Pit StopTous les Jours: high-protein, low-calorie picks
Here are the 543 Tous les Jours items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Tous les Jours published, as listed on cdn.prod.website-files.com.
465 items are 400 calories or less. 5 have 30 g of protein or more. The most protein at 400 calories or less is Cobb Avocado Bowl (24 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cobb Avocado Bowl1 piece | 250 | 24 | 7 | 14 |
| Chicken Avocado Salad1 piece | 320 | 23 | 24 | 17 |
| Turkey Bacon Egg Salad1 piece | 240 | 22 | 8 | 14 |
| Ham & Cheese Morning Bun1 piece | 320 | 16 | 23 | 18 |
| Spicy Sausage Bread1 piece | 370 | 16 | 23 | 23 |
| Pizza Bread1 piece | 380 | 15 | 48 | 14 |
| Bacon & Cheese Egg Bites1 piece | 170 | 14 | 4 | 11 |
| Café Mocha - 16 fl oz (code 3700000291)16 fl oz | 380 | 14 | 47 | 14 |
| Iced Chocolate - 20 fl oz (code 3700000293)20 fl oz | 390 | 14 | 50 | 13 |
| Spinach & Fontana Egg Bites1 piece | 130 | 13 | 4 | 7 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg Ham Chicken Trio1 set | 600 | 28 | 47 | 33 |
| Tuna Melt Baguette1 piece | 490 | 27 | 43 | 22 |
| Bacon Egg Brioche1 piece | 550 | 27 | 23 | 38 |
| Caprese Sandwich1 piece | 570 | 25 | 47 | 30 |
| Turkey & Cheese Croissant1 piece | 520 | 24 | 36 | 31 |
| Avocado & Turkey Sandwich1 piece | 520 | 23 | 45 | 26 |
| Ham & Cheese Sandwich1 piece | 460 | 22 | 42 | 22 |
| Croque Monsieur1 piece | 600 | 22 | 48 | 33 |
| Egg & Cheese Morning Bun1 piece | 440 | 19 | 23 | 29 |
| Tuna Sandwich1 piece | 480 | 19 | 42 | 25 |
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 |
|---|---|---|---|
| Cobb Avocado Bowl1 piece | 250 | 24 | 9.6 |
| Turkey Bacon Egg Salad1 piece | 240 | 22 | 9.2 |
| Chicken Avocado Salad1 piece | 320 | 23 | 7.2 |
| Tuna Melt Baguette1 piece | 490 | 27 | 5.5 |
| Chicken Club Sandwich1 piece | 630 | 34 | 5.4 |
| Egg Salad Sandwich1 piece | 640 | 34 | 5.3 |
| Ham & Cheese Morning Bun1 piece | 320 | 16 | 5.0 |
| Bacon Egg Brioche1 piece | 550 | 27 | 4.9 |
| Egg Bacon Sandwich1 piece | 730 | 35 | 4.8 |
| Ham & Cheese Sandwich1 piece | 460 | 22 | 4.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg Ham Chicken Trio1 set | 600 | 28 | 47 | 33 |
| Bacon Egg Brioche1 piece | 550 | 27 | 23 | 38 |
| Turkey & Cheese Croissant1 piece | 520 | 24 | 36 | 31 |
| Turkey Bacon Egg Salad1 piece | 240 | 22 | 8 | 14 |
| Egg & Cheese Morning Bun1 piece | 440 | 19 | 23 | 29 |
| Jalapeno Ham Cheese Croissant Sandwich1 piece | 510 | 17 | 22 | 39 |
| Ham & Cheese Croissant1 piece | 430 | 15 | 31 | 27 |
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Questions
What item under 1,000 calories has the most protein at Tous les Jours?
B.E.L.T Sandwich (1 piece): 40 g protein, 930 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Tous les Jours?
At 400 calories or less, the most protein comes from Cobb Avocado Bowl (1 piece): 24 g protein, 250 calories; Chicken Avocado Salad (1 piece): 23 g protein, 320 calories; Turkey Bacon Egg Salad (1 piece): 22 g protein, 240 calories.
What is a high-protein breakfast at Tous les Jours?
Egg Ham Chicken Trio (1 set): 28 g protein, 600 calories; Bacon Egg Brioche (1 piece): 27 g protein, 550 calories; Turkey & Cheese Croissant (1 piece): 24 g protein, 520 calories.
Where do these Tous les Jours numbers come from?
From the nutrition information Tous les Jours publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.