What to Eat Out for High Protein? Your Ultimate Guide

November 16, 2025 •

4 min read

According to a 2024 survey, over 50% of Americans eat out at least once a week, making it challenging to stick to nutritional goals. This guide will show you exactly what to eat out for high protein, helping you make smarter and more satisfying meal choices on the go without sacrificing flavor.

Quick Summary

Navigate menus like a nutrition pro, identifying lean protein sources and healthy meals at various restaurant types. Learn to customize your orders and avoid common high-calorie traps to boost your protein intake easily.

Key Points

Choose Leaner Protein: Focus on options like grilled chicken, fish, lean steak, or plant-based choices such as tofu and beans to build your meal.
Opt for Grilled or Baked: Avoid fried, breaded, or creamy dishes in favor of healthier cooking methods like grilling, baking, or broiling.
Customize Your Order: Ask for sauces and dressings on the side, swap high-carb sides for vegetables, and request double protein for a boost.
Embrace the Bowl Trend: Customize grain or salad bowls at fast-casual restaurants like Chipotle to create a balanced, high-protein meal.
Scout Menus in Advance: Look up restaurant menus online before you go to identify the best options and plan your order effectively.
Consider Plant-Based Protein: Utilize tofu, tempeh, lentils, and beans found in various cuisines for satisfying vegetarian and vegan protein sources.

Eating out doesn't have to derail your dietary goals. With a few strategic choices, you can easily find delicious, high-protein meals at almost any restaurant, from fast-food chains to casual dining spots. The key is knowing what to look for and how to modify your order to maximize protein while controlling fat, sugar, and calorie intake.

Your Strategy for High-Protein Dining

To consistently find and enjoy high-protein meals when eating out, follow these fundamental principles.

Prioritize Lean Proteins

The foundation of a high-protein meal is the protein source itself. Choose options that are naturally lean to avoid excess saturated fat. Examples include:

Poultry: Opt for grilled or baked chicken breast or turkey.
Fish and Seafood: Select dishes featuring fish like salmon, tuna, or cod, as well as shrimp.
Lean Beef and Pork: When ordering red meat, choose leaner cuts like sirloin or tenderloin.
Plant-Based: Seek out tofu, tempeh, beans, or lentils as your primary protein.

Choose Smart Cooking Methods

How your food is prepared makes a huge difference. Avoid deep-fried, pan-fried, or breaded items, which are loaded with extra calories and fat. Instead, look for menu descriptions that mention:

Grilled
Baked
Broiled
Steamed
Roasted

Customize Your Order

Don't be afraid to make special requests. Simple modifications can significantly improve the nutritional profile of your meal.

Extra Protein: Ask for an extra scoop of grilled chicken or beans in a bowl or salad.
Sauce on the Side: Request sauces and dressings on the side to control how much you use. Opt for lighter options like vinaigrettes or lemon juice.
Swap Your Sides: Exchange carb-heavy sides like fries or rice for a side salad, steamed vegetables, or quinoa.
No Bun/Lettuce Wrap: Many restaurants offer a bunless option for burgers or sandwiches, which can significantly lower your carb intake.

High-Protein Options at Popular Chains

Fast-food and casual dining restaurants offer more high-protein choices than you might think. Here are some of the best picks.

At the Fast-Food Counter

Chick-fil-A: The 12-count Grilled Nuggets are a top choice, providing 38g of protein for just 200 calories. The Grilled Chicken Sandwich or Cool Wrap are also excellent options,.
Chipotle: Build a customized burrito bowl with double chicken or steak, fajita veggies, and beans for a powerful protein punch. A chicken salad bowl can pack up to 45g of protein.
Subway: The No Bready Bowl with rotisserie-style chicken or oven-roasted turkey is a great way to skip the carbs while getting plenty of protein. The Buffalo Chicken Wrap is another high-protein option at 42g.
McDonald's: The Double Quarter Pounder with Cheese offers 48g of protein, though it comes with high calories. For a lower-calorie alternative, the Egg McMuffin is a solid breakfast choice,.

In a Casual Restaurant

Applebee's: Look for the Cedar Grilled Lemon Chicken or a lean cut steak like the 12oz New York Strip for over 40g of protein.
The Cheesecake Factory: Their Spicy Tortilla Soup offers a surprising 30g of protein and is relatively low in calories.
P.F. Chang's: Steamed Korean BBQ Chicken or the Ahi Tuna Crisp are great choices, offering 50g and 26g of protein, respectively.
Panera: The Green Goddess Cobb Salad with Chicken is a popular high-protein item, delivering 39g of protein.

High-Protein Plant-Based Dining

For vegetarians and vegans, finding high-protein meals is also simple with the right approach.

Bowls and Burritos: A Chipotle burrito bowl with sofritas (crumbled tofu) and black beans offers 24g of protein.
Asian Cuisine: Opt for dishes featuring tofu, tempeh, or edamame. Request steamed vegetables and light sauce to control calories.
Legumes: Many cuisines feature beans, lentils, or chickpeas. Try a lentil soup or a chickpea-based salad.
Quinoa: This complete protein is often found as a side or base in bowls and salads at many health-focused restaurants.

Protein Power Comparison


Item	Restaurant	Protein (g)	Calories	Tip for Healthier Option
Double Quarter Pounder	McDonald's	48	740	Skip the bun and mayo to reduce calories.
12-Count Grilled Nuggets	Chick-fil-A	38	200	Pair with a side salad instead of fries.
Chicken Salad Bowl	Chipotle	45	~500-700	Request light rice and cheese to minimize calories.
12oz New York Strip	Applebee's	65	480	Choose steamed vegetables as a side instead of loaded potatoes.
Green Goddess Cobb	Panera	39	510	Order dressing on the side and use sparingly.

Conclusion: Making Informed Choices

Staying on track with your protein goals while eating out is completely achievable with some forethought. By prioritizing lean proteins, choosing sensible cooking methods, and modifying your order, you can enjoy dining out without compromising your nutritional strategy. Start small by scouting menus online before you go. Remember that small adjustments can lead to big results in the long run. For more nutritional information, consult the resources at Harvard Health.

Frequently Asked Questions

Chick-fil-A and Chipotle consistently offer great high-protein choices. At Chick-fil-A, the 12-count grilled nuggets are an excellent low-calorie, high-protein choice, while Chipotle's customizable burrito bowls allow for double portions of lean protein like chicken or steak.

To increase the protein in your salad, ask to add extra grilled chicken, fish, shrimp, or a scoop of beans. You can also ask for toppings like hard-boiled eggs, cheese, or Greek yogurt for an extra boost.

Many restaurants offer protein-packed breakfast items. At Starbucks, the Spinach & Feta Egg White Wrap is a great option. The Egg McMuffin at McDonald's is another solid choice. Diners often have omelets filled with vegetables and lean meat.

Yes, many plant-based options can be very high in protein. Look for dishes featuring tofu, tempeh, edamame, lentils, or beans. Combining these with a grain like quinoa can ensure a complete protein meal.

To avoid hidden calories and fat, always ask for sauces, dressings, and condiments to be served on the side. This gives you complete control over how much you add to your meal. Opt for lighter choices like vinaigrette, lemon juice, or salsa when possible.

At an Italian restaurant, focus on grilled chicken or fish dishes instead of pasta. Order a side salad with a vinaigrette dressing and consider a broth-based minestrone soup for a lighter starter.

A burger can be a good high-protein option if you customize it. Order a lean patty, skip the bun by getting a 'protein style' version with lettuce wraps, and avoid high-calorie sauces and extra cheese. A burger with a double patty can deliver a significant protein load.

Yes, many larger chain restaurants offer healthy options. At Applebee's, you can find grilled chicken or steak entrees. The Cheesecake Factory has high-protein options like their Spicy Tortilla Soup or lean meat entrees.