbers come from?
From the nutrition information Rosa's Cafe publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.