We all know too much fast food isn’t healthy for us, but we all love it anyway. Fortunately, you can combat the unhealthiness by picking high-protein fast food.
After all, not all fast food is created equally. Some things are, of course, more nutritious than others.
However, “more nutritious” doesn’t always mean higher protein. Keep that in mind when reading through this list of high-protein fast food.
Some options are healthy all around. Others may have high amounts of fat and calories along with high protein counts.
High-Protein Fast Food
The following list contains my picks for the best high-protein fast food meals.
I’ve also included basic nutrition info for all of them. This should give you a better idea of what you’re eating with each meal. Let’s get to it!
1. McDonald’s McDouble
Protein: 22g; Calories: 400; Fat: 20g; Carbs: 33g; Fiber: 2g; Sugar: 7g
If you want a high-protein meal that won’t break your budget, the McDouble from McDonald’s is a good option. Though the price fluctuates, McDonald’s typically keeps it on their value menu.
It comes with two beef patties, one slice of cheese, onions, pickles, ketchup, and mustard.
Like all burgers, it’s somewhat high in fat and calories. But cutting out the cheese helps.
2. Starbucks Turkey, Provolone & Pesto on Ciabatta
Protein: 32g; Calories: 520; Fat: 19g; Carbs: 53g; Fiber: 3g; Sugar: 3g
Believe it or not, this turkey-based sandwich has even more protein than the McDouble. With 32 grams, it’s sure to keep you full until dinner.
Unfortunately, it’s also higher in fat, calories, and carbs than the McDouble. The upside is that the whole sandwich has 3 grams of sugar. And the pesto makes it mega-flavorful.
3. Subway 6-Inch Oven-Roasted Turkey and Ham Sub
Protein: 21g; Calories: 280 ; Fat: 4g; Carbs: 41g; Fiber: 5g; Sugar: 7g
Want a high-protein meal with fewer calories and less fat? Try Subway’s oven-roasted turkey and ham sub. Without cheese, condiments, and veggies, it has fewer than 300 calories.
If turkey and ham aren’t your thing, check out Subway’s other sandwiches. They have several that contain over 20 grams of protein and a few that contain over 30 grams!
4. KFC Grilled Chicken Breast
Protein: 38g; Calories: 210; Fat: 7g; Carbs: 0g; Fiber: 0g; Sugar: 0g
Need a high-protein lunch or dinner option low in calories, fat, and carbs? Try KFC’s grilled chicken breast. It has no carbs or sugar and is only slightly over 200 calories!
Pair it with a side salad to turn it into a complete meal.
5. Taco Bell Burrito Supreme Chicken
Protein: 24.4g; Calories: 443.9; Fat: 15.9g; Carbs: 50.9g; Fiber: 6g; Sugar: 4.4g
Taco Bell’s Burrito Supreme chicken is a good option for those in the mood for Mexican food.
It features chicken, beans, tomatoes, onions, lettuce, and cheese. Sour cream, red sauce, and Mexican seasoning round out the burrito’s bold flavors.
6. Chipotle Salad with Chicken, Fajita Vegetables and Roasted Chili-Corn Salsa
Protein: 37g; Calories: 295 ; Fat: 8.5g; Carbs: 24g; Fiber: 6g; Sugar: 7g
Prefer Chipotle to Taco Bell? Try their chicken salad with fajita veggies and roasted chili-corn salsa.
It delivers a maximum amount of flavor along with 37 grams of protein and only 295 calories.
7. Chick-fil-A Grilled Market Salad
Protein: 28g; Calories: 540 ; Fat: 31g; Carbs: 41g; Fiber: 5g; Sugar: 26g
Speaking of salads, Chick-fil-A has some great ones, too. Take the classic grilled market salad, for example. It’s wonderfully flavorful with chicken, veggies, cheese, fruit, and nuts.
It’s one of my all-time favorite summer salads. Unfortunately, it’s not the best option for those on low-carb diets, so keep that in mind.
8. Arby’s Roast Chicken Entrée Salad
Protein: 25g; Calories: 250 ; Fat: 14g; Carbs: 8g; Fiber: 3g; Sugar: 4g
Want something that will work for a low-carb diet? Try Arby’s roast chicken entrée salad. It’s a simple salad of lettuce, tomatoes, cheese, and bacon, topped with grilled chicken.
It comes with a creamy ranch dressing as well. It boasts 25 grams of protein but only has 5 net carbs and 4 grams of sugar. Its reasonable 250 calories aren’t bad, either.
9. Panera Bread Deli Turkey Sandwich
Protein: 35g; Calories: 600; Fat: 19g; Carbs: 73g; Fiber:5 g; Sugar: 5g
Panera is another good place to find high-protein meals despite all the carby bread. Their deli turkey sandwich is a classic treat piled high with meat, cheese, and veggies.
Plus, Panera offers half-orders of all their sandwiches, so you can cut things down that way. Pair a half-sandwich with a cup of turkey chili for an extra 14 grams of protein.
10. Wendy’s Southwest Avocado Salad
Protein: 39g; Calories: 420 ; Fat: 26g; Carbs: 12g; Fiber: 6g; Sugar: 3g
This Tex-Mex-flavored salad is one of my favorite options from Wendy’s. It’s high in protein but has good carb and calorie counts.
The ingredients are also fresh and delicious, complementing each other well. There’s grilled chicken, creamy avocado, tomatoes, cheese, lettuce, bacon, and Southwest dressing.
11. Carl’s Jr. Charbroiled BBQ Chicken Sandwich
Protein: 30g; Calories: 390; Fat: 7g; Carbs: 50g; Fiber: 3g; Sugar: 13g
This simple chicken sandwich has lettuce, tomatoes, and barbecue sauce. The chicken is charbroiled and has a rich, smoky flavor. The veggies are fresh, and there’s a fluffy potato bun.
All in all, it’s a good choice for lunch or dinner.
12. Boston Market Quarter White Meat Rotisserie Chicken With Steamed Veggies
Protein: 43g; Calories: 270; Fat: 11g; Carbs: 0g; Fiber: 0g; Sugar: 0g
Pure white meat with a crispy, flavorful skin makes this chicken absolutely delectable. It comes with several side options, but steamed veggies are my favorite.
Together, the two make a low-calorie, low-carb, high-protein meal perfect for all diets.
13. Shake Shack Shackburger (Lettuce Wrap)
Protein: 21g; Calories: 320; Fat: 24g; Carbs: 2g; Fiber: 0g; Sugar: 1g
Want a high-protein “burger” that’s not bad in fat, calories, and carbs? No problem! Lose the bun and put it on a lettuce wrap instead.
The Shackburger is a good choice for doing that. Plus, Shake Shack is good about turning any of their burgers into lettuce wraps. All you have to do is ask.
14. In-N-Out Burger Protein Style Double-Double
Protein: 33g; Calories: 520; Fat: 39g; Carbs: 11g; Fiber: 3g; Sugar: 7g
Similar to the McDonald’s McDouble, the Double-Double features two beef patties. It also has cheese, onions, lettuce, tomatoes, and In-N-Out’s special sauce.
The toasted bun rounds out the sandwich. It’s high in calories, fat, and protein but is surprisingly low in carbs and sugar.
15. Dunkin’ Wake-Up Wrap with Turkey Sausage
Protein: 11g; Calories: 240; Fat: 15g; Carbs: 15g; Fiber: 0g; Sugar: 1g
The protein count for this one is lower than some of the others on the list. However, 11 grams isn’t a bad way to start the day.
This breakfast wrap features turkey sausage, an egg, and cheese. It’s a light option that’ll keep you full but doesn’t make you feel heavy.
16. Burger King Triple Whopper With Cheese
Protein: 72g; Calories: 1216 ; Fat: 82g; Carbs: 50g; Fiber: 2g; Sugar: 11g
If you want a super dose of protein, Burger King’s triple Whopper with cheese has you covered. It delivers a whopping 72 grams.
Of course, the calorie, fat, and carb counts are also pretty high.
The sandwich comes with three flame-grilled beef patties, cheese, tomatoes, lettuce, pickles, onions, mayo, and ketchup. It also features BK’s signature sesame seed bun.
17. Popeyes Handcrafted Blackened Tenders
Protein: 26g; Calories: 170; Fat: 2g; Carbs: 0g; Fiber: 0g; Sugar: 0g
These are an excellent choice if you’re in the mood for something with some Cajun flair. They’re carb- and sugar-free, high in protein, and low in calories. Plus, they just taste fantastic.
Popeyes has plenty of great sides to choose from, as well.
18. Panda Express Chow Mein with Teriyaki Chicken Bowl
Protein: 49g; Calories: 810; Fat: 35g; Carbs: 73g; Fiber: 4g; Sugar: 17g
This chow mein bowl has juicy chicken and a delicious blend of spices and seasonings. (Garlic, ginger, soy sauce, mirin, and sugar.) It’s absolutely scrumptious but a bit high in calories, fat, and carbs.
19. Sonic Drive-In Grilled Chicken Wrap
Protein: 30g; Calories: 420; Fat: 14g; Carbs: 41g; Fiber: 2g; Sugar: 4g
This yummy wrap features grilled chicken, lettuce, tomatoes, and ranch. And the chicken itself is guaranteed all-white meat.
It’s a lean source of protein. And you can cut back on the fat and calories by leaving off the ranch.
20. Qdoba Grilled Chicken Bowl
Protein: 16g; Calories: 150; Fat: 9g; Carbs: 2g; Fiber: 0g; Sugar: 1g
Finally, you can’t go wrong with a grilled chicken bowl from Qdoba. Besides chicken, it also contains fajita veggies, guacamole, pico de gallo, and salsa.
Lettuce and black beans finish it off. It’s fun, flavorful, and low in calories, fat, and carbs!
