🥗 The Best High-Protein Fast-Food Orders in America

Hit your goals on the go with smarter choices!

By Amanda Mactas | Reviewed by Nutritionist Paige Heiden, MS, RDN

💪 Why Protein Matters

  • Keeps you fuller longer
    • Builds lean muscle
    • Boosts metabolism
    • Supports bone health

    Aim for 50–100 grams per day (≈ 1 g per kg of body weight).

🍔 Smart Ordering Tips

✅ Choose grilled over fried
✅ Skip heavy sauces or ask for them on the side
✅ Watch out for high-ticket toppings (cheese, nuts, seeds)
✅ Pick whole-grain breads
✅ Keep sodium under 500 mg per meal when possible
✅ Add fruits or veggies for fiber & nutrients

🌟 High-Protein Picks by Chain

Restaurant Healthiest High-Protein Option Protein (g) Calories Notes
Wendy’s Grilled Chicken Wrap 33 600 Leaner than the Triple Mushroom Bacon Cheeseburger; still high in sodium (1,710 mg).
Burger King Tendergrill Sandwich 32 420 Skip mayo → save fat; add lettuce & tomato for fiber.
Subway Oven-Roasted Turkey Wrap 31 410 Add veggies + avocado for fiber + healthy fat.
Panda Express Protein & Fiber Plate 38 — Balanced combo of protein + fiber; add a little steamed rice.
Taco Bell Cantina Chicken Bowl 25 490 Great macros; watch sodium (1,150 mg).
McDonald’s 10-Piece Chicken Nuggets 23 410 Pair with apple slices for balance.
KFC Kentucky Grilled Chicken Breast 38 210 Add side salad + BBQ baked beans for fiber + extra protein.
Domino’s Thin-Crust Pizza with Chicken & Veggies 46 (est.) 900 Higher protein, lower sodium than creamy pasta bowls.

🧠 Quick Takeaway

You can enjoy fast food and still stay on track — just focus on grilled lean proteins, portion control, and simple swaps.

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(For educational purposes only. Always consult your healthcare provider for personalized nutrition advice.)