High-Protein Copycat Recipes
Hit your protein goal without giving up the restaurant food you love. Every recipe below packs at least 25g of protein per serving — filtered into lean low-calorie meals, low-carb options, and maximum-protein heavy hitters, with full macros on every card.
168High-protein recipes
28Lean picks under 400 cal
38gAverage protein
78gHighest single serving
🔥 Cutting?
Start with Lean & Low-Calorie — 25g+ protein under 400 calories keeps you full on fewer calories.
🥩 Low-carb / keto?
The High-Protein, Low-Carb set stays at or under 20g carbs while still loading the protein.
💪 Building muscle?
Go to Maximum Protein for the 40g+ servings that make hitting a daily target easy.
🔥 High protein under 400 calories
Lean & Low-Calorie
Big protein, small calorie footprint — the picks that keep you full while staying light. Ideal when you’re cutting or just want a lean meal that still tastes like the real thing.
45g protein El Pollo Loco Flame-Grilled Chicken
💪 45g protein 350 cal 5g carbs 15g fat
45g protein Portillo's Portillo's Italian Beef
💪 45g protein 350 cal 5g carbs 18g fat
40g protein Outback Grilled Chicken on the Barbie
💪 40g protein 350 cal 15g carbs 15g fat
38g protein Popeyes Copycat Popeyes Blackened Chicken Tenders
💪 38g protein 280 cal 4g carbs 12g fat
36g protein Copycat Benihana Garlic Butter Shrimp
💪 36g protein 310 cal 4g carbs 16g fat
36g protein Viral TikTok Air Fryer Salmon
💪 36g protein 380 cal 12g carbs 20g fat
35g protein P.F. Chang's Chicken Lettuce Wraps
💪 35g protein 350 cal 20g carbs 15g fat
35g protein Air Fryer Chicken Thighs: The Crispiest Skin Without Deep Frying
💪 35g protein 350 cal 2g carbs 22g fat
34g protein Crispy Air Fryer Salmon Bites With Honey Sriracha Glaze
💪 34g protein 335 cal 12g carbs 17g fat
33g protein Chipotle Copycat Chipotle Honey Chicken Recipe
💪 33g protein 290 cal 13g carbs 11g fat
33g protein Wingstop Wingstop Louisiana Rub Wings
💪 33g protein 390 cal 4g carbs 26g fat
32g protein McDonald's Copycat McDonald's Chicken Nuggets
💪 32g protein 380 cal 28g carbs 16g fat
32g protein Red Lobster Copycat Red Lobster Garlic Shrimp
💪 32g protein 265 cal 3g carbs 14g fat
32g protein Texas Roadhouse Copycat Texas Roadhouse Grilled Shrimp
💪 32g protein 285 cal 3g carbs 16g fat
32g protein Nobu Nobu Miso-Marinated Black Cod (Copycat Recipe)
💪 32g protein 380 cal 18g carbs 18g fat
30g protein Chipotle Chipotle Barbacoa (Slow Cooker Recipe)
💪 30g protein 280 cal 5g carbs 15g fat
30g protein Panda Express Copycat Panda Express Broccoli Beef
💪 30g protein 310 cal 14g carbs 13g fat
30g protein Wendy's Wendy's Chili
💪 30g protein 350 cal 30g carbs 15g fat
30g protein Olive Garden Olive Garden Chicken Gnocchi Soup
💪 30g protein 400 cal 35g carbs 18g fat
30g protein Proffee — Protein Coffee (The Gym TikTok Drink That Replaced Breakfast)
💪 30g protein 165 cal 5g carbs 3g fat
29g protein Chipotle Copycat Chipotle Steak Recipe (With the Real Adobo)
💪 29g protein 215 cal 2g carbs 9g fat
28g protein Chipotle Chipotle Supergreens Salad: What's in It, How to Order It, and How to Make It at Home
💪 28g protein 340 cal 16g carbs 13g fat
27g protein Protein Ice Cream — The Fitness TikTok Recipe That Actually Tastes Good
💪 27g protein 240 cal 26g carbs 3g fat
26g protein Chick-fil-A Copycat Chick-fil-A Chicken Tortilla Soup
💪 26g protein 275 cal 29g carbs 8g fat
26g protein Salmon Tartare (The Fine-Dining TikTok Appetizer Anyone Can Make)
💪 26g protein 310 cal 8g carbs 19g fat
25g protein Garlic Butter Shrimp (The 10-Minute TikTok Dinner That Slaps)
💪 25g protein 300 cal 5g carbs 20g fat
25g protein Viral TikTok Stuffed Pepper Soup
💪 25g protein 340 cal 32g carbs 13g fat
25g protein Bonefish Grill Bang Bang Shrimp
💪 25g protein 380 cal 22g carbs 22g fat
🥩 25g+ protein, 20g or fewer carbs
High-Protein, Low-Carb
Protein-packed and carb-conscious — great for keto, low-carb days, or anyone front-loading protein without the starch.
78g protein Texas Roadhouse Copycat Texas Roadhouse Prime Rib
💪 78g protein 850 cal 3g carbs 58g fat
70g protein Chili's Chili's Baby Back Ribs
💪 70g protein 900 cal 15g carbs 60g fat
67g protein Texas Roadhouse Copycat Texas Roadhouse Ribs
💪 67g protein 900 cal 14g carbs 63g fat
58g protein Copycat Buffalo Wild Wings Garlic Parmesan Wings
💪 58g protein 820 cal 8g carbs 62g fat
58g protein Viral TikTok Garlic Butter Steak Bites
💪 58g protein 520 cal 3g carbs 31g fat
52g protein Texas Roadhouse Copycat Texas Roadhouse Ribeye
💪 52g protein 720 cal 2g carbs 56g fat
50g protein Applebee's Applebee's Riblets
💪 50g protein 700 cal 15g carbs 45g fat
50g protein Boston Market Rotisserie Chicken
💪 50g protein 450 cal 2g carbs 28g fat
48g protein Cheesecake Factory Copycat Cheesecake Factory Chicken Madeira
💪 48g protein 540 cal 12g carbs 28g fat
48g protein LongHorn Parmesan Crusted Chicken
💪 48g protein 460 cal 10g carbs 24g fat
48g protein Copycat Outback Alice Springs Chicken
💪 48g protein 530 cal 11g carbs 33g fat
48g protein Wingstop Wingstop Garlic Parmesan Wings
💪 48g protein 620 cal 12g carbs 42g fat
46g protein Copycat Benihana Hibachi Steak
💪 46g protein 480 cal 3g carbs 31g fat
46g protein Fogo de Chão Fogo de Chão Picanha with Chimichurri (Copycat Recipe)
💪 46g protein 520 cal 3g carbs 36g fat
46g protein Ruth's Chris Ruth's Chris Garlic Butter Filet Mignon
💪 46g protein 720 cal 2g carbs 58g fat
45g protein Everything Bagel Salmon — The 15-Minute TikTok Dinner That Actually Delivers
💪 45g protein 450 cal 8g carbs 28g fat
45g protein Viral TikTok Marry Me Chicken
💪 45g protein 650 cal 15g carbs 45g fat
42g protein Chipotle Copycat Chipotle Carnitas
💪 42g protein 480 cal 4g carbs 32g fat
42g protein Viral TikTok Lemon Butter Chicken
💪 42g protein 520 cal 4g carbs 38g fat
40g protein Hooters 3-Mile Island Wings
💪 40g protein 600 cal 5g carbs 45g fat
40g protein Creamy Tuscan Chicken (The 30-Minute TikTok Dinner Everyone Saved)
💪 40g protein 550 cal 15g carbs 35g fat
40g protein Wingstop Wingstop Lemon Pepper Wings
💪 40g protein 600 cal 15g carbs 40g fat
38g protein Olive Garden Olive Garden Chicken Marsala
💪 38g protein 460 cal 10g carbs 26g fat
38g protein Slow Cooker Crack Chicken (The TikTok Dump Recipe You Can't Stop Eating)
💪 38g protein 450 cal 4g carbs 31g fat
38g protein Nobu Miso Glazed Salmon — The Nobu-Inspired Recipe That Took Over TikTok
💪 38g protein 410 cal 16g carbs 22g fat
38g protein Wingstop Wingstop Atomic Wings Copycat
💪 38g protein 500 cal 11g carbs 30g fat
36g protein Chipotle Chipotle Lifestyle Bowls: Every Bowl, Ingredients, and Macros (2026)
💪 36g protein 470 cal 16g carbs 28g fat
36g protein Copycat P.F. Chang's Kung Pao Chicken
💪 36g protein 440 cal 20g carbs 25g fat
35g protein Panda Express Copycat Panda Express Kung Pao Chicken
💪 35g protein 420 cal 18g carbs 24g fat
30g protein 15-Minute Butter Chicken (The TikTok Weeknight Version That Actually Tastes Like the Restaurant)
💪 30g protein 460 cal 18g carbs 32g fat
💪 40g+ protein per serving
Maximum Protein
The heaviest hitters on the site. When the only goal is hitting your protein target, start here.
60g protein Cheesecake Factory Cheesecake Factory Bang Bang Chicken
💪 60g protein 900 cal 70g carbs 45g fat
60g protein Olive Garden Olive Garden Chicken Parmigiana
💪 60g protein 850 cal 60g carbs 40g fat
60g protein Olive Garden Olive Garden Chicken Alfredo
💪 60g protein 1200 cal 80g carbs 70g fat
60g protein Wendy's Wendy's Baconator
💪 60g protein 1100 cal 40g carbs 80g fat
60g protein Jersey Mike's Chipotle Cheesesteak
💪 60g protein 950 cal 65g carbs 50g fat
55g protein Applebee's Copycat Applebee's Bourbon Street Steak
💪 55g protein 820 cal 42g carbs 46g fat
55g protein Wendy's Wendy's Pretzel Pub Burger
💪 55g protein 950 cal 60g carbs 55g fat
55g protein Whataburger Whataburger Patty Melt
💪 55g protein 950 cal 40g carbs 65g fat
52g protein Applebee's Applebee's Four Cheese Mac and Cheese with Honey Pepper Chicken
💪 52g protein 1100 cal 95g carbs 48g fat
52g protein Five Guys Copycat Five Guys Bacon Cheeseburger
💪 52g protein 920 cal 38g carbs 62g fat
50g protein Cheesecake Factory Cheesecake Factory Louisiana Chicken Pasta
💪 50g protein 1100 cal 80g carbs 65g fat
48g protein Chili's Copycat Chili's Cajun Chicken Pasta
💪 48g protein 780 cal 62g carbs 36g fat
48g protein IHOP Copycat IHOP Chicken and Waffles
💪 48g protein 880 cal 72g carbs 42g fat
48g protein Viral TikTok Birria Ramen
💪 48g protein 720 cal 55g carbs 34g fat
48g protein Maggiano's Maggiano's Rigatoni "D"
💪 48g protein 940 cal 82g carbs 44g fat
46g protein Applebee's Copycat Applebee's Fiesta Lime Chicken
💪 46g protein 620 cal 38g carbs 30g fat
45g protein Bojangles' Cajun Filet Biscuit
💪 45g protein 700 cal 50g carbs 38g fat
45g protein Texas Roadhouse Copycat Texas Roadhouse Chicken Critters
💪 45g protein 480 cal 26g carbs 21g fat
45g protein Texas Roadhouse Texas Roadhouse Chili
💪 45g protein 550 cal 40g carbs 25g fat
45g protein Wawa Wawa Classic Italian Hoagie
💪 45g protein 750 cal 60g carbs 40g fat
45g protein Wendy's Wendy's Spicy Chicken Sandwich
💪 45g protein 550 cal 40g carbs 25g fat
45g protein Zaxby's Chicken Fingers
💪 45g protein 550 cal 40g carbs 25g fat
45g protein CAVA CAVA Harissa Honey Chicken Bowl (Copycat Recipe)
💪 45g protein 560 cal 42g carbs 22g fat
44g protein Applebee's Copycat Applebee's Honey Pepper Chicken
💪 44g protein 720 cal 68g carbs 28g fat
44g protein Olive Garden Copycat Olive Garden Chicken Scampi
💪 44g protein 680 cal 56g carbs 30g fat
42g protein Chili's Copycat Chili's Chicken Crispers
💪 42g protein 680 cal 58g carbs 28g fat
42g protein Cracker Barrel Copycat Cracker Barrel Chicken Fried Steak
💪 42g protein 680 cal 48g carbs 34g fat
42g protein Denny's Copycat Denny's Country Fried Steak
💪 42g protein 750 cal 52g carbs 38g fat
42g protein KFC Copycat KFC Famous Bowl
💪 42g protein 750 cal 62g carbs 34g fat
42g protein Shake Shack Copycat Shake Shack Chicken Shack Sandwich
💪 42g protein 620 cal 48g carbs 26g fat
42g protein Sweetgreen Sweetgreen Harvest Bowl (Copycat Recipe)
💪 42g protein 640 cal 48g carbs 32g fat
40g protein Cracker Barrel Cracker Barrel Meatloaf
💪 40g protein 580 cal 25g carbs 35g fat
40g protein Denny's Denny's Moons Over My Hammy
💪 40g protein 700 cal 45g carbs 40g fat
40g protein KFC KFC Original Recipe Fried Chicken
💪 40g protein 550 cal 30g carbs 30g fat
40g protein Panda Express Panda Express Orange Chicken
💪 40g protein 680 cal 65g carbs 35g fat
40g protein Chicken Fried Steak (The Southern TikTok Comfort Food That Heals Everything)
💪 40g protein 700 cal 45g carbs 40g fat
40g protein Viral TikTok Smash Burger
💪 40g protein 750 cal 35g carbs 50g fat
🍗 Everything else over 25g
More High-Protein Picks
Hearty, protein-forward copycats to round out your week.
38g protein Chick-fil-A Copycat Chick-fil-A Spicy Nuggets
💪 38g protein 480 cal 28g carbs 22g fat
38g protein Chipotle Copycat Chipotle Chicken Burrito Bowl
💪 38g protein 680 cal 72g carbs 22g fat
38g protein Culver's Copycat Culver's ButterBurger (The Real Technique)
💪 38g protein 720 cal 28g carbs 48g fat
38g protein Copycat Del Taco Chicken Soft Taco
💪 38g protein 520 cal 36g carbs 24g fat
38g protein McDonald's Copycat McDonald's Quarter Pounder with Cheese
💪 38g protein 610 cal 32g carbs 38g fat
38g protein Panda Express Copycat Panda Express Honey Sesame Chicken Breast
💪 38g protein 415 cal 30g carbs 14g fat
38g protein P.F. Chang's Mongolian Beef Copycat
💪 38g protein 520 cal 42g carbs 20g fat
38g protein Popeyes Popeyes Chicken Sandwich
💪 38g protein 680 cal 52g carbs 35g fat
38g protein Raising Cane's Chicken Fingers (Crispy, Juicy, No Drive-Thru Required)
💪 38g protein 420 cal 28g carbs 16g fat
38g protein Subway Copycat Subway Meatball Marinara Sub
💪 38g protein 680 cal 56g carbs 34g fat
38g protein Taco Bell Copycat Taco Bell Quesarito
💪 38g protein 780 cal 64g carbs 40g fat
38g protein Olive Garden Olive Garden Never-Ending Pasta Bowl
💪 38g protein 780 cal 75g carbs 32g fat
38g protein Chicken Shawarma Bowls: The TikTok Meal Prep Recipe That Actually Works
💪 38g protein 480 cal 34g carbs 21g fat
38g protein Viral TikTok Mongolian Beef
💪 38g protein 540 cal 42g carbs 22g fat
38g protein Viral TikTok Street Tacos
💪 38g protein 480 cal 40g carbs 18g fat
38g protein Wingstop Wingstop Mango Habanero Wings Copycat
💪 38g protein 510 cal 28g carbs 28g fat
38g protein The Capital Grille The Capital Grille Lobster Mac and Cheese
💪 38g protein 780 cal 52g carbs 46g fat
37g protein In-N-Out Copycat In-N-Out Double-Double Burger (With Spread Recipe)
💪 37g protein 660 cal 40g carbs 41g fat
36g protein Applebee's Copycat Applebee's Chicken Wonton Tacos
💪 36g protein 520 cal 42g carbs 22g fat
36g protein Applebee's Applebee's Oriental Chicken Salad — The Authentic Copycat (Dressing Is Mayo-Based, Not Vinaigrette)
💪 36g protein 720 cal 58g carbs 38g fat
36g protein Copycat Del Taco Epic Burrito
💪 36g protein 820 cal 72g carbs 42g fat
36g protein McDonald's McDonald's McRib
💪 36g protein 680 cal 58g carbs 30g fat
36g protein Red Lobster Copycat Red Lobster Shrimp Scampi
💪 36g protein 520 cal 52g carbs 18g fat
36g protein Taco Bell Copycat Taco Bell Power Bowl
💪 36g protein 680 cal 68g carbs 28g fat
High-protein cooking, answered
What counts as a high-protein recipe here?
Every recipe in this section delivers at least 25 grams of protein per serving — the amount many nutritionists suggest per meal to support muscle. The 'Maximum Protein' picks clear 40 grams, and the 'Lean & Low-Calorie' set stays under 400 calories while still hitting that 25g bar.
How do I make a copycat recipe higher in protein or lower in calorie?
A few easy swaps: use lean cuts (chicken breast, 93/7 beef, turkey), bake or air-fry instead of deep-frying, swap regular dairy for Greek yogurt or low-fat cheese, and add a scoop of extra chicken, egg whites, or beans. Most recipe pages list the macros so you can see the impact.
Are these macros exact?
The macros are per-serving estimates based on the ingredients and typical serving sizes — great for planning, but your exact numbers will shift with brands, portion sizes and substitutions. Always check labels if you're tracking closely.
Can I hit my protein goal with restaurant copycats?
Yes — that's the whole point of this section. Making the dish at home lets you control the cut of meat, the cooking method and the portion, so you keep the flavor you love while dialing the protein up and the calories down.
Build your week around protein
Filter the full recipe box by macros, or explore lean and low-carb picks — all with the restaurant flavor you actually want to eat.