Looking for a quick meal that won’t derail your protein goals? Fast food isn’t typically associated with high protein content, but surprisingly, there are plenty of options that pack a protein punch.
Whether you’re in a rush, traveling, or simply craving the convenience of fast food, you don’t have to compromise on your nutritional needs.
In this blog post, we’ll explore 11 fast food items that are not only delicious but also high in protein, helping you stay on track with your dietary goals.
From grilled chicken sandwiches to protein-packed salads, these options prove that fast food can fit into a healthy, protein-rich diet. Read on to discover how you can make smarter choices at your favorite fast-food joints.
List of 11 Fast Food High in Protein
Fast food often gets a bad rap for being unhealthy, but with a little knowledge and careful selection, you can find options that align with your dietary goals, especially when it comes to protein intake.
High-protein meals are essential for muscle repair, satiety, and overall health. Here are 11 fast food items that are surprisingly high in protein, offering a convenient way to meet your nutritional needs without sacrificing taste.
1. Grilled Chicken Sandwich (Chick-fil-A)
Chick-fil-A’s Grilled Chicken Sandwich is a standout option for those seeking a high-protein fast food meal. This sandwich features a boneless breast of chicken, marinated with a blend of seasonings and grilled for a smoky flavor.
Served on a multigrain bun with lettuce and tomato, it provides a balanced meal with 30 grams of protein per serving. The combination of lean chicken breast and whole grain bun ensures you get a substantial amount of protein without excessive fat or calories.
The sandwich is not only high in protein but also rich in vitamins and minerals. The lettuce and tomato add a dose of vitamins A and C, while the whole grain bun offers fiber to aid in digestion.
For an even healthier option, you can request it without the bun and enjoy the chicken breast on a bed of greens, further increasing your vegetable intake and maintaining the protein content.
Pairing it with a side salad instead of fries can also enhance the nutritional profile of your meal.
2. Double Protein Bowl (Chipotle)
Chipotle’s Double Protein Bowl is a dream come true for protein enthusiasts. This customizable bowl allows you to double up on any two protein choices, such as chicken, steak, barbacoa, or carnitas.
A typical double protein bowl with chicken and steak can provide around 60 grams of protein. Additionally, the bowl includes a base of rice or lettuce, beans, and a variety of fresh toppings like salsa, guacamole, and cheese.
This bowl is not just high in protein but also packed with essential nutrients. The combination of beans and rice provides a complete amino acid profile, making it a well-rounded meal for muscle building and recovery.
The fresh toppings add flavor and a variety of vitamins and minerals.
Chipotle’s commitment to using responsibly sourced ingredients also means you’re getting high-quality protein that’s free from antibiotics and added hormones.
3. Egg White Grill (Chick-fil-A)
Another excellent option from Chick-fil-A, the Egg White Grill, is perfect for breakfast on the go.
This sandwich includes a grilled chicken breast, egg whites, and American cheese on a toasted multigrain English muffin, delivering 25 grams of protein per serving.
It’s a satisfying and nutritious choice that can keep you full and energized throughout the morning.
Egg whites are a lean source of protein, while the grilled chicken adds an extra protein boost. The multigrain English muffin provides complex carbohydrates, which are essential for sustained energy.
The combination of these ingredients makes the Egg White Grill a balanced meal that supports muscle maintenance and growth, making it an ideal option for fitness enthusiasts and busy professionals alike.
4. Power Menu Bowl (Taco Bell)
Taco Bell’s Power Menu Bowl is a high-protein option that doesn’t skimp on flavor. This bowl includes seasoned beef, chicken, or steak, black beans, rice, reduced-fat sour cream, guacamole, and pico de gallo, offering around 27 grams of protein.
The variety of ingredients ensures you get a nutrient-dense meal with a good balance of protein, carbs, and fats.
The Power Menu Bowl is versatile and can be customized to suit your dietary needs. Opt for extra protein or add more beans for additional fiber and protein. You can also request no rice or reduced cheese to lower the carb or fat content, depending on your dietary goals.
The fresh vegetables and guacamole add essential vitamins, minerals, and healthy fats, making this bowl a wholesome choice for a protein-packed meal.
5. Turkey Breast Sub (Subway)
Subway’s Turkey Breast Sub is a lean and protein-rich sandwich option. A six-inch sub with turkey breast provides about 18 grams of protein, while a footlong offers around 36 grams.
The sandwich comes with your choice of bread and a variety of fresh vegetables, allowing you to create a meal that suits your taste and nutritional needs.
Turkey breast is a lean source of protein that is low in fat and high in essential nutrients like B vitamins and selenium. The fresh vegetables add fiber, vitamins, and minerals, enhancing the overall nutritional profile of the sandwich.
Choosing whole grain bread can increase the fiber content, supporting digestive health and keeping you fuller for longer. For a lower-carb option, you can opt for a salad instead of the bread, maintaining the high protein content while reducing the calorie intake.
6. Grilled Nuggets (Chick-fil-A)
Chick-fil-A’s Grilled Nuggets are a simple yet effective way to get a high-protein meal. An eight-count serving provides 25 grams of protein with minimal fat and carbs.
These nuggets are made from lean chicken breast, marinated and grilled to perfection, offering a healthier alternative to traditional fried chicken nuggets.
The grilled nuggets are versatile and can be paired with various sides to create a balanced meal. For a low-carb, high-protein option, pair them with a side salad or a fruit cup.
The nuggets are also a great snack option for those who need a quick protein boost without consuming a full meal.
Chick-fil-A’s commitment to quality ensures that these nuggets are free from artificial additives and made from high-quality chicken breast, providing a clean source of protein.
7. Arby’s Roast Beef Classic Sandwich
Arby’s Roast Beef Classic Sandwich is a protein-rich option for meat lovers. This sandwich features thinly sliced roast beef on a sesame seed bun, offering about 23 grams of protein per serving.
The roast beef is slow-cooked and seasoned, providing a flavorful and satisfying meal.
Roast beef is a good source of high-quality protein, iron, and zinc, which are essential for muscle repair and immune function. The simplicity of the sandwich allows you to enjoy the rich flavor of the meat without excessive additives.
Pairing it with a side salad or steamed vegetables can enhance the nutritional profile, providing fiber and additional vitamins and minerals. For those looking to reduce their carb intake, the roast beef can be enjoyed without the bun or on a bed of greens.
8. Starbucks Protein Box
Starbucks offers a variety of Protein Boxes that are convenient and high in protein.
One popular option is the Egg and Cheese Protein Box, which includes two cage-free hard-boiled eggs, cheese, multigrain muesli bread, honey peanut butter spread, and a mix of fruit and nuts, providing around 23 grams of protein.
The Protein Box is a balanced meal that offers a combination of protein, healthy fats, and complex carbohydrates. The hard-boiled eggs are a lean source of protein and essential vitamins like B12 and D.
The cheese adds calcium and additional protein, while the multigrain bread provides fiber for sustained energy. The fruit and nut mix offers antioxidants and healthy fats, making this box a well-rounded and nutritious option for a meal or a substantial snack.
9. Grilled Steak Soft Tacos (Taco Bell)
Taco Bell’s Grilled Steak Soft Tacos are a tasty and protein-rich option. Each taco contains about 12 grams of protein, and having two or three can make for a substantial meal.
The tacos are made with grilled steak, lettuce, and cheddar cheese, and wrapped in a soft tortilla.
Steak is a high-quality protein source that provides essential amino acids for muscle repair and growth. It is also rich in iron and vitamin B12, which are crucial for energy production and neurological function.
The lettuce and cheese add a bit of fiber and calcium, respectively, while the soft tortilla offers a convenient and portable way to enjoy the meal.
Customizing the tacos with extra steak or adding black beans can further increase the protein content, making these tacos a flexible and nutritious fast food choice.
10. McDonald’s Artisan Grilled Chicken Sandwich
McDonald’s Artisan Grilled Chicken Sandwich is a healthier alternative to the typical fast food burger.
This sandwich includes seasoned grilled chicken breast, lettuce, tomato, and a vinaigrette, served on an artisan roll. It provides around 37 grams of protein, making it a substantial and satisfying option.
The grilled chicken breast is a lean protein source that supports muscle maintenance and overall health. The fresh vegetables add vitamins, minerals, and a bit of fiber, enhancing the nutritional value of the sandwich.
The artisan roll provides a balanced amount of carbohydrates for energy. Choosing this grilled option over a fried sandwich can significantly reduce the intake of unhealthy fats and calories.
Pairing it with a side salad instead of fries can further boost the meal’s nutritional profile, making it a well-rounded and protein-packed choice.
11. Greek Yogurt Parfait (Starbucks)
Starbucks’ Greek Yogurt Parfait is a great high-protein breakfast or snack option. This parfait includes Greek yogurt, honey, and fresh berries, offering around 14 grams of protein per serving.
Greek yogurt is known for its high protein content and probiotics, which support digestive health.
The Greek Yogurt Parfait is not only high in protein but also rich in antioxidants from the fresh berries. The honey adds a natural sweetness and provides additional vitamins and minerals. Greek yogurt contains probiotics that promote a healthy gut microbiome, enhancing digestion and overall health.
This parfait is a convenient and nutritious option for those looking to boost their protein intake on the go. It can be enjoyed as a standalone snack or paired with a piece of whole-grain toast for a more substantial meal.
Wrapping Up
Finding high-protein options in fast food restaurants is not only possible but can also be a nutritious and convenient way to support your dietary goals. From grilled chicken sandwiches at Chick-fil-A to Protein Boxes at Starbucks, these selections offer a balance of taste and health benefits.
High-protein meals help with muscle repair, satiety, and overall well-being, making them an essential part of a balanced diet. By choosing wisely and being aware of nutritional content, you can enjoy the convenience of fast food without compromising your health.
Whether you’re on the go or looking for a quick meal, these high-protein options ensure you get the nutrients you need to stay energized and satisfied. Incorporate these choices into your routine for a healthier fast food experience.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.