What is the best high-protein order at True Food Kitchen?

What is the best high-protein order at True Food Kitchen?

The best high-protein order at True Food Kitchen is the TFK Classic Chicken Sandwich (Grilled): 50g of protein for 620 calories, or 8.1g of protein per 100 calories, the most efficient dish that comes with its protein included. The Grass-Fed Burger is next with 51g for 660 calories, and the Chinese Chicken Salad has 39g for 570 calories (37g for 490 if you skip the dressing). For the most protein in one dish, Steak Frites has 78g for 1,190 calories. The trap is the bowls and several salads: True Food lists them without a protein, at 7g to 23g, so an add-on like chicken (37g for 260 calories) is what makes them a real meal. Burger and sandwich numbers leave out the side. Every number here comes from True Food Kitchen's September 2026 nutritional guide, the guide embedded on its nutrition page when we checked in November 2026.

Every True Food Kitchen entree, ranked by protein per calorie

Ranked by grams of protein per 100 calories. Higher means more protein for every calorie. This table covers dishes whose listed values include their protein. Burgers and sandwiches are shown without the side. Bowls and salads listed without a protein are in their own section below.

Source: True Food Kitchen September 2026 Nutritional Guide, the guide embedded at truefoodkitchen.com/nutritionalguide, retrieved November 4, 2026.

True Food Kitchen bowls and salads that need a protein

The guide notes that these bowls and salads do not include your choice of protein. On their own they run 7g to 23g.

Here is what each add-on brings. Chicken has the most protein at 37g for 260 calories, and shrimp is the most efficient at 33g for 200.

Put them together and these dishes look very different:

These are simple sums of the dish and the add-on from the same guide.

Best True Food Kitchen orders at 650 calories or less

• TFK Classic Chicken Sandwich (Grilled): 50g of protein, 620 calories
• Turkey Burger: 43g of protein, 600 calories
• Chinese Chicken Salad: 39g of protein, 570 calories
• Grilled Sustainable Salmon: 37g of protein, 640 calories
• Southwest Tofu Scramble: 34g of protein, 580 calories
• Tuna Poke Bowl: 32g of protein, 500 calories

Best vegan and vegetarian high-protein orders at True Food Kitchen

The Southwest Tofu Scramble on the brunch menu has 34g of protein for 580 calories. At lunch or dinner, a Mediterranean Hummus Bowl with tofu reaches 37g for 840 calories, and a Teriyaki Quinoa Bowl with tofu has 24g for 610. The Spinach & Wild Mushroom Pizza has 29g, but for 1,090 calories, and the Plant-Based Double Cheeseburger has 20g for 750. For more meat-free ideas, see plant-based protein maxing.

Quick answers

What has the most protein at True Food Kitchen? Steak Frites, at 78g for 1,190 calories. Rancher's Hash on the brunch menu has 57g.

What is the leanest high-protein meal at True Food Kitchen? The TFK Classic Chicken Sandwich (Grilled), at 50g of protein for 620 calories before the side. The Chinese Chicken Salad without dressing (37g, 490 calories) is the leanest salad.

How much protein is in a True Food Kitchen bowl? 10g to 23g before you add a protein, except the Tuna Poke Bowl, which has 32g built in. Adding chicken brings the Ancient Grain Bowl to 49g for 820 calories.

How much protein is in True Food Kitchen chicken? The chicken add-on has 37g of protein and 260 calories. The Chicken Parmesan entree has 50g.

Logging it without the homework

In TrakMac you just say what you had out loud, like "True Food Kitchen grilled chicken sandwich," and it logs the calories, protein, carbs and fat for you. No searching a database, no guessing at portions. You can also ask the TrakMac Coach whether it fits the rest of your day, and it answers using your own logs.

These are close-enough numbers for everyday tracking, not medical or dietary advice. Restaurants note that values can vary by location.