Maintaining a diet rich in protein by cooking your own meals, while on the go, can seem like a daunting task. Especially with the convenience and ubiquity of fast food. Contrary to popular belief, high-protein fast food is not an oxymoron, though we do need to be aware of the other issues including macros, and the types of fats and sugars within fast food. With a bit of menu savvy and nutritional know-how, you can find meals that support your fitness and health goals, even in the least expected places.
Finding High-Protein Options
Despite the challenges, several popular fast food chains offer items that are surprisingly rich in protein. And when in doubt, ditch the bun. If protein is the goal you don't need the extra carbs and sugar. This guide highlights selections evaluated by our on staff doctors and dietitians to ensure they fit within a high-protein dietary framework, essential for those actively seeking muscle maintenance and growth.
Wendy’s
Wendy’s, known for its flavorful options, provides several high-protein selections that cater to both taste and nutritional value:
- Cobb Salad With Chicken: A robust choice with 36-37 grams of protein, depending on whether you include the dressing. This salad combines grilled chicken breast, cheddar cheese, eggs, and bacon for a satisfying meal.
- Grilled Chicken Wrap: Offers a decent 27 grams of protein, wrapped in a flour tortilla for those seeking a lighter yet protein-rich option.
Subway
Subway’s 6-inch subs can be a great source of protein, especially when you double the meat:
- Rotisserie Chicken Sub: With 25 grams of protein in its standard order, doubling the meat bumps it up to 42 grams.
- Supreme Meats Sub: Starts at 25 grams of protein and can go up to 51 grams with double meat, making it a hearty option for meat lovers.
- Teriyaki Chicken Sub: This flavorful sub offers between 23 to 38 grams of protein, depending on your meat preference.
- Meatball Marinara Sub: Even the standard order provides 24 grams of protein, with the option to increase to 39 grams with double meat.
McDonald’s
McDonald's offers some surprisingly protein-rich options beyond its classic burgers:
- Egg McMuffin: A breakfast option with 16 grams of protein, combining egg, Canadian bacon, and cheese on an English muffin.
- McCrispy Chicken Sandwich: Provides a substantial 26 grams of protein and offers a fried chicken option that doesn’t skimp on protein.
The burgers are a good option, but for a low (no) carb option, forget the bun. A McDonald's burger patty contains 0g total carbs, 0g net carbs, 8g fat, 13g protein, and 90 calories. The larger quarter pound patty is an even better choice:
- Calories: 220
- Fat: 16g (64% of the total calories)
- Carbs: 1g (2% of the total calories)
- Protein: 19g (34% of the total calories)
Burger King
Burger King stands out for its flame-grilled meats and also offers plant-based options:
- Double Whopper: Packed with 50 grams of protein, catering to those with a big appetite.
- Impossible Whopper: A plant-based alternative offering 24 grams of protein.
- Bacon And Swiss Royal Crispy Chicken Sandwich: A hefty option with 39 grams of protein, satisfying both chicken and bacon lovers.
Arby’s
Famous for its sliced meats and horseradish, Arby’s doesn’t disappoint with its protein-packed offerings:
- Classic Beef ‘N’ Cheddar Sandwich: Contains 23 grams of protein, combining roast beef with cheddar cheese sauce.
- Crispy Chicken Club Wrap: A high-protein option with 48 grams of protein, including crispy chicken, bacon, and cheese in a wrap.
Dunkin’
Dunkin' provides a couple of high-protein breakfast options that are both convenient and tasty:
- Sourdough Breakfast Sandwich: Offers 31 grams of protein, thanks to its eggs, bacon, and cheese on sourdough bread.
- Egg White Turkey Sausage Wake-Up Wrap: A lighter choice with 11 grams of protein, perfect for a quick protein boost in the morning.
Taco Bell
Taco Bell’s menu can be customized for those looking for high-protein, lower-carb options:
- Chicken Quesadilla: With 26 grams of protein, or up to 35 grams with extra chicken, it’s a satisfying choice.
- Chicken Power Bowl: Provides 26 to 37 grams of protein, depending on chicken quantity, making it an excellent option for healthy bulking.
Popeyes
Popeyes offers a couple of high-protein choices for those craving Southern-style chicken:
- Handcrafted Blackened Chicken Tenders: A lean option with 26 to 43 grams of protein, depending on the serving size.
- Bonafide Chicken Combo: Opting for the chicken breast in this combo nets you 35 grams of protein.
KFC
KFC, while known for its fried chicken, also has grilled options in its combo meals:
- Spicy Classic Chicken Sandwich: Delivers 34 grams of protein per sandwich.
- Kentucky Grilled Chicken Combo: Combining a chicken piece with sides, this combo can provide up to 53 grams of protein.
Panda Express
For those looking for high-protein options with an Asian twist:
- Grilled Teriyaki Chicken: Offers 36 grams of protein, focusing solely on the chicken and sauce.
- Kung Pao Chicken: Provides 16 grams of protein, factoring in the vegetables and peanuts mixed with the chicken.
Starbucks
Starbucks offers more than just coffee; its menu includes protein-packed choices that can surprise you:
- Sous Vide Egg Bites: With protein ranging from 12 to 19 grams, these egg bites are a perfect on-the-go option.
- Spinach, Feta, & Egg White Wrap: Offers a fulfilling 20 grams of protein, combining egg white, feta cheese, and a whole-wheat wrap.
- Eggs & Cheese Protein Box: Ranges between 22 to 26 grams of protein, providing a balanced meal with eggs, cheese, and additional protein sources like peanut butter.
Panera Bread
Panera Bread provides a variety of options that go beyond bread (and you might want to skip the bread entirely), including:
- Teriyaki Chicken & Broccoli Bowl: A substantial choice with 46 grams of protein.
- Green Goddess Cobb Salad With Chicken: Can be customized to contain between 38 to 59 grams of protein.
- Mediterranean Bowl With Chicken: Offers 26 to 37 grams of protein, focusing on heart-healthy fats alongside high-quality protein.
Chipotle
Chipotle's customizable menu allows for high-protein bowls, such as:
- Double Chicken Burrito Bowl: A whopping 85 grams of protein for those serious about their intake.
- Steak Burrito Bowl: Provides between 46 to 67 grams of protein, depending on customization.
Chick-Fil-A
For poultry lovers, Chick-fil-A has:
- Cool Wrap: With 43 grams of protein, it's a nutritious wrap option.
- Grilled Nuggets: Up to 98 grams of protein in a 30-piece serving, making it a protein powerhouse.
High-Protein Fast Food: Beyond the Menu
While fast food can occasionally supplement a high-protein diet, the best nutrition comes from a balanced diet that includes whole foods, lean proteins, healthy fats, and complex carbohydrates. For those times when fast food is your best option, remember to focus on lean protein sources, avoid excessive fats and sugars, and choose whole grain options whenever possible.
High-Protein Fast Food: FAQs
- What Is The Healthiest Fast Food Restaurant? In general restaurants with "bowl" options have the highest potential for a quality meal without going overboard on carbs. This includes restaurants like Qdoba and Chipotle.
- What Do Bodybuilders Eat At Restaurants? They typically look for meals high in lean proteins and healthy fats, with careful attention to portion sizes and overall macronutrient balance. Burgers without a bun are a good option, as well as a bowl with double meat.
- What Is The Number 1 Healthiest Fast Food Restaurant? Restaurants like Chipotle are often cited for their use of fresh, whole ingredients and customizable menus that can accommodate a healthy diet.
Fast Food Nutritional Data
| Fast-Food Chain | Item | Protein Range (grams) |
|---|---|---|
| Wendy’s | Cobb Salad With Chicken | 36-37 |
| Grilled Chicken Wrap | 27 | |
| Subway | Rotisserie Chicken Sub (Double Meat) | 42 |
| Supreme Meats Sub (Double Meat) | 51 | |
| Teriyaki Chicken Sub | 23-38 | |
| Meatball Marinara Sub | 24-39 | |
| McDonald’s | Egg McMuffin | 16 |
| McCrispy Chicken Sandwich | 26 | |
| Quarter Pound Patty | 19 | |
| Burger King | Double Whopper | 50 |
| Impossible Whopper | 24 | |
| Bacon And Swiss Royal Crispy Chicken | 39 | |
| Arby’s | Classic Beef ‘N’ Cheddar Sandwich | 23 |
| Crispy Chicken Club Wrap | 48 | |
| Dunkin’ | Sourdough Breakfast Sandwich | 31 |
| Egg White Turkey Sausage Wake-Up Wrap | 11 | |
| Taco Bell | Chicken Quesadilla | 26-35 |
| Chicken Power Bowl | 26-37 | |
| Popeyes | Handcrafted Blackened Chicken Tenders | 26-43 |
| Bonafide Chicken Combo | 35 | |
| KFC | Spicy Classic Chicken Sandwich | 34 |
| Kentucky Grilled Chicken Combo | Up to 53 | |
| Panda Express | Grilled Teriyaki Chicken | 36 |
| Kung Pao Chicken | 16 | |
| Starbucks | Sous Vide Egg Bites | 12-19 |
| Spinach, Feta, & Egg White Wrap | 20 | |
| Eggs & Cheese Protein Box | 22-26 | |
| Panera Bread | Teriyaki Chicken & Broccoli Bowl | 46 |
| Green Goddess Cobb Salad With Chicken | 38-59 | |
| Mediterranean Bowl With Chicken | 26-37 | |
| Chipotle | Double Chicken Burrito Bowl | 85 |
| Steak Burrito Bowl | 46-67 | |
| Chick-Fil-A | Cool Wrap | 43 |
| Grilled Nuggets (30-piece) | Up to 98 |
Other Protein Options
The fact is cooking your own food will always be a healthier and cleaner option. If time is an issue you can always try a high quality whey protein powder to make a protein shake. This is a better option than most fast food, as you can avoid bad fats, sugars, and food additives.
