Springbone Kitchen Menu: Complete Macros & Nutrition Guide

The Verdict: Is Springbone Kitchen Healthy for Macro Tracking?

Absolutely. Springbone Kitchen is a fantastic option for those of us meticulously tracking our macros, whether we're in a cutting phase or bulking up. This isn't some greasy spoon masquerading as health food; it's built on a foundation of fresh, whole ingredients. Springbone is best known for its highly customizable bowls, allowing you to be the architect of your macronutrient destiny. Think of it as your personal macro playground.

The "Cheat Sheet": Top 3 High-Protein Orders

Here are my go-to combinations for hitting those protein targets without blowing your calorie budget. These are designed for maximum impact on muscle building and satiety, with smart choices to keep fats and carbs in check.

1. The Lean Muscle Builder Bowl

This is my absolute favorite for a solid protein punch. We're talking about a generous portion of lean protein, a base that won't weigh you down, and a light dressing.

• Build: Double Grilled Chicken Breast, Mixed Greens, Brown Rice (half portion), Steamed Broccoli, Pico de Gallo, Lime Vinaigrette (on the side).
• Why it works: The double chicken is your protein powerhouse. Opting for brown rice in a smaller portion and loading up on non-starchy veggies like broccoli keeps carbs and calories manageable. Pico de gallo adds flavor without much fat, and the lime vinaigrette is a much lighter choice than creamy dressings. Getting the dressing on the side gives you full control over the amount you use, saving precious calories and fat.
• Est. Macros: 650 cal | 85g Protein | 45g Carbs | 18g Fat

2. The Powerhouse Salmon Bowl

For those who enjoy healthy fats and are looking for a different flavor profile, this salmon bowl is a winner. Salmon provides omega-3s and a good dose of protein.

• Build: Grilled Salmon, Quinoa, Spinach, Roasted Sweet Potatoes (half portion), Cucumber Salad, Lemon Herb Vinaigrette (on the side).
• Why it works: Salmon is a fantastic source of lean protein and healthy fats. Quinoa is a complete protein and a good source of complex carbohydrates. Sweet potatoes offer sustained energy, and by halving the portion, we keep the carb load reasonable. Spinach is calorie-dense with nutrients, and the lemon herb vinaigrette is a refreshingly light option.
• Est. Macros: 720 cal | 60g Protein | 55g Carbs | 30g Fat

3. The Speedy Chicken & Rice (Bulk Friendly)

This is your high-volume, high-protein option, perfect for when you need to pack in calories and protein for bulking. It’s straightforward and effective.

• Build: Grilled Chicken Breast, Brown Rice, Black Beans, Corn Salsa, Chipotle Aioli (light drizzle).
• Why it works: This combo leverages the hearty nature of rice and beans for energy, while the chicken delivers the bulk of the protein. Black beans and corn salsa add fiber and complex carbs. The key here is a light drizzle of the chipotle aioli, which is usually a higher-calorie sauce. This choice prioritizes volume and protein for those needing to increase their intake.
• Est. Macros: 780 cal | 70g Protein | 80g Carbs | 25g Fat

Menu Breakdown: Build Your Own

Springbone Kitchen's strength lies in its customizable nature. Understanding the components is your key to success.

Proteins

This is where you’ll make your biggest macro gains.

• Best Options (Leanest):

  • Grilled Chicken Breast: This is your leanest protein workhorse. It's consistently high in protein and low in fat, making it incredibly versatile for any macro goal. Always a safe bet.
  • Grilled Salmon: While it has more fat than chicken, it's predominantly healthy omega-3 fats. This is an excellent choice for those looking for a slightly higher fat intake, or for the benefits of fish.
  • Lean Ground Turkey: Another solid lean protein option, similar to chicken breast. It offers a different texture and flavor profile.

• Worst Options (Fried/Breaded):

  • Fried Chicken: The breading and frying process adds a significant amount of unnecessary carbohydrates and unhealthy fats, often doubling the calorie count of its grilled counterpart. This is an easy calorie trap to avoid.
  • Breaded Fish: Similar to fried chicken, the coating absorbs oil and adds processed carbohydrates. Stick to the grilled options for optimal macro efficiency.

Bases & Sides

This is where you can control your carbohydrate and fiber intake.

• Rice: Brown rice is a good source of complex carbohydrates and fiber, offering sustained energy. White rice is a quicker source of carbs but offers less fiber. Opting for a smaller portion of brown rice is generally the best macro strategy.
• Greens: A fantastic low-calorie, high-fiber, and nutrient-dense base. Mixed greens, spinach, or kale are excellent choices for bulking up your bowl without adding significant calories. This is your go-to for reducing carbs and calories.
• Quinoa: A complete protein and a complex carbohydrate. It’s a good middle-ground option that provides both protein and carbs.
• Noodles: Depending on the type (e.g., whole wheat vs. refined), noodles can be higher in refined carbohydrates. Use with caution and in moderation if carbs are a primary concern.

Sauces & Toppings (The Calorie Traps)

This is where most people unknowingly sabotage their macro goals. Be vigilant.

• High-Calorie Sauces to Avoid:

  • Creamy Dressings (e.g., Ranch, Caesar, Chipotle Aioli): These are often loaded with fat and can easily add 200-400 calories to your meal. Unless you're intentionally bulking and can account for it, these are usually best avoided or used extremely sparingly.
  • Sweet Sauces (e.g., Teriyaki, Honey Mustard): While not always high in fat, these can be packed with added sugars, significantly increasing your carbohydrate and calorie count.

• Low-Calorie Swaps:

  • Vinaigrettes (e.g., Lime Vinaigrette, Lemon Herb Vinaigrette): These are generally oil- and vinegar-based, making them much lighter. Ask for them on the side!
  • Salsa/Pico de Gallo: Excellent for adding flavor and moisture with minimal calories and fat. A fantastic freebie addition.
  • Hot Sauce: Pure flavor enhancement with virtually no macros.
  • Vinegar-Based Dressings: Like a simple red wine vinegar or balsamic.

What to AVOID (The "Red Flags")

Even in a healthy-minded establishment, there are hidden calorie bombs.

1. The "Loaded" Salad: A salad sounds healthy, right? But if it's topped with fried chicken, candied nuts, dried fruit, and a creamy dressing, it can easily surpass 800-1000 calories. The dressing alone, especially if it's a creamy or sweet one, can be the biggest culprit, often packing 300-500 calories and 30-50g of fat. Always scrutinize your toppings and dressings.
2. Anything "Fried" or "Breaded": This is a general rule, but worth repeating. The seemingly innocent "Crispy Chicken" or "Battered Fish" options are calorie and fat sponges. The process of frying adds a substantial amount of fat and calories that you don't need when you can get the same protein from a grilled source.
3. Rice Bowls with Large Portions and Rich Toppings: A bowl with white rice, a standard portion of protein, and a generous dollop of a creamy sauce and cheese can quickly become a carb and fat overload. If you're going for a rice base, be mindful of portion size and keep the toppings lean and simple.

Customization Hacks

Here's how to order like a seasoned pro and stay on track:

• Sauce on the Side is Non-Negotiable: This is your number one hack. It allows you to control the exact amount of sauce, preventing accidental calorie overconsumption.
• Double Up on Protein, Go Light on Carbs: If you need more protein and are in a cutting phase, ask for an extra serving of grilled chicken or salmon and halve your rice or quinoa.
• Load Up on Non-Starchy Veggies: Don't be shy with the spinach, kale, broccoli, peppers, and onions. They add volume, nutrients, and fiber for very few calories.
• Ask for "Light" or "Half" Portions: For bases like rice or starchy sides like sweet potatoes, requesting a smaller portion is an easy way to manage your carb intake.

FAQs

• Is Springbone Kitchen good for weight loss?
  Yes, absolutely. By making smart choices with lean proteins, plenty of vegetables, and light dressings, you can easily create calorie-controlled, high-protein meals perfect for weight loss. The customization is key here.

• Does Springbone Kitchen have gluten-free options?
  Springbone Kitchen is generally very good with gluten-free options. Their grilled proteins, rice, quinoa, and vegetable bases are typically gluten-free. However, it's always best to confirm with your server about specific sauces or toppings, as ingredients can vary.

• Accurate serving sizes?
  Serving sizes can vary slightly from day to day and by location. The macro estimates provided are based on typical portion sizes and our experience. For the most accurate tracking, consider using the JustMacros app, which allows you to input custom amounts or standard menu items for estimated macro breakdowns.

Conclusion

Springbone Kitchen is a macro tracker's dream when approached strategically. Focus on lean proteins, load up on vegetables, and be mindful of your sauce and topping choices. With a little know-how, you can create delicious, satisfying meals that perfectly align with your fitness goals.

Track your Springbone Kitchen order and estimate your macros with the free JustMacros app.