High Protein Fast Food

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 even 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 well know that fast food burgers are not the healthiest meal you can eat. From saturated fats to refined carbs, that’s what we’ve always been told. But let’s admit it, fast food tastes good, incredibly good. And sometimes it may even be a necessity, because it’s so quick and so easy to get. There’s always a McDonald’s or a Subway around the corner. It’s so convenient and perfect for time-poor people who are always in a rush.

If eating burgers and fries everyday is not recommended, there’s actually a way to make your meal more nutritious when dining out. Choosing high protein fast food items! Research shows that a protein diet is healthy because it helps build and repair tissues in our bodies, supports muscle growth, and promotes satiety. So that you will feel full for longer and won’t risk passing by a drive-through to get takeaway for dinner.

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. Overall, it’s a great pick to load up on energy and protein for the day

• 300 calories
• 17 grams 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. Its focus on lean protein from egg whites and whole grain from bread makes it a healthier breakfast. Just be mindful with the drinks, prefer tea, sugar-free coffee or a 100% fruit juice so you won’t go overboard with added sugars and calories.

• 230 calories
• 17 grams 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 grams 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 you can get. Grilled and not fried, the chicken breast provides a lean source of protein with minimal added 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 grams of protein

Steak ‘n Shake Grilled Chicken Sandwich (25 g)

Steak ‘n Shake Grilled Chicken Sandwich 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 improve the nutritional composition of your meal. The chicken breast makes it a great high protein lunch fast food order.

• 400 calories
• 25 grams of protein

Wendy’s Grilled Chicken Sandwich (26 g)

The Grilled Chicken Sandwich positions itself as 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 this high protein Wendy’s meal 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 grams 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. Its melted cheese filling over grilled chicken makes it a favorite of many. 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 grams 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 fast food sandwiches. It features a grilled egg white and chicken breast on a multigrain English muffin. Filling and satisfying, it comes with only 300 calories, 7 grams of fats, 31 grams of carbohydrates and a whopping 28 grams of protein.

• 300 calories
• 28 grams 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 grams of protein in multigrain bread, it provides a great high protein low cal fast food option. Just 290 calories and 6 grams of fats. Much less than many other high protein fast foods such as Dominos or Dunkin.

• 290 calories
• 29 grams of protein

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

With 30 grams of protein per serving, the Roast Turkey & Swiss Wrap offers a great balance of macronutrients, with a focus on lean protein. The turkey breast provides a source of high-quality protein, while the vegetables add fibers and nutrients. One downside is that these Arby’s high protein meals are 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 grams 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, chicken in this sandwich is grilled and not deep-fried. The combination of juicy grilled chicken and fresh vegetables such as lettuce and tomato makes it a good choice for high protein takeout meals. Perfect as a macro-friendly post workout meal to enjoy without too much guilt.

• 400 calories
• 31 grams 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 chicken breast in a soft bun, this item 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 of your meal by pairing the burger with a fresh salad or a good serving of vegetables.

• 430 calories
• 32 grams of protein

Dairy Queen Grilled Chicken BLT Salad (32 g)

After many sandwiches and burgers, this list introduces a protein-packed salad. Dairy Queen Grilled Chicken BLT Salad combines grilled chicken breast with crispy bacon pieces and shredded cheddar cheese over a bed of fresh lettuce and tomatoes. The calorie count of this high in protein fast food order is 320 kcal, 14 grams of carbs, 15 grams of fats and 32 grams of high quality protein. Precise nutritional values, however, will vary based on dressings you add.

• 320 calories
• 32 grams 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, in this KFC item the chicken is fried and not grilled. But you can still indulge in a KFC high protein meal without exceeding your macro goals, as it provides just around 414 calories, 15 g fat, 38 g carbohydrates 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 grams 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 contains a discrete amount of calories and fats. More precisely, 550 kcal, 29 g fats, 41 g carbs and 32 g protein.

• 550 calories
• 32 grams of protein

Panda Express Grilled Teriyaki Chicken (36 g)

Looking for high protein low carb fast food options? 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 of teriyaki chicken has just 300 calories and 8 grams of carbohydrates (without rice), with over 35 grams of protein. Perfect for all those people who want to enjoy a tasty meal while still hitting macros and calorie targets.

• 300 calories
• 36 grams 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, the Tendergrill Chicken Sandwich is a healthy high protein fast food item. One sandwich has about 370 calories, 36 g of protein, 42 g of carbohydrates, and just a mere 7 g of fats. Enjoy this Burger King high protein fast food meal as a quick lunch or as a takeaway for dinner, without overthinking on calories and macros.

• 370 calories
• 36 grams of protein

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

The Double-Double w/Onion is the best high protein fast food burger at In n Out. Featuring two beef patties and American cheese in toasted buns, 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 grams of protein

Wendy’s Apple Pecan Salad (39 g)

If you want to eat high protein at Wendy’s with little carbs and calories, try the Apple Pecan Salad. This dish contains almost 39 grams of protein for only 460 kcal. Although it’s a salad, this order is 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 grams of protein

Culver’s Grilled Chicken Sandwich (41 g)

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

• 390 calories
• 41 grams of protein

Subways Double Meat Rotisserie Chicken Sub (42 g)

The Double Meat Rotisserie Chicken Sub is a satisfying and balanced meal. This Subways sandwich features two portions of tender rotisserie-style chicken served on bread, along with fresh vegetables, sauces, and toppings. Overall, it’s a great fast food with high protein. 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 grams 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 grams of protein and plenty of flavor, but it’s also quite high in calories (650 kcal) and fats (30 g). Enjoy your meal, maybe with a serving of fresh vegetables and water, rather than fries and Coke.

• 650 calories
• 43 grams 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 it is quite high in calories (740 kcal), the Double Quarter Pounder with Cheese is a real bomb of protein. With a whopping 50 grams of protein, it can be considered as one of the highest protein item at McDonald’s.

• 740 calories
• 50 grams 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 grams fats, 68 grams carbs and 82 grams protein. However, the precise macronutrient composition of your meal may largely vary based on serving sizes, extra sauces and toppings.

• 855 calories
• 82 grams of protein

Try these high protein fast food recipes!

• Big Mac salad
• Protein pizza
• Cornflake chicken nuggets
• Breakfast burrito
• Air fryer tofu
• Egg white bites