Fast food isn’t just about quick bites and convenience anymore. Plenty of high-protein fast food choices are available these days, and they’re worth checking out if you want to add some protein to your meals, keep energy up on busy days, or meet specific nutritional goals.
I’ve spent a considerable amount of time reviewing menus and nutrition charts to compile a guide to the best high-protein fast food options currently available on the market.
Want more strategies for eating high protein when dining out? Don’t miss our Eating Out Protein guide — it’s packed with tips for restaurants, meal prep, and more.
Fast Food Should Be a Last Resort — But If You Must, Go High Protein
Eating out doesn’t have to derail your goals, but let’s be real: fast food should be your backup plan, not your first choice. That said, if life gets busy and the drive-thru is your only option, aim for high-protein menu items to make the most of it.
- Protein keeps you full longer, helping you avoid unnecessary snacking
- It supports muscle maintenance and recovery, even if you’re not hitting the gym daily
- It slows digestion, so you stay satisfied between meals
- It brings balance, even when your meal is on the go
Thanks to the growing demand for healthier options, many fast food chains now offer high-protein choices that fit a variety of diets and budgets. Think grilled chicken sandwiches, burrito bowls, or protein-packed breakfast wraps —all of which can be customized to suit your needs.
So while fast food isn’t ideal, making smarter, protein-focused choices can help you stay on track without sacrificing convenience.
What Makes a Great High-Protein Fast Food Choice?
Picking the best protein fast food meals isn’t just about the highest grams. I look for balance:
- High protein
- Not too much saturated fat
- Manageable calories
- Plenty of flavor
Protein-packed fast food often comes from:
- Grilled meats (chicken, beef, turkey)
- Beans
- Eggs
- Greek yogurt
Sides or toppings, such as cheese or extra chicken, can also increase protein levels. However, it’s essential to monitor how these extras impact sodium levels and overall calorie intake.
Nutrition can vary a lot, so careful research helps buyers make informed decisions. Try to find meals with at least 20 grams of protein if you want something that will keep you fuller for a bit longer.
Pay attention to the preparation method:
- Grilled usually beats fried
- Skipping creamy dressings or sauces helps keep meals lighter without losing nutritional value
⚡ Quick Tips for Smarter Choices:
- Grilled Options: Higher in protein, usually lower in fat compared to fried
- Smart Side Choices: Swap fries for side salads, beans, or fruit when possible
- Watch the Sauces: Creamy sauces can spike calories and fat fast
- Portion Size: Some high-protein fast food choices are big enough for two meals—save the leftovers for later!
My Top Picks: Best High-Protein Fast Food Choices
After plenty of taste testing (and way too many nutrition facts panels), here are some high-protein fast food options that I keep in my rotation. These meals are easy to find at popular chains, deliver a solid protein punch, and are typically available almost anywhere.
1. Chick-fil-A Grilled Chicken Sandwich
About 28 grams of protein
Under 400 calories
The grilled fillet is juicy and full of flavor. Add a side of fruit or a small kale salad to keep the whole meal balanced. Skip the mayo to avoid extra fat.
2. Chipotle Chicken or Steak Bowl
Chicken: 32g protein
Steak: 29g protein
Calories vary based on items added
Order a burrito bowl, load up on black beans and fajita veggies, and skip or limit the rice. Go light on cheese and sour cream, salsa and guac bring big flavor without overdoing the calories.
3. Subway Oven Roasted Turkey or Chicken Breast Sub (6-inch)
About 25 grams of protein per 6-inch sub
Add extra veggies, skip creamy dressings, and choose whole wheat bread for a healthier meal. Double the meat for ultra-high protein numbers.
4. Starbucks Sous Vide Egg Bites
Bacon & Gruyère or Egg White & Red Pepper
Offer 12–19 grams of protein and 170-300 calories per serving
Pair with coffee or iced tea for a quick, satisfying breakfast that beats sugary pastries or bagels.
5. Wendy’s Grilled Chicken Wrap
About 20 grams of protein
Under 350 calories
Great grab-and-go lunch. Add apple bites or a small chili for extra protein with minimal guilt.
6. Taco Bell Power Menu Bowl
Chicken: 26g protein
Steak: 25g protein
Includes beans, seasoned rice, and veggies. Order it “Fresco Style” to cut calories and boost veggie intake.
7. McDonald’s Artisan Grilled Chicken Sandwich
37 grams of protein
Under 400 calories
Their menu item rotates, so check if it’s available.
Tips for Crafting Your Own High-Protein Quick Meals at Fast Food Chains
Sometimes, special orders or swaps can turn a regular meal into a high-protein powerhouse. Try these strategies:
- Double up on Protein: Ask for extra grilled chicken, steak, or eggs in wraps, salads, or bowls
- Swap Your Sides: Choose beans, Greek yogurt, or a side salad instead of chips or fries
- Skip the Bun: Lettuce wraps reduce carbs and shift focus to protein
- Hold Sauces: Mayo, creamy dressings, and cheese sauces add unnecessary calories. Use salsa, mustard, or hot sauce instead
- Mix and Match: Build bowls and salads from add-ons like grilled chicken breast, eggs, or extra cheese
Being creative can help you get the most out of any fast food high-protein menu, whether you’re at a burger joint or a deli. Don’t be afraid to ask for swaps—most locations now offer customization options.
Things to Think About Before Ordering
Not all protein-rich fast food is created equal. Watch for these:
- Sodium Levels: Sauces and meats often spike sodium levels
- Fat Content: Red meat and cheese-heavy options increase fat
- Serving Size: Some meals can feed two, split, or save half
- Added Sugars: Especially in dressings and sauces
- “Healthy” Labels: Double-check nutrition info, some high-protein items are calorie-dense
Frequently Asked Questions
Q: Can I eat fast food every day and still get enough protein?
A: Yes, but variety matters. Mix home-cooked meals with meals from different places to get a more diverse range of nutrients. Check menus, include fruits and veggies, and rotate protein sources. For a complete strategy on eating out without sacrificing your protein goals, check out our Eating Out Protein guide.
Q: What’s the healthiest protein choice at most fast food spots?
A: Grilled chicken and eggs are commonly available and lower in saturated fat. Pair with veggies. Some chains even offer hard-boiled eggs, protein bars, or cottage cheese as sides.
Q: Are plant-based fast food protein options worth trying?
A: Absolutely! Look for black bean burgers or tofu bowls. Just check nutrition info, some are high in sodium or calories. Taste and texture have come a long way, so try a few for variety.
Final Thoughts on Fast Food High in Protein
Best high-protein fast food choices can easily fit into a balanced diet, even with a busy lifestyle. It’s all about making smart swaps and paying attention to nutrition.
- Stay full longer
- Get extra nutrients on the go
- Still enjoy the convenience of fast food
Exploring protein-rich fast food from different chains keeps your routine interesting and helps you work toward your nutrition goals, without slowing down your day.
So next time you’re in a rush, remember: There’s plenty of high-protein fast food out there just waiting for you to track down and enjoy, making those busy days a little easier (and healthier)!
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– Steve & Nancy
Co-Founders, Best Protein Recipes