20 Easy High Protein Fast Food Ideas

In this list, you’ll discover 20 easy High Protein Fast Food Ideas from grilled chicken sandwiches to protein-packed bowls, wraps, and burgers. Whether you’re at a drive-thru or grabbing a quick bite at your favorite fast-casual spot, these options will keep you fueled with quality protein, while still being fast and delicious. Get ready to explore meals that not only taste great but also help you stay on track with your health and fitness goals

When it comes to maintaining a healthy lifestyle, incorporating sufficient protein into your diet is essential. Protein is crucial for muscle repair, growth, and overall body function. Whether you’re looking to build muscle, boost metabolism, or simply feel fuller for longer, protein-rich meals are key. For those who are always on the go, fast food can be a convenient option—but finding meals that align with your nutrition goals can be a challenge.

The good news is that many fast food chains now offer high-protein meals that can fit into a healthy diet, without sacrificing convenience. You don’t have to rely on unhealthy, processed foods to meet your protein needs. With the right choices, fast food can be a valuable source of protein-packed meals that support your fitness and health goals.

Easy High Protein Fast Food Ideas

1. Grilled Chicken Sandwich (with Whole Wheat Bun)

• Description: A grilled chicken sandwich made with a juicy grilled chicken breast, topped with fresh lettuce, tomato, and your choice of condiments, all served in a whole wheat bun for an extra dose of fiber. This meal is perfect for those looking for a balanced option with lean protein and complex carbohydrates.
• Nutrition Information:
  • Protein: ~30g
  • Calories: 400-500
  • Carbohydrates: 40g
  • Fat: 12g
• Tip: Opt for grilled chicken over fried chicken to keep the protein lean and reduce excess fats. If you’re looking to further cut calories, skip creamy sauces or choose lighter options like mustard or ketchup.

2. Protein-Style Burger (In-N-Out)

For those seeking a low-carb, high-protein option at In-N-Out, the Protein-Style Burger is an excellent choice. Instead of the traditional burger bun, this delicious option comes wrapped in crisp lettuce, which not only reduces the carbs but also adds a refreshing crunch to each bite. The Protein-Style Burger is made with a juicy beef patty, melted cheese, and all the classic toppings, such as tomato, onion, and pickles—no bun, but all the flavor.

Nutrition Information:

• ~40g protein
• 350-400 calories
• 10g carbs
• 20g fat

This burger is packed with protein, making it an ideal option for those focused on muscle building or maintaining a high-protein diet. By replacing the bun with lettuce, you’re cutting back on carbs, which can be beneficial for anyone watching their carbohydrate intake.

Tip: For an even leaner option, ask to hold the sauces, which can help reduce calories and sugar. Whether you’re following a keto, low-carb, or fitness-focused diet, the Protein-Style Burger offers a tasty and satisfying alternative to traditional fast food burgers.

3. Chick-fil-A Grilled Chicken Nuggets

Chick-fil-A’s Grilled Chicken Nuggets offer a delicious and healthy alternative to the chain’s traditional fried nuggets. Made with tender, juicy pieces of chicken that are grilled to perfection, these nuggets are not only high in protein but also low in fat. Served with a choice of dipping sauces, they’re the perfect combination of savory flavor and lean protein.

Nutrition Information:

• ~25g protein
• 140 calories
• 2g carbs
• 3g fat (for an 8-piece serving)

With only 2 grams of carbs, these grilled chicken nuggets are an excellent choice for those following a low-carb diet or looking to enjoy a high-protein snack without the extra calories.

Tip: To create a more balanced meal, pair your Grilled Chicken Nuggets with a side salad, which will provide extra fiber, vitamins, and minerals to complement the protein-packed nuggets. This makes for a light yet satisfying meal that aligns with healthy eating goals.

4. Subway’s Oven-Roasted Chicken Breast Sub

Subway’s Oven-Roasted Chicken Breast Sub offers a healthy and satisfying meal option, packed with lean protein and served in a whole-grain sub roll. The tender, oven-roasted chicken breast is complemented by fresh vegetables, such as lettuce, tomato, and cucumbers, making this sandwich a well-rounded, nutritious choice. With a focus on lean protein and fiber-rich whole grains, this sub is perfect for those looking for a healthier alternative to traditional fast food sandwiches.

Nutrition Information:

• ~30g protein
• 400-450 calories
• 40g carbs
• 6g fat

The whole-grain sub provides a good source of fiber, while the roasted chicken breast adds a generous amount of lean protein to fuel your body.

Tip: For a lighter version, skip the cheese or opt for a light cheese variety to reduce calories and fat. This sandwich is a great option for a filling and nutritious meal that doesn’t compromise on taste.

5. Taco Bell’s Power Bowl (Chicken or Beef)

Taco Bell’s Power Bowl is a hearty and nutritious meal packed with protein, making it a perfect option for anyone looking to fuel up with a balanced, satisfying meal. This bowl features your choice of seasoned chicken or beef, combined with beans, rice, and a variety of fresh vegetables. The combination of lean protein, fiber-rich beans, and nutrient-dense veggies provides a well-rounded meal to keep you energized throughout the day.

Nutrition Information:

• ~27g protein
• 450-500 calories
• 50g carbs
• 15g fat

The Power Bowl offers a good balance of macronutrients, with protein from the meat, complex carbs from rice and beans, and healthy fats from the toppings.

Tip: Opt for the chicken version to lower the calorie count without sacrificing protein. This makes it a perfect choice for a light yet fulfilling meal that won’t weigh you down.

6. Chipotle’s Burrito Bowl (Chicken or Steak)

Chipotle’s Burrito Bowl is a customizable and protein-packed meal that allows you to tailor it to your taste and nutritional needs. Featuring your choice of grilled chicken or steak, this bowl is loaded with ingredients like seasoned rice, beans, lettuce, salsa, and cheese, making it a flavorful and filling option. With its combination of lean protein, complex carbs, and healthy fats, the Burrito Bowl offers a satisfying meal that can be enjoyed as a quick lunch or dinner.

Nutrition Information:

• ~30g protein
• 500-600 calories
• 60g carbs
• 20g fat

Whether you prefer chicken or steak, the protein content is substantial, and the balance of carbs and fats makes this a hearty, balanced meal.

Tip: For an even healthier option, opt for brown rice for added fiber and nutrients. You can also choose lighter dressing or skip it entirely to reduce calories without sacrificing flavor. This burrito bowl offers a delicious way to meet your protein and nutrition goals while keeping the meal customizable to fit your preferences.

7. Wendy’s Grilled Chicken Wrap

Wendy’s Grilled Chicken Wrap offers a simple yet satisfying meal packed with lean protein and fresh vegetables. The wrap features tender, grilled chicken, crisp lettuce, and other veggies, all wrapped in a soft flour tortilla. It’s a light yet filling option for those craving a quick, healthy meal without the extra calories. With a focus on fresh ingredients and lean protein, this wrap is perfect for anyone looking to fuel up without feeling weighed down.

Nutrition Information:

• ~25g protein
• 300 calories
• 35g carbs
• 12g fat

This wrap provides a good amount of protein while keeping the calories relatively low, making it a great choice for a balanced meal.

Tip: If you’re looking to increase the protein content, ask for extra grilled chicken to make the wrap even more filling and satisfying. It’s a quick and healthy option that’s perfect for a meal on the go.

8. McDonald’s Artisan Grilled Chicken Sandwich

McDonald’s Artisan Grilled Chicken Sandwich offers a delicious, lighter alternative to traditional fast food sandwiches. Featuring a juicy grilled chicken breast, crisp lettuce, and fresh tomato, all served in a soft artisan bun, this sandwich is both flavorful and filling. The grilled chicken provides a generous amount of lean protein, while the fresh veggies add crunch and nutrients.

Nutrition Information:

• ~36g protein
• 380 calories
• 44g carbs
• 7g fat

With the grilled chicken as the star, this sandwich delivers a satisfying amount of protein while remaining relatively low in fat.

Tip: For a lower-carb version, simply remove the artisan bun and enjoy the grilled chicken and veggies. This makes it a great option for those following a low-carb or keto diet, without compromising on taste.

9. Arby’s Roast Turkey Farmhouse Salad

Arby’s Roast Turkey Farmhouse Salad is a nutritious and filling meal option, featuring tender roasted turkey, a mix of fresh vegetables, and a light dressing. This salad combines protein-rich turkey with a variety of crisp veggies like lettuce, tomatoes, cucumbers, and red onions, providing a refreshing and satisfying meal. It’s a great choice for those looking for a healthy, low-carb option that still offers plenty of flavor.

Nutrition Information:

• ~32g protein
• 350 calories
• 15g carbs
• 25g fat

The roasted turkey serves as the main source of protein, while the veggies add crunch and essential nutrients. The dressing can be adjusted to your preferences, offering flexibility without sacrificing taste.

Tip: Choose a vinaigrette dressing to keep the calorie count lower while still adding a flavorful touch to your salad. This makes for a lighter, healthier version of the classic farmhouse salad while still being packed with protein.

10. Panera Bread’s Mediterranean Veggie Sandwich (with Chicken)

Panera Bread’s Mediterranean Veggie Sandwich is a delicious, plant-based option that’s packed with flavor, featuring ingredients like hummus, cucumbers, tomatoes, red onions, and feta cheese, all layered between freshly baked bread. To make it a more protein-packed meal, add grilled chicken, transforming this veggie sandwich into a satisfying option that offers both plant-based goodness and lean protein.

Nutrition Information:

• ~35g protein
• 450-500 calories
• 45g carbs
• 15g fat

By adding grilled chicken, you boost the protein content without compromising the Mediterranean flavors. The whole-grain bread option offers extra fiber, making this sandwich even more filling and nutritious.

Tip: Opt for whole-grain bread to increase the fiber content and make the meal more satisfying. This simple addition makes the sandwich a balanced, healthy choice that combines lean protein with fresh vegetables for a well-rounded meal.

FAQ

What are high-protein fast food options?

High-protein fast food options are meals or snacks that are rich in protein, which helps in muscle building, weight management, and overall health. These options often focus on lean meats, plant-based proteins, or protein-packed alternatives like eggs or dairy. They can be found at various fast food chains and are often customizable to suit specific dietary needs.

Why should I choose high-protein fast food?

High-protein meals help keep you full longer, support muscle repair and growth, and boost metabolism. Choosing high-protein fast food can help you meet your daily protein goals, even when you’re on the go, without compromising on taste or convenience.

Are these high-protein fast food ideas healthy?

Many of the options listed in this guide are healthy because they focus on lean protein sources, whole grains, and fresh vegetables. However, nutrition can vary based on preparation and toppings. For a healthier meal, opt for grilled instead of fried, choose light dressings, and customize your order to reduce excess calories or unhealthy fats.

Can I find high-protein fast food options at any restaurant?

While not every fast food chain focuses on high-protein meals, many have embraced healthier and customizable options. Chains like Chick-fil-A, Subway, McDonald’s, and Taco Bell offer high-protein options that can fit a variety of dietary preferences, from grilled meats to plant-based choices.

Are there low-carb, high-protein options in fast food?

Yes, many fast food restaurants now offer low-carb, high-protein options, such as protein-style burgers (wrapped in lettuce instead of a bun), grilled chicken sandwiches, and bowls with lean proteins and veggies. You can also customize meals by removing or replacing high-carb ingredients like bread or rice.