The 8 Best High-Protein Options in Your Favorite Fast Foods, Recommended by Dietitians

Keep these dietitian-approved protein-rich options in mind the next time you’re waiting in line at your favorite fast food joint.

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Reviewed by Registered Dietitian Alyssa Pike, RDNReviewed by Registered Dietitian Alyssa Pike, RDN

When it comes to nutritional goals, fast food often gets a bad rap. The good news is that eating fast food every now and then shouldn’t hurt your health, as long as you choose nutrient-dense foods.

The trick is to opt for fast meals that fit your dietary needs and health goals. If you’re looking to fit more protein into your day, many fast food chains offer protein-rich 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 reveal the best nutrient-dense protein picks from your favorite fast food joints, and we’ve provided some tips for cutting back on sodium and saturated fat when possible. Each of these options provides 15 grams of protein or more. Let’s find out.

Related: 9 Healthy Salads to Order From Popular Fast Food Chains

1. Chick-fil-A: Grilled Nuggets

Anyone who frequents Chick-fil-A knows that the long lines are worth the wait for their irresistible fried chicken sandwiches and crispy nuggets. But there’s another menu item that’s packed with protein and just as delicious without the extra oil from the fryer. The best protein-packed option from this popular chicken chain is the 8-pack of grilled nuggets, says Kaly Valdes, MS, RD, a registered dietitian specializing in weight loss and CEO of the weight-loss program Life in Balance. These perfectly marinated, bite-sized grilled chicken breasts pack 25 grams of protein per serving. Pair them with their crunchy kale salad for a complete meal.

The nutritional values ​​for 8 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 and Feta Egg White Wrap

Starbucks may be known for its specialty coffee, tea, and refreshing beverages, but it also offers a diverse selection of breakfast, lunch, and snack options. The Spinach, Feta, and Egg White Wrap stands out for its high protein content. Made with free-range egg whites, spinach, feta cheese, and sun-dried tomatoes wrapped tightly in a whole-wheat wrap, this grab-and-go breakfast packs 20 grams of protein. “Most items at Starbucks are high in calories and low in protein, but this one is a great low-calorie, high-protein option for those mornings when you’re on the go,” says Valdes.

The nutritional values ​​of a feta and 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

Related: The 4 Best Healthy Breakfasts at Starbucks, Recommended by Dietitians

3. Panera: Strawberry Poppy Seed Chicken Salad

If you’re looking for a quick, protein-packed lunch, consider heading to Panera Bread for their Strawberry Poppyseed Chicken Salad. This refreshing and flavorful salad features grilled chicken, fresh strawberries, blueberries, mandarin oranges, pineapple, and pecans, all on a bed of romaine lettuce and tossed in a sweet poppyseed vinaigrette. With 29 grams of protein and 6 grams of fiber, Valdes says this chicken salad is not only a source of protein, it’s also a great choice to help you meet your daily fruit and fiber needs.

The nutritional information for Strawberry Poppy Seed Chicken Salad is 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: Canteen Chicken Bowl

Featuring a balanced blend of protein, healthy fats, vegetables and beans, Valdes chooses Taco Bell’s new Cantina Chicken Bowl as his protein-packed main dish. 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 has 25 grams of protein and nearly half of your daily fiber needs.

But let’s be clear: The Cantina Chicken Bowl contains 1,150 mg of sodium, or 50% of the recommended daily limit. So it’s important to monitor your sodium intake throughout the day.

The nutritional information for the Cantina Chicken Bowl is 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 heading out on a long trip, opt for a Double Cheeseburger for a quick boost of protein that will keep you going until your next meal. To help you hit your daily fruit quota, Valdes recommends pairing your burger with apple slices.

Although a double cheeseburger provides 25 grams of protein per serving, it is high in sodium and saturated fat. Therefore, 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 reduce the sodium and saturated fat content.

The nutritional values ​​of 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

Related: How Much Protein Do You Need Each Day?

6. Panda Express: Grilled Teriyaki Chicken

Craving a protein-packed meal from Panda Express? “Choose a bowl with the grilled teriyaki chicken as an appetizer and a side of super greens,” recommends Tayla Russell, a registered dietitian specializing in weight management and owner of Dietitian Tayla LLC. This meal packs 39 grams of protein for just 365 calories, making it one of the highest-protein options on this list.

Adding a side of super greens—a mix of broccoli, kale, and collards—provides extra protein (6 grams), as well as 5 grams of fiber, making it a complete meal.

The nutritional information for Grilled Teriyaki Chicken is 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

Hit 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, chicken takes the cake, packing an impressive 32 grams per serving.

However, if you’re following a plant-based diet, you can substitute the chicken for a double serving of sofritas (crumbled tofu) and black beans to get 24 grams of protein.

Russell points out that Chipotle bowls tend to be high in sodium, which could raise blood pressure in sensitive people.

The nutritional information for a chicken burrito bowl is 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 go-to sandwich spot, has a wide range of protein-packed options. However, Russell says the best choice is their 6-inch oven-roasted turkey sandwich. She suggests adding several fiber-rich vegetables to it, including lettuce, spinach, tomatoes, onions, green peppers, and cucumbers. To boost the protein content, she also suggests adding provolone cheese, which has 4 grams of protein per serving.

“Save a few calories by turning your sandwich into a ‘bunless bowl’ with twice the turkey and no bun,” Russell says. The bunless option is 200 calories and 29 grams of protein. As for condiments, “Buffalo sauce, sweet onion teriyaki sauce or red wine vinegar are great options to add to the sandwich or bowl,” she says.

The nutritional information for a 6-inch oven-roasted turkey sandwich is 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 essential

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

Read the original article on Eating Well.