What fast food is high-protein, low-fat? Your Ultimate Guide

December 6, 2025 •

4 min read

According to a 2025 analysis by Verywell Health, many fast-food restaurants have expanded their menus to include healthier options. This guide explores what fast food is high-protein, low-fat, empowering you to make nutritious choices even when you're short on time.

Quick Summary

This guide reveals the best high-protein, low-fat fast food menu choices at popular chains like Chick-fil-A, Chipotle, and Wendy's, along with actionable ordering tips.

Key Points

Prioritize Grilled Proteins: Opt for grilled chicken, lean steak, or plant-based protein over fried alternatives to minimize fat intake.
Customize Your Order: Ask to hold high-fat condiments like mayonnaise and cheese, and get dressings on the side to control calories.
Load Up on Veggies: Add extra vegetables and fiber-rich ingredients to increase volume and nutritional value, helping you feel full longer.
Swap Your Sides: Choose healthier side options such as salads, fruit cups, or baked potatoes instead of french fries.
Consider Breakfast Options: Many chains offer lean breakfast choices like egg white wraps or muffins that are both high in protein and low in fat.
Utilize Nutritional Information: Check the nutrition facts on a restaurant's website before ordering to make the most informed and healthy decision.
Portion Control Matters: When healthier options are scarce, consider ordering a smaller portion or splitting a larger meal to manage calorie intake.

Making Smart Choices at Popular Chains

Chick-fil-A

Chick-fil-A is a well-known stop for high-protein options, primarily centered around its grilled chicken. Opting for grilled over fried is the most crucial step here to reduce fat and calories.

Grilled Chicken Sandwich: This classic choice is a lean source of protein. Ask for it on a whole wheat bun for added fiber and skip the high-fat sauces like mayonnaise.
12-Count Grilled Nuggets: At just 200 calories and 4.5g of fat for 38g of protein, this is one of the best high-protein, low-fat options available. Pair it with a fruit cup or the Kale Crunch Side.
Market Salad with Grilled Chicken: This salad comes packed with protein from the grilled chicken and plenty of fiber from mixed greens and fresh fruit. Be mindful of the dressing; choose a vinaigrette and use it sparingly to keep fat low.

Chipotle

Chipotle offers a highly customizable menu where building a high-protein, low-fat meal is simple. The key is to load up on lean protein and veggies while being selective with high-fat add-ons.

Chicken or Steak Burrito Bowl: Start with a base of brown rice and black beans for fiber. Add chicken or steak for a significant protein boost. Load up on fajita veggies and various salsas. Skip the sour cream and queso and use guacamole sparingly, as it is high in fat.
Sofritas Salad Bowl: For a plant-based option, the Sofritas provide 8 grams of protein per serving. Combine with black beans and plenty of fresh salsa to create a flavorful, high-fiber, and low-fat meal.

Wendy's

Wendy's menu provides a few excellent, lower-fat alternatives, especially their grilled chicken and chili options.

Grilled Chicken Wrap: A balanced and portable option, this wrap combines lean grilled chicken and fresh greens in a tortilla. Paired with apple slices, it makes for a filling meal.
Apple Pecan Chicken Salad: While the pecans and dressing add fat, ordering a half-size with light dressing is a reasonable, protein-rich choice.
Small Chili: The chili is a hearty, low-fat, and high-protein choice, rich in both fiber and protein from the beef and beans.

Breakfast and Other Considerations

Starting your day with a high-protein, low-fat breakfast from a fast-food joint is also possible.

Starbucks Spinach, Feta & Egg White Wrap: This option provides a satisfying protein and fiber combination to start the day.
McDonald's Egg White Delight McMuffin: With egg whites and Canadian bacon, this is a much leaner option than its traditional counterpart.
KFC Kentucky Grilled Chicken: If you find yourself at KFC, the grilled chicken breast is a low-fat and high-protein alternative to the chain's more famous fried offerings.

Comparison of Fast-Food Chicken Options

Here is a simple comparison to illustrate how smart choices make a difference.


Item	Calories	Protein (g)	Total Fat (g)	Saturated Fat (g)
KFC Kentucky Grilled Chicken Breast	210	38	7	N/A
KFC Hot Crispy Chicken (1 pc)	265	17	17	N/A
Chick-fil-A 12-Count Grilled Nuggets	200	38	4.5	N/A
Chick-fil-A 8-Count Nuggets (Fried)	250	25	11	N/A

This table highlights that for roughly the same number of calories, choosing a grilled option can more than double your protein intake while significantly reducing your fat consumption, especially saturated fat.

How to Customize Your Order for Better Nutrition

Beyond selecting healthier menu items, customizing your order is key to controlling fat, sodium, and calories.

Choose Grilled Over Fried: Always opt for grilled, roasted, or steamed protein sources instead of battered and fried varieties. This is the single most impactful change you can make.
Modify Dressings and Sauces: Many sauces and dressings are loaded with fat, sugar, and sodium. Ask for dressings on the side or choose lighter options like a vinaigrette. Use sauces sparingly or skip them altogether.
Load Up on Veggies: Add extra vegetables to your wraps, bowls, or salads for more fiber and nutrients. This also increases the meal's volume, helping you feel fuller longer.
Skip the Cheese and Mayo: These are simple substitutions that can drastically cut down on fat and calories without compromising the core meal.
Swap Your Side: Ditch the fries and opt for a side salad, fruit cup, or baked potato. Many restaurants also offer healthier sides like steamed rice or green beans.
Watch the Portion Size: Consider ordering from the lighter or kids' menu, or save half your meal for later to control calorie intake.

Conclusion

Eating fast food doesn't have to sabotage your health or fitness goals. By choosing grilled proteins, customizing your order, and selecting healthier sides, you can find high-protein, low-fat meals at many popular chains. Planning ahead by checking nutritional information online is the most effective strategy for staying on track. Remember, it's all about making informed choices to fuel your body effectively. For more details on nutritious fast-food choices, see Health.com's guide to high-protein fast food Health.com's guide to high-protein fast food.

Frequently Asked Questions

Grilled chicken is consistently one of the best high-protein, low-fat options. For example, the 12-count Grilled Nuggets from Chick-fil-A offers 38g of protein for only 4.5g of fat.

It depends. A salad can be unhealthy if loaded with fried toppings, bacon, cheese, and creamy dressings. For a healthy, low-fat salad, choose grilled chicken, plenty of vegetables, and a light, oil-based dressing used sparingly.

To reduce fat, order a single patty burger, ask for no cheese, skip high-fat sauces like mayonnaise, and consider having it wrapped in lettuce instead of a bun. Pair it with a side salad instead of fries.

No. Many chains now offer lighter breakfast options. Look for sandwiches made with egg whites, Canadian bacon, or turkey sausage on an English muffin or whole wheat wrap to keep fat content low.

Opt for water, unsweetened iced tea, or black coffee instead of soda, milkshakes, or other high-sugar beverages. This saves hundreds of calories and keeps you hydrated.

Burrito bowls can be very healthy, but it depends on the ingredients. Stick to lean protein like grilled chicken or steak, add beans and fajita veggies, and use salsa instead of sour cream and cheese. Skip or limit guacamole to manage fat.

Plant-based proteins have become more common. For example, Chipotle's sofritas bowl with black beans is a good source of protein and fiber. Many places also offer bean-based burgers or veggie wraps.

Yes, customization makes a huge difference. By changing just a few ingredients, such as opting for grilled chicken instead of fried, switching to a vinaigrette dressing, or skipping cheese, you can significantly reduce the calories and fat of your meal.