Summary of The 15 Best High-Protein Fast Food Meals — Eat This Not That:
Fast food can be a good option for those in a hurry or on a budget, and there are several high-protein options available that can help meet daily protein goals. Aiming for 20-30 grams of protein at each meal, options include the McDonald’s McDouble, Burger King Double Cheeseburger, Starbucks breakfast sandwich, Arby’s Roast Beef Gyro, Carl’s Jr. Chicken Breast, Chick-fil-A Grilled Chicken Salad, Subway Rotisserie-Style Bowl, Chipotle Chicken Salad, Taco Bell Chicken Burrito Supreme, Wendy’s Southwest Avocado Salad, Panera Deli Turkey Sandwich, and KFC Grilled Chicken Breast with a side of green beans. While some options contain higher levels of saturated fat, sodium, or sugar, they can still be balanced with other healthy choices.
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Per Plexed About Fast Food’s Healthy Options
When it comes to fast food, nutrition and health are usually not the first things that come to mind. But what about those moments when fast food becomes a necessity due to its convenience and affordability? Is it possible to find high-protein fast food options that won’t compromise one’s nutrition goals? Registered dietician and author, Amy Goodson, indicates that it is. “The following fast-food entrees are actually great sources of protein, which is important for building and repairing lean muscle, as well as keeping hunger at bay,” says Goodson. “Protein helps get you full faster and stay full longer, making it necessary to include at every meal, not just post-workout.”
But how much protein should we be aiming for in each meal? According to Goodson, the goal is to include 20–30 grams of high-quality protein at your main meals of breakfast, lunch, and dinner. If you find yourself in a position where ordering fast food is the only option, here are some of the healthier, high-protein options to choose from:
1. McDonald’s McDouble
Per burger: 400 calories, 20 g fat (9 g saturated fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein
The McDouble may not be the healthiest option, but with its 22 grams of protein, it is a good source of the nutrient. It is, however, high in saturated fat, with 9 grams, which may not suit one’s diet plan.
2. Burger King Double Cheeseburger
Per burger: 400 calories, 21 g fat (9 g saturated fat), 810 mg sodium, 30 g carbs (1 g fiber, 7 g sugar), 24 g protein
The Double Cheeseburger has 24 grams of protein, which is within Goodson’s recommendation of 20-30 grams per meal. However, due to its high saturated fat and sodium levels, it might be best to skip the fries.
3. Starbucks Spinach & Feta Breakfast Wrap
Per sandwich: 230 calories, 5 g fat (2.5 g saturated fat), 560 mg sodium, 28 g carbs (3 g fiber, 2 g sugar), 17 g protein
If you’re looking for a low-calorie, low-fat option, this breakfast sandwich from Starbucks is a great choice. Its 17 grams of protein are just under Goodson’s recommended amount, but it has a lower total fat and saturated fat content than many other fast food sandwiches.
4. Arby’s Roast Beef Gyro
Per sandwich: 540 calories, 29 g fat (7 g saturated fat), 1,300 mg sodium, 48 g carbs (3 g fiber, 5 g sugar), 24 g protein
This gyro may still have a bit more than half of the recommended daily intake of saturated fat, but with 3 grams of fiber and 24 grams of protein, it is a good option that will keep you satisfied.
5. Carl’s Jr. Charbroiled Chicken Club Sandwich
Per sandwich: 370 calories, 5 g fat (1 g saturated fat), 1,210 mg sodium, 49 g carbs (1 g fiber, 14 g sugar), 33 g protein
With only one gram of saturated fat, this sandwich is hard to come by in most fast food shops while delivering 33 grams of protein. Although the sodium content is high, it’s hard to beat its protein and fat levels.
6. Chick-fil-A Market Salad with Grilled Chicken
Per salad: 370 calories, 31 g fat (6 g saturated fat), 1,020 mg sodium, 41 g carbs (5 g fiber, 26 g sugar), 28 g protein
If you fancy a high-protein salad, the Chick-fil-A Market Salad with grilled chicken is an option with 28 grams of protein. However, keep an eye on the total fat, sodium, and sugar content, as the levels are a bit on the higher end.
7. Subway Rotisserie-Style Chicken Bowl
Per bowl: 220 calories, 8 g fat (3 g saturated fat), 810 mg sodium, 8 g carbs (3 g fiber, 4 g sugar), 31 g protein
Surprisingly, Subway offers healthy options, with this Rotisserie-Style Chicken Bowl providing 31 grams of protein for only 220 calories.
8. Chipotle Chicken Salad
Per salad: 505 calories, 25 g fat, 40 g carbs, 37 g protein
Chipotle’s chicken salad is a great option when craving healthier, high-protein meals delivered with authentic Tex-Mex flavors.
9. Taco Bell Chicken Burrito Supreme
Per burrito: 370 calories, 11 g fat (5 g saturated fat), 1,150 mg sodium, 49 g carbs (7 g fiber, 4 g sugar), 19 g protein
It’s rare, but sometimes Taco Bell offers healthy choices, and the Chicken Burrito Supreme is one of those menu items. Pair it with a side of black beans and rice for an added protein and fiber boost.
10. Wendy’s Southwest Avocado Salad with Grilled Chicken
Per wrap: 420 calories, 25 g fat (9 g saturated fat), 930 mg sodium, 12 g carbs (6 g fiber, 3 g sugar), 39 g protein
Wendy’s Southwest Avocado Salad is another option with 39 grams of protein and a 6-gram fiber boost. Although the saturated fat is still high with 9 grams, the amount has less of an impact compared to the plate’s dense nutrients.
11. Panera Deli Turkey Sandwich
Per sandwich: 600 calories, 19 g fat (3 g saturated fat), 1,150 mg sodium, 73 g carbs (5 g fiber, 5 g sugar), 35 g protein
When good quality carbs come with a high-protein meal, it’s all the better, and Panera serves it up with the Deli Turkey Sandwich.
12. KFC Grilled Chicken Breast with Green Beans
Per chicken breast: 210 calories, 7 g fat (2 g saturated fat), 710 mg sodium, 0 g carbs (0 g fiber, 0 g sugar), 35 g protein
Per serving of green beans: 25 calories, 0 g fat (0 g saturated fat), 300 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 1 g protein
Finally, it’s easy to forget that Kentucky Fried Chicken offers various grilled meals that are healthier and high in protein. Their Grilled Chicken Breast with green beans is one of those and delivers 35 grams of protein.
Conclusion
Even though fast food may not be the healthiest option, there are still healthier high-protein fast-food options that cater to those seeking convenience, affordability, and palatability in their meals. It also helps not to lose track of nutrient values to protect your overall nutrition goals.
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