9 Fast-Food Orders Are Surprisingly High in Protein

Eating healthy while you’re out and about might seem tough, especially if fast food is your only choice. But what if you could get a quick, tasty meal and still hit your protein goals? Whether you’re building muscle, trying to feel fuller for longer, or keeping your weight in check, protein is super important.

The good news is, not all fast food is bad for you. Many popular places actually offer high-protein meals that are both tasty and filling. From grilled chicken to protein-filled bowls, you can still eat well when you’re in a rush. This article covers 9 fast-food meals that are packed with protein but won’t throw off your health goals. These picks are great for busy workers, gym lovers, or anyone trying to eat smarter on the go.

1. Chipotle Chicken Bowl (with Double Chicken)

Chipotle’s build-your-own menu is perfect if you’re looking for high-protein meals on the move. A Chicken Bowl with double chicken is one of the best options. One serving of grilled chicken gives you around 32 grams of protein, and doubling it bumps that up to about 64 grams. The meal can be customized with brown rice, black beans, grilled veggies, salsa, and romaine lettuce—all healthy choices that add nutrients without extra calories.

To keep it healthy, skip heavy toppings like sour cream and cheese. Instead, add extra salsa and veggies for flavor and fiber. This bowl isn’t just high in protein—it’s also full of vitamins and healthy carbs, making it great for after workouts or long-lasting energy. Chipotle also uses meat raised without antibiotics and fresh ingredients, making it a smart choice for health-focused eaters.

2. Chick-fil-A Grilled Chicken Sandwich

Chick-fil-A is best known for fried chicken, but the Grilled Chicken Sandwich is actually a healthy and tasty option. It packs about 28 to 30 grams of protein, thanks to its marinated, grilled chicken breast. It’s served on a multigrain bun with lettuce and tomato, making it a better-for-you choice.

This sandwich stands out because it’s lower in calories and fat compared to fried versions. With only about 380 calories, it’s a strong source of protein without too much fat or carbs. Pair it with the Superfood Side (a kale and broccolini salad with cherries and nuts) for extra nutrition. You can also skip the bun to lower the carbs or ask for a lettuce wrap to make it lighter.

The grilled chicken is seasoned and cooked fresh, so it’s juicy and flavorful. If you’re watching your macros or need a protein-rich meal plan, this sandwich is a great fit. It’s a clean, simple meal that’s way healthier than most drive-thru choices.

3. Starbucks Protein Box (Chicken & Quinoa)

You might not think of Starbucks when you want a high-protein meal, but their Protein Boxes deserve a look. The Chicken & Quinoa Protein Bowl with Black Beans and Greens gives you about 27 grams of protein. It includes grilled chicken, black beans, quinoa, and greens—all packed into a neat, take-anywhere container.

This meal is great if you need something quick and nutritious while traveling or during a busy workday. The kale and red cabbage offer fiber and vitamins, and the beans and quinoa bring extra plant-based protein and good carbs. A light lemon-tahini dressing adds flavor without being too heavy.

It’s gluten-free and has a solid balance of protein, carbs, and fat, which helps support muscle and energy. With about 450 calories, it keeps you full without being too heavy. Starbucks shows that even coffee shops can offer good-for-you, high-protein options without greasy or overly processed food.

4. McDonald’s Artisan Grilled Chicken Sandwich (Now Replaced by McCrispy Options)

McDonald’s might have taken the Artisan Grilled Chicken Sandwich off the menu in many places, but it’s worth mentioning. This sandwich used to offer around 37 grams of protein from a thick grilled chicken breast. Even with a whole-grain bun and basic toppings, it kept calories under 400 and had a solid protein-to-calorie ratio.

Though this item is no longer available everywhere, some McDonald’s locations still offer grilled options, especially internationally. You can also build your own high-protein meal by skipping buns or combining sides like eggs and grilled chicken with salads.

When it was on the menu, this sandwich showed that even fast food giants can meet health goals. It was great for fitness fans and busy people who wanted lean protein without fried extras. As customer demand for healthier food rises, McDonald’s might bring back more grilled, high-protein items soon.

5. Subway Oven Roasted Turkey and Ham Salad (with Double Meat)

Subway is a top pick for creating your own high-protein, low-calorie meals. One great option is the Oven Roasted Turkey and Ham Salad with double meat. A regular version has about 18 grams of protein, and doubling the meat takes it to 36–40 grams, depending on the serving. Since it’s a salad, you can add a lot of fiber-rich veggies with hardly any extra calories.

Salads are ideal if you want to avoid bread but still get a filling meal. Subway lets you add healthy veggies like spinach, cucumbers, and peppers that help keep you full and healthy. Use mustard or vinegar-based dressings for flavor without extra fat.

This choice works for low-carb diets like keto or paleo and is also great for tracking protein or weight loss. Because you pick your own toppings, you can build a salad that fits your exact diet plan. Subway’s customizable menu makes it a favorite for anyone focused on protein.

6. Taco Bell Power Menu Bowl (Chicken or Steak)

Taco Bell is often known for late-night snacks, but the Power Menu Bowl is a high-protein surprise. It comes with chicken or steak, black beans, rice, lettuce, guacamole, sour cream, and pico de gallo. The chicken version offers around 27 grams of protein, and the steak version gives you closer to 30 grams.

You can easily make it fit your needs—remove the rice for fewer carbs or skip the sour cream to lower the fat. You can even add extra meat or beans to increase protein. The ingredients mix well to give you fiber, healthy fats, and lean protein in one bowl.

It’s great for people hitting the gym or needing a quick, protein-rich meal after work. It’s also one of the most affordable and easy-to-find high-protein options out there. Thanks to its bold flavors, you won’t feel like you’re giving up taste for nutrition either.

7. Wendy’s Grilled Chicken Wrap (or Grilled Chicken Sandwich)

Wendy’s grilled chicken meals are a smart way to eat more protein without eating fried food. The Grilled Chicken Wrap has about 20 grams of protein, while the full Grilled Chicken Sandwich gives you about 33 grams. Both use juicy, marinated grilled chicken breasts without too many calories.

These options are also lower in saturated fats and have fewer additives than fried meals. The wrap is good for smaller portions and goes well with fruit or salad for balance. Wendy’s uses fresh ingredients, and their grilled items are a cleaner, healthier take on fast food.

You can change it up—skip the sauce or bun to lower carbs, or add lettuce and tomato for more nutrition. Whether it’s lunch or a post-gym snack, these options are both tasty and protein-filled. Wendy’s keeps updating its menu for health-focused customers, making it a solid pick.

8. Panera Bread Toasted Steak & White Cheddar Sandwich

Panera Bread may be more of a sit-down place, but they have high-protein options too. The Toasted Steak & White Cheddar Sandwich has around 42 grams of protein, making it one of the heavier hitters. It’s made with seared steak, white cheddar, and horseradish sauce on ciabatta, offering both protein and rich flavor.

Even though it’s a bit indulgent, it can still be part of a high-protein diet if balanced with lighter meals. The steak gives you complete protein and iron, and the cheese adds calcium. The bread does add carbs, so you could share the sandwich or pair it with a salad to even it out.

This isn’t the lightest meal, but it’s filling and protein-rich. It’s a good lunch choice if you need energy for the rest of the day or even after a workout. Panera also offers clear nutrition info and ways to customize, so you can stick to your eating plan.

9. Arby’s Roast Turkey Farmhouse Salad

Arby’s may not be your first thought for healthy meals, but the Roast Turkey Farmhouse Salad is worth a look. It has around 23–25 grams of protein, depending on how it’s made. The salad comes with roasted turkey, bacon, mixed greens, tomatoes, shredded cheese, and a hard-boiled egg.

This mix gives you protein from both turkey and egg and includes healthy fats for flavor and fullness. To keep calories lower, go for vinaigrette or skip the dressing. It’s a great choice for anyone wanting a high-protein, low-carb meal that doesn’t come with a bun.

Since Arby’s focuses on meat, their salads are loaded with protein. That makes the Farmhouse Salad perfect if you’re avoiding fried food but still want a filling, nutritious meal. It’s a strong choice for lunch or dinner when you’re eating on the go but still want to stick to a healthy plan.

Last Thought

Eating high-protein meals doesn’t have to mean cooking at home all the time. With smart choices, even fast food can help you stay on track with your health goals. From grilled meats to salad bowls, plenty of restaurants now offer tasty, protein-rich meals.

Next time you’re in a rush, remember these 9 meals that offer great protein without piling on calories. Eating well when you’re busy is possible—and it can even taste great.

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