How do I find a high-protein meal at Kwik Trip?

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

What should I order at Kwik Trip 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 Kwik Trip meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Kwik Trip nutrition numbers?

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

Can I build a Kwik Trip meal for my own calorie and protein targets?

Yes. The Simple Macros app generates Kwik Trip 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 Kwik Trip?

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

Can I ask ChatGPT or Claude what to order at Kwik Trip?

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 Kwik Trip to hit my macros?" It builds the order from Kwik Trip's full official menu against the calories and protein you have left today, and can log it for you.

Kwik Trip Nutrition Facts & Menu

Explore the Kwik Trip 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 23, 2026Sources & update dates · Menu nutrition table

Macro-friendly Kwik Trip meal ideas

Every order below is built from real Kwik Trip menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Kwik Trip orders that stay light on calories without skimping on protein.

High Protein

1x3 Ounces Serving Homestyle Pulled Roasted Chicken180Calories16gProtein0gCarbs13gFat
1xBratwurst with No Bun320Calories14gProtein5gCarbs28gFat

Meal total

500Calories30gProtein5gCarbs41gFat

High Protein

1x3 Ounces Serving Homestyle Pulled Roasted Chicken180Calories16gProtein0gCarbs13gFat
1xSteak Ranchero Burrito320Calories14gProtein35gCarbs13gFat

Meal total

500Calories30gProtein35gCarbs26gFat

Balanced meals

Everyday Kwik Trip orders around a moderate calorie and protein target.

High Protein

1x3 Pc Fried Chicken Tenders

Meal total

720Calories75gProtein30gCarbs33gFat

High Protein

1xChicken Caesar Salad140Calories21gProtein5gCarbs4gFat
1xQuarter Pound Cheeseburger560Calories29gProtein40gCarbs32gFat

Meal total

700Calories50gProtein45gCarbs36gFat

Bigger, high-protein meals

Heartier Kwik Trip orders for a big appetite or a training day.

High Protein

1xBuffalo, Regular Order Boneless Chicken Wings460Calories23gProtein42gCarbs26gFat
1xFried Kwik Snack540Calories37gProtein34gCarbs28gFat

Meal total

1,000Calories60gProtein76gCarbs54gFat

High Protein

1xChicken Caesar Salad140Calories21gProtein5gCarbs4gFat
1xHearty Platter Chicken Tender Melt Sandwich860Calories39gProtein55gCarbs50gFat

Meal total

1,000Calories60gProtein60gCarbs54gFat

Kwik Trip 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 September 28, 2026. The live builder may be newer. Sources and dates .

Entrées (127)

Kwik Trip: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Angus Beef Frank	340–490	14–19	5–33	29–31
Bacon Double Cheeseburger	610–1,050	33–65	22–25	42–76
Ballpark Beef Hot Dog	280–430	11–16	4–32	25–27
Beef Stroganoff Casserole	760	29	80	36
Boneless Chicken Wings	200–940	21–27	8–95	9–74
Bratwurst	320–470	14–19	5–33	28–30
Breakfast Sausage	330–480	13–18	1–29	31–33
Buddy Box	660–1,085	23	69–184	34
Buffalo Chicken Egg Roll	170	8	27	6
Buffalo Chicken Macaroni & Cheese	660	34	66	29
Build Your Own Breakfast Sandwich	0–1,462	0–89	0–57	1–104
Burrito	300–360	10–15	33–42	10–17
Cheddarwurst	240–390	12–17	2–30	21–23
Cheeseburger	340–780	16–48	28–31	20–54
Chef Salad	150–440	24–25	8–30	14–44
Chicken & Vegetable Egg Roll	150	6	20	5
Chicken Bacon Macaroni & Cheese	750	36	73	35
Chicken Caesar Salad	140–430	21–22	5–27	4–34
Chicken Gravy Bowl	480	25	35	26
Chicken Pot Pie	620	14	63	35
Chicken Quesadilla	460	19	28	31
Chicken Salad Cranberry Sandwich	470	20	48	22
Chicken Sandwich with Cheese	310–560	14–31	35–38	13–33
Chicken Supreme Salad	160–450	20–21	5–27	7–37
Club Wrap	510	28	43	25
Crispy Chicken Waffle Sandwich	580–770	23–35	61–64	27–42
Crispy Fried Chicken Sandwich	440–690	27–44	49–52	14–34
Croissant Breakfast Sandwich	330–680	14–36	28–33	15–48
Croissant Crust Pizza Slice	390	17	32	21
Deli Sub Sandwich	270–680	15–34	33–74	8–30
Egg Salad Sandwich Premium	440	16	40	24
English Muffin Breakfast Sandwich	290–650	18–36	33–37	9–41
Fettuccine Alfredo Chicken	710	38	69	31
Fish Sandwich with Cheese	310	19	50	10
Fresh Case Salad Combo	257–567	21–23	36–58	4–37
Fresh Case Sandwich or Wrap Combo	517–627	24–29	74–79	13–25
Fried Chicken	280–1,200	21–132	12–48	14–68
Fried Chicken & Gravy Bowl With Mashed Potatoes	480	25	34	26
Fried Chicken Breast	240	26	10	11
Fried Chicken Drumstick	100	7	4	6
Fried Chicken Mixed Cuts	200	18	8	10
Fried Chicken Salad	370	10	6	34
Fried Chicken Salad Sandwich	610	15	33	46
Fried Chicken Tender Wrap	420	31	31	19
Fried Chicken Tenders	720–1,920	75–200	30–80	33–88
Fried Chicken Tenders and Wedges	400	27	29	19
Fried Chicken Thigh	180	13	8	11
Fried Chicken Wing	70	7	3	3
Fried Kwik Snack	540	37	34	28
Fried Pepper Jack'd Chicken Tender Wrap	410	30	30	19
General Tso's Chicken	460	19	62	15
Grilled Cheese Sandwich	310–500	10–22	32–35	17–32
Grilled Chicken Enchilada Bowl	600	32	73	20
Ham & American Swiss Croissant Sandwich	300–490	16–28	28–31	14–29
Ham & American Swiss Flatbread Sandwich	220	16	24	7
Havarti & Ham on a Pretzel Bun	480	26	53	18
Hearty Platter 5 oz Steak & Eggs	1,430	69	93	83
Hearty Platter Battered, Fried Fish	220	13	17	11
Hearty Platter Biscuit & Sausage Gravy	430	9	37	26
Hearty Platter Brats and Kraut	910	33	64	58
Hearty Platter Chicken Nuggets	330	13	12	26
Hearty Platter Chicken Tender Melt Sandwich	860	39	55	50
Hearty Platter Double Up French toast	440	22	26	27
Hearty Platter Double Up Pancakes With Bacon & Eggs	900	37	75	46
Hearty Platter Egg, Sausage Patty, Hash Browns	970	27	43	75
Hearty Platter Farmer's Skillet	990	27	68	55
Hearty Platter Farmer's Skillet Toast	1,060	29	85	64
Hearty Platter Fish Basket	1,310	37	100	86
Hearty Platter French Toast	360	14	37	17
Hearty Platter Ham Skillet	860	36	60	52
Hearty Platter Hand Battered Fish Sandwich No Cheese	490	16	69	17
Hearty Platter Hand Battered Fish Sandwich With Cheese	540	19	70	21
Hearty Platter Kid's Pancake With Sausage Links	370	11	25	24
Hearty Platter Long Haul Hash browns	1,130	42	44	86
Hearty Platter Omelette Veggie	470	25	9	37
Hearty Platter Pancakes	540	17	74	17
Hearty Platter Philly Steak Melt Sandwich	580	34	39	30
Hearty Platter Philly Steak Skillet Base	920	35	48	65
Hearty Platter Turkey Dinner	550	62	60	16
Homestyle Pulled Roasted Chicken	180	16	0	13
Homestyle Roasted Chicken	180	16	0	13
Honey Battered Corn Dog	270	10	27	14
KT Kitchens Chicken Salad Sandwich	600	14	35	44
Kwik Combo	780–1,395	21–30	78–222	36–50
Kwik Combo Large	1,060–1,605	35–37	112–248	53–56
Kwik Combo Small	650–1,265	20–24	71–211	31–41
Macaroni & Cheese Take Home Meal	600	23	50	33
Maple Waffle Breakfast Sandwich	560–600	14–19	42–43	38–40
Meatball & Pepperoni Stromboli	500	26	44	25
Meatloaf Mashed Potatoes Gravy	680	30	68	32
Mushroom & Swiss Burger	560–1,000	30–62	42–45	30–64
New York-Style Crust Pizza Slice	370	17	33	22
oKToberfest Brat Burger	680–1,120	32–64	47–50	40–74
Patty Melt Sandwich	620–1,060	30–62	42–45	37–71
PB+J Sammich	410	12	51	18
Pepper Jack'd Breakfast Burger	390–830	22–54	28–31	23–57
Pepper Jack'd Chicken Quesadilla	430	18	26	29
Pepper Jack'd Patty Melt Sandwich	660–1,100	26–58	35–38	47–81
PepperJack'd Crispy Chicken Sandwich	540–790	32–49	51–54	23–43
Philly Cheese Steak Egg Roll	200	9	22	9
Pork & Vegetable Egg Roll	180	7	20	9
Pork Rib Sandwich with BBQ Sauce	460	15	56	20
Pothole Pizza Slice	250–380	13–19	24–26	12–23
Quarter Pound Bacon Cheeseburger	580–1,020	31–63	40–43	34–68
Quarter Pound Burger & American Cheese Pretzel Bun	650–1,090	30–62	47–50	39–73
Quarter Pound Cheeseburger	560–1,000	29–61	40–43	32–66
Regular Hot Dog	140–290	5–10	2–30	13–15
RollerBite	190–210	11–12	11–14	10–13
Sampler Platter	570–1,710	14–61	51–187	27–119
Sausage, Egg & Cheese Biscuit	520	19	39	32
Southwest Chicken Egg Roll	150	8	24	4
Southwest Egg Roll	180	6	25	6
Spaghetti & Meatballs	670	31	80	25
SPAMwich Classic Brunch	380–570	17–29	29–32	22–37
SPAMwich Western Omelette	350–540	17–29	31–34	18–33
Spicy Chicken Penne	770	39	70	37
Spicy Chicken Sandwich with Cheese	440–690	23–40	36–39	22–42
Thin Crust Pizza	340–380	14–16	35–47	12–19
Three Meat Breakfast Sandwich	520	27	30	33
Tornado	170–270	5–8	23–43	6–9
Traditional Crust Pizza Slice	300–430	14–21	30–40	13–21
Turkey Swiss Cranberry Sandwich	400	23	48	13
Twin Ham Sandwich	430	26	69	18
Western Omelette Bagel with Ham and Cheese	540	31	70	15
Western Omelette Croissant with Cheese	370	16	31	21
Whole Grain Maple Flavored Pancake Wrap	240	7	18	15
Wood Fired Crust Pizza Slice	340	17	29	18

Sides (72)

Kwik Trip: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Alaskan Krab Salad	490	18	30	34
Bacon & Cheese Egg Bites	200	15	4	15
Bacon Mac & Cheese Bites	310	13	24	19
Broccoli Cheddar Bacon Bites	430	12	48	22
Cheese Curds	530	19	37	37
Cheese Filled Breadsticks	330	13	27	19
Cheese Stuffed Spuds	290	6	38	14
Cheeseburger Chowder	250	9	20	15
Chicken Chili Soup	80	4	10	3
Chicken Corn Chowder	80	4	11	3
Chicken With White & Wild Rice Soup	140	6	20	4
Coleslaw	480	3	40	36
Corn Nuggets	360	5	56	16
Deep Fried Ranch	430	8	48	13
Fresh Popcorn	70	0	8	4
Garden Salad	25–315	1–2	5–27	0–30
Grape Cup	117	1	31	0
Hash Brown Stick	80	1	13	4
Hearty Platter American Fries	310	4	40	14
Hearty Platter Bacon	160	12	1	12
Hearty Platter Bagel	310	13	63	1
Hearty Platter Biscuit	260	6	35	11
Hearty Platter Buttered Bagel	380	13	63	8
Hearty Platter Chicken Strips & Ranch	640	35	15	49
Hearty Platter Cracked Wheat Toast with Butter	140	2	14	9
Hearty Platter Croissant	190	4	25	8
Hearty Platter Croissant with Butter	290	4	25	19
Hearty Platter Egg	90	6	0	7
Hearty Platter English Muffin	140	5	28	1
Hearty Platter English Muffin with Butter	220	4	25	12
Hearty Platter French Fries	420	3	35	31
Hearty Platter French Toast 2 pc	190	9	25	6
Hearty Platter Ham	149–181	18	3–4	7–8
Hearty Platter Hash Browns	290	2	37	14
Hearty Platter Honey Wheat Bread	70	2	14	2
Hearty Platter Honey Wheat Toast with Butter	130	2	14	8
Hearty Platter Italian Toast with Butter	140	2	13	8
Hearty Platter Mozzarella Sticks	880	34	72	40
Hearty Platter Multi Grain Toast with Butter	140	3	13	9
Hearty Platter Oatmeal	440	14	80	8
Hearty Platter Oatmeal With Brown Sugar	440	14	80	8
Hearty Platter Pancake (No Butter Or Syrup)	180	6	25	6
Hearty Platter Rye Toast with Butter	140	2	13	9
Hearty Platter Sausage Link	280	11	1	18
Hearty Platter Sausage Patties	344	11	1	33
Hearty Platter Sausage Patty	340	10	1	33
Hearty Platter Sourdough Bread	100	4	19	1
Hearty Platter Sourdough Toast with Butter	270	8	37	10
Hearty Platter Swiss Rye Bread	70	2	13	1
Hearty Platter Texas Toast with Butter	160	3	17	9
Hearty Platter Wedges	430	5	51	24
Hearty Platter White Bread	70	2	14	2
Hearty Platter White Toast with Butter	220	5	30	9
Jalapeño Cheddar Bites	300	8	39	13
Macaroni & Cheese	180–330	7–13	15–28	10–19
Macaroni Salad	650	13	69	36
Mashed Potatoes	140	2	13	8
Mashed Potatoes & Gravy	170–190	3	17–19	10–11
Mini Beef Tacos	360	11	27	11
Mozzarella Sticks	470	17	39	22
Nachos: Chips with Cheese	420	4	49	21
Pork & Vegetable Dumplings	280	9	27	15
Potato Salad with Deviled Egg	580	12	62	32
Potato Wedges	230	2	27	12
Stuffed Nachos	310	8	28	17
The Kwikery Cheesy Broccoli Soup	170	3	23	8
The Kwikery Cheesy Potato & Ham Soup	160	4	23	7
The Kwikery Chicken Dumpling Soup	190	10	25	5
The Kwikery Chicken Noodle Soup	90	7	12	1
The Kwikery Chicken White & Wild Rice Soup	140	6	20	4
Toasted Four Cheese Ravioli	450	15	40	27
Tortilla Chips	150	2	20	7

Drinks (33)

Kwik Trip: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Brewed Tea	0–250	0	0–61	0
Cold Brew Coffee	20–1,221	2–5	3–272	0–11
Dispensed Cappuccino	170–544	1–16	30–100	0–30
Dispensed Hot Chocolate	180–380	0–4	41–90	0–5
Eggnog	281–439	4–6	44–69	10–15
Fountain Drink	0–708	0	0–191	0
Fresh Blend Cold Brew Shake	228–408	3–5	34–61	9–16
Fresh Blend Frappe & Macchiato	172–501	3–8	25–73	5–21
Fresh Blend Frozen Chocolate	271–502	4–10	51–85	5–17
Fresh Blend Fruit Shake	259–554	2–7	49–90	5–23
Fresh Blend Fruit Smoothie	128–454	1–6	30–90	0–11
Fresh Blend Glazer Shake	241–427	3–5	38–68	8–18
Fresh Blend Iced Cold Brew	103–175	0–1	25–42	0
Fresh Blend Lemonade	83–284	0	23–78	0
Fresh Blend Refresher	78–210	0	20–51	0
Ice Box Drink	120–530	0–7	29–88	0–22
Karuba Brewed Coffee	5–1,201	0–4	0–268	0–11
Karuba Gold Americano (Concordia)	6–9	0	0	0
Karuba Gold Cappuccino (Concordia)	90–354	6–8	9–71	2–3
Karuba Gold Chai Latte (Concordia)	217–336	8–11	40–66	2–3
Karuba Gold Espresso & Americano (Franke)	10–488	0–5	2–109	0–6
Karuba Gold Hot Chocolate & Steamer (Franke)	184–735	9–13	32–159	3–9
Karuba Gold Iced Coffee (Franke)	25–624	0–7	5–138	1–7
Karuba Gold Latte (Concordia)	119–386	8–11	13–74	2–3
Karuba Gold Latte (Franke)	80–547	6–11	10–115	2–23
Karuba Gold Macchiato (Concordia)	119–386	8–11	13–74	2–3
Karuba Gold Mocha (Concordia)	246–552	9–12	41–111	4–5
Karuba Gold Mocha & Cappuccino (Franke)	31–735	0–12	6–159	1–9
Karuba Gold Steamer (Concordia)	116–382	8–11	13–77	2–3
Karuba Gold White Americano (Concordia)	54–287	3	5–62	1
Nitro Cold Brew Coffee	30–1,476	1–6	5–312	0–22
Slush	257–1,343	0	65–343	0
Sweet Brew Drink	5–790	0–3	0–208	0

Desserts (22)

Kwik Trip: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Apple Pie Pocket	360	4	62	10
Bagel	300–350	12–13	55–67	1–4
Bismark Donut	370–600	5–10	44–79	19–31
Brownie	370–580	4–7	47–89	19–30
Cake Bar	260–500	3–4	48–78	7–25
Cake Donut	210–340	2–4	21–45	13–19
Cinnamon Roll	500	5	80	17
Cookie	160–330	1–5	26–49	6–13
Cupcake	290–300	1–2	40	14–15
Danish Pastry	350–580	5–10	43–71	17–32
Dunker Donut	300–360	2–3	35–51	13–20
Fritter Donut	410–490	5–6	58–73	18–20
Glazer Donut	260–290	3	32–38	13
Kwikery Pie	275–325	3–5	36–40	13–17
Long John Donut	400–690	5–10	44–77	23–43
Muffin	430–510	5–6	52–64	22–27
Pastry	330–410	4–6	36–43	17–27
Persian Donut	500–640	6–9	52–69	28–39
Raspberry Cheesecake Chimi	370	7	54	14
Ring Donut	400–450	7–9	52–59	17–23
S'mores Cheesecake Chimis	390	6	58	15
Turnover Pastry	390–440	4	36–48	25–26

Sauces & Condiments (9)

Kwik Trip: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Coffee Add-Ins	0–110	0–1	0–28	0–4
Fountain Flavor Add-Ins	0	0	0	0
Franke Flavor Portions	67–240	0	17–64	0
Hearty Platter Onion Addition	40	1	5	2
Hearty Platter Pancake Syrup	190	0	50	0
Hearty Platter Ranch Dressing	320	2	2	34
Hearty Platter Sour Cream	45	1	1	4
Hearty Platter Tartar Sauce	170	0	6	15
Sauces & Condiments	0–230	0–3	0–18	0–23

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 23, 2026
Nutrition snapshot refreshed: September 28, 2026
Meal ideas refreshed: September 28, 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 Kwik Trip menu

kwiktrip.com — Nutrition reference

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 Kwik Trip for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Kwik Trip with macros in mind

Kwik Trip 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 Kwik Trip 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 Kwik Trip 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 Kwik Trip order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Kwik Trip 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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