Snooze: high-protein, low-calorie picks

Here are the 198 Snooze items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Snooze publishes (see the source).

122 items are 400 calories or less. 30 have 30 g of protein or more. The most protein at 400 calories or less is Protein & Veggie Egg White Scramble (39 g).

Most protein, 400 calories or less

Snooze: most protein at 400 calories or less
Item	Cal	Protein	Carbs	Fat
Protein & Veggie Egg White Scramble1 serving	390	39	13	20
OMG! Bacon1 serving	350	30	15	23
Signature Chicken Sausage (3.5 oz)3.5 oz	130	20	2	3.5
Abbot's Plant-Based Chorizo (3.75 oz)3.75 oz	180	19	3	8
Ham (3.5 oz ham steak)3.5 oz ham steak	110	18	5	2
Polidori Sausage Links (3 links)3 links	310	15	1	27
Juan's Breakfast Tacos - Corn Tortilla (1)1 serving	370	14	37	20
Chorizo (3.5 oz)3.5 oz	220	11	1	19
Braised Beef (3 oz)3 oz	100	10	2	6
Latte (Skim Milk)1 serving	110	10	16	0

Most protein, 400 to 600 calories

Snooze: most protein between 400 and 600 calories
Item	Cal	Protein	Carbs	Fat
Scramblin' Eggs & Toast - Lowest Calorie Option1 serving	460	26	42	23
Juan's Breakfast Tacos - Flour Tortillas (1)1 serving	490	22	41	29
Garden Harvest Omelet - Half Orderhalf order	570	20	14	48
Shrimp & Grits - Half Orderhalf order	480	17	21	37
MI Smoked Salmon Benny - Half Orderhalf order	570	16	11	52

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.

Snooze: protein per 100 calories
Item	Cal	Protein	Per 100 cal
Ham (3.5 oz ham steak)3.5 oz ham steak	110	18	16.4
Signature Chicken Sausage (3.5 oz)3.5 oz	130	20	15.4
Abbot's Plant-Based Chorizo (3.75 oz)3.75 oz	180	19	10.6
Protein & Veggie Egg White Scramble1 serving	390	39	10.0
OMG! Bacon1 serving	350	30	8.6
Protein BLT Bowl1 serving	730	42	5.8
Scramblin' Eggs & Toast - Lowest Calorie Option1 serving	460	26	5.7
The Snooze Classic - 3 Egg - Lowest Calorie Option1 serving	790	39	4.9
The Cobb Salad1 serving	610	30	4.9
Polidori Sausage Links (3 links)3 links	310	15	4.8

High-protein breakfast

Snooze: high-protein breakfast items, 600 calories or less
Item	Cal	Protein	Carbs	Fat
Protein & Veggie Egg White Scramble1 serving	390	39	13	20
Scramblin' Eggs & Toast - Lowest Calorie Option1 serving	460	26	42	23
Juan's Breakfast Tacos - Flour Tortillas (1)1 serving	490	22	41	29

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Questions

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

Habanero Pork Belly Breakfast Fried Rice (1 serving): 53 g protein, 990 calories, going by the chain's published nutrition.

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

At 400 calories or less, the most protein comes from Protein & Veggie Egg White Scramble (1 serving): 39 g protein, 390 calories; OMG! Bacon (1 serving): 30 g protein, 350 calories; Signature Chicken Sausage (3.5 oz) (3.5 oz): 20 g protein, 130 calories.

What is a high-protein breakfast at Snooze?

Protein & Veggie Egg White Scramble (1 serving): 39 g protein, 390 calories; Scramblin' Eggs & Toast - Lowest Calorie Option (1 serving): 26 g protein, 460 calories; Juan's Breakfast Tacos - Flour Tortillas (1) (1 serving): 22 g protein, 490 calories.

Where do these Snooze numbers come from?

From the nutrition information Snooze publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.

More places to eat

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Every Snooze item

See all 198 items, sorted by protein

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

Every Snooze item, sorted by protein
Item	Cal	Protein	Carbs	Fat
Shrimp & Grits1 serving	890	77	41	69
Juan's Breakfast Tacos - Flour Tortillas (3)1 serving	1,510	74	108	92
Spuds Deluxe - Highest Calorie Option1 serving	1,320	73	71	85
Juan's Breakfast Tacos - Corn Tortilla (3)1 serving	1,340	71	97	82
Habanero Pork Belly Breakfast Fried Rice1 serving	990	53	84	55
The Rachel Sandwich1 serving	1,400	53	78	96
Protein Trio Omelet1 serving	980	52	45	67
The Smash Hit Burger1 serving	1,160	45	72	78
The Snooze Classic - 3 Egg - Highest Calorie Option1 serving	1,220	44	85	77
Denver Omelet1 serving	860	43	50	54
Protein BLT Bowl1 serving	730	42	17	58
Crispy Breakfast Burrito1 serving	1,190	40	108	69
Protein & Veggie Egg White Scramble1 serving	390	39	13	20
The Snooze Classic - 3 Egg - Lowest Calorie Option1 serving	790	39	49	49
Smothered Breakfast Burrito1 serving	1,020	39	111	49
Grilled 3-Cheese & Fire Roasted Tomato Soup - w/ Braised Beef1 serving	1,110	39	47	86
Corned Beef Hash - Highest Calorie Option1 serving	1,010	38	59	67
Corned Beef Hash - Lowest Calorie Option1 serving	900	36	52	60
Benny Duo (FALL 2026) - Lowest Calorie Option1 serving	1,240	35	55	99
Biscuits & Gravy1 serving	860	34	72	49
Ham Benedict III1 serving	1,090	34	73	74
MI Bella! Bella! Benny1 serving	1,110	34	54	85
Protein Trio Omelet - Half Orderhalf order	720	33	43	47
Grilled 3-Cheese & Fire Roasted Tomato Soup1 serving	1,050	33	45	82
Benny Duo (FALL 2026) - Highest Calorie Option1 serving	1,400	33	105	95
Spuds Deluxe - Lowest Calorie Option1 serving	890	32	70	53
MI Smoked Salmon Benny1 serving	1,050	32	21	94
OMG! Bacon1 serving	350	30	15	23
The Cobb Salad1 serving	610	30	18	50
Scramblin' Eggs & Toast - Highest Calorie Option1 serving	670	30	78	27
Juan's Breakfast Tacos - Flour Tortillas (2)1 serving	820	29	74	47
Top It, Fill It Meats - Bacon (add-on)1 serving	280	28	2	22
Garden Harvest Omelet1 serving	700	28	15	59
The Rachel Sandwich - Half Orderhalf order	850	28	55	57
Denver Omelet - Half Orderhalf order	630	27	45	39
Juan's Breakfast Tacos - Corn Tortilla (2)1 serving	710	27	67	40
Smashed Avocado Benny1 serving	1,070	27	41	79
Scramblin' Eggs & Toast - Lowest Calorie Option1 serving	460	26	42	23
Kids Grilled Cheese1 serving	740	23	75	40
Juan's Breakfast Tacos - Flour Tortillas (1)1 serving	490	22	41	29
Bravocado Toast1 serving	785	21	60	51
Signature Chicken Sausage (3.5 oz)3.5 oz	130	20	2	3.5
Garden Harvest Omelet - Half Orderhalf order	570	20	14	48
Strawberry Shortcake Pancakes1 serving	780	20	115	31
OMG! French Toast1 serving	1,010	20	108	56
Abbot's Plant-Based Chorizo (3.75 oz)3.75 oz	180	19	3	8
Ham Benedict III - Half Orderhalf order	690	19	56	43
Pineapple Upside Down Pancakes1 serving	830	19	127	30
Pineapple Upside Down Pancakes - Flight Sizeflight size	830	19	127	30
Buttermilk Pancakes1 serving	970	19	158	35
Chocolate Chip Pancakes1 serving	970	19	158	35
Ham (3.5 oz ham steak)3.5 oz ham steak	110	18	5	2
MI Bella! Bella! Benny - Half Orderhalf order	670	18	44	48
French Toast Neat1 serving	780	18	118	28
Sweet Potato Pancakes - Gluten-Free1 serving	1,470	18	244	51
Shrimp & Grits - Half Orderhalf order	480	17	21	37
Sweet Potato Pancakes1 serving	1,230	17	202	44
MI Smoked Salmon Benny - Half Orderhalf order	570	16	11	52
OMG! French Toast - Half Orderhalf order	630	16	63	36
Blueberry Pancakes1 serving	730	16	128	20
Polidori Sausage Links (3 links)3 links	310	15	1	27
Top It, Fill It Meats - Sausage (add-on)1 serving	310	15	1	27
Gluten Free Strawberry Shortcake Pancakes1 serving	920	15	111	48
Juan's Breakfast Tacos - Corn Tortilla (1)1 serving	370	14	37	20
Purely Berries & Oats1 serving	670	14	108	21
Smashed Avocado Benny - Half Orderhalf order	700	14	49	51
Pancake Flight1 serving	740	14	105	33
Bravocado Toast - Half Orderhalf order	460	12	33	31
Blueberry Danish Pancake - Single1 pancake	630	12	80	30
Chorizo (3.5 oz)3.5 oz	220	11	1	19
Top It, Fill It Savory Sauces - Sausage Gravy (add-on)1 serving	310	11	22	25
Sweet Potato Veggie Smash Up1 serving	410	11	50	20
Lil' Pardner Pancakes - Highest Calorie Option1 serving	590	11	65	33
Pancake Flight - Gluten-Free1 serving	760	11	104	34
Top It, Fill It Meats - Ham (add-on)1 serving	60	10	3	1
Braised Beef (3 oz)3 oz	100	10	2	6
Latte (Skim Milk)1 serving	110	10	16	0
Latte (2% Milk)1 serving	160	10	16	6
Latte (Whole Milk)1 serving	190	10	16	10
Mocha (Skim Milk)1 serving	240	10	40	6
Mocha (2% Milk)1 serving	280	10	40	11
Strawberry Shortcake Pancake - Single1 pancake	440	10	60	20
Pineapple Upside Down Pancake - Single1 pancake	460	10	65	18
French Toast Cabin at Maple Syrup Pond1 serving	530	10	85	18
Chocolate Chip Pancake - Single1 pancake	550	10	87	21
Cinnamon Roll Pancake - Single1 pancake	690	10	99	30
Bacon makes everything better - especially your Bloody! (add-on)1 serving	90	9	1	7
Mocha (Whole Milk)1 serving	320	9	40	15
French Toast Neat - Half Orderhalf order	420	9	67	14
Sweet Potato Pancake - Single1 pancake	650	9	103	26
Cappuccino (Skim Milk)1 serving	90	8	13	0
Cappuccino (2% Milk)1 serving	130	8	13	5
Cappuccino (Whole Milk)1 serving	150	8	13	8
Plain Pancake - Single1 pancake	420	8	68	14
Blueberry Pancake - Single1 pancake	440	8	72	14
Snooze Hot Chocolate1 serving	490	8	33	37
Top It, Fill It Cheeses - Goat (add-on)1 serving	129	7.6	0.1	10.6
Top It, Fill It Meats - Braised Beef (add-on)1 serving	70	7	2	4
Top It, Fill It Cheeses - Jack (add-on)1 serving	100	7	1	8
Top It, Fill It Cheeses - Cheddar (add-on)1 serving	110	7	1	9
French Toast Cabin at Maple Syrup Pond - Gluten-Free1 serving	480	7	80	17
Vegan Banana Bliss Pancakes1 serving	580	7	111	13
Polidori Sausage Links (3 links) - Patty3 links	130	6	1	12
Top It, Fill It Meats - Chorizo (add-on)1 serving	130	6	1	11
Mocha Iced (Skim Milk)1 serving	150	6	27	2
Mocha Iced (2% Milk)1 serving	170	6	27	5
Chai (2% Milk)1 serving	190	6	30	7
Mocha Iced (Whole Milk)1 serving	190	6	27	7
Toast - Multigrain1 serving	190	6	29	8
Lavender Latte1 serving	200	6	31	6
Chai (Whole Milk)1 serving	220	6	30	10
Gluten Free Pineapple Upside Down Pancakes1 serving	720	6	63	50
Latte Iced (Skim Milk)1 serving	60	5	9	0
Latte Iced (2% Milk)1 serving	80	5	8	3
Latte Iced (Whole Milk)1 serving	100	5	8	5
Chai (Skim Milk)1 serving	140	5	30	0
Toast - Sourdough1 serving	170	5	28	4
Strawberry Shortcake Pancakes - Flight Sizeflight size	220	5	30	10
Chocolate Chip Pancakes - Flight Sizeflight size	370	5	58	15
Lil' Pardner Pancakes - Lowest Calorie Option1 serving	400	5	81	8
Cappuccino Iced (Skim Milk)1 serving	50	4	7	0
Cappuccino Iced (2% Milk)1 serving	70	4	6	3
Cappuccino Iced (Whole Milk)1 serving	90	4	6	4.5
Gluten Free Strawberry Shortcake Pancakes - Flight Sizeflight size	220	4	29	10
Gluten Free Pineapple Upside Down Pancakes - Flight Sizeflight size	280	4	37	13
Buttermilk Pancakes - Flight Sizeflight size	300	4	49	11
Blueberry Pancakes - Flight Sizeflight size	320	4	52	11
Honey Oat Milk Latte1 serving	200	3	35	6
Juices - Orange (Large)large	200	3	45	1
Hash Browns1 serving	240	3	33	11
Cortado (Skim Milk)1 serving	25	2	4	0
Cortado (2% Milk)1 serving	35	2	3	1.5
Cortado (Whole Milk)1 serving	45	2	3	2.5
Chai (Almond Milk)1 serving	130	2	28	3
Juices - Orange (Small)small	140	2	32	0.5
Mocha Iced (Almond Milk)1 serving	140	2	24	4
Toast - Gluten Free Toast1 serving	150	2	21	8
Juices - Grapefruit (Large)large	180	2	44	0
Mocha (Almond Milk)1 serving	220	2	36	9
Juices - Pineapple (Large)large	230	2	56	0.5
Mocha (Coconut Milk)1 serving	230	2	33	12
Gluten-Free Blueberry Pancake (SINGLE)1 pancake	240	2	43	7
Vegan Banana Bliss Pancakes - Flight Sizeflight size	260	2	55	4
Espresso Martini1 serving	280	2	21	9
Top It, Fill It Cheeses - Cotija (add-on)1 serving	22	1.4	0.2	1.8
Iced Tea1 serving	0	1	0	0
Organic Tea1 serving	0	1	0	0
Top It, Fill It Veggies - Asparagus (add-on)1 serving	10	1	2	0
Top It, Fill It Veggies - Mushrooms (add-on)1 serving	25	1	2	2
Top It, Fill It Savory Sauces - Green Chile (add-on)1 serving	30	1	8	2.5
Cappuccino Iced (Almond Milk)1 serving	40	1	5	2
Latte Iced (Almond Milk)1 serving	45	1	6	2
Top It, Fill It Savory Sauces - Ranchero (add-on)1 serving	50	1	5	2.5
Top It, Fill It Veggies - Avocado (add-on)1 serving	60	1	3	5
Cappuccino (Almond Milk)1 serving	70	1	9	3
Latte (Almond Milk)1 serving	80	1	11	4
Latte (Coconut Milk)1 serving	90	1	8	5
Spicy Bloody1 serving	110	1	5	0
Straight Up Bloody1 serving	110	1	5	0
Juices - Grapefruit (Small)small	130	1	31	0
Chai (Coconut Milk)1 serving	140	1	26	7
Mocha Iced (Coconut Milk)1 serving	140	1	23	5
Juices - Pineapple (Small)small	170	1	40	0
Mmm Mmm Mimosa1 serving	200	1	21	0
Strawberry Lavender Lemonade1 serving	200	1	53	0
Palomimosa1 serving	210	1	17	0
Gluten Free Buttermilk Pancake (SINGLE)1 pancake	220	1	39	7
Orange Dreamsicle1 serving	240	1	36	10
Pineapple Upside Down1 serving	240	1	36	10
Strawberry Shortcake1 serving	250	1	39	10
Boozy Strawberry Lavender Lemonade1 serving	300	1	53	0
Top It, Fill It Veggies - Spinach (add-on)1 serving	7	0.9	1	0.2
Top It, Fill It Veggies - Garlic (add-on)1 serving	13	0.6	3	0.1
Top It, Fill It Veggies - Onions, range (add-on)1 serving	14	0.6	3.3	0.1
Top It, Fill It Veggies - Tomato (add-on)1 serving	6	0.4	1.4	0.2
Top It, Fill It Veggies - Peppers (add-on)1 serving	7	0.3	1.6	0.1
Top It, Fill It Veggies - Jalapeños (add-on)1 serving	5	0.2	1.1	0.1
Decaf House Blend Coffee1 serving	0	0	0	0
Local Nitro Cold Brew Coffee1 serving	0	0	0	0
Snooze House Blend Coffee1 serving	0	0	0	0
Americano1 serving	5	0	1	0
Espresso1 serving	5	0	1	0
Cortado (Almond Milk)1 serving	20	0	2	1
Cortado (Coconut Milk)1 serving	25	0	2	1.5
Cappuccino Iced (Coconut Milk)1 serving	40	0	4	2
Flavored Syrup (add-on)1 serving	45	0	11	0
Latte Iced (Coconut Milk)1 serving	45	0	4	2.5
Super Greens1 serving	80	0	21	0
Blackberry Mint Limeade1 serving	90	0	24	0
Juices - Apple (Small)small	140	0	35	0
Juices - Cranberry (Small)small	150	0	38	0
Choice Mimosa Apple1 serving	170	0	19	0
Rejuvenate1 serving	180	0	47	0
Boozy Blackberry Mint Limeade1 serving	190	0	24	0
Juices - Apple (Large)large	200	0	49	0.5
Strawberry Martini Mimosa1 serving	200	0	20	0
Juices - Cranberry (Large)large	210	0	53	0
Morning Marg1 serving	280	0	33	0