Muscle Gain
Best High-Protein Chili's Orders in 2026
The best high-protein Chili's orders in 2026, from Classic Sirloin to grilled chicken fajitas, with official calories, protein and sodium for each.
The short answer
The best high-protein order at Chili's in 2026 is a 10 oz Classic Sirloin with steamed broccoli and asparagus: about 465 calories and 60 grams of protein, based on Chili's nutrition calculator. For chicken, the Margarita Grilled Chicken has 69 grams of protein for 640 calories as served. Skip the nachos, cheese fries and Crispers, which add far more calories than protein.
Chili's has more lean protein than its burger and nacho menu suggests. The steaks are sold without sides, so you choose exactly what goes on the plate, and a 10 oz Classic Sirloin has 54 grams of protein for 390 calories. The Guiltless Grill section lists its dishes as served.
The calories pile up in the fried and cheesy dishes. Chicken Bacon Ranch Nachos are 2,260 calories, and a 6-count order of Honey Chipotle Crispy Crispers is 1,560 before sides. Here's what to order instead, using the nutrition information Chili's publishes through its online nutrition calculator.
What has the most protein at Chili's?#
The biggest protein numbers at Chili's come with huge calorie counts: a Full Rack of House BBQ ribs has 136 grams of protein for 2,160 calories, and the Bacon Rancher Burger has 107 grams for 1,710. For protein per calorie, the sirloin steaks lead the menu:
| Item | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| Surf & Turf Sirloin, 10 oz* | 450 | 66 g | 14.7 g |
| Classic Sirloin, 10 oz* | 390 | 54 g | 13.8 g |
| Classic Sirloin, 6 oz* | 250 | 34 g | 13.6 g |
| Guiltless 10 oz Sirloin | 450 | 59 g | 13.1 g |
| Fajita Grilled Chicken** | 480 | 62 g | 12.9 g |
| Guiltless 6 oz Sirloin | 300 | 38 g | 12.7 g |
| Fajita Trio** | 590 | 71 g | 12.0 g |
| Surf & Turf Ribeye* | 690 | 78 g | 11.3 g |
| Classic Ribeye* | 620 | 67 g | 10.8 g |
| Margarita Grilled Chicken | 640 | 69 g | 10.8 g |
| Guiltless Grill Chicken Platter | 350 | 35 g | 10.0 g |
| Fajita Grilled Steak** | 570 | 57 g | 10.0 g |
| Ancho Salmon (Guiltless Grill) | 590 | 48 g | 8.1 g |
| 8 Count Wings, Buffalo | 990 | 74 g | 7.5 g |
| Grilled Chicken Sandwich*** | 740 | 51 g | 6.9 g |
*Steaks exclude loaded mashed potatoes and broccoli. **Fajitas exclude tortillas, toppings, rice and beans. ***Sandwiches exclude fries, mac & cheese and side ranch. Guiltless Grill items are listed as served. Nutrition from Chili's nutrition calculator as of October 2026; check your local menu before ordering.
What is the best high-protein meal at Chili's?#
The best high-protein meal at Chili's is a sirloin with two vegetable sides. These orders are added up from Chili's published item values:
| Order | Calories | Protein |
|---|---|---|
| Classic Sirloin 10 oz + Steamed Broccoli + Asparagus | 465 | 60 g |
| Surf & Turf Sirloin 10 oz + Steamed Broccoli | 490 | 69 g |
| Classic Sirloin 6 oz + Steamed Broccoli + Black Beans | 400 | 43 g |
| Guiltless 10 oz Sirloin (as served) | 450 | 59 g |
| Margarita Grilled Chicken (as served) | 640 | 69 g |
| Fajita Grilled Chicken + 4 corn tortillas + Black Beans | 830 | 73 g |
The 10 oz Classic Sirloin with broccoli and asparagus is the best balance: 60 grams of protein for about 465 calories, roughly 13 grams per 100 calories, and 1,335 mg of sodium. The Surf & Turf Sirloin adds seared shrimp for 66 grams of protein before sides, but its 1,760 mg of sodium is most of the FDA's 2,300 mg daily value before sides.
Are Chili's fajitas high in protein?#
Yes. The Fajita Grilled Chicken has 62 grams of protein for 480 calories, and the Fajita Trio has 71 grams for 590. Those counts cover only the sizzling skillet, so the plate is bigger than it looks: Chili's menu lists its fajita plates, which come with toppings, at 910 to 1,250 calories.
You can keep fajitas lean by building them yourself. Four corn tortillas are 240 calories, versus 390 for four flour tortillas. Black beans add 6 grams of protein for 110 calories, while the Fresh Fajita Toppings add 260 calories. Sodium is the catch: the Fajita Grilled Chicken alone has 2,180 mg.
Which Chili's steak has the best protein per calorie?#
The Surf & Turf Sirloin has the best protein per calorie at Chili's, at about 14.7 grams per 100 calories, because the seared shrimp add protein for only about 60 calories. The plain Classic Sirloin is close behind:
- Classic Sirloin, 6 oz: 250 calories, 34 grams of protein, 630 mg of sodium.
- Classic Sirloin, 10 oz: 390 calories, 54 grams, 950 mg.
- Surf & Turf Sirloin, 10 oz: 450 calories, 66 grams, 1,760 mg.
- Classic Ribeye: 620 calories, 67 grams, 1,440 mg.
The default sides change the math. Chili's steak values exclude the loaded mashed potatoes (320 calories) and broccoli (40). Swapping the potatoes for asparagus (35 calories) keeps a 10 oz sirloin plate with broccoli at about 465 calories. The Guiltless versions are listed as served, at 300 calories for 6 oz and 450 for 10 oz.
Is Chili's grilled chicken high in protein?#
Chili's grilled chicken is high in protein, but how it's served decides the calories. The Margarita Grilled Chicken has 69 grams of protein for 640 calories as served, and the Guiltless Grill Chicken Platter has 35 grams for 350. The Grilled Chicken Sandwich has 51 grams but 740 calories before fries.
Watch the sodium on the chicken plates. The Margarita Grilled Chicken has 2,660 mg, more than the FDA's daily value in one dish. The Guiltless Grill Chicken Platter has 1,480 mg. For lighter Chili's picks with less protein, see our best low-calorie Chili's orders.
What should you skip at Chili's when you want protein?#
Skip the loaded appetizers, fried chicken and cream-sauce pastas. They do have protein, but they cost far more calories and sodium for it:
- Chicken Bacon Ranch Nachos: 2,260 calories and 4,280 mg of sodium for 112 grams of protein.
- Texas Cheese Fries: 1,790 calories and 72 grams of protein.
- Honey Chipotle Crispy Crispers, 6 count: 1,560 calories, 68 grams of protein and 73 grams of sugar, before fries and mac & cheese.
- Quesadilla Explosion Salad with Crispers: 1,420 calories and 51 grams. The grilled chicken version is 1,180 calories for 58 grams.
- Cajun Pasta with Grilled Chicken: 1,160 calories, 64 grams of protein and 3,550 mg of sodium. A 10 oz Classic Sirloin gives you 54 grams for 390 calories.
Sides and drinks matter too. Homestyle Fries are 420 calories with 6 grams of protein, while Steamed Broccoli is 40. A regular-cup Coca-Cola is 110 calories; Coca-Cola Zero, Diet Coke and unsweetened iced tea are 0 to 5.
How does Chili's compare to other restaurants for protein?#
Chili's is one of the better sit-down chains for protein because its steaks and fajita meats are listed on their own, without sides. A 10 oz Classic Sirloin works out to almost 14 grams of protein per 100 calories. The same build-your-plate approach works at Mexican restaurants without posted numbers, as our guide to high-protein Mexican restaurant orders shows.
Protein matters if you lift. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day.
At a local grill or Tex-Mex place without posted nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What is the highest protein meal at Chili's?#
A Full Rack of House BBQ ribs has the most protein of Chili's single entrees, at 136 grams for 2,160 calories. For far fewer calories, the Surf & Turf Ribeye has 78 grams for 690 before sides, according to Chili's nutrition calculator.
How much protein is in a Chili's 6 oz sirloin?#
The 6 oz Classic Sirloin has 34 grams of protein and 250 calories without sides. The Guiltless 6 oz Sirloin, served with its sides, has 38 grams and 300 calories.
How much protein is in Chili's Margarita Grilled Chicken?#
The Margarita Grilled Chicken has 69 grams of protein and 640 calories as served. It also has 2,660 mg of sodium.
How much protein is in Chili's chicken fajitas?#
The Fajita Grilled Chicken has 62 grams of protein and 480 calories, excluding tortillas, toppings, rice and beans. Chili's menu lists full fajita plates at 910 to 1,250 calories.
What is the healthiest high-protein order at Chili's?#
A 6 oz Classic Sirloin with steamed broccoli and black beans is a strong pick: about 400 calories, 43 grams of protein and 1,360 mg of sodium. For more protein, the 10 oz sirloin with broccoli and asparagus has about 60 grams for 465 calories.
Sources#
- Chili's: Nutrition, Chili's nutrition page linking to its online nutrition calculator
- Chili's Nutrition Calculator (Nutritionix), calories, protein and sodium for steaks, fajitas, Guiltless Grill, sides, appetizers and drinks
- Chili's: Menu, menu calories for steaks, Guiltless Grill items and fajita plates
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Sodium in Your Diet, the 2,300 mg daily value for sodium