How do I find a high-protein meal at Eggs Up Grill?

Check the highest-protein picks in the Eggs Up Grill nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Eggs Up Grill orders that hit it.

What should I order at Eggs Up Grill if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Eggs Up Grill meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Eggs Up Grill nutrition numbers?

Numbers come from publicly available Eggs Up Grill menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I build a Eggs Up Grill meal for my own calorie and protein targets?

Yes. The Simple Macros app generates Eggs Up Grill orders around your personal calorie and protein targets and lets you include or exclude specific menu items, then log whatever you order.

Is Simple Macros free to use at Eggs Up Grill?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Eggs Up Grill page needs no account.

Can I ask ChatGPT or Claude what to order at Eggs Up Grill?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Eggs Up Grill to hit my macros?" It builds the order from Eggs Up Grill's full official menu against the calories and protein you have left today, and can log it for you.

Eggs Up Grill Nutrition Facts & Menu

Explore the Eggs Up Grill menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 31, 2026Sources & update dates · Menu nutrition table

Eggs Up Grill nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed November 5, 2026. The live builder may be newer. Sources and dates .

Entrées (64)

Eggs Up Grill: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Baja Chicken Omelet	963–1,610	71–89	9–95	74–110
Banana Berry Bliss Pancakes	594–1,172	11–50	95–105	17–67
Berry Balsamic Salad	617–691	26–31	20–27	47–55
Biscuit & Gravy Breakfast	730–929	19–27	74–75	38–57
Blueberry Muffin & Eggs	437–951	14–30	59–92	17–53
Breakfast Quesadilla	932–1,279	43–51	52–97	61–78
Brunch Burger	1,069–1,516	54–66	54–99	59–85
Build-Your-Own Sandwich	170–1,076	4–56	26–104	2–60
Carne Asada Burrito	511–768	25–31	34–67	29–42
Cheesesteak Melt	1,110–1,457	54–62	51–96	79–96
Chicken & Waffles	670–926	31–34	88–121	21–35
Chicken-Fried Steak & Eggs	462–1,192	28–52	53–95	16–69
Chimi Steak Scrambler	917–1,607	57–76	16–102	70–106
Chorizo Scrambler	804–1,451	39–57	19–104	65–101
Churro Crunch French Toast	673–1,138	22–52	113–120	16–57
Cinnamon Swirl French Toast	365–975	18–52	60–88	5–56
Classic Bennie	573–888	35–43	28–60	37–56
Coastal Crab Cake Bennie	580–895	26–34	27–59	41–60
Crab-ocado Scrambler	1,005–1,652	55–74	18–104	80–116
Creme Brulee French Toast	763–1,236	24–54	107–114	28–70
Egg Bomb BLT	432–879	20–32	44–90	19–46
Eggs Up BLT	760–1,107	23–31	24–69	64–81
Founder's Hash & Egg	528–1,417	23–49	39–125	32–87
Full Wafflewich	829–1,276	40–52	116–161	19–46
Goodness Gracious	193–810	17–39	27–103	0–35
Great American Cheeseburger	934–1,281	57–65	65–110	48–65
Greek Scrambler	791–1,438	34–53	16–102	66–103
Half Ham & Cheese Melt	272–1,201	7–52	26–96	8–82
Half Spring Chick	329–1,166	19–56	21–88	11–80
Half Turkey Melt	332–1,307	10–64	27–99	12–88
Hashed Bennie	660–975	31–39	45–77	39–58
Homestead Platter	472–1,187	30–51	13–53	25–86
Honey Berry Yogurt Crunch	237–405	5–14	43–70	3–9
Kids Cheeseburger Meal	463–803	29–39	36–80	22–37
Kids Chicken Tenders	291–631	18–28	27–70	13–28
Kids Grilled Cheese	356–696	11–21	40–84	17–32
Kids Meal	141–992	2–53	0–137	1–66
Little Waffle in the Hen House	371–759	17–44	46–53	12–46
Loaded Homefry Bowl	383–859	25–52	33–42	17–57
Melty Cristo	801–1,318	55–69	76–122	31–64
Oatmeal & Fruit	368–586	3–11	53–96	13–20
Patty Melt	1,058–1,405	62–70	63–108	61–78
Philly Cheese Steak Omelet	369–1,016	27–46	22–108	18–54
Pick 3 Omelet	182–1,553	12–76	9–109	11–113
Pumpkin Cream Pancakes	976–1,404	30–58	120–131	43–79
Red, White & Blue Waffle	330–958	9–47	39–68	15–68
Shrimp & Grits Bowl	1,118–1,317	58–65	140–141	29–48
Signature Cobb Salad	470–714	39–44	15–30	42–66
Southern Staples	815–1,329	39–54	35–68	57–94
Southwest Salad	544–621	30–35	20–27	38–47
Steak & Eggs	420–1,158	44–65	11–73	22–69
Strawberries & Cream Pancakes	692–1,290	14–54	97–108	26–78
Street Corn Steak Bowl	946–1,024	47–49	65–70	53–66
Texas Farm House Omelet	1,076–1,692	65–83	133–215	31–65
The Big Tex Bennie	1,232–1,547	53–61	53–85	90–108
The Classic	44–1,071	7–50	18–102	0–59
The Grand Classic	616–1,828	37–85	157–230	0–77
The Grilled Chick	672–1,019	49–58	44–89	32–49
Three Little Deuces	591–1,314	21–65	84–115	18–78
Turkey Apple Melt	853–1,200	48–56	86–131	36–54
Turkey Avo Club	857–1,204	47–55	64–109	47–64
Ultimate Avocado Toast	622–1,136	22–37	69–102	31–68
Waffle In The Hen House	468–856	15–42	59–66	19–53
Wafflewich	419–866	18–30	47–92	19–45

Sides (27)

Eggs Up Grill: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
French Fries	405	5	52	20
French Toast	228–416	8–13	28–60	9–19
Fresh Fruit	71–142	1–2	17–33	0–1
Grilled Blueberry Muffin	418	5	53	21
Pancake	223–506	2–13	33–67	8–26
Side 2 Bacon + 2 Sausage	197	10	4	16
Side Bacon	116	9	1	9
Side Bagel	347–466	11–18	54–61	10–18
Side Biscuit	335	5	32	21
Side Canadian Bacon	134	17	0	7
Side Chips	223	3	23	14
Side Corned Beef Hash	378	20	31	19
Side Country Ham	125	16	0	6
Side Egg	25–125	4–8	0–1	1–10
Side English Muffin	191	5	26	8
Side Gravy	216	8	9	16
Side Grits	221–307	3–8	29–30	10–17
Side Hollandaise	328	3	1	35
Side Home Fries	276–374	4–9	37–40	13–20
Side of Tots	330	3	34	22
Side Sausage Links	179	6	5	15
Side Sausage Patties	190	7	6	16
Side Sugar-Cured Ham	163	19	3	8
Side Turkey Bacon	85	11	0	5
Side Turkey Sausage	175	22	0	10
Sliced Avocado	112	1	6	10
Waffle	304–470	7–12	23–51	21–30

Drinks (20)

Eggs Up Grill: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cafe Mocha	269	7	38	10
Caramel Cinnamon Smile	264	7	38	10
Coffee	4	0	0	0
Cold Brew	4–168	1–3	0–23	0–12
Dragon's Blush	238	0	62	0
Dreamsicle Mocktail	181–250	3	34–36	4–11
French Vanilla Cappuccino	216	6	28	10
French Vanilla Latte	261	9	32	11
Good Morning Sunrise	165	2	38	1
Hot Cocoa	258	10	42	6
Hot Tea	4	0	0	0
House Latte	121	8	12	5
Iced Tea	4–151	0–1	0–38	0
Iced Toffee Coffee Latte	259	5	41	9
Juice	59–171	0–2	12–44	0–1
Milk	148–229	10	15–35	6
Peachy Palmer	203	0	52	0
Soft Drink	5–218	0–1	0–57	0–1
Sparkling Strawberry Lemonade	216	0	56	0
Toffee Coffee Latte	351	11	51	13

Desserts (2)

Eggs Up Grill: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Boston Cream Donuts	1,086–1,539	14–19	136–196	54–76
Croissant-Style Donuts	330–660	6–12	50–101	14–27

New to tracking? Start with one meal . For a photo of your food, see how to check a photo estimate .

Sources & data updates

Menu data updated: October 31, 2026
Nutrition snapshot refreshed: November 5, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Eggs Up Grill menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Eggs Up Grill for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Eggs Up Grill with macros in mind

Eggs Up Grill nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Eggs Up Grill orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Eggs Up Grill and every other supported chain.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Eggs Up Grill order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Eggs Up Grill meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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