This list has all the best high protein fast food options you can order. From burgers to salads to wraps, and even nuggets, this guide is sure to have your next healthy fast food order on it. Oh, and best of all, each option has under 600 calories while still packing over 20 grams of protein!
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The Best Fast Food with High Protein
It's not a secret that most of the time, fast food isn't the healthiest thing you can eat. I mean, a typical fast food order is packed with almost a days worth of calories - usually from fat and carbs.
With that said though, practically every fast food restaurant has a few healthier options that have more balanced macronutrients - and, in particular, have more protein.
So, that's where this list comes in! I put together this list of high protein fast food options to make it as easy as possible for you to order something healthy and high in protein the next time you're at your favorite fast food restaurant.
Now, everyone's definition of "high protein" varies, but for the sake of this list, I define it as any order that has over 20 grams of protein. So, each and every option that you'll see below will have above that amount.
By the way, before we get into the "meat and potatoes" of the list itself, I just want to make it clear that there are a few higher protein options at some of these restaurants, but the calories are outrageous, so I didn't include them.
For instance, you could order a...
- Triple Whopper at Burger King For 72 grams of protein, but it has 1,170 calories
- 30 Piece Chicken Nugget at Chick Fil A For 100 grams of protein, but it has almost 1,000 calories
- Bacon Turkey Bravo at Panera for 54 grams of protein, but it has 1,000 calories
- Monster Footlong Pro at Subway for 114 grams of protein, but it has 1,470 calories
- Pretzel Bacon Pub Triple at Wendy's for 89 grams of protein, but it has over 1,500 calories
As you can see, these orders really pack in the protein, but they pack an ungodly amount of calories as well. In my opinion, the juice just isn't worth the squeeze on 'em. Your calories are better spent elsewhere.
High Protein Fast Food Options to Try
1. Popeye's 5-Piece Blackened Handcrafted Tenders
Nutritional info for Popeye's blackened tenders:
- 283 Calories
- 3g Fat
- 3g Carbs
- 43g Protein
Coming in at the top of the list, just five pieces of these flavorful chicken tenders at Popeye's have 43 grams of protein! Also, what I love about this option is that it's super low carb and low in fat. Honestly, it's one of the healthiest fast food options on the list.
Also, for what it's worth, I think the chicken tenders are delicious on their own, but you can pair them with one of these low calorie sauces to make them even tastier.
2. Chipotle Chicken Burrito Bowl
Nutritional info for a Chipotle chicken burrito bowl ordered as described below:
- 465 Calories
- 13g Fat
- 55g Carbs
- 43g Protein
My favorite high protein order from Chipotle has got to be a chicken burrito bowl with half a portion of rice and beans, super greens lettuce, fajita vegetables, shredded cheese, and roasted chili corn salsa. It's just so, so good, and it's loaded with over 40 grams of protein.
Sometimes to add even more protein to my chicken burrito bowl, I'll ask for double chicken - this brings the total protein of the order up to over 70 grams.
Now, if you're looking for some low carb Chipotle options, you'll want to check out my keto Chipotle list. There are a ton of high protein options on there too!
Oh, and if you're following more of a low calorie diet, then you'll definitely want to check out my low calorie Chipotle list. Every order on it has 350 calories or less!
3. Chick-Fil-A Cool Wrap (No Dressing)
Nutritional info for Chick-Fila-A's Cool Wrap with no dressing:
- 350 Calories
- 12g Fat
- 29g Carbs
- 42g Protein
This wrap from Chick-Fil-A packs 42 grams of protein! Pretty great, eh?
Pro-tip, to keep the calories down, you'll want to skip the avocado lime ranch dressing that usually comes on it. Just a couple of tablespoons of dressing contains almost as many calories as the wrap itself. For more high protein options, check out my high protein Chick-Fil-A list.
4. Shake Shack Double Shackburger (Lettuce Wrap)
Nutritional info for Shake Shack's Double Shackburger in a lettuce wrap:
- 580 Calories
- 24g Fat
- 3g Carbs
- 42g Protein
You can order any burger at Shake Shack with a lettuce wrap instead of a bun and instantly cut back on both the carbs and calories while still maintaining the protein content.
With that said, the highest protein option you can order at Shake Shack is the double shackburger. So that's what I recommend going with if you're trying to eat as much protein as possible when you go there.
5. Wendy's Chicken Caesar Salad
Nutritional info for Wendy's chicken caesar salad:
- 430 Calories
- 23g Fat
- 15g Carbs
- 42g Protein
This classic chicken caesar salad is a healthier option you can order at Wendy's, and it also has one of the highest amounts of protein on this list.
It's packed with fresh lettuce, grilled chicken breast, cheese, bacon bits, croutons, and caesar salad dressing for a total of 42 grams of protein. If you want to cut back on the carbs and calories in the salad, you can skip the dressing that typically comes on it and use one of these low calorie salad dressings instead.
6. Wendy's Asiago Ranch Chicken Club
Nutritional info for Wendy's asiago ranch chicken club:
- 490 Calories
- 21g Fat
- 34g Carbs
- 40g Protein
The asiago ranch chicken club at Wendy's is easily one of their most satisfying sandwiches. It's comprised of marinated crispy chicken breast, applewood smoked bacon, asiago cheese, ranch dressing, lettuce, tomato, and a toasted bun.
For what it's worth, if you want to cut down on the carbs and calories, you can order it with no bun and a lettuce wrap instead.
By the way, if Wendy's is your favorite fast food restaurant - and you're watching your calories - you'll definitely check out my list of the best healthy Wendy's food orders. The list is comprised of over 15 healthy options.
7. KFC Original Recipe Chicken Breast
Nutritional info for KFC's original recipe chicken breast:
- 390 Calories
- 21g Fat
- 11g Carbs
- 39g Protein
If you love fried chicken, you'll definitely want to order the chicken breast from KFC. It has the most protein out of all of the cuts of chicken KFC offers at just under 40 grams per serving.
By the way, if you're watching your carb intake, you can make these keto chicken nuggets instead. I think they're just as satisfying as the fried chicken from KFC.
8. Panera's Green Goddess Cobb Salad with Chicken
Nutritional info for Panera's Green Goddess Cobb Salad With Chicken:
- 500 Calories
- 28g Fat
- 26g Carbs
- 39g Protein
All of Panera's salads are worth checking out, but their green goddess cobb salad stands out for having the most protein at 39 grams for the whole thing.
Again, if you want to cut back on the carbs and calories, ask for no green goddess dressing and use a low calorie one instead from the list I mentioned earlier.
9. Chick-Fil-A 12 Piece Grilled Nuggets
Nutritional info for Chick-Fil-A's grilled nuggets (12 pieces):
- 200 Calories
- 4.5g Fat
- 2g Carbs
- 38g Protein
Skip the breaded chicken nuggets at Chick-Fil-A and order their grilled nuggets instead. Without the breading and excess oil, this chicken nugget meal will provide almost 40 grams of protein and just 200 calories! That makes these nuggets one of the healthiest fast food orders out there.
Oh, by the way, if you love Chick-Fil-A and want to try out some more low calorie orders, give my low calorie Chick-Fil-A list a look next.
10. KFC Kentucky Grilled Chicken Breast
Nutritional info for KFC's Kentucky grilled chicken breast:
- 210 Calories
- 7g Fat
- 0g Carbs
- 38g Protein
KFC's Kentucky grilled chicken breast has almost all of the deliciousness of their fried chicken, but it has just a fraction of the calories and none of the carbs. Plus, it packs almost 40 grams of protein, so it's another terrific high protein fast food option.
11. Panda Express Grilled Teriyaki Chicken
Nutritional info for Panda Express's grilled teriyaki chicken:
- 300 Calories
- 13g Fat
- 8g Carbs
- 36g Protein
The grilled teriyaki chicken from Panda Express is one of the tastiest chicken options on the list. It's packed with flavor and protein, and it's pretty low in calories too.
Pro-tip, ask for double chicken, and you can bring the protein total of this order up to over 50 grams.
12. Panera's Signature Take Chicken Sandwich
Nutritional info for Panera's Signature Take Chicken Sandwich:
- 570 Calories
- 29g Fat
- 41g Carbs
- 36g Protein
If you love chicken sandwiches, Panera Bread's Signature Take Chicken Sandwich is absolutely worth checking out. It combines a tender juicy chicken breast with parmesan crisps, garlic aioli, emerald greens, and a buttery brioche bun. How good does that sound?!
It also has over 35 grams of protein, making it one of the highest protein fast food sandwiches you can order.
By the way, if you want to cut down on the carbs and calories, you can order it with no bun and a lettuce wrap instead.
13. Wendy's Apple Pecan Chicken Salad
Nutritional info for Wendy's apple pecan salad:
- 440 Calories
- 22g Fat
- 30g Carbs
- 33g Protein
Another terrific salad option from Wendy's is the apple chicken pecan salad. It's fresh and flavorful, and it's packed with tender meaty chicken breast chunks, a blend of lettuce greens, crisp red and green onions, sweet cranberries, and crunchy roasted pecans. It's a must-try for any salad lover.
14. In-N-Out Protein-Style Double Double
Nutritional info for In-N-Out protein-style double double burger:
- 520 Calories
- 39g Fat
- 11g Carbs
- 33g Protein
You can upgrade any In-N-Out burger to be lower in carbs and calories by ordering it "protein-style." This easily swaps the bun with a lettuce wrap without having to get into specifics like at other fast food restaurants. Their double double burger ordered this way is 150 calories less than the regular burger, and it still has 33 grams of protein!
15. Shake Shack Chick'n Shack
Nutritional info for Shake Shack's Chick'n Shack:
- 550 Calories
- 31g Fat
- 34g Carbs
- 33g Protein
Shake Shack is known for their hamburgers, but their chicken sandwich is a super underrated menu item worth trying. It features a crispy chicken breast stacked with lettuce, pickles, and some buttermilk herb mayo.
Also, just like all of their burgers, you can order it with a lettuce wrap instead of a bun to cut down on the carbs and calories. Pro-tip, skip the buttermilk herb mayo, and you'll save yourself even more calories.
16. Starbucks Turkey, Provolone, & Pesto On Ciabatta
Nutritional info for Starbucks turkey, provolone, & pesto sandwich:
- 520 Calories
- 19g Fat
- 53g Carbs
- 32g Protein
This tasty bistro-style sandwich has turkey breast, provolone cheese, roasted bell peppers, and basil pesto on a ciabatta roll for a satisfying lunch that contains 32 grams of protein.
It's the highest protein meal you can get from Starbucks, so next time you're grabbing one of these low calorie Starbucks drinks, give this sandwich a try too.
17. Chick-Fil-A Grilled Market Salad With Grilled Nuggets
Nutritional info for Chick-Fil-A's grilled market salad with grilled nuggets:
- 570 Calories
- 32g Fat
- 41g Carbs
- 32g Protein
Packed with fresh fruit, mixed greens, and crunchy nuts, the market salad at Chick-Fil-A is easily their most balanced offering. It usually comes with a grilled filet for 28 grams of protein total, but swapping it with grilled nuggets instantly brings the whole meal to 32 grams of protein!
18. Subway Roast Beef Bowl
Nutritional info for Subway's roast beef bowl:
- 230 Calories
- 7g Fat
- 12g Carbs
- 30g Protein
One of my favorite high protein orders at Subway is the roast beef salad bowl. It packs 30 grams of protein, and it's absolutely delicious. Pro-tip, skip the dressing and sauces and just use yellow mustard as the "dressing" on this bowl. It works great, and it'll save you a ton of carbs/calories too.
Also, just so you know, you can turn any sandwich at Subway into a salad bowl and stack it with as many veggies as you like.
Oh, and if you're looking for some more healthy Subway options, check out this low calorie Subway list. There are 15 delicious options on it, and all of them have under 300 calories.
19. Chick-Fil-A Grilled Chicken Sandwich
Nutritional info for Chick-Fil-A's grilled chicken sandwich:
- 380 Calories
- 12g Fat
- 43g Carbs
- 28g Protein
All of Chick-Fil-A's chicken sandwiches are under 600 calories and provide around 28 grams of protein each. But if you want the healthiest option, go for their grilled chicken sandwich. It has the same amount of protein as the regular breaded ones but with fewer calories.
20. Burger King Whopper (No Mayo)
Nutritional info for the Burger King whopper:
- 500 Calories
- 22g Fat
- 49g Carbs
- 28g Protein
Nothing beats a classic whopper from Burger King. It's pretty high in protein if you just ordered it as it comes, but you can cut down on the calories by asking for no mayo and, again, swapping out the bun for lettuce.
Oh, and if you love Burger King, you might want to check out more high protein Burger King options or some low calorie Burger King orders next.
21. Burger King Double Cheeseburger
Nutritional info for Burger King's double cheeseburger:
- 460 Calories
- 25g Fat
- 31g Carbs
- 27g Protein
If you don't like the whopper, another great high protein fast food option from Burger King is the classic double cheeseburger. You can have it just like it comes or cut down on the calories and carbs by ordering it with a lettuce wrap instead of a bun.
22. Taco Bell Chicken Quesadilla
Nutritional info for Taco Bell's chicken quesadilla:
- 510 Calories
- 26g Fat
- 38g Carbs
- 27g Protein
This option is for all of you cheese lovers out there. A classic chicken quesadilla from the Taco Bell menu packs 27 grams of protein per serving! By the way, if you love beef, you can also order a steak quesadilla for 26 grams of protein. Oh, and for more high protein Taco Bell orders, check out my high protein Taco Bell list!
23. Taco Bell Power Menu Bowl
Nutritional info for Taco Bell's power menu bowl:
- 470 Calories
- 19g Fat
- 50g Carbs
- 26g Protein
Taco Bell's power menu bowl is packed to the brim with meat, cheese, veggies, and grains to fuel you throughout the day. You can choose from chicken or steak as your meat, and both provide around the same amount of protein.
Oh, and if you want to cut down on the calories, order it with no avocado ranch sauce.
By the way, if you're watching your carb intake, but love Taco bell, then you'll definitely want to check out the list I put together on the best low carb Taco Bell orders. It has over 13 orders, and the Power Bowl is one of them - it's slightly tweaked of course to keep the carbs as low as possible.
24. Mcdonalds Crispy Chicken Sandwich
Nutritional info for McDonald's crispy chicken sandwich:
- 470 Calories
- 20g Fat
- 46g Carbs
- 26g Protein
If you don't like burgers, the McDonald's crispy chicken sandwich is a delicious option that has over 25 grams of protein. It comes with just pickles and the chicken on a bun. If you want to add a little more protein to it, ask for a slice of cheese.
25. Arby's Roast Turkey Gyro
Nutritional info for Arby's roast turkey gyro:
- 470 Calories
- 20g Fat
- 48g Carbs
- 25g Protein
Arby's signature turkey gyro has 25 grams of protein. It features roast turkey, veggies, and Greek seasoning sandwiched in a soft pita, and it's finished with a tangy, creamy tzatziki sauce. It's a delicious option that's a little different from the rest of the protein fast food choices on the list.
26. Subway Carved Turkey Sandwich (6-inch)
Nutritional info for Subway's 6-inch carved turkey sandwich:
- 330 Calories
- 5g Fat
- 45g Carbs
- 25g Protein
To make the most out of this turkey breast sandwich from Subway, pile it high with all your favorite veggies and add on your favorite cheese. Pro-tip, if you want to add even more protein to this sandwich, you can ask for double meat, and your 6-inch sub will have over 35 grams of protein.
27. Starbucks Egg & Cheddar Protein Box
Nutritional info for Starbucks egg and cheddar protein box:
- 470 Calories
- 25g Fat
- 40g Carbs
- 23g Protein
The egg and cheddar protein box makes a convenient light lunch to try on your next coffee run, and it packs an impressive 23 grams of protein. It comes with hard-boiled eggs, white cheddar, fruit, muesli bread, and peanut butter for a ton of variety.
28. Arby's Classic Roast Beef
Nutritional info for Arby's classic roast beef sandwich:
- 360 Calories
- 14g Fat
- 37g Carbs
- 23g Protein
What's a trip to Arby's without an order of their iconic slow-roasted beef? Well, whether you get their spicy or regular roast beef sandwich, you'll get in over 20 grams of protein.
By the way, if you're trying to pack even more protein into your day, get a double order of roast beef on your sandwich. It will have over 35 grams of protein and just a little over 500 calories if you do.
29. Mcdonalds McDouble
Nutritional info for a McDonald's McDouble:
- 400 Calories
- 20g Fat
- 33g Carbs
- 22g Protein
The Mcdouble - AKA double cheeseburger - is another high protein McDonald's menu option. It combines a regular bun with two beef patties, American cheese, pickles, onions, ketchup, mustard. Again, if you want to bring the calories down, order a lettuce wrap instead of a bun.
By the way, if you want to check out some low calorie McDonald's options, definitely give my list of the best low calorie McDonalds orders a look.
30. Starbucks Crispy Grilled Cheese On Sourdough
Nutritional info for Starbucks grilled cheese:
- 520 Calories
- 27g Fat
- 47g Carbs
- 21g Protein
Finishing off this high protein fast food list is the crispy grilled cheese on sourdough bread at Starbucks. This cheesy, tangy, and crispy vegetarian Starbucks sandwich is a fantastic source of meat-free protein.
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