Pit StopTijuana Flats: high-protein, low-calorie picks
Here are the 141 Tijuana Flats items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tijuana Flats publishes (see the source).
127 items are 400 calories or less. 1 have 30 g of protein or more. The most protein at 400 calories or less is Gold Queso - Large (20 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Gold Queso - Largelarge side | 400 | 20 | 9 | 35 |
| Gold Queso - Smallsmall side | 270 | 13 | 6 | 23 |
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 |
|---|---|---|---|
| Gold Queso - Largelarge side | 400 | 20 | 5.0 |
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Questions
What item under 1,000 calories has the most protein at Tijuana Flats?
Gold Queso - Large (large side): 20 g protein, 400 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tijuana Flats?
At 400 calories or less, the most protein comes from Gold Queso - Large (large side): 20 g protein, 400 calories; Gold Queso - Small (small side): 13 g protein, 270 calories.
Where do these Tijuana Flats numbers come from?
From the nutrition information Tijuana Flats publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.