The 5 Best Fast Food for Protein

Protein is essential in maintaining a healthy body, and it doesn’t always have to come from tedious meal prep or boring dishes. Uncover the five best fast food options for a tasty protein fix in this informative guide. Let the feast begin!

Table of Contents

1) Grilled Chicken Sandwiches: A Lean Protein Powerhouse

Leading the charge in healthy fast food is the grilled chicken sandwich. Many chains, like Chick-fil-A and Wendy’s, offer this nutritious option. It’s not only delicious but also packed with lean protein. A typical sandwich like this can contain 30 to 40 grams of protein. It’s a meal that is also lower in calories and fat. This is in contrast to its fried counterpart. It makes an excellent meal choice for those wanting to keep muscle mass. At the same time, they avoid an overload on calories.

Best Fast Food for Protein
Grilled Chicken Sandwiches

Make it at home (Grilled Chicken Sandwiches)


  • 1 boneless, skinless chicken breast
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Whole wheat buns
  • Lettuce leaves
  • Tomato slices
  • Avocado slices
  • Mustard or a low-calorie sauce of your choice


  1. Preparation: Pound the chicken breast to an even thickness to ensure even cooking. Season both sides with paprika, salt, and pepper.
  2. Grill the Chicken: Heat a grill or grill pan over medium-high heat. Brush the chicken breast with olive oil and grill for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C). Remove from heat and let it rest for a few minutes.
  3. Assemble the Sandwich: Toast the whole wheat buns lightly. Spread a thin layer of mustard or your chosen sauce on the bottom bun. Place the grilled chicken breast on top, followed by lettuce, tomato, and avocado slices. Top with the other half of the bun.
  4. Serve: Enjoy your healthy and delicious grilled chicken sandwich with a side of mixed greens or your favorite vegetables.

2) Protein-Style Burgers or Lettuce Wraps: The Low-Carb Champion

For people on a ketogenic or low-carb diet, protein-style burgers are a blessing. These are burgers wrapped in lettuce instead of a bun. Popular joints like In-N-Out Burger serve these. By doing so, they offer protein-rich meals. Besides, such meals considerably cut down on carb intake. It caters to those conscious about consuming carbs. Additionally, the lettuce provides a crunchy edge. Thus, it uplifts the overall eating experience.

Lettuce Wraps
Lettuce Wraps

3) Salad Bowls with Grilled Meat or Fish: The Nutrient-Dense Contender

Salad Bowls with Grilled Meat
Salad Bowls with Grilled Meat

Make it at home (Salad Bowls)

Chipotle and Sweetgreen have made customizable salad bowls famous. They come with lots of grilled meat or fish. These bowls show that fast food can be nutritious and high in protein. Add grilled chicken, steak, or salmon, and it changes a simple salad into a protein-filled meal. What’s more, the veggies included provide an assortment of vitamins and minerals.


  • Mixed greens (spinach, arugula, kale)
  • 1 grilled chicken breast, sliced (use the recipe above or leftover grilled chicken)
  • 1/2 cup cooked quinoa
  • 1/4 cucumber, sliced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup crumbled feta cheese
  • 1/4 cup cooked chickpeas
  • Olive oil and lemon juice dressing
  • Salt and pepper to taste


  1. Prepare the Base: In a large bowl, combine the mixed greens with cooked quinoa. This mix serves as the nutritious base of your salad.
  2. Add Protein and Vegetables: Top the greens and quinoa with sliced grilled chicken, cherry tomatoes, cucumber slices, and cooked chickpeas. These ingredients add a variety of textures and flavors, along with a significant protein boost.
  3. Garnish and Dress: Sprinkle crumbled feta cheese over the top for a tangy kick. Dress the salad with a simple mixture of olive oil and lemon juice, seasoned with salt and pepper to taste.
  4. Serve: Toss the salad gently to combine all the ingredients and serve immediately. Enjoy a refreshing and protein-packed meal that’s both satisfying and healthy.

4) Bean Burritos or Tacos: The Vegetarian Protein Fix

Vegetarians can still enjoy protein-rich meals. Many fast food places like Taco Bell, serve bean burritos or tacos. These meals are tasty and have lots of plant-based protein. Beans are a great source of protein and fiber. They fill you up and taste great. This shows how versatile vegetarian options at fast food restaurants can be. You can have a meal full of protein without any meat.

Best Fast Food for Protein

5) Greek Yogurt or Cottage Cheese Parfaits: The Breakfast Protein Boost

For people seeking high protein breakfast, Greek yogurt or cottage cheese parfaits are ideal. They are available at numerous fast food chains, such as Starbucks. These parfaits contain a high level of protein and probiotics. Added fruits and granola gives them a satisfying sweet flavor. They are perfect for breakfast or a healthy mid-day snack. This is a top choice for those always on the move.

Greek Yogurt
Greek Yogurt

Comparison of Protein Content in Best Fast Food for Protien

Fast Food Option Protein Content (per serving)
Grilled Chicken Sandwich 30-40 grams
Protein-Style Burger or Lettuce Wrap 20-30 grams
Salad Bowl with Grilled Meat or Fish 25-35 grams
Bean Burritos or Tacos 10-20 grams
Greek Yogurt or Cottage Cheese Parfait 15-20 grams

Protein Intake Calculator

Enter your weight (in kilograms) and select your activity level to calculate your daily protein needs.


For a healthy protein intake, the best fast food options include grilled chicken sandwiches, protein-style burgers or lettuce wraps, salad bowls with grilled meat or fish, bean burritos or tacos, and Greek yogurt or cottage cheese parfaits. These offer between 10 and 40 grams of protein per serving.