What Fast Food Has the Best Protein Foods?

January 4, 2026 •

4 min read

According to a 2025 survey, nearly one in five Americans eat fast food multiple times per week, making the search for nutritious options more relevant than ever. This guide reveals what fast food has the best protein foods to fuel your body and keep you full, even on the busiest days.

Quick Summary

This article explores the best fast food options for maximizing protein intake, including grilled chicken, customized burrito bowls, and protein-packed breakfasts. It provides specific menu item suggestions and expert tips for making healthier, high-protein choices when eating out.

Key Points

Prioritize Grilled Options: Always choose grilled chicken, steak, or fish over fried versions to maximize protein with less fat and calories.
Embrace Customization: Restaurants like Chipotle and Subway allow you to build meals with your choice of protein, vegetables, and minimal high-calorie extras.
Leverage Salads and Bowls: Many chains offer salads or protein bowls that are excellent vehicles for high-protein content, as long as you're mindful of creamy dressings.
Consider Protein-Style Burgers: Ask for your burger wrapped in lettuce instead of a bun to eliminate refined carbs and reduce calories.
Start the Day Smart: Look for egg-based breakfast sandwiches or wraps from places like Starbucks and McDonald's to begin your day with a protein boost.
Watch the Add-ons: Minimize high-calorie extras like cheese, creamy sauces, and fatty toppings to keep your meal lean.

Maximizing Protein: The Golden Rule for Fast Food

Finding high-protein meals at fast food restaurants often feels like a paradox, but many chains have adapted their menus to offer healthier options. The key is to prioritize lean protein sources and modify your order to reduce excess fat, sodium, and refined carbohydrates. Instead of automatically ordering fried chicken, a double burger with all the toppings, or pizza, you can make smarter swaps to create a balanced, protein-rich meal.

Grilled chicken, for example, is a staple across many fast-food menus for good reason. It provides a substantial protein boost with significantly fewer calories and saturated fat than its fried counterpart. Similarly, chains like Chipotle and Subway offer the flexibility to build a meal from scratch, allowing you to control the ingredients and focus on protein and vegetables.

Top Contenders for High-Protein Fast Food

Chick-fil-A

Chick-fil-A is consistently ranked among the best for healthy fast-food options, especially concerning protein. Their commitment to grilled chicken is a major selling point. The 12-count Grilled Nuggets are a fan favorite, delivering 38g of protein for only 200 calories. For a more complete meal, the Cool Wrap with grilled chicken packs 43 grams of protein. By swapping the creamy dressing for a lighter option or even bringing your own, you can easily control the calories while still getting a high protein intake.

Chipotle

Chipotle is a champion of customizable, protein-focused meals. Their burrito bowls allow you to skip the high-calorie tortilla and load up on grilled chicken or steak, beans, fajita vegetables, and salsa. A standard chicken burrito bowl can easily provide 50 grams of protein, especially if you opt for extra chicken. Plant-based eaters can also find success here with options like sofritas (seasoned tofu) and black beans, which add a solid protein boost.

Wendy's

While known for burgers, Wendy's also offers a solid grilled chicken sandwich and several protein-packed salads. The Southwest Avocado Chicken Salad, for instance, contains 41g of protein. Just be mindful of the dressing and consider using half the portion provided to cut back on calories. Their Grilled Chicken Sandwich is another reliable choice, offering 34g of protein.

Starbucks

Don't overlook coffee shops for a quick protein fix, especially in the morning. The Turkey Bacon, Cheddar & Egg White Sandwich provides 17 grams of protein, while the Spinach, Feta & Egg White Wrap offers a balanced vegetarian option with protein and vegetables. For a grab-and-go snack, the Protein Box with boiled eggs, cheese, and nut butter is a convenient choice.

Making Smarter Choices: A Quick Guide

Choose grilled over fried. This is the simplest and most effective way to reduce calories and fat while keeping protein high.
Customize your order. Ask for no cheese, mayo, or creamy dressings. Get sauces on the side to control how much you use.
Opt for salads or bowls. These provide a base of vegetables and allow you to build a meal around your protein source, whether it's chicken, steak, or beans.
Go bunless. For burgers, asking for a "protein style" (wrapped in lettuce) can eliminate refined carbs and unnecessary calories.
Focus on lean proteins. Chicken, turkey, lean roast beef, and beans are all excellent choices.

Comparison Table: High-Protein Fast Food Options


Restaurant	Menu Item	Protein (g)	Calories	Modifications
Chick-fil-A	12-Count Grilled Nuggets	38	200	None necessary.
Chipotle	Chicken Burrito Bowl	~50	~655	Skip queso/sour cream.
Wendy's	Southwest Avocado Salad	41	420	Use half dressing.
Starbucks	Turkey Bacon & Egg White Sandwich	17	230	None necessary.
Subway	6-inch Oven Roasted Turkey Sub	~20	~250	Use double meat for more protein.
McDonald's	Double Quarter Pounder (no mayo)	48	740	Higher calorie, for bigger appetites.

Conclusion: Planning is Key

Eating fast food doesn't have to sabotage your health goals. By understanding what fast food has the best protein foods and making strategic choices, you can stay on track. Prioritizing lean protein, customizing your order, and focusing on fresh, grilled options will allow you to navigate fast-food menus with confidence. A little planning goes a long way toward finding a quick, satisfying, and protein-packed meal on the go. Remember, while fast food should not replace home-cooked meals entirely, it can be a perfectly viable part of a balanced diet. For more authoritative health information on protein, consult resources like the WebMD archives on high-protein diets.

: http://www.webmd.com/diet/high-protein-diet-weight-loss

Expert Tips for Maximizing Protein

Order extra protein: Don't be afraid to ask for double meat or an extra side of chicken to boost your protein intake without adding many calories.
Use smart seasonings: Ketchup and creamy sauces are often high in sugar and fat. Opt for mustard, hot sauce, or a light vinaigrette.
Don't forget breakfast: The morning is an easy time to find protein, with many restaurants offering egg-based sandwiches and wraps.

What fast food has the best protein foods?

Many fast food chains now offer excellent, high-protein menu items, with Chick-fil-A and Chipotle consistently ranking high for their grilled chicken options and customizable bowls. The key is to choose grilled meats and focus on smart modifications to reduce fat and calories.

Frequently Asked Questions

While it depends on the specific order, a customized Chipotle burrito bowl with double chicken or a larger portion of grilled nuggets from Chick-fil-A can offer some of the highest protein counts in fast food, sometimes exceeding 50 grams.

A double cheeseburger can be a very high-protein option, but it also comes with a significant amount of saturated fat, sodium, and calories. For example, a McDonald's Double Quarter Pounder has 48g of protein but also a high calorie count. It can fit into a macro-conscious diet, but it is not the leanest choice.

Vegetarians can find high protein in fast food by choosing options with beans, tofu, eggs, or cheese. Chipotle's sofritas or black bean bowls, Starbucks egg-white wraps, and Taco Bell's bean burritos (ordered without cheese/sour cream for vegans) are all good options.

For a quick breakfast, the Starbucks Turkey Bacon, Cheddar & Egg White Sandwich or a McDonald's Egg McMuffin are great choices. Both offer a significant amount of protein to start your day without excessive calories.

Yes, but it depends on the toppings and dressing. A salad with grilled chicken or steak and a vinaigrette dressing can be an excellent source of protein. However, a salad with fried chicken, bacon, and creamy dressing can be very high in calories.

Low-carb, high-protein options include ordering burgers 'protein-style' (lettuce wrap), grilled chicken nuggets or sandwiches (bunless), or bowls from Chipotle or Taco Bell without rice.

While less ideal than whole food sources, fast food can help you hit protein macros for muscle building in a pinch. Options like a double burger (plain) or a large grilled chicken bowl can provide a substantial protein amount. Focus on the overall balance of your diet.