How do I find a high-protein meal at Sonny's BBQ?

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

What should I order at Sonny's BBQ 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 Sonny's BBQ meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Sonny's BBQ nutrition numbers?

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

Is Simple Macros free to use at Sonny's BBQ?

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

Can I ask ChatGPT or Claude what to order at Sonny's BBQ?

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

Sonny's BBQ Nutrition Facts & Calorie Calculator

Every order below is built from real Sonny's BBQ 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 Sonny's BBQ orders that stay light on calories without skimping on protein.

High Protein

1xDinner Pulled Chicken Plate with Homemade Coleslaw, Green Beans, No Bread

Meal total

500Calories45gProtein38gCarbs21gFat

High Protein

1xLunch Smoked Turkey Plate with Homemade Coleslaw, Broccoli, No Bread

Meal total

510Calories40gProtein40gCarbs23gFat

Balanced meals

Everyday Sonny's BBQ orders around a moderate calorie and protein target.

High Protein

1xPick 2 Combo with Pulled Chicken, Jalapeno Cheddar Sausage, Green Beans, Broccoli

Meal total

700Calories53gProtein36gCarbs40gFat

High Protein

1xDinner Pulled Chicken Plate with Green Beans, Side Salad

Meal total

710Calories56gProtein57gCarbs31gFat

Bigger, high-protein meals

Heartier Sonny's BBQ orders for a big appetite or a training day.

High Protein

1xPick 2 Combo with BBQ Chicken, Sliced Turkey, Homemade Coleslaw, Baked Potato

Meal total

1,000Calories76gProtein73gCarbs47gFat

High Protein

1xDinner BBQ Chicken Plate with Dark Meat, Homemade Coleslaw, Homestyle Mac & Cheese

Meal total

1,000Calories60gProtein116gCarbs32gFat

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Baby Back Ribs Plate	590–2,520	31–83	48–255	32–137
BBQ Chicken Plate	330–2,450	28–121	22–257	0–127
BBQ Cobb Salad	195–1,181	20–85	3–57	9–86
BBQ Pork by the Pound	1,180–1,320	109	0–16	82–96
BBQ Pork Plate	450–2,240	30–79	8–220	25–129
BBQ Salad	247–1,201	13–68	21–93	14–85
Beef Brisket by the Pound	1,320–1,680	112–128	1–5	89–135
Beef Brisket Plate	510–2,220	35–89	0–215	33–126
Beef Brisket Sandwich	330–1,852	32–89	0–139	23–106
Candied Bacon Burger	710–1,880	45–72	31–159	46–109
Chicken Power Plate	640–1,290	70–80	41–116	21–56
Family Feast	7,410	379	697	359
Jalapeño Cheddar Sausage by the Pound	1,410	78	12	117
Kid's Cheeseburger	220–1,320	19–45	0–112	17–79
Kid's Chicken Tenders	380–1,210	47–61	26–132	10–54
Kid's Grilled Cheese	200–1,230	4–27	3–115	18–75
Kid's Hot Dog	310–960	11–21	26–101	18–53
Kid's Mac and Cheese	320–1,150	10–24	26–132	19–63
Kid's Pork Sandwich	174–1,270	17–40	0–114	13–73
Kid's Ribs	290–1,160	20–34	0–115	23–68
Kid's Turkey Sandwich	140–1,130	24–42	0–111	6–59
Pick 2 Combo	380–3,090	30–123	0–255	14–184
Pick 3 Combo	570–3,860	45–172	0–284	21–236
Pick 4 Combo	760–4,630	60–221	0–313	28–288
Pork 3 Ways	960–2,890	80–144	1–214	70–187
Pork Power Plate	590–1,310	55–65	0–83	41–83
Pork Sandwich	300–1,872	28–80	0–147	21–109
Pulled Chicken by the Pound	740	87	53	22
Pulled Chicken Plate	340–1,940	30–67	21–228	12–97
Pulled Chicken Sandwich	220–1,522	27–74	8–152	7–72
Rack of Baby Back Ribs	970	58	58	57
Sauced & Tossed Chicken Tenders	380–1,784	47–92	26–162	10–105
Sauced & Tossed Smoked Wings	750–2,476	83–152	3–137	45–171
Sauced & Tossed St. Louis Ribs	580–1,723	40–72	0–111	46–125
Smoked Turkey by the Pound	770	127	0	32
Smoked Turkey Plate	350–2,000	35–76	22–219	14–98
Smoked Turkey Sandwich	190–1,482	32–74	0–139	8–73
Sonny's Cuban Sandwich	1,090–1,942	63–80	52–155	69–112
Sonny's Sampler	1,200–3,250	113–181	6–238	79–203
Sonny's Steakburger	445–1,630	37–64	2–133	33–96
St. Louis Ribs by the Pound	950–1,150	66–67	1–49	76–80
St. Louis Ribs Plate	590–2,590	34–80	22–257	41–147
Sweet Carolina Sandwich	650–1,842	45–70	18–157	44–105
Turkey Power Plate	385–1,035	64–74	0–75	16–51
Whole BBQ Chicken	820	100	26	36

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Appetizer Sampler	2,299	94	123	159
BBQ Pork Egg Rolls	1,000	33	79	61
Corn Nuggets	650	8	75	35
Dry-Rubbed Onion Rings	617–862	8–9	70–73	34–59
Fried Okra	520–765	5–6	50–53	33–59
Loaded Tots	1,680–2,110	25–66	160–165	103–133

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Baked Potato	131–290	4–5	37–38	0–14
Baked Sweet Potato	114–230	4	35–39	0–7
Broccoli	30	3	6	0
Cornbread	180	2	31	5
Crinkle Cut Fries	480	6	61	23
Family BBQ Beans	670–3,360	21–106	136–679	13–65
Family Broccoli	130–650	14–68	23–117	2–8
Family Coleslaw	590–2,930	7–34	55–273	38–189
Family Green Beans	110–570	5–23	18–91	3–11
Family Mac & Cheese	910–4,540	27–136	73–363	54–272
Family Potato Salad	910–4,540	8–39	83–414	59–296
Garlic Bread	170–510	4–12	18–54	9–27
Green Beans	30	1	5	1
Homemade Coleslaw	130	2	12	9
Homestyle Mac & Cheese	320	10	26	19
Original Recipe BBQ Beans	240	8	49	5
Potato Salad	270	2	25	18
Side Salad	26–446	3–10	0–27	3–39
Tater Tots	540	6	53	34
Triple Side Sampler	90–1,950	3–30	15–225	0–105

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Fountain Soda	0–230	0	0–65	0
Half Sweet Half Unsweet Tea	88	0	23	0
Half Sweet Tea Half Lemonade	180	0	48	0
Half Unsweet Tea Half Lemonade	98	0	26	0
Kid's 2% Milk	120	8	12	5
Kid's Apple Juice	35	0	9	0
Kid's Hi-C Fruit Punch	190	0	54	0
Lemonade	190–1,669	0	51–448	0
Strawberry Lemonade	265	0	70	0
Sweet Tea	170–1,493	0	44–386	0
Unsweet Tea	5–44	0	1–9	0

Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Chip Cookies	1,000	11	148	49
Cinnamon Apple Monkey Bread	860–2,688	20–60	152–483	20–60
Homestyle Banana Pudding	320	4	54	11

Sonny's BBQ Nutrition Facts & Menu

Macro-friendly Sonny's BBQ meal ideas

Lower-calorie, high-protein

Balanced meals

Bigger, high-protein meals

Sonny's BBQ nutrition highlights

Highest-protein picks

Lightest options

Sonny's BBQ menu nutrition

Sources & data updates

Ordering Sonny's BBQ with macros in mind

Frequently asked questions

Take your Sonny's BBQ order further in the app