20 High-Protein Fast Food Meals for When You’re on the Go
In an ideal world, we’d always have high-protein meals prepped ahead of time.
But sometimes fast food is the only fare available.
Knowing the best high-protein fast food options is valuable at times like these because it makes hitting your daily protein target possible when you’re underprepared and on the go.
Some fast food chains make it easy by using names like protein boxes and protein bowls for their high-protein offerings. Most of the time, however, combing the menu is the best way to find high-protein fast food meals.
In this article, you’ll discover 20 fast foods high in protein, so you’ll have something to reference next time you’re out and about and need protein.
The 20 Highest Protein Fast Food Meals
Most people think fast food is inherently unhealthy, but that’s not always the case. You can find high-protein fast food if you know where to look.
Below are some of the highest protein fast food meals from popular fast food chains.
1. Panera Bread Avocado, Egg White, Spinach, & Cheese on Multigrain Bagel (19 grams of protein)
Picture courtesy of Panera
Per serving: 340 calories | 19 g protein | 36 g carbs | 14 g fat
Panera’s avocado, egg white, spinach, and cheese breakfast sandwich is a great high-protein fast food breakfast. It’s also high in healthy fats and fiber, keeping you full all morning.
2. McDonald’s Egg McMuffin (17 grams of protein)
Picture courtesy of McDonald’s
Per serving: 310 calories | 17 g protein | 30 g carbs | 13 g fat
The Egg McMuffin is a solid, high-protein fast food breakfast option comprising a perfectly cooked egg topped with Canadian bacon and American cheese served sandwich-style on an English muffin. What’s more, thanks to the lean bacon and bread, it only has about 300 calories.
3. Starbucks Spinach, Feta, & Egg White Wrap (20 grams of protein)
Picture courtesy of Starbucks
Per serving: 290 calories | 20 g protein | 34 g carbs | 8 g fat
This high-protein, low-fat fast food breakfast uses egg whites and feta cheese to pack in protein without many calories. The spinach, sun-dried tomato cream cheese, and whole-wheat wrap provide fiber and flavor, making it a filling and delicious menu item.
4. Starbucks PB&J Box (20 grams of protein)
Picture courtesy of Starbucks
Per serving: 520 calories | 20 g protein | 51 g carbs | 28 g fat
Meatless, high-protein fast food options are hard to find, but not impossible, thanks to options like protein boxes at Starbucks. The PB&J protein box is a healthy option, providing 20 grams of protein without meat. This high-protein take out meal is also rich in healthy fats and fiber.
5. Burger King Double Cheeseburger (26 grams of protein)
Picture courtesy of Burger King
Per serving: 433 calories | 26 g protein | 33 g carbs | 22 g fat
Burgers are a staple at many fast food joints. And, if you can afford the extra calories, they’re often a good choice when looking for fast food with high protein. Burger King doubles the meat in the double cheeseburger, providing almost twice as much protein as the regular version.
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6. Arby’s Double Roast Beef (38 grams of protein)
Picture courtesy of Arby’s
Per serving: 510 calories | 38 g protein | 38 g carbs | 24 g fat
Arby’s offers some of the best fast food for protein. For instance, this double roast beef sandwich contains 38 grams of protein. That said, it’s a little high in calories, so it’s best for those who are bulking.
7. Chick-fil-A 8 Count Grilled Nuggets (25 grams of protein)
Picture courtesy of Chick-fil-A
Per serving: 130 calories | 25 g protein | 1 g carbs | 3 g fat
If you’re looking for high-protein, low-carb fast food, Chick-fil-A grilled nuggets are for you. The chicken nuggets aren’t breaded or fried and have only 1 gram of carbs and 3 grams of fat but a whopping 25 grams of protein in the 8-count serving.
8. Chick-fil-A Cool Wrap (43 grams of protein)
Picture courtesy of Chick-fil-A
Per serving: 660 calories | 43 g protein | 32 g carbs | 45 g fat
The Cool Wrap is one of Chick-fil-A’s highest-protein fast food options, with 43 grams of protein per serving. The chilled sandwich contains grilled chicken breast, Monterey jack cheese, cheddar cheese, and green leaf lettuce rolled in a flaxseed flour wrap. This sandwich also has 14 grams of fiber.
9. Taco Bell Soft Beef Taco (9 grams of protein)
Picture courtesy of Taco Bell UK
Per serving: 180 calories | 9 g protein | 18 g carbs | 8 g fat
Taco Bell is the perfect restaurant for cheap, high-protein fast food. For example, two soft beef tacos with a side of black beans is a budget-friendly and healthy option, providing about 21 grams of protein for about $5.
10. Subway Black Forest Ham Wrap (29 grams of protein)
Image courtesy of Orderspoon
Per serving: 430 calories | 29 g protein | 57 g carbs | 9 g fat
Subway’s black forest ham wrap is an excellent choice for a toothsome, high-protein, low-fat fast food. This wrap has a double portion of ham to boost protein content and loads of veggies to maximize nutrition.
11. Wendy’s Apple Pecan Chicken Salad (33 grams of protein)
Picture courtesy of Wendy’s Cayman
Per serving: 440 calories | 33 g protein | 30 g carbs | 22 g fat (without dressing)
Wendy’s tasty high-protein fast food salad has the perfect balance of flavor and nutrition, pairing sweet apples and dried cranberries with savory grilled chicken breast and roasted pecans.
12. Chipotle High Protein Bowl (82 grams of protein)
Picture courtesy of Chipotle
Per serving: 850 calories | 82 g protein | 68 g carbs | 28 g fat
Few restaurants with high-protein options offer a meal as loaded with protein as Chipotle’s High Protein Bowl. With over 80 grams of protein, it’s the highest protein fast food item on this list.
13. El Pollo Loco Double Chicken Avocado Salad (54 grams of protein)
Picture courtesy of El Pollo Loco
Per serving: 430 calories | 54 g protein | 13 g carbs | 20 g fat
El Pollo Loco is a great place for cheap, high-protein fast food. The double chicken avocado salad has 54 grams of protein, is low in carbs, and is rich in healthy fats and fiber.
14. Shake Shack Hamburger (25 grams of protein)
Picture courtesy of Shake Shack
Per serving: 370 calories | 25 g protein | 24 g carbs | 18 g fat
If you want a fresh burger free from hormones, antibiotics, and other chemical junk, Shake Shack is the best high-protein fast food for you. A simple Shake Shack hamburger with meat and a bun has 25 grams of protein. Swap the bun for a lettuce wrap if you want a high-protein, low-carb fast food meal.
15. Shake Shack Veggie Shack (20 grams of protein)
Picture courtesy of Shake Shack
Per serving: 630 calories | 20 g protein | 53 g carbs | 31 g fat
Many fast-food joints are adding vegetarian options to their menu. Shake Shack’s Veggie Shack is a filling and delicious plant-based burger that tastes like the real thing. It also boasts 20 grams of protein.
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16. Panda Express Firecracker Shrimp (11 grams of protein)
Picture courtesy of Delish
Per serving: 110 calories | 11 g protein | 7 g carbs | 3.5 g fat
The Firecracker Shrimp from Panda Express is a light and delicious alternative to most protein fast foods that feature meat or poultry. The only downside is that it’s a little low in protein in comparison, so it’s a good idea to double or triple your portion.
17. Popeyes Blackened Tenders 5 Piece (43 grams of protein)
Picture courtesy of Resetera
Per serving: 280 calories | 43 g protein | 3 g carbs | 3 g fat
Popeyes is known for making the best fried chicken. For this dish, the fast food joint uses blackened seasoning instead of bread crumbs, creating a flavorful, high-protein, low-calorie fast food meal.
18. In-N-Out Burger Protein Style Double-Double (30 grams of protein)
Picture courtesy of Eat This Much
Per serving: 450 calories | 30 g protein | 12 g carbs | 32 g fat
If you want high-quality protein without refined carbs, In-N-Out Burger has a meal for you. The Protein Style Double-Double has two beef patties, American cheese, tomatoes, and onions wrapped in lettuce instead of a bun. Though low in carbs and high in protein, this burger is high in fat and calories.
19. Dunkin Donuts Chicken and Roasted Pepper Wrap (25 grams of protein)
Picture courtesy of Dunkin Donuts
Per serving: 380 calories | 25 g protein | 33 g carbs | 16 g fat
Dunkin Donuts is one of the most popular fast food chains in the US. But with a menu filled with doughnuts, it’s not the best fast food for protein. However, if you stop for coffee and need to eat, the chicken and roasted pepper wrap is their best protein fast food option, with 25 grams per serving.
20. Subway Rotisserie-Style Chicken Bowl (31 grams of protein)
Picture courtesy of DoorDash
Per serving: 220 calories | 31 g of protein | 8 g carbs | 8 g fat
Because you can pick and choose what your meal contains, Subway makes it easy to create high-protein meals with the right balance of macros and calories. For a high-protein, low-carb fast food meal, the rotisserie-style chicken bowl is an excellent option. Or, if you’d prefer to have the extra carbs, simply turn the bowl into a sub.
Tips for Choosing the Best Fast Foods for Protein
Here are 5 top-tier tips for choosing the best fast foods for protein:
- Typically, meals containing meat are the best fast foods for protein. As a general rule, choosing leaner proteins like eggs, chicken, turkey, and shrimp is sensible. Burgers are also high-protein fast food options but typically have more fat and calories, so aren’t as “macro-friendly.”
- Getting grilled meats and avoiding fried foods, including sides like fries and onion rings, helps keep your meals lower in calories (and potentially healthier).
- Watch out for high-fat toppings, such as bacon, sausage, special sauces, and dressings. Ask for meals without the extra items or add them sparingly.
- To save more calories, opt for small sundries if the meal comes with sides available in different portion sizes. For instance, if a burger comes with a small or medium portion of fries, get small.
- Add a side salad or extra veggies to improve the nutritional quality of your meal.
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High-Protein Fast Food FAQs
FAQ #1: What are the best restaurants with high-protein options?
There’s no best high-protein fast food restaurant—you can find high-protein fast food options at many popular chains. That said, the restaurants that offer the most protein fast food options include Starbucks, Chick-fil-A, Subway, and Shake Shack.
FAQ #2: Where can I get cheap, high-protein fast food?
Several fast-food chains, including Taco Bell, El Pollo Loco, and Arby’s, offer cheap, high-protein food.
Most fast food restaurants also offer coupons or loyalty points that make their meals more budget-friendly, and in some cases, ordering using their app gives you special deals.
FAQ #3: Who makes the best high-protein fast food breakfast?
It’s difficult to say who makes the best high-protein fast food breakfast because it depends on your location, preferences, and goals. Luckily, almost all fast food chains offer high-protein breakfast options, meaning you’re likely to find a high-protein takeout meal that suits you, no matter your situation.
