By now, everyone knows that putting the work in at the gym just isn’t enough to get your dream physique. Gains are truly achieved in the kitchen. Something that is easier said than done.
Whether you don’t have the time to meal prep, forget your food at home, or just are having a lazy day, sometimes stopping somewhere with a drive-thru is the most appealing option. But just because you’re visiting the Golden Arches or dining with (burger) royalty doesn’t mean your diet has to go completely out the window you’re reaching for your food through.
We’ve found the best high-protein food options at some of the nation’s most popular fast-food chains. Our aim was to find the best options while also taking into account total macronutrient count. So, you’re not going to find the Sam Sulek favorite Caniac meal on here with 89g of protein but 1,790 total calories.
Here are the fast food chains we will be looking at for the best high protein meals:
McDonald’s
Burger King
Wendy’s
Chick-Fil-A
Taco Bell
Subway
KFC
Chipotle
The Best High Protein Options at Fast Food Chains
Now, there’s no way we can cover every single restaurant, and every region is different in what’s available (still hoping for the day In-N-Out makes it to the Northeast). So we’ve gone with seven restaurants that are countrywide. Without further preamble, let’s check out your best options sorted by restaurant.
McDonald’s
You can always count on there being a Mickey D’s somewhere in the near vicinity if you live anywhere close to civilization. Unfortunately, they got rid of one of their more healthy options, the grilled chicken sandwich, back in 2020. So, you’re going to sacrifice keeping calorie counts low for higher protein.
1. Double Quarter Pounder with Cheese
Photo credit: McDonald’s
Protein: 48g
Calories: 740
Total Carbs: 43g
Total Fats: 42g
2. Deluxe McCrispy
Photo credit: McDonald’s
Protein: 27g
Calories: 530
Total Carbs: 48g
Total Fats: 26g
Related: 6 High Protein Meal Prep Recipes
Burger King
BK is another restaurant that had a grilled chicken sandwich on their menu, which has unfortunately disappeared in the past couple of years. The good news is if you’re on a bulk, these options should be a good fit.
1. Double Whopper
Protein: 52.5g
Calories: 920
Total Carbs: 54g
Total Fats: 60g
2. Bacon and Swiss Royal Crispy Chicken Sandwich
Protein: 39.4g
Calories: 740
Total Carbs: 56g
Total Fats: 45g
Wendy’s
No square patties on our picks for Wendy’s. Both of our options use chicken breast as their main source of protein. Although it should be noted that they use some rib meat as well, which isn’t quite as lean as only chicken breast.
1. Cobb Salad (No dressing)
Protein: 36g
Calories: 420
Total Carbs: 16g
Total Fats: 23g
2. Apple Pecan Salad (No dressing)
Protein: 31g
Calories: 450
Total Carbs: 28g
Total Fats: 24g
Chick-fil-A
While they are known for their fried chicken sandwiches and that sauce, you’re best bet is to stay clear of them if you’re trying to keep calorie count down. We included the 12-count of their grilled nuggets rather than the 30-count (which is a whopping 98g of protein) for a more realistic meal size.
1. Chick-Fil-A Cool Wrap
Protein: 43g
Calories: 660
Total Carbs: 32g
Total Fats: 45g
2. Grilled Nuggets (12 count)
Protein: 38g
Calories: 200
Total Carbs: 2g
Total Fats: 4.5g
Related: Best Protein Powders on the Market
Taco Bell
While you may think everything from Taco Bell would be a calorie bomb, there are some viable options. Three chicken soft tacos will get you 36g of protein at 480 calories. Thinking outside of the bun isn’t a bad decision when mulling your options over.
1. Cantina Chicken Bowl
Protein: 25g
Calories: 490
Total Carbs: 44g
Total Fats: 24g
2. Chicken Soft Taco
Protein: 12g
Calories: 160
Total Carbs: 16g
Total Fats: 5g
Subway
Subway might not be the best choice if you’re trying to keep carbs down, since the main delivery system is a loaf of bread. But you can find some gems if you’re looking at the right items. The chicken and bacon ranch bowl could even be usable in a keto diet.
1. 6″ Chicken and Bacon Ranch Melt
Protein: 39g
Calories: 620
Total Carbs: 43g
Total Fats: 32g
2. Chicken and Bacon Ranch Bowl
Protein: 55g
Calories: 760
Total Carbs: 13g
Total Fats: 55g
Related: 7 Delicious DIY Protein Bowl Recipes
KFC
So KFC used to have a grilled chicken option, but they got rid of it over a decade ago because people weren’t coming for KGC. You are going to get a healthy serving of protein, but that’s about all that’s healthy.
1. Original Recipe Chicken Breast
Protein: 39g
Calories: 390
Total Carbs: 11g
Total Fats: 21g
2. Classic Chicken Sandwich
Protein: 34g
Calories: 650
Total Carbs: 49g
Total Fats: 35g
Related: The Best High Protein Pasta Meals
Chipotle
Chipotle is one of the best options on here for a huge protein bomb. Ordering double meat is a great way to spike protein content without adding extra carbs to your meal. Just be careful about what toppings you use, a serving of guacamole adds 22g of fat and 8g of carbs by itself!
1. Burrito Bowl – Double Chicken, Rice, Beans, Cheese
Protein: 82g
Calories: 810
Total Carbs: 63g
Total Fats: 28g
2. Burrito – Chicken, Rice, Fajita Veggies, Cheese
Protein: 51g
Calories: 840
Total Carbs: 96g
Total Fats: 28g
Related: High Protein Overnight Oat Recipes
Conclusion
From a quick scan of the top picks, the salads from Wendy’s stand out as your healthiest options. Chipotle also offers huge amounts of protein, but that comes at a higher price point than Wendy’s, and it’s easy to get carried away with toppings and completely destroy macronutrient ratios.
Just because you’re grabbing fast food doesn’t mean you can’t still get a somewhat healthy meal. I think anyone who sticks to the If It Fits Your Macros (IIFYM) diet knows that you don’t have to be super strict on what you’re eating, as long as its caloric values aren’t unbelievably out of hand.
With this list of viable meal options, you won’t have to feel as bad making a quick stop versus spending an hour cooking chicken, broccoli, and rice. Don’t forget, those fries and a drink will also add some calories to your order.
Want high protein AND low fat? These are the foods you want to consume.
