In a perfect world, we’d cook an elaborate spread for every meal. But fast food is sometimes the only option. Luckily, there are plenty of restaurant chains with options that offer a boost of satisfying protein (and not just refined carbs). From a McDonald’s McDouble to Starbucks’s convenient protein boxes, here are the 18 best high-protein fast food meals at some of the most popular chains around, plus tips from Dr. Felicia Stoler, DCN, a registered dietician, nutritionist and exercise physiologist, about how to keep yourself energized and full as nutritiously as possible.
The 18 Best High-Protein Fast Food Meals You Can Eat
Get in, we're hitting the drive-thru
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Published Dec 26, 2023
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Meet the Expert
Dr. Felicia Stoler, DCN, is a registered dietitian, nutritionist and exercise physiologist. She's the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great and the former host of TLC's Honey, We're Killing the Kids.
A Guide to Eating High-Protein Fast Food Meals
According to the current dietary guidelines set by the USDA, it’s best to eat protein from a variety of sources, like lean poultry and meat, seafood, legumes, nuts and seeds. The exact amount you should consume varies depending on your age, sex, height, weight and physical activity level, but about 7 grams for every 20 pounds of bodyweight is a general guide.
You may feel that there's a major emphasis on bulking up on animal protein to stay full, but Stoler reminds us of the importance of diversifying your diet—and that there are other macronutrients that can satisfy your appetite. "Plant-based foods have amino acids, which are the building blocks of protein," she explains. "Don’t forget fiber and remember that carbohydrates and protein have the same amount of calories per gram (4 kcal/g)."
That said, most fast food menus spotlight meat. So if you need to hit the drive-thru on a busy night, don't panic. "The healthiest type of protein isn't fried, covered in breading or swimming in mayonnaise or salad dressing," says Stoler as a rule of thumb. "Look for foods that have proteins that aren't fried. Think chicken, beef, pork, turkey, beans and cheese, fish and seafood, nuts, seeds and eggs." (She doesn't often eat at fast food chains, but salads are her go-tos when she does.)
The 18 Best High-Protein Fast Food Meals
McDonald's
1. McDonald’s McDouble (22g protein)
- Nutritional Information Per Serving: 400 calories, 20g fat, 33g carbs, 2g fiber, 7g sugar, 22g protein
We get it: Sometimes a salad just won’t cut it. Luckily, McDonald’s McDouble, (aka two beef patties, American cheese, pickles, ketchup, onions and mustard) is relatively low in calories and carbs considering the amount of protein it offers. If you want, you can nix the cheese to lose 50 calories and 4 grams of fat.
Arby’s
2. Arby’s Roast Chicken Entrée Salad (25g protein)
- Nutritional Information Per Serving: 250 calories, 14g fat, 8g carbs, 3g fiber, 4g sugar, 25g protein
While many fast-food salads are just chicken nuggets on a bed of lettuce, Arby’s offers a version with grilled chicken. Pepper bacon, tomato, cheddar cheese and ranch dressing round things out for a filling lunch (or dinner).
Chick-Fil-A
3. Chick-Fil-A Market Salad with Grilled Fillet (28g protein)
- Nutritional Information Per Serving: 540 calories, 31g fat, 41g carbs, 5g fiber, 26g sugar, 28g protein
Another high-protein salad option is Chick-Fil-A’s classic Market Salad topped with grilled chicken. Blue cheese, apples and berries make it feel like a cheese board in the best way.
Wendy's
4. Wendy’s Apple Pecan Salad (39g protein)
- Nutritional Information Per Serving: 460 calories, 23g fat, 26g carbs, 5g fiber, 18g sugar, 39g protein
The combination of apples, dried cranberries, roasted pecans and crumbled blue cheese feels a little bit ’90s and we are so into it. Go easy on the dressing if you want to keep the sugar to a minimum.
Chipotle
5. Chipotle Salad with Chicken, Fajita Vegetables and Roasted Chili-Corn Salsa (37g protein)
- Nutritional Information Per Serving: 295 calories, 8.5g fat, 24g carbs, 6g fiber, 7g sugar, 37g protein
TBH, Chipotle’s menu is all about mixing and matching, so it’s one of the easiest restaurants to find a healthy option. But to make it even simpler, we suggest swapping your usual burrito bowl for a salad (no rice equals fewer carbs) and adding the just-sweet-enough corn salsa in place of the dressing.
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6. Shake Shack Shackburger, Lettuce Wrap (21g protein)
- Nutritional Information Per Serving: 320 calories, 24g fat, 2g carbs, 0g fiber, 1g sugar, 21g protein
At Shake Shack, you can ask for any sandwich on the menu to be served in a lettuce wrap instead of the usual bun. While this won’t add any protein, it will reduce the amount of carbohydrates by 24 grams—worth it if you’re watching your carb intake.
Subway
7. Subway 6-Inch Oven Roasted Chicken Sub (21g protein)
- Nutritional Information Per Serving: 270 calories, 4.5g fat, 41g carbs, 5g fiber, 8g sugar, 21g protein
Subway’s menu includes many items with substantial amounts of protein at 400 calories or fewer. Pile on the toppings and you can easily get at least two servings of vegetables per handheld. To maximize the nutrition factor, pile your sandwich high with alllll the produce.
McDonald's
8. McDonald’s McChicken (14g protein)
- Nutritional Information Per Serving: 400 calories, 21g fat, 39g carbs, 1g fiber, 5g sugar, 14g protein
FYI, McDonald’s O.G. McChicken is a (relatively) smart way to get your protein compared to other menu options. Hold the mayo, and you’ll shave off 100 cals and 11 grams of fat.
Starbucks
9. Starbucks PB&J Protein Box (20g protein)
- Nutritional Information Per serving: 520 calories, 27g fat, 51g carbs, 6g fiber, 30g sugar, 20g protein
Meatless fast-food meals that still contain a decent amount of protein are few and far between, but this Starbucks option is fully vegetarian and boasts 20 grams of the good stuff. It’s also high in fiber, which will keep you feeling full longer.
Starbucks
10. Starbucks Turkey, Provolone & Pesto on Ciabatta (32g protein)
- Nutritional Information Per Serving: 520 calories, 19g fat, 53g carbs, 3g fiber, 3g sugar, 32g protein
Another high-protein item at the popular coffee chain is the turkey, provolone and pesto on ciabatta, which contains 32 grams of protein and only 3 grams of sugar. Wash it down with a cold brew, if you feel so inclined.
Chick-Fil-A
11. Chick-Fil-A 8-Piece Grilled Nuggets (25g protein)
- Nutritional Information Per Serving: 130 calories, 3g fat, 1g carbs, 1g fiber, 0g sugar, 25g protein
Confession: We love chicken nuggets. (Who doesn’t?) Chick-Fil-A’s grilled version contains 25 grams of protein in an eight-piece serving and only 3 grams of fat, compared to 11 grams in the fried kind.
Taco Bell
12. Taco Bell Soft Taco (9g protein)
- Nutritional Information Per Serving: 180 calories, 9g fat, 17g carbs, 3g fiber, 1g sugar, 9g protein
Taco Bell's traditional ground beef soft taco has a good ratio of protein to everything else, even if you order two to make it a more filling meal. We won't tell if you pair it with a Baja Blast.
Taco Bell
13. Taco Bell Burrito Supreme, Fresco Style (14g protein)
- Nutritional Information Per Serving: 340 calories, 11g fat, 48g carbs, 98g fiber, 4g sugar, 14g protein
The beans and beef in Taco Bell’s burrito offer fiber and protein, respectively. Order yours “fresco style” to lose the sour cream and cheese and keep the fat and calories at a minimum.
Panera Bread
14. Panera Bread Deli Turkey Sandwich (35g protein)
- Nutritional Information Per Serving: 600 calories, 19g fat, 73g carbs, 5g fiber, 5g sugar, 35g protein
Yes, Panera’s classic turkey sandwich does contain 19 grams of fat per serving, but only 3 grams are saturated. Plus, you can get a half-order to cut that amount in, well, half (or just ask for no mayonnaise).
Dunkin'
15. Dunkin’ Wake-Up Wrap with Turkey Sausage (11g protein)
- Nutritional Information Per Serving: 240 calories, 15g fat, 15g carbs, 0g fiber, 1g sugar, 11g protein
We know it’s hard to pass up a doughnut, but Dunkin’s lighter breakfast option contains 11 grams of protein and just 240 calories. Good morning, indeed.
Chick-fil-A
16. Chick-fil-A Cool Wrap (43g protein)
- Nutritional Information Per Serving: 660 calories, 45g fat, 32g carbs, 14g fiber, 5g sugar, 43g protein
You had us at “wrap,” and again at 43 grams of protein per serving. It also doesn’t hurt that this Chick-fil-A offering contains a whopping 14 grams of fiber to keep you full.
Panera Bread
17. Panera Bread Caesar Salad with Chicken (32g protein)
- Nutritional Information Per Serving: 440 calories, 27g fat, 21g carbs, 4g fiber, 3g sugar, 32g protein
This mix of romaine, grated Parm and creamy Caesar dressing is proof that simplicity can be delicious. Add chicken and it's even more satiating. If you're on a low-carb or keto diet, feel free to skip the black pepper focaccia croutons—but they aren't so carby that they'll kick you out of ketosis.
McDonald’s
18. McDonald’s Egg McMuffin (17g protein)
- Nutritional Information Per Serving: 310 calories, 13g fat, 30g carbs, 2g fiber, 3g sugar, 17g protein
This lightning-fast breakfast is relatively low in calories and high in protein, making it a solid way to start the day. If you want to make the sammy leaner, skip the butter on the English muffin. To make it keto, skip the bread altogether—this will save you 27 grams of carbs.
