High-protein Bruegger's Bagels orders: 15 items with 25 g or more
15 Bruegger's Bagels orders carry at least 25 g of protein at 700 calories or less. Ranked by protein per 100 calories, the Turkey Deli Sandwich leads at 6.7 g per 100 (30 g for 450 cal); by sheer grams the Hot Pastrami Sandwich on Everything has the most, 34 g for 580 calories. None of them reaches 40 g.
Source: Bruegger's Bagels nutrition guide (official), July 31, 2026 edition · Data refreshed
- 15 orders ≥ 25 g
- 6.7g best protein / 100 cal
- 34g most in one item
- 31g in a full meal under 500
As of September 2026, the most protein in a complete Bruegger's Bagels meal under 500 calories is 31 g, and under 700 it is 43 g (A Turkey Deli Sandwich and a 20-ounce Café Au Lait).
The most protein in a complete Bruegger's Bagels meal
The extra 200 calories from 500 to 700 buy 12 g more protein at Bruegger's Bagels. One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein under 500
- Turkey Deli Sandwich450 cal · 30g
- Classic Cold Brew (16 oz)10 cal · 1g
460 of 500 cal · 31 g protein
What to say at the counter: “A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew — 460 cal, 31 g protein.”
Get it at the nearest Bruegger's Bagels →Most protein under 700
- Turkey Deli Sandwich450 cal · 30g
- Café Au Lait (20 oz)249 cal · 13g
699 of 700 cal · 43 g protein
What to say at the counter: “A Turkey Deli Sandwich and a 20-ounce Café Au Lait — 699 cal, 43 g protein.”
Get it at the nearest Bruegger's Bagels →Bruegger's Bagels orders with 25 g+ protein, ranked per calorie
Single orders of 700 calories or less — no desserts, kids' meals, combos, sauces or toppings — by grams of protein per 100 calories, so the Turkey Deli Sandwich (30 g in 450 cal) ranks above the Hot Pastrami Sandwich on Everything (34 g in 580 cal). The median of these 15 orders is 520 calories. Figures as Bruegger's Bagels published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Turkey Deli Sandwich | 450 | 30g | 6.7g |
| 2 | Ham and Cheese Egg White Sandwich | 430 | 26g | 6.0g |
| 3 | Hot Pastrami Sandwich on Everything | 580 | 34g | 5.9g |
| 4 | Pastrami and Swiss Egg Sandwich | 500 | 29g | 5.8g |
| 5 | Turkey Sausage and Cheese Egg White Sandwich | 470 | 27g | 5.7g |
| 6 | Bacon and Cheese Egg White Sandwich | 490 | 28g | 5.7g |
| 7 | Ham and Cheese Egg Sandwich | 470 | 26g | 5.5g |
| 8 | Turkey Sausage and Cheese Egg Sandwich | 520 | 28g | 5.4g |
| 9 | Bacon and Cheese Egg Sandwich | 530 | 28g | 5.3g |
| 10 | Smoked Salmon on Plain | 510 | 26g | 5.1g |
| 11 | Smokehouse Brisket Egg Sandwich | 600 | 30g | 5.0g |
| 12 | Herby Turkey Sandwich on Sesame | 680 | 32g | 4.7g |
| 13 | Pork Sausage and Cheese Egg White Sandwich | 560 | 26g | 4.6g |
| 14 | Sriracha Honey Sunrise Egg Sandwich | 660 | 30g | 4.5g |
| 15 | Pork Sausage and Cheese Egg Sandwich | 610 | 27g | 4.4g |
Build a high-protein Bruegger's Bagels order under your own cap → Ranked by protein, any cap from 200 to 1,500.
Eat at Bruegger's Bagels without blowing your cap
MinMax finds the best Bruegger's Bagels meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Bruegger's Bagels
- Bruegger's Bagels calories & nutrition (114 items listed)
- Bruegger's Bagels under 300 calories (48 orders)
- Bruegger's Bagels under 400 calories (67 orders)
- Bruegger's Bagels under 500 calories (77 orders)
- Bruegger's Bagels under 600 calories (86 orders)
- Bruegger's Bagels calorie calculator (build an order under your cap)
High-protein orders at other chains
3 other chains with their own high-protein page, or see which chain gives the most protein under 500 calories and fast food under 500 calories.