Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
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.
Tyler DiGiovanni
Author