Best Protein-Packed Options at Your Favorite Fast Food Spots

When it comes to achieving dietary goals, fast food is often frowned upon. The good news is that picking up fast food on occasion shouldn’t sabotage your health progress—as long as you choose nutrient-dense options.

The trick is to go for fast-food meals that align with your dietary needs and health goals. If you’re looking to get more protein into your day, there are many fast-food chains that offer protein-packed meals. However, many of these options are also high in calories, sodium and saturated fat while being low in fiber.

That’s why we reached out to two dietitians to unveil the top protein-packed picks from your favorite fast-food spots that are rich in nutrients, and we’ve provided a few tips to lower the sodium and saturated fat content where possible. Each of these options deliver 15 grams of protein or more. Let’s dig in.

1. Chick-fil-A: Grilled Nuggets

Anyone who frequents Chick-fil-A knows that enduring the long lines is worth the wait for their irresistible fried chicken sandwiches and crispy nuggets. But there’s another menu item that is packed with protein and equally as delicious without the extra oil from the deep fryer. The best protein-rich pick at this popular chicken chain is the 8-count grilled nuggets, says Kaly Valdes, M.S., RD, weight loss dietitian and CEO of Life in Balance Weight Loss Program. These perfectly marinated, bite-sized grilled chicken breasts boast an impressive 25 grams of protein per serving. Pair this with their Kale Crunch Salad for a well-rounded meal.

The nutritional facts for an 8-piece grilled nuggets are as follows:

• Calories: 130
• Carbohydrates: 1 g
• Fiber: 0 g
• Total Sugars: 1 g
• Protein: 25 g
• Total Fat: 3 g
• Saturated Fat: 0.5 g
• Sodium: 440 mg

2. Starbucks: Spinach & Feta Egg White Wrap

Starbucks may be known for its specialty coffee, tea and refresher beverages, but it also offers a diverse selection of breakfast, lunch and snack items. One that stands out for being high-protein is the Spinach, Feta and Egg White Wrap. Made with cage-free egg whites, spinach, feta cheese and sun-dried tomato tightly tucked into a whole-wheat wrap, this handheld breakfast option is loaded with 20 grams of protein. “Most items at Starbucks pack calories and are low in protein, but this is a great low-calorie, high-protein option for those mornings when you’re in a rush,” says Valdes.

The nutritional facts for a Feta & Egg White Wrap are as follows:

• Calories: 290
• Carbohydrates: 34 g
• Fiber: 3 g
• Total Sugars: 5 g
• Protein: 20 g
• Total Fat: 8 g
• Saturated Fat: 3.5 g
• Sodium: 840 mg

3. Panera: Strawberry Poppyseed Chicken Salad 

If you’re looking for a quick lunch that packs a protein punch, consider heading to Panera Bread for their Strawberry Poppyseed Chicken Salad. This refreshing and flavorful salad contains grilled chicken, fresh strawberries, blueberries, mandarin oranges, pineapples and pecans, all over a bed of romaine lettuce and tossed in a sweet poppy seed dressing. With a whopping 29 grams of protein and 6 grams of fiber, Valdes says this chicken salad isn’t just a protein powerhouse—it’s also an excellent choice to help you meet your daily fruit and fiber needs.

The nutritional facts for the Strawberry Poppyseed Chicken Salad are as follows:

• Calories: 370
• Carbohydrates: 36 g
• Fiber: 6 g
• Total Sugars: 26 g
• Protein: 29 g
• Total Fat: 13 g
• Saturated Fat: 2 g
• Sodium: 710 mg

4. Taco Bell: Cantina Chicken Bowl

Featuring a balanced blend of protein, healthy fats, vegetables and beans, Valdes picks Taco Bell’s new Cantina Chicken Bowl as their top protein entrée. Each bowl comes with an assortment of slow-roasted chicken, seasoned rice, black beans, guacamole, pico de gallo, lettuce, purple cabbage and cheddar cheese. This nutritious meal contains 25 grams of protein and nearly half of the daily requirement for fiber.

However, we have to spill the beans: The Cantina Chicken Bowl contains a hefty 1150 mg of sodium, which is 50% of the daily recommended limit. Therefore, it’s important to be mindful of your sodium intake throughout the rest of the day.

The nutritional facts for the Cantina Chicken Bowl are as follows:

• Calories: 490
• Carbohydrates: 44 g
• Fiber: 11 g
• Total Sugars: 0 g
• Protein: 25 g
• Total Fat: 24 g
• Saturated Fat: 7 g
• Sodium: 1150 mg

5. McDonald’s: Double Cheeseburger

When you’re on a long road trip, grab a Double Cheeseburger for a quick protein boost that’ll hold you over until your next meal. To help you meet your daily fruit quota, Valdes recommends pairing your burger with a side of apple slices. 

While a double cheeseburger delivers 25 grams of protein per serving, it does contain a high amount of sodium and saturated fat. As such, consider omitting the pickles and ketchup to reduce your salt intake. Depending on your health goals and preferences, the cheese can also be removed to lower the sodium and saturated fat content.

The nutritional facts for a double cheeseburger are as follows:

• Calories: 450
• Carbohydrates: 34 g
• Fiber: 2 g
• Total Sugars: 7 g
• Protein: 25 g
• Total Fat: 24 g
• Saturated Fat: 11 g
• Sodium: 1120 mg

6. Panda Express: Grilled Teriyaki Chicken 

Craving a high-protein meal from Panda Express? “Choose a bowl with the grilled teriyaki chicken entrée and a side of super greens,” recommends Tayla Russell, RD, a weight management dietitian and owner of Dietitian Tayla LLC. This meal boasts a massive 39 grams of protein with only 365 calories, making it one of the highest protein options on this list. 

Adding a side of super greens–a medley of broccoli, kale and cabbage–offers extra protein (6 grams), plus 5 grams of fiber, making it a complete meal.

The nutritional facts for the Grilled Teriyaki Chicken are as follows:

• Calories: 275
• Carbohydrates: 14 g
• Fiber: 0 g
• Total Sugars: 9 g
• Protein: 33 g
• Total Fat: 10 g
• Saturated Fat: 3 g
• Sodium: 470 mg

7. Chipotle: Chicken Burrito Bowl

Reach your protein goals with Chipotle’s customizable burrito bowls. Russell recommends building your bowl with chicken, light brown rice, light black beans, fresh tomato salsa, fajita veggies and romaine lettuce. When it comes to the best protein option at Chipotle, the chicken takes the crown, delivering a mighty 32 grams per serving. 

However, if you follow a plant-based eating pattern, you can swap the chicken for a double serving of sofritas (crumbled tofu) and black beans to obtain 24 grams of protein. 

Russell points out that Chipotle’s bowls tend to be high in sodium, which could raise blood pressure in those who are sensitive.

The nutritional facts for a chicken burrito bowl are as follows:

• Calories: 400
• Carbohydrates: 39 g
• Fiber: 8 g
• Total Sugars: 4 g
• Protein: 39 g
• Total Fat: 11 g
• Saturated Fat: 4 g
• Sodium: 1219 mg

8. Subway: 6-inch Oven-Roasted Turkey Sandwich

Subway, the ultimate spot to snag a sandwich, offers a wide array of protein-rich options. However, Russell says the top choice is their 6-inch Oven-Roasted Turkey Sandwich. She suggests tossing on several fiber-rich veggies, including lettuce, spinach, tomatoes, onions, green peppers and cucumbers. To increase the protein content, she also advises adding provolone cheese, which contains 4 grams of protein per serving.

“Save a few calories by turning your sandwich into a “No Bready Bowl” with 2x the turkey and no bread,” says Russell. The no-bread option is 200 calories and 29 grams of protein. As for condiments, “the best options are the buffalo sauce, sweet onion teriyaki sauce or red wine vinegar to add on the sandwich or bowl,” she says.

The nutritional facts for a 6-inch Oven-Roasted Turkey Sandwich are as follows:

• Calories: 310
• Carbohydrates: 40 g
• Fiber: 4 g
• Total Sugars: 6 g
• Protein: 22 g
• Total Fat: 7 g
• Saturated Fat: 3 g
• Sodium: 1020 mg

The Bottom Line

With these 8 dietitian-approved fast-food meals, you now have options to help you reach your protein goals. From grilled chicken nuggets to egg white wraps, salads, sandwiches and burrito bowls, there is a protein-packed meal that you can enjoy for breakfast, lunch or dinner. Just remember to be mindful of your overall sodium and saturated fat intake when choosing these high-protein fast food picks.