In this guide:
- Why Cheddar's Scratch Kitchen Works for Macro Trackers
- Best Cheddar's Scratch Kitchen Orders for Cutting
- Best Cheddar's Scratch Kitchen Orders for Bulking
- Best Cheddar's Scratch Kitchen Orders for Maintenance
- Cheddar's Scratch Kitchen Ordering Hacks That Matter
- What to Always Avoid at Cheddar's Scratch Kitchen
- Cheddar's Scratch Kitchen vs. Applebee's for Macros
Why Cheddar's Scratch Kitchen Works for Macro Trackers
Cheddar's Scratch Kitchen is a casual dining chain known for scratch-made American dishes and grilled proteins. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 20 optimized Cheddar's Scratch Kitchen builds — including the Add Grilled Chicken (add-on) at 160 cal / 32g protein for cutting and the Blackened Salmon (Order 2×) at 1,200 cal / 88g protein for bulking.
The key at Cheddar's Scratch Kitchen is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Cheddar's Scratch Kitchen Orders for Cutting
The Add Grilled Chicken (add-on) is the top pick when you are in a caloric deficit at Cheddar's Scratch Kitchen. At 160 calories with 32g protein, the protein-to-calorie ratio of 0.200 puts it among the most efficient cuts on the menu. The instructions: No changes This is the build to memorize for deficit days.
Add Grilled Chicken (add-on)
No changes
When cutting, the goal is maximum protein per calorie consumed. The Add Grilled Chicken (add-on) delivers 32g of protein for just 160 calories, leaving plenty of room in your daily budget for other meals. With only 1g of carbs and 3.5g of fat, the macro split is clean for a deficit.
MacroMate has 4 more Cheddar's Scratch Kitchen Cutting builds — ranging from 80 to 520 calories. See all 5 Cutting builds ranked in the app.
Best Cheddar's Scratch Kitchen Orders for Bulking
For a caloric surplus at Cheddar's Scratch Kitchen, the Blackened Salmon (Order 2×) is the anchor build. At 1,200 calories with 88g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order two blackened salmon entrées to meet bulking calorie and protein targets.
Blackened Salmon (Order 2×)
Order two blackened salmon entrées to meet bulking calorie and protein targets.
Bulking at Cheddar's Scratch Kitchen is about hitting high calories with enough protein to support muscle growth. The Blackened Salmon (Order 2×) at 1,200 cal / 88g protein achieves both. The 60g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more Cheddar's Scratch Kitchen Bulking builds — ranging from 980 to 1,180 calories. See all 5 Bulking builds ranked in the app.
Best Cheddar's Scratch Kitchen Orders for Maintenance
Maintenance is about consistency, and the 7 oz Filet at Cheddar's Scratch Kitchen is built for it. At 480 calories with 41g protein, it hits a balanced macro profile you can order on autopilot. No changes
7 oz Filet
No changes
The 7 oz Filet gives you 41g of protein at 480 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 1g carbs and 34g fat round out a nutritionally balanced fast food meal.
MacroMate has 4 more Cheddar's Scratch Kitchen Maintenance builds — ranging from 250 to 890 calories. See all 5 Maintenance builds ranked in the app.
Cheddar's Scratch Kitchen Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Cheddar's Scratch Kitchen regardless of which build you choose.
Prioritize the Add Grilled Chicken (add-on) for protein efficiency. At 160 cal with 32g protein, the protein-to-calorie ratio of 0.200 is one of the best on the Cheddar's Scratch Kitchen menu. No changes
The Sweet Baby Carrots is your low-calorie anchor. At just 35 calories with 0g protein, this is the order when you are tight on your daily budget. No changes
Watch the add-ons. At Cheddar's Scratch Kitchen, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
Max protein play: the 8 oz Grilled Salmon (Order 2×). At 88g protein for 1,180 calories, this is the move when you need to hit a protein target in one meal. Double the portion of grilled salmon to boost calories and protein for bulking.
What to Always Avoid at Cheddar's Scratch Kitchen
Not every item at Cheddar's Scratch Kitchen is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the 14 oz Ribeye Steak (890 cal). At 890 calories with 78g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Lemon Pepper Chicken (520 cal). At 520 calories with 68g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Cheddar's Scratch Kitchen, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Cheddar's Scratch Kitchen vs. Applebee's for Macros
Both Cheddar's Scratch Kitchen and Applebee's are solid choices for macro tracking, but they have different strengths depending on your goal.
Cheddar's Scratch Kitchen for cutting: The Add Grilled Chicken (add-on) at 160 cal / 32g protein is a strong deficit option. Compare that to what Applebee's offers — check the Applebee's macro hacks guide to see how they stack up side by side.
Cheddar's Scratch Kitchen for bulking: The Blackened Salmon (Order 2×) at 1,200 cal / 88g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Cheddar's Scratch Kitchen anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 20 Cheddar's Scratch Kitchen builds and a full Applebee's breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 20 Cheddar's Scratch Kitchen builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, what our 1,500+ order analysis found, and best keto orders at every chain.
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