Top 10 High Protein Fast Food Gems: Fueling Your Fitness on the Go

Juggling a busy life can make healthy eating a challenge, especially when you’re on the go. But protein is essential for building and repairing muscle, managing hunger, and keeping you energized. The good news? You can find surprisingly protein-rich options at many fast-food restaurants.

This guide unveils the top 10 protein powerhouses you can unearth at popular fast-food chains, along with valuable tips for maximizing your protein intake and navigating potential nutritional pitfalls.

1. Grilled Chicken Sandwich (Chick-fil-A): A classic for a reason! The Chick-fil-A grilled chicken sandwich boasts a juicy, boneless breast clocking in at 31 grams of protein. Skip the mayo-laden sauces for a healthier option. Opt for a side of fruit or a light salad to create a well-balanced meal.

2. Steak Egg & Cheese Bagel (Dunkin’ Donuts): This protein powerhouse combines a savory steak patty, a gooey egg, and melty cheese on a hearty bagel, offering a whopping 25 grams of protein. Ask for the sandwich on the side if you’re looking to cut down on some carbs.

3. Sausage McMuffin (McDonald’s): This breakfast staple packs a protein punch with a sausage patty and a fluffy egg, delivering 17 grams of protein to jumpstart your morning. Pair it with a sugar-free coffee to keep the overall meal on the healthier side.

4. Power Salad with Grilled Chicken (Wendy’s): Craving a protein-rich salad fix? Wendy’s power salad with grilled chicken offers a customizable option. With a base of mixed greens, juicy grilled chicken, and a light dressing, you can reach around 30 grams of protein. Don’t be afraid to add other protein-boosters like chopped nuts or a hard-boiled egg.

5. Double-Chick Protein Bowl (Chipotle): Chipotle allows for ultimate customization. A double-chicken protein bowl with brown rice, black beans, fajita veggies, and salsa provides a well-rounded meal exceeding 40 grams of protein. Chipotle allows you to skip the cheese and sour cream, which can add unnecessary fat and calories.

6. Grilled Chicken Club (Panera Bread): Panera Bread’s grilled chicken club delivers a satisfying protein punch with its combination of grilled chicken, bacon, lettuce, tomato, and avocado on toasted sourdough. Opt for a vinaigrette dressing to keep the fat content in check (around 33 grams of protein). Ask for the sandwich on the side if you want to cut down on carbs.

7. Spicy Southwest Chicken Salad (Taco Bell): This salad from Taco Bell features a bed of romaine lettuce, grilled chicken, black beans, corn, pico de gallo, and a creamy avocado ranch dressing. While the dressing bumps up the calorie count, it still offers a respectable 25 grams of protein. Consider going light on the dressing or requesting it on the side for better portion control.

8. Egg & Sausage Biscuit (Arby’s): Arby’s isn’t just about roast beef! Their egg and sausage biscuit provides a protein kick-start to your day with a sausage patty, fluffy egg, and melted cheese on a warm biscuit (around 20 grams of protein). Ask for the biscuit on the side and enjoy the egg and sausage for a lower-carb option.

9. Grilled Nuggets (Chick-fil-A): Chick-fil-A strikes again with their lean and protein-packed grilled nuggets. A 12-count order offers a convenient protein snack or kid-friendly option (around 25 grams of protein). Pair them with a side salad with a light vinaigrette dressing for a more balanced mini-meal.

10. Turkey Bacon Club (Subway): Subway lets you customize your protein intake. A 6-inch turkey bacon club on whole wheat bread provides a well-balanced option with lean protein, healthy fats from avocado, and fiber from the whole wheat bread (around 28 grams of protein). Skip the mayo and opt for mustard for a flavor boost without the added fat.

Pro Tips for Maximizing Protein and Minimizing Guilt:

  • Go grilled over fried: Opt for grilled or baked protein options whenever possible to limit unhealthy fats. Look for restaurants that offer grilled chicken, fish, or lean beef options.
  • Hold the mayo and heavy sauces: Sauces can be loaded with calories and unhealthy fats. Opt for light dressings like vinaigrette or mustard, or request your sandwich or salad dressing on the side for better portion control.
  • Skip the sugary drinks: Pair your protein-rich meal with water or unsweetened iced tea to avoid added sugar and unnecessary calories. Consider adding a squeeze of lemon or a splash of fruit juice for a natural flavor boost.
  • Mind the portion sizes: Even healthy options can become calorie bombs if you overindulge. Be mindful of portion sizes, especially with sides like french fries or onion rings. Consider splitting a meal with a friend or opting for a smaller size.
  • Fill up on veggies: Don’t forget the power of vegetables! They add essential vitamins, minerals, and fiber to your meal, promoting satiety. Opt for side salads with your protein choice or add chopped veggies to your sandwich or wrap.
  • Plan ahead: Fast food can be a convenient option, but planning ahead helps you make healthier choices. Check restaurant menus online and plan your order beforehand to avoid impulsive decisions based on hunger pangs.

Beyond the Top 10: Unearthing Hidden Protein Gems at Fast Food Chains

While the top 10 list offers a solid foundation for protein-packed fast-food finds, there’s a whole world of hidden gems waiting to be discovered. Here’s a glimpse into some lesser-known protein powerhouses across various fast-food chains:

For the Seafood Enthusiast:

  • Grilled Salmon with Roasted Vegetables (Panera Bread): This option offers a heart-healthy dose of protein and omega-3 fatty acids, essential for brain function and overall well-being. Panera’s roasted vegetables add a delicious and nutritious side.
  • Spicy Shrimp Bowl (Chipotle): Chipotle shines again with their customizable bowls. A spicy shrimp bowl with brown rice, black beans, fajita veggies, and a light salsa provides a flavorful and protein-rich option (around 35 grams of protein).
  • Grilled Mahi-Mahi Sandwich (Arby’s): Arby’s offers a delightful surprise with their grilled mahi-mahi sandwich. This lean fish provides a healthy dose of protein with a satisfyingly light texture (around 28 grams of protein).

For the Vegetarian/Vegan Crowd:

  • Black Bean Burger (Burger King): Vegetarians and vegans rejoice! Burger King’s black bean burger offers a delicious and protein-packed patty made with black beans, corn, and spices (around 20 grams of protein). Pair it with a side salad for a complete vegetarian meal.
  • Spicy Southwest Veggie Bowl (Chipotle): Vegans can customize a protein-rich bowl with fajita veggies, black beans, brown rice, and a flavorful salsa. This option provides a satisfying and protein-rich meal exceeding 20 grams.
  • Veggie Power Mediterranean Bowl (Panera Bread): Panera Bread offers a power bowl packed with protein-rich veggies like chickpeas and quinoa. Topped with a light vinaigrette dressing, this bowl delivers a well-rounded vegetarian meal.

For the Breakfast Seeker:

  • Steak, Egg & Cheese Biscuit (Jack in the Box): This protein-packed breakfast option features a savory steak patty, a fluffy egg, and melted cheese on a warm biscuit, offering around 23 grams of protein to energize your morning.
  • Egg & Sausage Muffin with Hash Browns (Burger King): This classic breakfast combo provides a protein punch with the egg and sausage, alongside some starchy goodness from the hash browns (around 20 grams of protein). Opt for a small portion of hash browns or share them with a friend to keep the calorie count in check.
  • Bacon, Egg & Cheese Wrap (Starbucks): Starbucks offers a convenient protein-rich breakfast option on the go. This wrap features scrambled eggs, melty cheese, and crispy bacon, all wrapped in a whole wheat tortilla (around 22 grams of protein).

Remember, these are just a few examples. With a little exploration and customization, you can find protein-rich options at most fast-food restaurants. Look for menu items featuring grilled or baked chicken, fish, lean beef, veggie burgers, or black bean burgers.

Embrace the Power of Customization:

The beauty of many fast-food chains lies in their customizable options. Don’t be afraid to get creative! Here are some additional tips for maximizing protein and making healthier choices:

  • Skip the sugary drinks: Always opt for water or unsweetened iced tea with your protein-rich meal.
  • Choose healthy sides: Salads with light vinaigrette dressings, steamed vegetables, or fruit cups are excellent side options to complement your protein choice.
  • Go light on the sauces and dressings: Sauces and dressings can be loaded with hidden calories and unhealthy fats. Opt for light dressings like vinaigrette or mustard, or request them on the side for portion control.
  • Share a meal: Consider splitting a meal with a friend, especially if portion sizes seem large. This allows you to enjoy a protein-rich option without overindulging.

By keeping these tips in mind and venturing beyond the obvious choices, you can transform fast food from a guilty pleasure into a convenient and protein-packed pit stop on your busy journey.


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