Pit StopTrue Food Kitchen: high-protein, low-calorie picks
Here are the 149 True Food Kitchen items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition True Food Kitchen publishes (see the source).
87 items are 400 calories or less. 31 have 30 g of protein or more. The most protein at 400 calories or less is Spaghetti Squash Casserole (19 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spaghetti Squash Casserole1 serving | 350 | 19 | 31 | 17 |
| Edamame Dumplings1 serving | 270 | 12 | 26 | 13 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grass-Fed Cheeseburger1 sandwich | 570 | 51 | 44 | 23 |
| Turkey Burger1 sandwich | 600 | 43 | 35 | 32 |
| Chinese Chicken Salad1 serving | 570 | 39 | 42 | 30 |
| Southwest Tofu Scramble1 serving | 580 | 34 | 41 | 32 |
| Tuna Poke Bowl1 serving | 500 | 32 | 57 | 17 |
| Grilled Chicken & Mozzarella Panini1 sandwich | 600 | 31 | 62 | 24 |
| Mediterranean Breakfast Bowl1 serving | 480 | 22 | 43 | 25 |
| Lemon & Feta Hummus1 serving | 600 | 18 | 50 | 37 |
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 |
|---|---|---|---|
| Grass-Fed Cheeseburger1 sandwich | 570 | 51 | 8.9 |
| TFK Classic Chicken Sandwich (Grilled)1 sandwich | 620 | 50 | 8.1 |
| Grass-Fed Burger1 sandwich | 660 | 51 | 7.7 |
| All-American Burger1 sandwich | 710 | 51 | 7.2 |
| Turkey Burger1 sandwich | 600 | 43 | 7.2 |
| Chinese Chicken Salad1 serving | 570 | 39 | 6.8 |
| Tuna Poke Bowl1 serving | 500 | 32 | 6.4 |
| Southwest Tofu Scramble1 serving | 580 | 34 | 5.9 |
| Grilled Sustainable Salmon1 serving | 640 | 37 | 5.8 |
| Chicken Teriyaki Bowl1 serving | 630 | 36 | 5.7 |
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Questions
What item under 1,000 calories has the most protein at True Food Kitchen?
Grass-Fed Cheeseburger (1 sandwich): 51 g protein, 570 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at True Food Kitchen?
At 400 calories or less, the most protein comes from Spaghetti Squash Casserole (1 serving): 19 g protein, 350 calories; Edamame Dumplings (1 serving): 12 g protein, 270 calories.
Where do these True Food Kitchen numbers come from?
From the nutrition information True Food Kitchen publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.