Pit StopSchlotzsky's: high-protein, low-calorie picks
Here are the 200 Schlotzsky's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Schlotzsky's published, as listed on assets.ctfassets.net.
64 items are 400 calories or less. 90 have 30 g of protein or more. The most protein at 400 calories or less is Sandwich, Chicken Provolone Sandwich, 1/2 (Catering) (28 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sandwich, Chicken Provolone Sandwich, 1/2 (Catering)1 sandwich | 340 | 28 | 35 | 11 |
| Sandwich, Turkey and Swiss (Catering)1 sandwich | 390 | 28 | 36 | 15 |
| Sandwich, Ham Original, 1/2 Medium1 sandwich | 360 | 26 | 37 | 12 |
| Sandwich, Ham and Swiss, 1/2 (Catering)1 sandwich | 290 | 23 | 35 | 7 |
| Flatbread, Mix & Match, BBQ Chicken & Jalapeno1 flatbread | 350 | 23 | 35 | 14 |
| Flatbread, Mix & Match, Chicken Club1 flatbread | 350 | 21 | 27 | 18 |
| Sandwich, Original, 1/2 Medium1 sandwich | 370 | 21 | 36 | 16 |
| Flatbread, Mix & Match, California Chicken & Avocado1 flatbread | 390 | 21 | 26 | 23 |
| Flatbread, Mix & Match, Pepperoni & Double Cheese1 flatbread | 400 | 21 | 25 | 22 |
| Sandwich, Turkey and Swiss, 1/2 (Catering)1 sandwich | 290 | 20 | 38 | 7 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sandwich, Ham and Swiss (Catering)1 sandwich | 590 | 46 | 71 | 15 |
| Sandwich, Smokecheesy (Roast Beef), 1/2 Medium1 sandwich | 580 | 38 | 35 | 33 |
| Breakfast Catering, Sandwich, Ham and Egg on small bun1 sandwich | 520 | 36 | 44 | 21 |
| Sandwich, Smokecheesy (Ham), 1/2 Medium1 sandwich | 540 | 36 | 35 | 29 |
| Sandwich, Pastrami & Swiss on Rye, Small1 sandwich | 530 | 35 | 51 | 24 |
| Sandwich, Pastrami & Swiss, Small1 sandwich | 540 | 35 | 51 | 24 |
| Sandwich, Pastrami Reuben on Rye, Small1 sandwich | 570 | 35 | 52 | 27 |
| Sandwich, Albuquerque Turkey, Small1 sandwich | 580 | 35 | 53 | 26 |
| Breakfast Catering, Sandwich, Sausage and Egg on small bun1 sandwich | 590 | 35 | 44 | 30 |
| Sandwich, French Dip, Small 4 fl oz Au Jus1 sandwich | 520 | 34 | 51 | 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 |
|---|---|---|---|
| Sandwich, Chicken Provolone Sandwich, 1/2 (Catering)1 sandwich | 340 | 28 | 8.2 |
| Sandwich, Ham and Swiss, 1/2 (Catering)1 sandwich | 290 | 23 | 7.9 |
| Sandwich, Roast Beef and Provolone (Catering)1 sandwich | 780 | 57 | 7.3 |
| Sandwich, Ham Original, 1/2 Medium1 sandwich | 360 | 26 | 7.2 |
| Sandwich, Turkey and Swiss (Catering)1 sandwich | 390 | 28 | 7.2 |
| Sandwich, French Dip, 1/2 Medium with 2 fl oz Au Jus1 sandwich | 470 | 33 | 7.0 |
| Sandwich, Italian and Provolone, 1/2 (Catering)1 sandwich | 430 | 30 | 7.0 |
| Sandwich, Pastrami & Swiss on Rye, 1/2 Medium1 sandwich | 430 | 30 | 7.0 |
| Sandwich, Texas, Medium1 sandwich | 750 | 52 | 6.9 |
| Breakfast Catering, Sandwich, Ham and Egg on small bun1 sandwich | 520 | 36 | 6.9 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast Catering, Sandwich, Ham and Egg on small bun1 sandwich | 520 | 36 | 44 | 21 |
| Breakfast Catering, Sandwich, Sausage and Egg on small bun1 sandwich | 590 | 35 | 44 | 30 |
| Breakfast Catering, Sandwich, Veggie and Egg on small bun1 sandwich | 440 | 22 | 45 | 19 |
| Breakfast Catering, Sandwich, Ham and Egg on sliced bread, half size1 sandwich | 340 | 20 | 39 | 11 |
| Breakfast Catering, Sandwich, Sausage and Egg on sliced bread, half size1 sandwich | 380 | 20 | 39 | 16 |
| Breakfast Catering, Sandwich, Bacon and Egg on sliced bread1 sandwich | 390 | 20 | 38 | 17 |
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Questions
What item under 1,000 calories has the most protein at Schlotzsky's?
Sandwich, French Dip, Medium 4 fl oz Au Jus (1 sandwich): 65 g protein, 930 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Schlotzsky's?
At 400 calories or less, the most protein comes from Sandwich, Chicken Provolone Sandwich, 1/2 (Catering) (1 sandwich): 28 g protein, 340 calories; Sandwich, Turkey and Swiss (Catering) (1 sandwich): 28 g protein, 390 calories; Sandwich, Ham Original, 1/2 Medium (1 sandwich): 26 g protein, 360 calories.
What is a high-protein breakfast at Schlotzsky's?
Breakfast Catering, Sandwich, Ham and Egg on small bun (1 sandwich): 36 g protein, 520 calories; Breakfast Catering, Sandwich, Sausage and Egg on small bun (1 sandwich): 35 g protein, 590 calories; Breakfast Catering, Sandwich, Veggie and Egg on small bun (1 sandwich): 22 g protein, 440 calories.
Where do these Schlotzsky's numbers come from?
From the nutrition information Schlotzsky's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.