Pit StopWinking Lizard Tavern: high-protein, low-calorie picks
Here are the 183 Winking Lizard Tavern items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Winking Lizard Tavern publishes (see the source).
102 items are 400 calories or less. 66 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Caesar Salad (45 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Caesar Salad1 serving | 300 | 45 | 14 | 7 |
| Kids Plain Traditional Wings1 serving | 350 | 37.5 | 2.5 | 20 |
| Kids Lizard Lips1 serving | 360 | 24 | 31 | 15 |
| Tavern Salad1 serving | 290 | 23 | 10 | 19 |
| House Salad1 serving | 340 | 23 | 13 | 23 |
| Kids Plain Boneless Wings1 serving | 400 | 19 | 26 | 20 |
| Baked Beans1 serving | 376 | 10 | 74 | 6 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheddar Club1 serving | 589 | 59 | 41 | 18.5 |
| Maui Maui1 serving | 560 | 53 | 59 | 10.5 |
| Plain Fowl1 serving | 439 | 51 | 40 | 7 |
| Buffalo Chicken Sandwich1 serving | 439 | 48 | 38 | 5.5 |
| Tavern Salad - BIG1 serving | 584 | 46 | 20 | 38 |
| Buffalo Chicken Salad1 serving | 560 | 42 | 53 | 29 |
| Lizard Lips1 serving | 600 | 40 | 52.5 | 25 |
| Spinach Salad1 serving | 450 | 39 | 12 | 30 |
| Haddock Dinner1 serving | 490 | 32 | 40 | 21 |
| Grilled Cheese1 serving | 466 | 22 | 38 | 28 |
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 |
|---|---|---|---|
| Chicken Caesar Salad1 serving | 300 | 45 | 15.0 |
| Teriyaki Chicken Dinner1 serving | 650 | 86 | 13.2 |
| Plain Fowl1 serving | 439 | 51 | 11.6 |
| Cajun Chicken Spinach Salad1 serving | 780 | 87 | 11.2 |
| Buffalo Chicken Sandwich1 serving | 439 | 48 | 10.9 |
| Kids Plain Traditional Wings1 serving | 350 | 37.5 | 10.7 |
| Cheddar Club1 serving | 589 | 59 | 10.0 |
| Strip Steak12 oz | 758 | 74 | 9.8 |
| Maui Maui1 serving | 560 | 53 | 9.5 |
| Spinach Salad1 serving | 450 | 39 | 8.7 |
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Questions
What item under 1,000 calories has the most protein at Winking Lizard Tavern?
Cajun Chicken Spinach Salad (1 serving): 87 g protein, 780 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Winking Lizard Tavern?
At 400 calories or less, the most protein comes from Chicken Caesar Salad (1 serving): 45 g protein, 300 calories; Kids Plain Traditional Wings (1 serving): 37.5 g protein, 350 calories; Kids Lizard Lips (1 serving): 24 g protein, 360 calories.
Where do these Winking Lizard Tavern numbers come from?
From the nutrition information Winking Lizard Tavern publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.