Best High-Protein Fast Food Options in 2023

In the modern, fast-paced world, maintaining a healthy diet can sometimes feel like an uphill battle. Thankfully, the fast food industry has recognized the need for healthier options, particularly high-protein meals that fuel our bodies and support our busy lives. This article aims to guide you toward some of the best high-protein fast food options.

Importance of High-Protein Diets

Protein is crucial for our bodies, playing a major role in the growth, repair, and maintenance of tissues. Adopting a high-protein diet can support various lifestyles, from athletes to those seeking weight management. Despite common misconceptions, fast food doesn’t always mean unhealthy food, and many chains now offer high-protein options for those on the move.

A high-protein diet plays a pivotal role in a multitude of bodily functions:

• Muscle health: Protein is fundamental for the growth, maintenance, and repair of muscles. Consuming adequate protein, especially in conjunction with strength training, can help maintain muscle mass and promote muscle growth. This is particularly important for athletes, people who work out regularly, and older adults who are at a higher risk of muscle loss.
• Bone health: Contrary to some beliefs, protein has been shown to benefit bone health. Higher protein intake supports the maintenance of bone mass as we age and can help reduce the risk of osteoporosis and fractures.
• Satiety and weight management: Protein is more satiating than carbs and fats, meaning it can make you feel fuller for longer. This can lead to a natural reduction in calorie intake, which is beneficial for weight management. Several studies have demonstrated that high-protein diets can be effective for weight loss, and can also help prevent weight regain after a successful diet.
• Metabolism boost: Consuming protein can increase your metabolic rate, or the number of calories your body burns just to function. This is due to the high thermic effect of protein, which refers to the energy required for digestion, absorption, and disposal of nutrients.
• Recovery after exercise: Consuming high-quality protein after exercise can enhance muscle recovery and growth. It can also improve performance during subsequent workouts.
• Overall health: Besides the above, protein is involved in numerous other functions in the body, including hormone production, immune function, and transportation of molecules around the body.

High-Protein Fast Food Options

Here are your best high-protein items at fast food chains:

1. McDonald’s McDouble (22g protein): Meet the McDouble, McDonald’s savoury answer to your protein needs. This tasty treat packs two beef patties, pickles, onions, mustard, and a slice of cheese into a 400-calorie package that delivers 22 grams of protein. And if you’re counting calories, just say “no cheese, please”.
2. Arby’s Roast Chicken Entrée Salad (25g protein): Arby’s isn’t just about the meats; their Roast Chicken Entrée Salad is a fresh alternative with a protein punch. This salad, loaded with grilled chicken, bacon, tomatoes, cheddar and ranch dressing, delivers 25 grams of protein without going overboard on calories.
3. Chick-Fil-A Market Salad with Grilled Fillet (28g protein): Chick-Fil-A’s Market Salad is like a gourmet picnic in a bowl. With its 28 grams of protein from grilled chicken, blue cheese, and a colorful array of fruits, you won’t feel like you’re missing out on anything.
4. Wendy’s Apple Pecan Salad (39g protein): Wendy’s Apple Pecan Salad brings the autumn orchard to you, any time of year. With a generous 39 grams of protein, this combination of apples, cranberries, pecans and blue cheese feels more like a feast than a fast food salad.
5. Chipotle Salad with Chicken, Fajita Vegetables and Roasted Chili-Corn Salsa (37g protein): Chipotle’s salads are a customizable dream come true. Opt for chicken, fajita veggies, and roasted chili-corn salsa to create a salad that boasts a whopping 37 grams of protein without the carb-heavy rice.
6. Shake Shack Shackburger (Lettuce Wrap) (21g protein): Shake Shack makes it easy to go low-carb without sacrificing flavor. Request a Shackburger wrapped in lettuce instead of a bun and you’ll walk away with a meal that still delivers 21 grams of protein.
7. Subway 6-Inch Oven Roasted Chicken Sub (21g protein): Subway’s Oven Roasted Chicken Sub is like a deli in your hand. Packing 21 grams of protein and an opportunity to pile on the veggies, it’s a protein-packed choice that won’t leave you feeling guilty.
8. McDonald’s McChicken (14g protein): The classic McDonald’s McChicken is a simple, but effective, protein pick-me-up. With 14 grams of protein and the opportunity to cut calories by skipping the mayo, it’s a solid choice for your protein needs.
9. Starbucks PB&J Protein Box (20g protein): Starbucks isn’t just about coffee; their PB&J Protein Box is a vegetarian’s dream. This protein-packed snack box delivers 20 grams of protein with a nostalgic PB&J twist.
10. Starbucks Turkey, Provolone & Pesto on Ciabatta (32g protein): Starbucks’ Turkey, Provolone & Pesto on Ciabatta sandwich is a protein-packed indulgence. Offering 32 grams of protein and a mere 3 grams of sugar, it’s a flavorful way to fuel your day.
11. Chick-Fil-A 8-Piece Grilled Nuggets (25g protein): Chick-Fil-A’s Grilled Nuggets are a fast-food meal game-changer. With 25 grams of protein and only 3 grams of fat in an eight-piece serving, you can indulge your nugget cravings guilt-free. 1. McDonald’s – Double Quarter Pounder with Cheese: contains 48g of protein
12. Taco Bell Soft Taco (9g protein): Taco Bell’s Soft Taco may not be a protein behemoth, but it packs a punch in terms of ratio. With 9 grams of protein in just 180 calories, it’s a light and tasty option when you’re in the mood for Mexican fast food. Double up if you’re feeling extra peckish!
13. Taco Bell Burrito Supreme, Fresco Style (14g protein): Taco Bell’s Burrito Supreme, when ordered ‘Fresco Style’, becomes a fiber and protein-rich feast. With 14 grams of protein and a lighter, fresher taste, this burrito is a fantastic option for a satisfying meal on the go.
14. Panera Bread Deli Turkey Sandwich (35g protein): Panera’s Deli Turkey Sandwich is no ordinary sandwich. Packed with 35 grams of protein, it’s a hearty lunch option that will keep you powered up through your afternoon. Pro tip: go easy on the mayo for an even healthier twist.
15. Dunkin’ Wake-Up Wrap with Turkey Sausage (11g protein): Dunkin’s Wake-Up Wrap is a breakfast game changer. Swap the doughnut for this turkey sausage wrap and start your day with a solid 11 grams of protein. It’s a breakfast choice you won’t regret!
16. Chick-fil-A Cool Wrap (43g protein): Chick-fil-A’s Cool Wrap is a protein powerhouse wrapped in a multigrain flatbread. With 43 grams of protein and a hearty dose of fiber, it’s a meal that will keep you satisfied for hours. Plus, it’s a wrap, making it a convenient option for eating on the go!

There you have it! The best high-protein fast food options you can order in 2023. Make sure to save this list for your eat-out.

Ordering “Protein Style” At Your Favorite Fast Food Restaurant

Choosing high-protein fast food meal options at your favorite fast food restaurant doesn’t have to be a challenge, particularly if you’re familiar with the “protein style” approach. This method, championed by places like In-N-Out Burger with their Protein Style Burger, usually means replacing the carb-heavy bun with lettuce or simply eliminating the bun altogether.

Understanding “Protein Style”

The first step in ordering “protein style” is understanding what it truly entails. Generally, it’s all about reducing carb intake and focusing on protein and other nutrients. This modification can take various forms:

• Replacing the bun with lettuce: Some restaurants, like In-N-Out Burger and Jimmy John’s (with their ‘Unwich’ option), will wrap your burger or sandwich in fresh, crispy lettuce. This not only cuts down the carbs but also adds a refreshing crunch to your meal.
• Skipping the bun: At some places, you can request your sandwich or burger without a bun. You’ll usually receive your meal ingredients neatly packed in a container or simply stacked together.
• Customizing your order: Sometimes, “protein style” means making personalized requests to up the protein content. This could mean adding extra chicken, beef, or fish to your order, or opting for additional egg whites in your breakfast sandwich.

Tips for Ordering “Protein Style”

While many places are accommodating of “protein style” requests, here are a few tips to ensure you get the most out of your order:

• Be clear: When ordering, make sure to clearly state your request. Use phrases like “without the bun” or “can you replace the bun with lettuce?”
• Request for extra protein: Don’t hesitate to ask for more chicken, turkey, or other protein sources in your meal.
• Watch out for hidden carbs: Sauces, dressings, and certain toppings can contain hidden carbs. Be aware of these if you’re aiming to keep your carb intake low.

Choosing to go “protein style” can transform your fast food meal into a high-protein, lower-carb option, keeping you in line with your dietary goals without sacrificing flavor or convenience.

Taco Bell: A Hidden Gem for High-Protein Fast Food

When you think about high-protein fast food, Taco Bell might not be the first restaurant that comes to mind. However, it’s time to change that perception. Taco Bell, known for its Mexican-inspired menu, offers a variety of high-protein options that can fit into a balanced diet.

The Power of Customization at Taco Bell

One of the major advantages of Taco Bell is its customization-friendly menu. You can easily add or subtract ingredients to match your nutritional needs. Here are some strategies to increase your protein intake:

• Go for extra protein: Taco Bell allows you to add extra protein to your order. So, don’t hesitate to ask for an additional serving of chicken, steak, or beans.
• Choose “Fresco Style”: By choosing this healthy option, Taco Bell will replace mayo-based sauces, cheeses, sour cream, and guacamole with pico de gallo, which is a fresh diced tomato salsa. This can help you cut calories and fat while retaining flavor.

High-Protein Menu Options at Taco Bell

Taco Bell’s menu hosts a plethora of high-protein choices. Here are some options:

• Power Menu Bowl – Chicken: This bowl comes with grilled chicken, seasoned rice, black beans, lettuce, pico de gallo, guacamole, reduced-fat sour cream, cheese, and avocado ranch sauce. It’s packed with approximately 26 grams of protein.
• Steak Quesadilla: With steak and a three-cheese blend, this quesadilla offers about 26 grams of protein per order.
• Bean Burrito: If you’re vegetarian or just enjoy a good bean burrito, this item boasts about 14 grams of protein.
• Breakfast Soft Taco with Egg and Cheese: For breakfast, this soft taco provides a good protein boost, containing around 9 grams of protein.

Making Smart Choices at Taco Bell

While Taco Bell offers high-protein options, it’s essential to make mindful decisions about your overall meal:

• Watch out for sodium: Many fast food items, including those at Taco Bell, are high in sodium. If you’re watching your salt intake, it’s worth noting.
• Beware of high-calorie additions: Add-ons like nacho cheese, creamy jalapeño sauce, and sour cream can add extra calories and fat to your meal. If you’re aiming for a healthier meal, consider limiting these ingredients.
• Balance is key: Remember to include some veggies in your meal for added fiber and nutrients.

All in all, Taco Bell provides various items that are high in protein that can align with your dietary needs. It’s proof that fast food chains can be a part of a balanced, protein-rich diet.

Exploring the Grilled Chicken Options

Grilled chicken is a versatile protein source that’s a fixture on many fast food menus. Its relatively low-fat content compared to fried alternatives and high protein count make it a smart choice for those adhering to a high amount of protein diet. Here are some popular fast food chains where you can find tasty, high-protein grilled chicken options:

Chick-fil-A

Chick-fil-A offers a range of grilled chicken options, known for their juicy and flavorful profile:

• Grilled Chicken Sandwich: A boneless chicken breast marinated with a blend of seasonings, grilled for a tender and juicy backyard-smoky taste. It’s served on a multigrain bun with lettuce and tomato, providing you with approximately 29 grams of protein.
• Grilled Nuggets: These bite-sized pieces of boneless chicken breast pack a protein punch with about 25 grams of protein in a 12-piece serving.

Wendy’s

Wendy’s has made a name for itself in the grilled chicken sandwich game with their tasty offerings:

• Grilled Chicken Sandwich: Wendy’s Grilled Chicken Sandwich offers a marinated, grilled chicken breast topped with crisp lettuce, tomato, and a smoky honey mustard on a toasted bun. This sandwich delivers about 34 grams of protein.

Burger King

Despite its name, Burger King also offers a variety of grilled chicken options:

• Grilled Chicken Sandwich: Burger King’s Grilled Chicken Sandwich offers a savory flame-grilled chicken burger with lettuce, tomato, and sweet honey mustard sauce, providing approximately 36 grams of protein.

Subway

Subway offers various grilled chicken options that can be customized to your taste:

• Oven Roasted Chicken Sub: Subway’s classic sandwich, the Oven Roasted Chicken Sub, provides about 23 grams of protein in a 6-inch sub. Add veggies and skip high-fat sauces to maximize the nutritional value.

These are just a few examples of where you can find grilled chicken when you’re looking for a high-protein fast food option. It’s also important to note that these items may vary in location. Remember, balance is essential, so aim to include some veggies in your meal for added fiber and nutrients. With these options, you’ll see that fast food can certainly align with a high-protein diet.

Final Thoughts on High-Protein Fast Food Options

Maintaining a high-protein diet while enjoying fast food is entirely feasible. With a growing number of health-conscious options across many popular chains like Taco Bell, Chick-fil-A, McDonald’s, and more, high-protein meals are more accessible than ever. Whether it’s ordering extra protein, selecting grilled chicken options, or going for “protein style” meals, you can easily meet your dietary needs. Ultimately, achieving a high-protein diet in the fast food world is all about making smart and informed choices.

Frequently Asked Questions

What quick foods are high in protein?

Quick foods that are high in protein include lean meats, eggs, Greek yogurt, cottage cheese, tofu, lentils, quinoa, and protein bars or shakes. These foods are rich in protein, which is essential for repairing and building tissues. Protein is also crucial for overall health, providing necessary amino acids that the body can’t produce on its own. They are also convenient and quick to prepare, making them an excellent choice for a high-protein diet.

How can | get high-protein fast?

To get high-protein quickly, you can opt for protein supplements such as whey protein powders, snack on protein-rich foods like nuts, seeds, and Greek yogurt, or consume lean meats and legumes. Protein powders can be mixed with water or milk for a quick protein boost, while protein-rich snacks can be conveniently eaten throughout the day. Lean meats and legumes can be included in your meals for a substantial protein intake.

Can fast food be a good source of protein?

Yes, fast food can be a good source of protein, particularly options like grilled chicken sandwiches, lean beef burgers, or items with eggs and cheese. However, while these fast food items may provide protein, it’s important to be mindful of their typically high levels of saturated fat, sodium, and calories. Balance is key to a healthy diet, so try to incorporate a variety of nutrient-rich foods alongside fast food options.

What is the best McDonald’s item for protein?

The best McDonald’s item for protein is typically the grilled chicken sandwich. This item has a high protein content due to the lean chicken meat. However, keep in mind that while this item has a good amount of protein, it may also come with high levels of sodium and fat. It’s always a good idea to consider the overall nutritional profile of a meal, not just the protein content.