TGI Fridays · high protein

The highest-protein meals at TGI Fridays.

The highest-protein meal we track at TGI Fridays is the 12 oz. New York Strip, Mashed Potatoes & Broccoli — 78g protein for 970 calories. Below are all 16 TGI Fridays meals ranked by protein, from the brand's official nutrition data, not AI guesses.

🥩 Up to 78g protein 🍽️ 16 meals tracked ✓ Officially sourced

Ranked by protein

Every TGI Fridays meal, highest protein first

#	Meal	Protein	Calories
1	12 oz. New York Strip, Mashed Potatoes & Broccoli Garlic-butter NY strip with mashed potatoes and garlic-butter broccoli	78g	970
2	Grilled Chicken, Mashed Potatoes & Broccoli Garlic-butter grilled chicken breast with mashed potatoes and garlic-butter broccoli	52g	910
3	8 oz. Sirloin, Mashed Potatoes & Broccoli Garlic-butter sirloin with mashed potatoes and garlic-butter broccoli	51g	780
4	Bacon Ranch Chicken Sandwich & Fries Grilled chicken sandwich with bacon, ranch, and side of seasoned fries	50g	1050
5	Salmon, Jasmine Rice & Broccoli Salmon fillet with jasmine rice and garlic-butter broccoli	45g	780
6	Grilled Salmon with Broccoli Garlic-butter broccoli side, no starch	40g	430
7	Grilled Salmon Fillet Sustainably raised salmon portion only, no side	37g	280
8	Sirloin & Fries Meal Deal 6 oz. sirloin steak with side of seasoned fries	33g	500
9	Aloha Chicken Bowl Grilled chicken rice bowl with pineapple and vegetables	26g	630
10	6 oz. Center-Cut Sirloin Garlic-Butter, no side	23g	240
11	6 oz. Sirloin, Whiskey-Glazed Whiskey-glaze sauce, no side	23g	330
12	Whiskey-Glazed Chicken Breast & Fries Grilled chicken breast with whiskey-glaze and side of seasoned fries	23g	420
13	Garlic Shrimp with Jasmine Rice Six sauteed garlic shrimp over jasmine rice	23g	560
14	Chicken Caesar Salad Grilled chicken over romaine with Caesar dressing and parmesan	23g	730
15	Grilled Chicken Breast Apple Butter BBQ glaze, no side	20g	160
16	Crispy Chicken Fingers (3pc) Classic breading, no dipping sauce or side	19.7g	240

MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →

Want the full macro breakdown — carbs, fat and allergens — for every TGI Fridays meal? See the full TGI Fridays menu → · Low-calorie TGI Fridays meals → · Keto TGI Fridays meals → · All chains ranked →

TGI Fridays protein — common questions

What has the most protein at TGI Fridays?

The highest-protein meal we track at TGI Fridays is the 12 oz. New York Strip, Mashed Potatoes & Broccoli with 78g of protein (970 calories). The runner-up is the Grilled Chicken, Mashed Potatoes & Broccoli at 52g.

What's a high-protein, low-calorie option at TGI Fridays?

For the most protein per calorie at TGI Fridays, order the Grilled Salmon Fillet — 37g of protein for 280 calories.

How many TGI Fridays meals have 30g of protein or more?

8 of the 16 TGI Fridays meals we track pack at least 30g of protein. The table above ranks every one by protein.

4.7 1000+ App Store ratings

“Great app that comes in handy while dieting. I don't have to think about what to order, any pick from the app will keep me within my calories.”

Buttah01 · App Store review

“I've never had an app tell me all the healthy options at different fast foods.”

heyboo.22 · App Store review

“Helped me hit my goals and gave amazing recommendations!”

LochlainHart · App Store review

Hit your protein goal at TGI Fridays.

MacroBite scores every TGI Fridays meal against the calories and protein you have left today — and logs it in one tap.

Download on the App Store

Rated 4.7★ by 1000+ people · 3-day free trial · Cancel anytime

Log your TGI Fridays meals in one tap Get app