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21 High-Protein Fast Food Options That are Healthy for You

Fast food restaurants get a bad rep as the home of unhealthy meals. But a lot of health conditions that are blamed of the “junk food factory” are mostly as a result of our eating habits. It is still possible to find healthy meals that are rich in vital nutrients like protein and minerals at a fast food restaurant.

If you’re trying to be watchful of your diet and wish to reduce the amount of carbs you consume, then you need a meal with high protein content that will supplement the elimination of carbs from your diet.

There are quite a number of high-protein fast food options that will help you maintain a healthy eating habit. Here are 21 fast food meals you should look into if you want to increase your protein intake.

  1. Chick-fil-A’s Grilled Market Salad

If you’re looking for a fast food meal with a healthy dose of protein then the grilled market salad from Chick-fil-A is definitely one of the best options for you. Its low-carb content is well buffered with significant protein concentration (27 grams).

Its meager 330 calories also make it an ideal meal if you’re on a strict weight loss diet.

  1. Carl’s Jr. Low Carb Char-broiled Chicken Club

This chicken sandwich, which is bunless, is one of the best high-protein fast food meals out there. Despite being healthy in its original form, there are modifications that can be made to further improve its nutrition status.

Exempting both mayo and bacon is a first and vital start to improving the meal. You can also add extra vegetables to increase the fiber content.


  1. Burger King’s Whopper with No Mayonnaise

The nutrient profile of Burger King’s whooper is so much better once mayonnaise is removed from its makeup. It packs a healthy amount of protein as well as calories and its carb content is quite modest.

It may, however, not be the best option for you if you’re on a strict no-fat diet.

  1. Starbucks’ Low-Fat Turkey Bacon & Egg White Breakfast Sandwich

This sandwich is a well-balanced meal that contains all the essential nutrients you need as well as a large concentration of protein. Its fat and carb content are also quite low, which makes it an ideal meal if you’re on a diet.

  1. Arby’s Roast Turkey Farmhouse Salad

Turkey is a much better source of protein as it gives you all the protein you need without substantially increasing your fat intake. This makes the roast turkey farmhouse salad from Arby’s an ideal meal for you if you’re looking for high-protein fast food options.

  1. Subway’s Autumn Carved Turkey Sandwich

This fast food chain is renowned for selling some of the most delicious sandwiches. Its turkey sandwich, though, is the best choice for you if you want a meal with high-protein content. Just remember to avoid the cranberry mustard sauce that usually comes with it.

  1. Chipotle’s Steak Salad with Fajita Vegetables, Lettuce, and Roasted Chili-corn Salsa

The burrito bowl is Chipotle’s most famous meal and also one of the healthiest. It does have other amazing meals you can try especially if you want to consume lots of protein. The steak salad is definitely up there with other high-protein fast food meals, and its nutritional value can be increased by adding lettuce, fajita vegetables and of course, chili-corn salsa.

  1. Dairy Queen’s Mushroom Swiss GrillBurger

Dairy Queen is quite renowned for selling high-protein meals that are low in fats and carbs. Its mushroom Swiss grillburger is one delicious meal you should definitely put on your to-eat list. This is not just because of its high protein content but also because it is one of the healthier options on the restaurant’s menu.

  1. Taco Bell’s Chicken Burrito Supreme without Red Sauce

As long as you consume it without red sauce, the chicken burrito supreme from Taco Bell is a healthy meal that is rich in essential nutrients including protein.

  1. Wendy’s Grilled Chicken Wrap

The grilled chicken wrap from Wendy’s is an excellent option for those looking for a reputable protein source that also has low calories and modest carb content. It is also a low sodium meal that is ideal for weight loss.

  1. Panera’s Steak and Arugula Sandwich

This combination is not only delicious, it is also a great protein source that will satisfy your nutritional requirement. Its 24 grams of protein and 500 calories makes it an ideal meal if you’re trying to convert fat into muscle tone. Of course, this is only possible with adequate exercise.

  1. KFC’s Grilled Chicken Breast with Green Beans

If you want to eat a healthy meal at KFC, avoid all of its fried chicken. Thankfully, the popular fast food chain now has a healthier alternative with the grilled chicken. Pair this with green beans and you have a meal that meets your protein requirement and also satisfies your health criteria.

  1. Shake Shack Chicken Dog

Want to improve the nutritional value of a hot dog? Just replace the sausage with chicken and you have a low-fat meal that is rich in protein. This is exactly what you get with Shake Shack’s awesome chicken dog.


  1. Boston Market’s Rotisserie Chicken

If you want fast food that tastes like a delicious home-cooked meal then the rotisserie chicken from Boston Market is definitely the best option for you.

You should avoid including side meals like mac and cheese as well as mashed potatoes. These will shoot up both the carb content and fat levels. Instead, include steamed vegetables that will increase fiber content without jeopardizing protein concentration.

  1. Au Bon Pain’s Chicken Margherita Sandwich

Though it is light, this chicken sandwich will surprisingly fill you up. Its combination of chicken and veggies is also a healthy blend that is good for your body.

  1. Popeyes’ Blackened Tenders

Imagine chicken strips with all the tantalizing flavors of normal tenders but minus the grease and excess carb content. This is exactly what you get with Popeyes’ blackened tender. Each meal of 5 pieces of chicken tender is rich in protein and has zero saturated fat. So, this is definitely a good meal if you’re on a diet.

  1. Starbucks’ Turkey & Havarti Sandwich

Another awesome meal from the stables of Starbucks is the turkey and Havarti sandwich. It is a lunch staple that is served with mayo and other condiments. You can do without mayo, though, especially if you’re on a diet and want to reduce your fat intake.

  1. Burger King’s Chicken Caesar Garden Fresh Salad

This is another high-protein fast food option you can consider if you’re dining at Burger King. It is composed of tomatoes, lettuce, croutons, and shaved Parmesan. Its substantial fat content may be a hindrance if you’re on a diet but it is quite packed with lots of protein that should satisfy your need.

  1. Wendy’s Asian Cashew Chicken Salad

This is a viable alternative to Wendy’s grilled chicken salad. The main difference between the two is that the salad in the Asian variant comes with spicy cashews and of course, edamame.

  1. McDonald’s Double Egg White Delight with Milk

Want a burger-style meal at Mickey D’s that is rich in protein and have lower fat content? Then swap the bacon for double eggs and consume it with 1% milk. This combo is both tasty and nourishing and should boost your protein intake by a mile.

  1. Subway’s Double Chicken Chopped Salad

Another healthy meal you should try at Subway is the double chicken chopped salad. Composed of vegetables like spinach, cucumber, lettuce, tomatoes, and green pepper, this tasty food is rich in protein and other essential minerals. You can also add some avocado to give it that healthy fat mix.

49's Team

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