High Protein Fast Food

Think fast food can’t be healthy? Think again! Whether you’re hitting the gym, losing weight, or just need a quick protein fix, this list of the 25 best high-protein fast food meals (with up to 82g of protein) has you covered. Scroll down to find the best picks for your goals!

What about making your own fast food at home? Try my Starbucks egg white bites, homemade protein pizza, and cottage cheese queso.

Eat burgers, hit your macros!

Ordering high protein fast food is a great way to balance the nutrition of your meal and hit your macros. Meat, chicken or egg whites, there are many items you can get. And you won’t need to do the research, because in this blog post I’ve rounded up 25 High Protein Fast Food options, ranked from lowest to highest protein content.

You may know that fast food burgers are not the healthiest meal you can eat (saturated fats to refined carbs & co.). But let’s admit, fast food tastes good, incredibly good. And sometimes it may even be a necessity, because it’s so quick and convenient. There’s always a McDonald’s or a Subway around the corner.

If eating burgers and fries everyday is not recommended, there’s actually a way to make your order more nutritious. Choosing high protein fast food items! Research shows that a protein diet is healthy: it helps build and repair tissues in our bodies, supports muscle growth, and promotes satiety.

In this article you will find a list of the 25 best high protein fast food meals, perfect as a quick post workout meal on the go!

Disclaimer: This blog post has information purposes only. It does not provide nutritional guidelines and does not replace medical advice. For nutritional advice, consult a professional.

McDonald’s Egg McMuffin (17 g)

Let’s begin with a high protein McDonald’s breakfast, the famous Egg Muffin. Featuring egg, bacon and American cheese in a toasted English muffin, this McDonald’s item provides a good mix of protein, carbohydrates and fats. One breakfast muffin has around 300 calories, 17 g of protein, 30 g of carbohydrates and 12 g of fats.

• 300 calories
• 17 g protein

Starbucks Turkey Bacon, Cheddar & Egg White Sandwich (17 g)

If you are looking for high protein low calorie fast food, Starbucks Turkey Bacon, Cheddar & Egg White Sandwich is a great option. One sandwich has just 230 calories and packs 17 grams of protein. It has lean protein from egg whites and whole grain from bread. Just be mindful with the drinks. Order tea, sugar-free coffee or a 100% fruit juice so you won’t go overboard with added sugars and calories.

• 230 calories
• 17 g protein

XL Cali Chicken Bacon Ranch Specialty Pizza (22 g)

The XL Cali Chicken Bacon Ranch Specialty Pizza is probably the best high in calorie fast food order at Domino’s. It’s a delicious pizza loaded with grilled chicken breast, garlic Parmesan white sauce and a cheesy mozzarella-provolone melt. One serving of Domino’s pizza has about 530 calories, 22 g fat, 44 g carbohydrates and 22 g protein.

• 530 calories
• 22 g of protein

Chick-Fil-A 8-Piece Grilled Nuggets (25 g)

Grilled nuggets are probably the best low calorie high protein Chick Fil A item. Grilled and not fried, the chicken breast provides a lean source of protein with minimal fats and carbohydrates. 8 pieces of Chick Fil A nuggets have just about 130 calories, 3 g of fats, 1 g of carbs and 25 g of protein. The nutrition facts, however, do not include dipping sauces.

• 130 calories
• 25 g of protein

Steak ‘n Shake Grilled Chicken Sandwich (25 g)

This will satisfy your cravings without going overboard on fats and calories. One burger has around 400 calories, 25 g of protein, 50 g of carbs and only 15 g of fats. What’s more, this sandwich is served with lettuce and tomatoes, fresh vegetables that add more nutrients to your meal. The chicken breast makes it a great high protein lunch fast food order.

• 400 calories
• 25 g of protein

Wendy’s Grilled Chicken Sandwich (26 g)

The Grilled Chicken Sandwich is one of the lowest calorie high protein restaurant meals. It provides 26 g of lean protein from chicken breast, for just 321 calories. The restaurant does not fry the chicken, it grills it. This is what makes it low in fat (8.2 g) and low in calories. Order it with a salad and diet soda or water, and you’ll satisfy both hunger and cravings without breaking the diet.

• 321 calories
• 26 g of protein

Taco Bell Chicken Quesadilla (26 g)

Clocking at 26 grams of protein per serving, this is one of the highest protein taco bell quesadillas. But it’s important to be mindful about extra sides, carbonated drinks, and serving sizes because this quesadilla contains a discrete amount of calories (510 kcal) and fats (24 g). Pair it with a fresh salad, water or calorie-free drinks, and once in a while you can still indulge in Taco Bell without worrying too much.

• 510 calories
• 26 g of protein

Chick-fil-A Egg White Grill (28 g)

This high protein Chick Fil A breakfast is a healthier, low calorie alternative to most other options. It features a grilled egg white and chicken breast on a multigrain English muffin. Filling and satisfying, it comes with only 300 calories, 7 g of fats, 31 g of carbohydrates and a whopping 28 g of protein.

• 300 calories
• 28 g of protein

Chick-fil-A Grilled Chicken Sandwich (29 g)

Eating high protein at Chick Fil A is easy. If you are not a fan of the Egg White Grill, then order Chick-fil-A Grilled Chicken Sandwich. Packing 29 g of protein in multigrain bread, it’s one of the healthiest fast food options. Just 290 calories and 6 g of fats.

• 290 calories
• 29 g of protein

Arby’s Roast Turkey & Swiss Wrap (30 g)

With 30 grams of protein, the Roast Turkey & Swiss Wrap offers a great balance of macronutrients. The turkey breast provides a source of high-quality protein, while the vegetables add fibers and nutrients. One downside is that it’s quite high in fats and calories (27 g of fats and 530 calories to be precise). But once in a while, it shouldn’t be a huge thing.

• 530 calories
• 30 g of protein

McDonald’s Artisan Grilled Chicken Sandwich (31 g)

If you are trying to eat high protein at McDonalds, order the Artisan Grilled Chicken Sandwich. Differently from the iconic McChicken, the chicken in this sandwich is grilled and not deep-fried. Perfect as a macro-friendly post workout fast food meal or takeaway.

• 400 calories
• 31 g of protein

Sonic Classic Grilled Chicken Sandwich (32 g)

Following McDonald’s burger, we find the Sonic Classic Grilled Chicken Sandwich. Packing 32 g protein from chicken breast, this is another fast food with good protein. Its calorie content is not bad either, one sandwich provides around 430 calories. You can further balance the nutritions by pairing the burger with a fresh salad or a good serving of vegetables.

• 430 calories
• 32 g of protein

Dairy Queen Grilled Chicken BLT Salad (32 g)

After many sandwiches and burgers, we continue with a salad. The Dairy Queen Grilled Chicken BLT Salad has grilled chicken breast, crispy bacon pieces and shredded cheddar cheese over a bed of fresh lettuce and tomatoes. The calorie count is 320 kcal, 14 g of carbs, 15 g of fats and 32 g of high quality protein. Just be mindful of dressings

• 320 calories
• 32 g of protein

KFC Colonel’s Burger (32 g)

Another high protein fast food bodybuilding choice is KFC Colonel’s Burger. Unlike most of the previous options, here the chicken is fried and not grilled. But you can still indulge without exceeding your macros, as it provides just around 414 calories, 15 g fat, 38 g carbs and 32 g protein. Be mindful about what you order it with, as French fries, nuggets and soda can easily skyrocket the calorie clock.

• 414 calories
• 32 g of protein

Popeyes Blackened Chicken Sandwich (32 g)

If calories and fats are not your problem, then you should try Popeyes Blackened Chicken Sandwich. With a season chicken breast blackened with Cajun spices, this high protein takeout is truly delicious. And it has a decent amount of protein, about 32 grams per sandwich. As the chicken is deep-fried, however, it has lots of calories and fats. More precisely, 550 kcal, 29 g fats, 41 g carbs and 32 g protein.

• 550 calories
• 32 g of protein

Panda Express Grilled Teriyaki Chicken (36 g)

Looking for high protein low carb fast food options? A Panda Express Grilled Teriyaki Chicken may satisfy you. The meal features grilled chicken breast marinated in a sweet and savory teriyaki sauce, and it is usually paired with steamed rice and vegetables. A serving has just 300 calories and 8 g of carbohydrates (without rice), with over 35 g of protein. Perfect for all those people who want to enjoy a tasty meal while still hitting macros and calorie targets.

• 300 calories
• 36 g of protein

Burger King Tendergrill Chicken Sandwich (36 g)

The flame-grilled chicken breast provides a good source of protein for little fat. As the chicken is not breaded or fried, this is a healthy high protein fast food item. One sandwich has about 370 calories, 36 g of protein, 42 g of carbohydrates, and just 7 g of fats.

• 370 calories
• 36 g of protein

In-N-Out Double-Double w/Onion (37 g)

This is the best high protein fast food burger at In n Out. Featuring two beef patties and American cheese, it has 37 grams of protein but over 650 calories. Overall, it’s a good option if you are looking for a high protein takeaway without caring too much about calories and saturated fats.

• 670 calories
• 37 g of protein

Wendy’s Apple Pecan Salad (39 g)

If you want to eat high protein at Wendy’s, try the Apple Pecan Salad. This dish contains almost 39 grams of protein for only 460 kcal. Although it’s a salad, it’s all but boring. It has grilled chicken breast over a bed of fresh salad, and is mixed with crispy apple, roasted pecans, crumbled blue cheese and dried cranberries.

• 460 calories
• 39 g of protein

Culver’s Grilled Chicken Sandwich (41 g)

Let’s inaugurates the fast food with most protein, all over 40 grams. Besides being a good source of protein from the grilled chicken, this sandwich is also surprisingly healthy (or at least healthier). It’s simple grilled chicken fillet with lettuce, tomato and mayonnaise in a bun. One sandwich has only 390 calories, 8 g of fats, 40 g of carbohydrates and 41 g of protein. A fantastic high protein low fat fast food meal!

• 390 calories
• 41 g of protein

Subways Double Meat Rotisserie Chicken Sub (42 g)

The one is a satisfying and balanced. This Subways sandwich features two portions of tender rotisserie-style chicken served on bread, along with fresh vegetables, sauces, and toppings. One Sub has usually around 400 calories and 42 g of protein, but precise macronutrients may vary based on serving sizes, bread choices and extras.

• 410 calories
• 42 g of protein

Carl’s Jr. Charbroiled Chicken Club Sandwich (43 g)

Charbroiled chicken fillets, crispy bacon, cheese, lettuce, tomatoes and mayonnaise. This delicious sandwich packs 43 g of protein and plenty of flavor. But it’s also quite high in calories (650 kcal) and fats (30 g). Enjoy your meal with a serving of fresh vegetables and water, rather than fries and Coke.

• 650 calories
• 43 g of protein

McDonald’s Double Quarter Pounder with Cheese (50 g)

This high protein McDonalds item is terrific. Two beef quarter pound patties, two slices of American cheese, pickles, onions, ketchup, and mustard are all sandwiched between a toasted sesame seed bun. Although quite high in calories (740 kcal), the Double Quarter Pounder with Cheese is a real bomb of protein. With a whopping 50 g of protein, it can be considered as one of the highest protein item at McDonald’s.

• 740 calories
• 50 g of protein

Panera Toasted Italiano (59 g)

The Toasted Italiano is one of the items with highest protein at Panera. This high protein Panera bread features Black Forest ham, soppressata, provolone, vegetables and dressings in a toasted French baguette. Indeed it tastes delicious, but it’s also pretty high in calories. One baguette provides about 1250 calories, a whopping 61 grams of fats, 114 grams of carbohydrates and 59 grams of protein. It’s good to have it once in a while, especially if you are trying to gain weight, bulk up and build some muscle. Just be conscious about calories and fats.

• 1250 calories
• 59 grams of protein

Chipotle Chicken Burrito Bowl (82 g)

Introducing Chipotle Chicken Burrito Bowl, the highest and best protein fast food item on the list. With grilled chicken, black beans, rice, cheese and lettuce, it is also one of the healthiest options. It provides a good balance of protein, carbohydrates and fats, and will keep you full for hours. A double chicken burrito bowl has about 855 calories, 31 g fats, 68 g carbs and 82 g protein. However, the precise macros of your meal can largely vary based on serving sizes, extra sauces and toppings.

• 855 calories
• 82 g of protein

Try these high protein fast food recipes!

• Big Mac salad
• Cornflake chicken nuggets
• Breakfast burrito
• Starbucks egg bites
• Cottage cheese chips
• Low calorie fries

Frequently asked questions