High-protein Cheddar's Scratch Kitchen plates: 14 with 25 g or more
14 Cheddar's Scratch Kitchen plates carry at least 25 g of protein at 700 calories or less — each dish with the sides and choices it comes with. Ranked by protein per 100 calories, the Grilled Whitefish, Blackened (over seasoned rice) with buttered off-the-cob corn and sweet baby carrots leads at 8.7 g per 100 (57 g for 655 cal); by sheer grams the Grilled Whitefish, Lemon Pepper (over seasoned rice) with buttered off-the-cob corn and fresh steamed broccoli has the most, 59 g for 700 calories. 11 of the 14 clear 40 g.
Source: Cheddar's Scratch Kitchen nutrition guide (official), August 2026 edition · Data refreshed
- 14 plates ≥ 25 g
- 8.7g best protein / 100 cal
- 59g most in one plate
- 34g in a full meal under 500
As of October 2026, the most protein in a complete Cheddar's Scratch Kitchen meal under 500 calories is 34 g, and under 700 it is 59 g (A lemon pepper Grilled Whitefish over seasoned rice with buttered off-the-cob corn and fresh steamed broccoli, and a Coffee).
The most protein in a complete Cheddar's Scratch Kitchen meal
The extra 200 calories from 500 to 700 buy 25 g more protein at Cheddar's Scratch Kitchen. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included.
Most protein under 500
- 8 oz. Top Sirloin Steak330 cal · 30g
- Buttered Off-The-Cob Corn Included side110 cal · 4g
- Sweet Baby Carrots Included side35 cal · 0g
- Coffee0 cal · 0g
475 of 500 cal · 34 g protein
What to tell your server: “An 8 oz Top Sirloin Steak with buttered off-the-cob corn and sweet baby carrots, and a Coffee.”
Get it at the nearest Cheddar's Scratch Kitchen →Most protein under 700
- Grilled Whitefish, Lemon Pepper (over seasoned rice)490 cal · 52g
- Buttered Off-The-Cob Corn Included side110 cal · 4g
- Fresh Steamed Broccoli Included side100 cal · 3g
- Coffee0 cal · 0g
700 of 700 cal · 59 g protein
What to tell your server: “A lemon pepper Grilled Whitefish over seasoned rice with buttered off-the-cob corn and fresh steamed broccoli, and a Coffee.”
Get it at the nearest Cheddar's Scratch Kitchen →Cheddar's Scratch Kitchen plates with 25 g+ protein, ranked per calorie
One row per dish of 700 calories or less with the sides and choices it comes with, by grams of protein per 100 calories. Sides and sauces are counted inside the plate they come with, never ranked on their own. The median of these 14 plates is 695 calories. Figures as Cheddar's Scratch Kitchen published them, rounded to whole numbers (how we check them).
| # | Dish | Counted with | From | Calories as counted | Protein | Protein / 100 cal |
|---|---|---|---|---|---|---|
| 1 | Grilled Whitefish, Blackened (over seasoned rice) | buttered off-the-cob corn and sweet baby carrots | 605 | 655 | 57g | 8.7g |
| 2 | Grilled Chicken Pecan Salad | no dressing | 640 | 640 | 55g | 8.6g |
| 3 | Grilled Whitefish, Lemon Pepper (over seasoned rice) | buttered off-the-cob corn and fresh steamed broccoli | 585 | 700 | 59g | 8.4g |
| 4 | Key West Chicken & Shrimp (over seasoned rice) | southern green beans and sweet baby carrots | 665 | 665 | 49g | 7.4g |
| 5 | 8 oz. Top Sirloin Steak | a broccoli cheese casserole and buttered off-the-cob corn | 425 | 660 | 43g | 6.5g |
| 6 | 8 oz. Grilled Salmon (over seasoned rice) | southern green beans and sweet baby carrots | 685 | 685 | 44g | 6.4g |
| 7 | 8 oz. Grilled Salmon, Blackened (over seasoned rice) | southern green beans and sweet baby carrots | 695 | 695 | 44g | 6.3g |
| 8 | Chicken Caesar Pasta Salad | served as listed | 700 | 700 | 44g | 6.3g |
| 9 | 5 oz. Bourbon-Glazed Salmon & Shrimp (over seasoned rice) | southern green beans and sweet baby carrots | 695 | 695 | 42g | 6.0g |
| 10 | 6 oz. Top Sirloin Steak & Grilled Shrimp | fresh steamed broccoli and sweet baby carrots | 655 | 695 | 41g | 5.9g |
| 11 | 6 oz. Top Sirloin Steak | cheese & bacon mashed potatoes and fresh steamed broccoli | 345 | 700 | 41g | 5.9g |
| 12 | 5 oz. Grilled Salmon (over seasoned rice) | a broccoli cheese casserole and sweet baby carrots | 535 | 695 | 38g | 5.5g |
| 13 | 5 oz. Grilled Salmon, Blackened (over seasoned rice) | buttered off-the-cob corn and fresh steamed broccoli | 545 | 660 | 36g | 5.5g |
| 14 | 5 oz. Grilled Salmon, Bourbon Glazed (over seasoned rice) | fresh steamed broccoli and sweet baby carrots | 655 | 695 | 32g | 4.6g |
Build a high-protein Cheddar's Scratch Kitchen plate under your own cap → Ranked by protein, any cap from 200 to 1,500.
Eat at Cheddar's Scratch Kitchen without blowing your cap
MinMax finds the best Cheddar's Scratch Kitchen 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 Cheddar's Scratch Kitchen
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- Cheddar's Scratch Kitchen calorie calculator (build a plate under your cap)
High-protein orders at other chains
3 other sit-down chains count a dish with its sides too. At the counter chains, see which chain gives the most protein under 500 calories and fast food under 500 calories.