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Healthy The Cheesecake Factory options: what to order

The healthiest The Cheesecake Factory meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Sep 22, 2026 All 125 meals

Most protein per calorie

SkinnyLicious Tuscan Chicken

590cal

P 81 g · C 19 g · F 21 g

13.7 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Chicken Pot Stickers - Serves 2-4

380cal

P 27 g · C 38 g · F 12 g

380 calories and still 27 g of protein.

Best under 500 cal with 30 g+ protein

Ahi Poke (HI) - Serves 2

470cal

P 50 g · C 46 g · F 10 g

50 g of protein in 470 calories.

Lowest sodium with 20 g+ protein

Farm Fresh Eggs with Old Smokehouse Bacon

480cal

P 25 g · C 4 g · F 40 g

220 mg sodium, 10% of a day.

High protein, 30 g or more

76 meals, fewest calories first


Farm Fresh Eggs with Grilled HamEggs & Omelettes · Grilled Ham	440	44 g	2 g	29 g	1,770 mg
SkinnyLicious Grilled Steak MedallionsSkinnyLicious Specialties	440	45 g	24 g	19 g	1,320 mg
Seared Tuna Tataki SaladSalads	450	34 g	16 g	29 g	1,280 mg
Ahi Poke (HI) - Serves 2Appetizers	470	50 g	46 g	10 g	3,030 mg
Farm Fresh Eggs with Chicken SausageEggs & Omelettes · Chicken Sausage	520	40 g	3 g	39 g	1,440 mg
Gluten Free SkinnyLicious Chicken Soft TacosSkinnyLicious Tacos · Gluten Free	520	32 g	64 g	16 g	1,050 mg
Gluten Free SkinnyLicious Shrimp Soft TacosSkinnyLicious Tacos · Gluten Free	520	31 g	67 g	15 g	1,010 mg
Gluten Free SkinnyLicious Grilled BranzinoSkinnyLicious Specialties · Gluten Free	530	36 g	30 g	29 g	1,250 mg
SkinnyLicious Factory Chopped SaladSkinnyLicious Salads	530	34 g	36 g	29 g	1,660 mg
SkinnyLicious Lemon-Garlic ShrimpSkinnyLicious Specialties	550	32 g	51 g	21 g	2,320 mg
SkinnyLicious Turkey & Avocado SandwichSkinnyLicious Burgers & Sandwiches	550	38 g	43 g	26 g	1,650 mg
SkinnyLicious Asian Chicken SaladSkinnyLicious Salads	570	37 g	54 g	25 g	2,810 mg
SkinnyLicious HamburgerSkinnyLicious Burgers & Sandwiches	570	35 g	41 g	30 g	1,180 mg
Gluten Free Hawaiian Fish Sandwich - Ono (HI)Sandwiches · Gluten Free	590	36 g	72 g	19 g	1,590 mg
SkinnyLicious Chicken PastaSkinnyLicious Specialties	590	46 g	75 g	13 g	1,760 mg
SkinnyLicious Grilled SalmonSkinnyLicious Specialties	590	45 g	22 g	36 g	1,020 mg
SkinnyLicious Sesame Ginger ChickenSkinnyLicious Specialties	590	46 g	55 g	23 g	2,320 mg
SkinnyLicious Tuscan ChickenSkinnyLicious Specialties	590	81 g	19 g	21 g	1,560 mg
Ahi Tuna Poke with SaladSpecials Card Bowls · Salad	600	32 g	54 g	30 g	1,650 mg
Gluten Free Hawaiian Fish Sandwich - Ahi (HI)Sandwiches · Gluten Free	600	40 g	72 g	19 g	1,610 mg
Gluten Free Hawaiian Fish Sandwich - Mahi (HI)Sandwiches · Gluten Free	600	37 g	72 g	19 g	1,600 mg
Double Smash Cheeseburger BitesSpecials Card Bites	610	31 g	36 g	38 g	1,470 mg
Gluten Free Grilled Steak & EggsEggs & Omelettes · Gluten Free	720	50 g	2 g	60 g	740 mg
Gluten Free Hawaiian Fish Sandwich - Salmon (HI)Sandwiches · Gluten Free	720	33 g	72 g	35 g	1,510 mg
Hawaiian Fish Sandwich - Ono (HI)Sandwiches · Plain	740	40 g	71 g	33 g	1,670 mg
Hawaiian Fish Sandwich - Mahi (HI)Sandwiches · Plain	750	41 g	71 g	33 g	1,680 mg
Hawaiian Fish Sandwich - Ahi (HI)Sandwiches · Plain	760	44 g	71 g	33 g	1,690 mg
Lunch Margherita FlatbreadLunch Flatbread Pizza & Salad · Lunch	760	34 g	85 g	30 g	1,770 mg
Gluten Free B.B.Q. Kalua Pork (HI)Sandwiches · Gluten Free	770	55 g	72 g	32 g	1,560 mg
Spicy Ahi Tempura Roll (HI) - Serves 2-4Appetizers	770	32 g	45 g	51 g	1,910 mg
Factory Chopped SaladSalads · Plain	780	34 g	34 g	59 g	1,360 mg
Lunch Renee's Special, One-Half Fresh Turkey SandwichLunch Specials · Lunch	790	32 g	69 g	43 g	1,860 mg
Roadside Sliders - Serves 2-4Appetizers	800	48 g	70 g	35 g	1,720 mg
Asian Chicken NachosSpecials Card Bites	820	31 g	75 g	44 g	1,710 mg
Ahi Tuna Poke with RiceSpecials Card Bowls · Rice	830	38 g	124 g	22 g	1,470 mg
Filet MignonSteaks & Chops · Plain	840	67 g	56 g	38 g	1,680 mg
Gluten Free Old Fashioned BurgerGlamburgers · Gluten Free	840	43 g	64 g	46 g	1,790 mg
Lunch Thai Glazed Salmon (PR)Lunch Salmon · Lunch	840	52 g	89 g	31 g	1,240 mg
Fresh Basil, Tomato and CheeseFlatbread Pizzas	850	42 g	84 g	38 g	2,300 mg
Gluten Free Lunch Grilled Salmon with Green BeansGluten Free Lunch Specials · Gluten Free, Green Beans	850	46 g	42 g	55 g	1,100 mg
Thai Lettuce Wraps with Satay Chicken Strips - Serves 2-4Appetizers · Satay Chicken Strips - Serves 2-4 · Regular	850	51 g	105 g	27 g	1,990 mg
Gluten Free Factory Chopped SaladSalads · Gluten Free	870	34 g	34 g	67 g	1,470 mg
Hawaiian Fish Sandwich - Salmon (HI)Sandwiches · Plain	870	37 g	71 g	48 g	1,600 mg
Gluten Free Lunch Grilled Salmon with Sauteed SpinachGluten Free Lunch Specials · Gluten Free, Sauteed Spinach	880	49 g	45 g	57 g	1,570 mg
B.B.Q. Kalua Pork (HI)Sandwiches · Plain	930	59 g	71 g	45 g	1,650 mg
$Tex Mex Eggrolls - Serves 2-4$ Tex Mex Eggrolls - Serves 2-4Appetizers	930	43 g	72 g	53 g	2,030 mg
Baja Bowl Chipotle-Honey ShrimpSpecials Card Bowls	940	43 g	131 g	29 g	2,010 mg
Gluten Free Factory Turkey BurgerGlamburgers · Gluten Free	940	49 g	59 g	60 g	2,240 mg
Lunch Grilled SalmonGluten Free Fish & Seafood · Plain · Lunch	940	47 g	42 g	64 g	1,330 mg
Gluten Free Caesar Appetizer Salad with ChickenGluten Free Appetizer Salads · Gluten Free, Chicken	950	56 g	19 g	71 g	1,470 mg
Gluten Free Lunch Four Cheese Pasta with ChickenLunch Pasta · Gluten Free, Chicken · Lunch	950	46 g	99 g	41 g	2,860 mg
Gluten Free Spinach, Mushroom, Bacon and Cheese OmeletteGluten Free Eggs & Omelettes	950	46 g	12 g	80 g	1,460 mg
Lunch Four Cheese PastaLunch Pasta · Plain · Lunch	950	35 g	111 g	41 g	3,040 mg
Hawaiian Flatbread (HI)Lunch Flatbread Pizza & Salad · Regular	970	54 g	97 g	40 g	2,900 mg
Gluten Free "Happy Hour" BurgerHappy Hour Menu · Gluten Free	980	50 g	72 g	56 g	3,090 mg
Gluten Free Lunch Miso SalmonLunch Salmon · Gluten Free · Lunch	990	45 g	94 g	48 g	1,260 mg
Old Fashioned BurgerGlamburgers · Plain	990	46 g	64 g	60 g	1,880 mg
Cheese FlatbreadLunch Flatbread Pizza & Salad · Regular	1,000	49 g	86 g	50 g	2,530 mg
Lunch Miso SalmonLunch Salmon · Plain · Lunch	1,000	46 g	96 g	48 g	1,260 mg
Gluten Free Lunch Grilled Salmon with Corn SuccotashGluten Free Lunch Specials · Gluten Free, Corn Succotash	1,020	50 g	67 g	61 g	1,400 mg
Shakshuka OmeletteEggs & Omelettes	1,020	44 g	64 g	64 g	2,140 mg
Brioche Breakfast SandwichEggs & Omelettes	1,030	48 g	59 g	67 g	1,920 mg
Lunch Cobb SaladLunch Salads · Plain · Lunch	1,040	44 g	22 g	88 g	1,420 mg
Thai Glazed Salmon (PR)Lunch Salmon · Regular	1,040	70 g	121 g	31 g	1,470 mg
Lunch Pasta da VinciLunch Pasta · Lunch	1,050	48 g	85 g	57 g	1,540 mg
Spinach, Mushrooms, Bacon and Cheese OmeletteEggs & Omelettes	1,050	48 g	14 g	90 g	1,570 mg
Factory Turkey BurgerGlamburgers · Plain	1,060	53 g	59 g	69 g	2,110 mg
Lunch Four Cheese Pasta with ChickenLunch Pasta · Chicken · Lunch	1,060	59 g	111 g	43 g	3,470 mg
Lunch Farfalle with Chicken and Roasted GarlicLunch Pasta · Lunch	1,070	56 g	99 g	50 g	2,440 mg
Baja Bowl Grilled ChcikenSpecials Card Bowls	1,080	64 g	132 g	34 g	2,200 mg
Buffalo Chicken Strips - Serves 2-4Appetizers	1,090	76 g	87 g	48 g	4,950 mg
Caesar Salad with ChickenSalads · Chicken · Regular	1,090	59 g	30 g	81 g	1,640 mg
California OmeletteEggs & Omelettes · Plain	1,090	55 g	13 g	91 g	1,570 mg
Kalua Pig Flatbread (HI)Lunch Flatbread Pizza & Salad · Regular	1,100	65 g	93 g	51 g	2,490 mg
Lunch Crusted Chicken RomanoLunch Chicken Specials · Lunch	1,100	57 g	96 g	55 g	2,810 mg
Lunch Sheila's Chicken and Avocado SaladLunch Salads · Lunch	1,100	34 g	80 g	75 g	1,280 mg

Under 400 calories

5 meals, most protein first


Chicken Pot Stickers - Serves 2-4Appetizers	380	27 g	38 g	12 g	2,550 mg
Cup of Cream of Chicken SoupSoups	390	17 g	25 g	25 g	1,030 mg
Cup of Mexican Chicken and Vegetable SoupSoups	340	14 g	27 g	19 g	1,530 mg
Farm Fresh EggsEggs & Omelettes · Plain	280	13 g	1 g	25 g	150 mg
Wheat BaguetteBreakfast Accompaniments	370	12 g	73 g	5 g	560 mg

Eat at The Cheesecake Factory. Still lose weight.

At The Cheesecake Factory, the Farm Fresh Eggs is 280 calories and the Kalua Pig Flatbread (HI) is 1,100. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
The Cheesecake Factory orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at The Cheesecake Factory?

By protein per calorie it is the SkinnyLicious Tuscan Chicken: 590 calories with 81 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at The Cheesecake Factory?

The SkinnyLicious Tuscan Chicken has 81 g of protein and 590 calories.

Which The Cheesecake Factory meals are under 400 calories?

Chicken Pot Stickers - Serves 2-4 (380 cal), Cup of Cream of Chicken Soup (390 cal), Cup of Mexican Chicken and Vegetable Soup (340 cal), Farm Fresh Eggs (280 cal), Wheat Baguette (370 cal).

What is the highest-calorie meal at The Cheesecake Factory?

The Kalua Pig Flatbread (HI) at 1,100 calories, 51 g of fat and 2,490 mg of sodium.