Boston Pizza is not exactly a “lean protein bowl” restaurant.

It is pizza, pasta, wings, ribs, burgers, sandwiches, nachos, poutine, and sports-bar-style comfort food. So if you walk in looking for a high-protein meal, the menu can be confusing.

Some items have a lot of protein because they are huge. A full order of nachos can have over 100g of protein, but it can also have more than 2,000 calories. Some pasta dishes have 60g+ protein, but they may also come with 1,300–2,000 calories. Wings can be extremely high in protein, but also high in fat and sodium. A salad can be either a strong protein choice or mostly dressing and toppings depending on how it is built.

So the best question is not just:

“What has the most protein?”

The better question is:

“Which Boston Pizza meals give the most protein for the calories?”

That is how this guide ranks the menu.

This article uses Boston Pizza’s official nutrition page, which lists menu categories including apps, mains, bowls and salads, sandwiches and burgers, sides, GlutenWise items, kids’ items, pasta, and pizza. Boston Pizza’s nutrition page also shows calories, protein, carbohydrates, fat, sodium, and other nutrition values for each listed item.

This is not medical advice or a personalized diet plan. Protein needs vary by body size, age, activity level, health status, and goals. Health Canada’s dietary reference tables list adult protein RDAs around 0.80g per kilogram of body weight per day, with needs varying by age, sex, pregnancy, lactation, and individual circumstances.

Quick answer: the best high-protein Boston Pizza orders

Best pure protein add-on

Chicken Breast

Boston Pizza lists Chicken Breast at 150 calories and 33g of protein. That is the strongest protein-per-calorie item in the nutrition data, but it is more of a protein add-on than a full meal by itself.

Best custom high-protein light meal

Starter Garden Salad + Chicken Breast

A Starter Garden Salad is listed at 170 calories and 2g protein, while Chicken Breast is 150 calories and 33g protein. Together, that gives about 320 calories and 35g protein, before any extra dressing or customization.

Best custom high-protein Caesar option

Starter Caesar Salad + Chicken Breast

A Starter Caesar Salad is listed at 260 calories and 10g protein. Add the Chicken Breast, and the order becomes about 410 calories and 43g protein. That is one of the best protein-per-calorie builds at Boston Pizza if the restaurant allows the add-on.

Best standard menu item for protein efficiency

Wings, Starter Size

Boston Pizza’s wings listings show starter-size wings around 780–830 calories with 72–83g protein, depending on the listed version. That is a very strong protein-per-calorie ratio, but the same listings also show high fat and sodium, so this is not automatically the “healthiest” option.

Best lower-calorie standard item

Chicken Fingers, Original

Boston Pizza lists Original Chicken Fingers at 400 calories and 32g protein. That makes it one of the best standard menu items if you want a real protein-focused order without going over 700 or 1,000 calories.

Best salad meal

Chicken Caesar Salad, Entrée Size

The entrée-size Chicken Caesar Salad is listed at 680 calories and 53g protein. It is high in protein, but also high in fat, so it works better as a protein meal than as a low-calorie salad.

Best sandwich if you want grilled chicken

Honey Dill Chicken Sandwich, Grilled Chicken Version

Boston Pizza’s nutrition page lists the grilled chicken version at 630 calories and 45g protein. That is one of the better full-meal options if you want a sandwich-style order.

Best high-protein entrée if calories are less strict

Full Rack Slow-Roasted Pork Back Ribs

The full rack is listed at 1,080 calories and 65g protein. That is high-protein, but not low-calorie. The half rack is more moderate at 670 calories and 36g protein.

How this ranking works

This guide ranks Boston Pizza meals by protein per calorie, not just total protein.

The formula is:

Protein score = grams of protein per 100 calories

So if a meal has 40g of protein and 800 calories, the score is 5g protein per 100 calories.

That matters because some Boston Pizza items are high-protein only because they are very large.

For example:

BP’s Classic Nachos, full size

2,100 calories
105g protein

That is a lot of protein, but it is also a very large calorie load.

Compare that with:

Chicken Fingers, Original

400 calories
32g protein

That is less total protein, but a much better protein-per-calorie meal.

The ranking below favors protein efficiency first, then practical usefulness.

Boston Pizza high-protein meals ranked

1. Chicken Breast add-on

Calories: 150
Protein: 33g
Protein score: about 22g per 100 calories

This is the strongest protein item in the official nutrition data.

The catch is that it is not really a full meal. It is a protein add-on or building block. But if your goal is protein for the fewest calories, nothing else comes close.

Best uses:

Add it to a starter salad.
Add it to a lower-protein salad.
Use it to turn a side into a meal.
Pair it with vegetables instead of a heavy side.

Best order idea:

Chicken Breast + Starter Garden Salad

Why it works:

The chicken gives the protein. The salad gives volume. Together, they are much more macro-friendly than most full-size entrées.

Watch out for:

Dressing
Added cheese
Fried sides
Whether your location allows the add-on exactly as requested

2. Starter Garden Salad + Chicken Breast

Approximate calories: 320
Approximate protein: 35g
Protein score: about 10.9g per 100 calories

This is probably the best custom high-protein, lower-calorie Boston Pizza meal.

The Starter Garden Salad is listed at 170 calories and 2g protein. The Chicken Breast is listed at 150 calories and 33g protein. Together, that gives about 320 calories and 35g protein before extra dressing or modifications.

Why it works:

High protein
Low calorie for a restaurant meal
More volume than chicken alone
Much lighter than pasta, pizza, burgers, or bowls

Best order:

Starter Garden Salad with Chicken Breast, dressing on the side.

If you want it more filling:

Add extra vegetables.
Ask for dressing on the side.
Skip fried sides.
Avoid turning it into a nacho or poutine meal afterward.

Watch out for:

Creamy dressings
Extra cheese
Oil-heavy toppings
Portion variation

3. Starter Caesar Salad + Chicken Breast

Approximate calories: 410
Approximate protein: 43g
Protein score: about 10.5g per 100 calories

This is another strong custom build.

The Starter Caesar Salad is listed at 260 calories and 10g protein. Add the Chicken Breast, and the meal becomes about 410 calories and 43g protein.

Why it works:

High protein
Still moderate in calories
More satisfying than a plain garden salad for many people
Good if you want Caesar flavor without ordering a huge entrée

Best order:

Starter Caesar Salad with Chicken Breast, dressing on the side.

Watch out for:

Caesar dressing
Croutons
Parmesan
Sodium

This is protein-efficient, but it is not automatically light if the salad is heavily dressed.

4. Wings, Starter Size

Calories: about 780–830
Protein: about 72–83g
Protein score: about 9.2–10g per 100 calories

Wings are one of the highest-protein options at Boston Pizza.

The starter-size wings listings show 780 calories and 72g protein in one version, and 830 calories and 83g protein in another. The double-order versions are also very high in protein, but they move into the 1,560–1,650 calorie range.

Why they rank high:

Very high protein
Low carbs compared with many other BP items
Strong protein-per-calorie score
Good if your goal is protein and carbs are not the priority

Why they are not automatically the best choice:

High fat
High sodium
Easy to overeat
Sauces can change the numbers
Often ordered with beer, fries, dips, or other appetizers

Best order:

Starter Wings, skip extra dips or use them lightly.

Best if:

You want maximum protein.
You are not trying to stay very low-calorie.
You are okay with a higher-fat, higher-sodium meal.

Not ideal if:

You are watching sodium.
You want a lean protein meal.
You want to stay under 500 calories.

Health Canada’s Daily Value for sodium is 2,300mg for adults and children four or older, and some Boston Pizza high-protein items get close to or exceed that amount in one order.

5. Baked Salmon

Calories: 370
Protein: 35g
Protein score: about 9.5g per 100 calories

Baked Salmon is one of the best protein-per-calorie items listed.

Boston Pizza lists Baked Salmon at 370 calories and 35g protein, with only 1g carbohydrate and 290mg sodium in the listed data.

Why it works:

High protein
Moderate calories
Low carbs
Much lower sodium than many other high-protein BP items
Better protein efficiency than most sandwiches, pastas, pizzas, and bowls

Best order idea:

Baked Salmon + Garden Salad

If you combine Baked Salmon with a Starter Garden Salad, you get a higher-volume meal at roughly 540 calories and 37g protein, before extra dressing.

Watch out for:

Sides
Sauces
Whether salmon is available as a standalone entrée or add-on at your location

6. Chicken Fingers, Original

Calories: 400
Protein: 32g
Protein score: 8g per 100 calories

Original Chicken Fingers are one of the best standard menu choices for protein efficiency.

Boston Pizza lists Original Chicken Fingers at 400 calories and 32g protein. That is a strong result for a restaurant item, especially compared with many pasta, burger, and pizza options.

Why it works:

32g protein
400 calories
Simple order
Much easier to fit than many entrées
Better protein-per-calorie value than most pasta and pizza meals

Best order:

Original Chicken Fingers, sauce on the side.

Watch out for:

Dipping sauces
Fries
Combo-style ordering
Adding poutine or garlic fries

This is not a “lean grilled chicken” order, but it is one of the most efficient standard protein meals on the menu.

7. Chicken Caesar Salad, Entrée Size

Calories: 680
Protein: 53g
Protein score: about 7.8g per 100 calories

The Chicken Caesar Salad is high in protein, but it is not a low-calorie salad.

Boston Pizza lists the entrée-size Chicken Caesar Salad at 680 calories and 53g protein. It also lists 49g fat, which is why the calories are higher than many people expect from a salad.

Why it works:

53g protein
Lower carbs than many pasta or pizza options
Filling
Good if you want a full salad meal

Best order:

Chicken Caesar Salad, dressing on the side.

How to make it more macro-friendly:

Use less dressing.
Ask for dressing on the side.
Skip extra cheese if possible.
Avoid adding a side of fries or garlic bread.

Best for:

High-protein lunch or dinner
Lower-carb meal
People who want a salad but still need real protein

Not ideal if:

You expect it to be very low-calorie
You are watching fat or sodium closely

8. Honey Dill Chicken Sandwich, grilled chicken version

Calories: 630
Protein: 45g
Protein score: about 7.1g per 100 calories

This is one of the best sandwich-style orders.

Boston Pizza’s nutrition page lists the grilled chicken version at 630 calories and 45g protein. The fried version is higher in calories at 760 calories and 38g protein, so the grilled version is clearly the better protein-per-calorie choice.

Why it works:

45g protein
Lower calorie than many burgers and sandwiches
Better than the fried version for protein efficiency
A real meal, not just a side or add-on

Best order:

Honey Dill Chicken Sandwich with grilled chicken.

Better customization:

Skip fries if they come as a side.
Choose a lighter side if available.
Ask for sauce on the side if possible.

Watch out for:

Sauces
Fried version
Side choice
Sodium

9. Montréal Smoked Meat Sandwich

Calories: 910 standard listing
Protein: 59g
Protein score: about 6.5g per 100 calories

The Montréal Smoked Meat Sandwich is a high-protein option, but it is not light.

Boston Pizza’s standard sandwich listing shows 910 calories and 59g protein. A separate GlutenWise section appears to list a version at 740 calories and 57g protein, but the exact version available may depend on location and ordering format.

Why it works:

Very high protein
More protein-efficient than many burgers and pastas
Lower carbohydrate than many full pasta or pizza meals

Why it can be a problem:

High calories
High fat
Very high sodium
Easy to combine with fries or another side

Best order:

Montréal Smoked Meat Sandwich, lighter side if available.

Watch out for:

Sodium
Side choice
Portion size
GlutenWise versus standard nutrition differences

10. Grilled Chicken Clubhouse

Calories: 1,040 standard listing
Protein: 63g
Protein score: about 6.1g per 100 calories

The Grilled Chicken Clubhouse has a lot of protein, but also a lot of calories.

Boston Pizza lists the standard Grilled Chicken Clubhouse at 1,040 calories and 63g protein. Another listing in the GlutenWise section shows 830 calories and 51g protein, so check your exact order format if you are using Boston Pizza’s nutrition tool.

Why it works:

63g protein in the standard listing
More protein than most sandwiches
Useful if total protein matters more than calories

Why it is not a top “lean” pick:

Over 1,000 calories
High fat
Often served with a side
Less efficient than chicken breast, salmon, wings, chicken fingers, or the Chicken Caesar Salad

Best order:

Grilled Chicken Clubhouse, lighter side or no side if possible.

Watch out for:

Bacon
Cheese
Mayo or sauces
Fries
Sodium

11. Slow-Roasted Pork Back Ribs, Full Rack

Calories: 1,080
Protein: 65g
Protein score: about 6g per 100 calories

The full rack of ribs is high-protein, but it is a larger meal.

Boston Pizza lists the full rack at 1,080 calories and 65g protein, and the half rack at 670 calories and 36g protein.

Why it works:

65g protein
Relatively low carbs compared with pasta or pizza
Strong total protein

Why it may not be ideal:

High calorie
High fat
Big portion
Not as protein-efficient as chicken or salmon

Best order:

Half rack if you want a more moderate meal. Full rack if total protein is the priority.

Watch out for:

Sauce
Side choice
Appetite versus portion size

12. Baked Seven-Cheese Ravioli

Calories: 710
Protein: 39g
Protein score: about 5.5g per 100 calories

This is one of the better pasta options by protein efficiency.

Boston Pizza lists Baked Seven-Cheese Ravioli at 710 calories and 39g protein. That is not low-calorie, but it is far more manageable than many of the larger pasta dishes.

Why it works:

Good protein for a pasta dish
Lower calorie than many other BP pastas
More manageable than 1,200–2,000 calorie pasta options

Best order:

Baked Seven-Cheese Ravioli, no extra bread if calories matter.

Watch out for:

Saturated fat
Sodium
Garlic bread or extra sides
Portion size

13. Honey Dill Chicken Power Bowl, grilled chicken

Calories: 1,080
Protein: 59g
Protein score: about 5.5g per 100 calories

This is high-protein, but not low-calorie.

Boston Pizza lists the grilled chicken Honey Dill Chicken Power Bowl at 1,080 calories and 59g protein. The crispy chicken version is listed at 1,230 calories and 50g protein, so grilled is the better protein-per-calorie version.

Why it works:

59g protein
20g fiber
More whole-meal structure than a burger or appetizer
Better with grilled chicken than crispy chicken

Why it may not fit everyone:

Over 1,000 calories
High carbohydrates
Dressing or sauce may drive calories up
Not a “light bowl”

Best order:

Honey Dill Chicken Power Bowl with grilled chicken.

If calories matter:

Consider eating half and saving half.
Ask about sauce or dressing on the side.
Choose grilled over crispy.

14. Half Rack Slow-Roasted Pork Back Ribs

Calories: 670
Protein: 36g
Protein score: about 5.4g per 100 calories

The half rack is a more manageable ribs order than the full rack.

Boston Pizza lists the half rack at 670 calories and 36g protein. It is not as efficient as Chicken Fingers, Baked Salmon, or Chicken Caesar Salad, but it gives a decent protein hit without going over 1,000 calories.

Why it works:

Moderate portion compared with full rack
36g protein
Lower calorie than many burgers, power bowls, and pasta dishes

Best order:

Half Rack Ribs with the lightest side available.

Watch out for:

Sauce
Side choice
Fat
Whether the listed nutrition includes the side at your location

15. Boston’s Lasagna

Calories: 790
Protein: 41g
Protein score: about 5.2g per 100 calories

Boston’s Lasagna is one of the more reasonable pasta choices if you want protein.

Boston Pizza lists it at 790 calories and 41g protein. That is still a lot of calories compared with chicken or salmon options, but it is more manageable than some pasta dishes over 1,200 calories.

Why it works:

41g protein
More moderate than many larger pastas
Filling

Best order:

Boston’s Lasagna, skip extra bread if calories matter.

Watch out for:

Sodium
Extra cheese
Garlic bread
Portion size

16. Pepperoni Pizza, per slice

Calories: 140–200 per slice, depending on size
Protein: 7–10g per slice
Protein score: about 5g per 100 calories

Pizza can be part of a high-protein meal, but it depends on how many slices you eat.

Boston Pizza lists Pepperoni Pizza at 140 calories and 7g protein per small slice and 200 calories and 10g protein per medium slice. That gives a solid protein-per-calorie score, but the calories add up quickly across multiple slices.

Practical examples:

Two medium slices

About 400 calories
About 20g protein

Three medium slices

About 600 calories
About 30g protein

Best for:

People who want pizza but still care about protein
Moderate portion control
Pairing with a lighter side salad

Not ideal if:

You eat the whole pizza
You add heavy appetizers first
You choose high-fat toppings and extra cheese

Highest-protein Boston Pizza items by total protein

If you only care about total protein, the winners look different.

Wings, Double Order

Depending on the listed version, the double-order wings show around 1,560–1,650 calories and 145–165g protein. That is the most protein-dense big order, but it is also high in fat and sodium.

BP’s Classic Nachos, Full Size

The full-size Classic Nachos are listed at 2,100 calories and 105g protein. That is a lot of protein, but also a massive calorie load.

Smoky Mountain Spaghetti & Meatballs

This pasta dish is listed at 2,010 calories and 89g protein. Again, high protein, but not protein-efficient for most people.

Wings, Starter Size

Starter-size wings are listed around 780–830 calories with 72–83g protein. This is one of the strongest high-protein orders, but not a low-fat or low-sodium one.

Full Rack Slow-Roasted Pork Back Ribs

The full rack has 1,080 calories and 65g protein. It is high-protein, but still a larger meal.

Grilled Chicken Clubhouse

The standard listing shows 1,040 calories and 63g protein. It is a high-protein sandwich, but not a light order.

Salmon Power Bowl

The Salmon Power Bowl is listed at 1,260 calories and 62g protein. It has a lot of protein and fiber, but also a lot of calories.

Jambalaya Fettuccini

Jambalaya Fettuccini is listed at 1,370 calories and 61g protein. It is high-protein, but not one of the most efficient choices.

The key point:

The highest-protein items are not always the best high-protein meals.

For most people, the better picks are Chicken Breast builds, Chicken Fingers, Baked Salmon, Chicken Caesar Salad, grilled chicken sandwiches, and smaller portions of ribs or pizza.

Best Boston Pizza orders by goal

If you want the best protein per calorie

Choose:

Chicken Breast add-on

It has 150 calories and 33g protein, making it the strongest protein item in the data.

Best way to use it:

Add Chicken Breast to a Starter Garden Salad or Starter Caesar Salad.

If you want the best low-calorie high-protein meal

Choose:

Starter Garden Salad + Chicken Breast

Approximate result:

320 calories
35g protein

This is the best custom order if your location allows it.

If you want the best high-protein meal under 500 calories

Choose:

Chicken Fingers, Original

It has 400 calories and 32g protein. If you want a custom build, the Starter Caesar Salad + Chicken Breast is also strong at about 410 calories and 43g protein.

If you want the best salmon option

Choose:

Baked Salmon

It has 370 calories and 35g protein. Add a lighter salad if you want more volume.

If you want the best salad meal

Choose:

Chicken Caesar Salad, Entrée Size

It has 680 calories and 53g protein. Ask for dressing on the side if calories matter.

If you want the best sandwich

Choose:

Honey Dill Chicken Sandwich, grilled chicken version

It has 630 calories and 45g protein, which is much better for protein efficiency than the fried version.

If you want the best pizza option

Choose:

Pepperoni Pizza in a controlled portion

A medium slice is listed at 200 calories and 10g protein, so two or three slices can become a reasonable protein-containing meal if you do not add heavy appetizers.

If you want the most protein and do not care as much about calories

Choose:

Wings, Double Order

It can exceed 145g protein, but it is also over 1,500 calories and very high in sodium. This is not a casual “lean protein” choice.

Best Boston Pizza orders under 500 calories

Chicken Breast add-on

150 calories
33g protein

Best pure protein item.

Starter Garden Salad + Chicken Breast

About 320 calories
About 35g protein

Best custom light meal.

Baked Salmon

370 calories
35g protein

Best salmon protein option.

Chicken Fingers, Original

400 calories
32g protein

Best standard menu item under 500 calories.

Starter Caesar Salad + Chicken Breast

About 410 calories
About 43g protein

Best custom Caesar build.

Best overall under 500:

Starter Garden Salad + Chicken Breast if customization is possible.

Best standard item under 500:

Chicken Fingers, Original.

Best Boston Pizza orders under 700 calories

Honey Dill Chicken Sandwich, grilled chicken version

630 calories
45g protein

Best sandwich under 700.

Chicken Caesar Salad, Entrée Size

680 calories
53g protein

Best full salad meal under 700.

Half Rack Slow-Roasted Pork Back Ribs

670 calories
36g protein

Best ribs option under 700.

Best overall under 700:

Chicken Caesar Salad if you want the most protein.

Best sandwich under 700:

Honey Dill Chicken Sandwich with grilled chicken.

Best Boston Pizza high-protein meals if calories are less strict

Wings, Starter Size

High protein, high fat, high sodium. Best for protein, not for a light meal.

Full Rack Slow-Roasted Pork Back Ribs

High protein and lower carb than many pasta or pizza items, but still over 1,000 calories.

Grilled Chicken Clubhouse

High-protein sandwich, but the standard listing is over 1,000 calories.

Salmon Power Bowl

High protein and fiber, but also 1,260 calories.

Jambalaya Fettuccini

High protein, but 1,370 calories. Better for a large meal than a calorie-conscious order.

What to avoid if protein per calorie is the goal

You do not have to avoid these forever. They just are not the best choices if you are trying to get protein efficiently.

BP’s Classic Nachos, Full Size

The full size has 105g protein, but it also has 2,100 calories. That is not a protein-efficient meal for most people.

Smoky Mountain Spaghetti & Meatballs

This has 89g protein, but also 2,010 calories. It is high-protein because it is very large.

Spinach and Artichoke Dip

This has 52g protein, but also 1,260 calories. It is better treated as a shareable appetizer than a protein meal.

The Triple Play

This has 66g protein, but also 1,730 calories. It is not a lean protein order.

Power Bowls with crispy chicken

The crispy chicken version of the Honey Dill Chicken Power Bowl is listed at 1,230 calories and 50g protein, while the grilled chicken version is 1,080 calories and 59g protein. Grilled is the better protein choice.

Common mistakes when ordering high-protein at Boston Pizza

Mistake 1: Ranking only by total protein

A huge item can have huge protein.

That does not make it the best choice.

A full-size nachos order has 105g protein, but also 2,100 calories. Chicken Fingers have less protein at 32g, but far better protein efficiency at 400 calories.

Mistake 2: Assuming salads are always light

The entrée Chicken Caesar Salad has 53g protein, which is great. But it also has 680 calories and 49g fat. It is a high-protein salad, not automatically a low-calorie salad.

Mistake 3: Choosing crispy chicken when grilled is available

The Honey Dill Chicken Sandwich is a good example. The fried version is listed at 760 calories and 38g protein, while the grilled version is 630 calories and 45g protein. Grilled gives more protein for fewer calories.

Mistake 4: Forgetting sides

A main item can be manageable.

The side can change everything.

Boston Pizza lists side substitutions like Sweet Potato Fries at 620 calories, Cactus Cuts Potatoes at 580 calories, and Onion Rings at 560 calories. Those sides can add more calories than some main items.

Mistake 5: Ignoring sodium

Many high-protein restaurant items are high in sodium. Health Canada’s Daily Value for sodium is 2,300mg, and several Boston Pizza orders come close to or exceed that number in one item.

Examples:

Wings starter listings show sodium around 2,230–2,320mg.
The standard Montréal Smoked Meat Sandwich listing shows 3,050mg sodium.
Montréal Smoked Meat Poutine is listed at 4,440mg sodium.

High protein does not automatically mean ideal for everyone.

Best order formulas

Formula 1: Best lean custom meal

Order:

Starter Garden Salad + Chicken Breast, dressing on the side

Approximate result:

320 calories
35g protein

Best for:

Lowest-calorie high-protein meal
Cutting
Light dinner
People who want protein without pasta, pizza, or fries

Formula 2: Best Caesar protein build

Order:

Starter Caesar Salad + Chicken Breast, dressing on the side

Approximate result:

410 calories
43g protein

Best for:

High protein under 500 calories
Caesar flavor
More satisfying custom salad

Formula 3: Best standard menu item under 500 calories

Order:

Chicken Fingers, Original

Approximate result:

400 calories
32g protein

Best for:

Simple high-protein order
No custom build
A standard menu item that is easy to ask for

Formula 4: Best salmon build

Order:

Baked Salmon + Starter Garden Salad

Approximate result:

540 calories
37g protein

Best for:

Salmon meal
Lower carbs
Moderate calories
More volume than salmon alone

Formula 5: Best sandwich meal

Order:

Honey Dill Chicken Sandwich with grilled chicken

Approximate result:

630 calories
45g protein

Best for:

Full meal
Sandwich craving
Better protein efficiency than the fried version

Formula 6: Best high-protein salad meal

Order:

Chicken Caesar Salad, Entrée Size, dressing on the side

Approximate result:

680 calories
53g protein

Best for:

Full salad meal
High protein
Lower-carb order compared with pizza or pasta

Formula 7: Best pizza approach

Order:

Two or three slices of Pepperoni Pizza

Approximate result:

Two medium slices: about 400 calories, 20g protein
Three medium slices: about 600 calories, 30g protein

Best for:

People who want pizza but still care about protein
Portion control
Avoiding the “whole pizza plus appetizers” trap

FAQ

What is the highest-protein meal at Boston Pizza?

If you count very large orders, wings and full-size shareables can have the most protein. Boston Pizza’s double-order wings listings show up to 145–165g protein, and the full-size Classic Nachos list 105g protein. But those are also very high-calorie orders.

What is the best high-protein Boston Pizza order under 500 calories?

The best custom option is Starter Garden Salad + Chicken Breast, at about 320 calories and 35g protein. The best standard menu item is Original Chicken Fingers, listed at 400 calories and 32g protein.

What is the best high-protein salad at Boston Pizza?

The entrée-size Chicken Caesar Salad has 680 calories and 53g protein. It is high in protein, but not especially low in calories or fat, so ask for dressing on the side if you are trying to keep the meal lighter.

Is Boston Pizza’s Chicken Breast add-on good for protein?

Yes. The Chicken Breast is listed at 150 calories and 33g protein, making it the best protein-per-calorie item in the data.

Is Baked Salmon a good high-protein option?

Yes. Baked Salmon is listed at 370 calories and 35g protein, making it one of the best protein-efficient options.

Are Boston Pizza wings good for protein?

Yes, but they are not light. Starter-size wings are listed around 780–830 calories with 72–83g protein, depending on the listing. They are high-protein, but also high in fat and sodium.

Are Boston Pizza power bowls high-protein?

Yes, but they are also high-calorie. The grilled Honey Dill Chicken Power Bowl is listed at 1,080 calories and 59g protein, while the Salmon Power Bowl is 1,260 calories and 62g protein.

What is the best Boston Pizza sandwich for protein?

The grilled chicken version of the Honey Dill Chicken Sandwich is one of the best, listed at 630 calories and 45g protein. The Grilled Chicken Clubhouse has more total protein at 63g, but it is also listed at 1,040 calories.

Is Boston Pizza pizza good for protein?

It can be, if you control the portion. A medium Pepperoni slice is listed at 200 calories and 10g protein, so two or three slices can be a reasonable protein-containing meal. The calories add up quickly if you eat the whole pizza or add appetizers.

Are the nutrition numbers exact?

No restaurant nutrition guide is perfect for every plate. Portioning, customization, sauces, sides, regional menus, and preparation differences can change the final numbers. Use Boston Pizza’s nutrition page for the most current local information before making a strict macro decision.

Enjoy your food!

Boston Pizza has high-protein options, but the best choices are not always the biggest meals.

The strongest protein-per-calorie picks are:

Chicken Breast add-on: 150 calories, 33g protein
Starter Garden Salad + Chicken Breast: about 320 calories, 35g protein
Starter Caesar Salad + Chicken Breast: about 410 calories, 43g protein
Wings, Starter Size: about 780–830 calories, 72–83g protein
Baked Salmon: 370 calories, 35g protein
Chicken Fingers, Original: 400 calories, 32g protein
Chicken Caesar Salad, Entrée Size: 680 calories, 53g protein
Honey Dill Chicken Sandwich, grilled chicken: 630 calories, 45g protein
Slow-Roasted Pork Back Ribs, Half Rack: 670 calories, 36g protein
Pepperoni Pizza, controlled portion: about 10g protein per 200-calorie medium slice

The simplest ordering rule:

Use chicken breast or salmon when you want the cleanest protein. Choose grilled chicken over crispy when possible. Control dressings, sauces, and sides. Do not confuse “huge protein number” with “macro-friendly meal.”

For most people, the best practical orders are:

Starter Garden Salad + Chicken Breast if you want the leanest custom build.

Chicken Fingers, Original if you want a simple standard item under 500 calories.

Baked Salmon if you want a lower-carb protein option. (Salmon is also good for your brain.)

Chicken Caesar Salad if you want a high-protein full salad.

Honey Dill Chicken Sandwich with grilled chicken if you want a real sandwich meal.

That is the easiest way to make Boston Pizza work for a high-protein goal without pretending the whole menu is built for macros.