Best High Protein Fast Food for Weight Loss (By Restaurant)
- David Cozzens
- Jan 15
- 16 min read
Updated: Feb 18
Fast food can fit into a weight loss plan if you focus on high-protein, low-calorie meals. Protein helps you feel full, supports muscle maintenance, and boosts metabolism. Here’s a quick guide to the best options at popular chains:
Chick-fil-A: 12-count Grilled Nuggets (38g protein, 200 calories) or Cool Wrap (42g protein, 660 calories).
Chipotle: High Protein-Low Calorie Salad (36g protein, 470 calories) or Double High Protein Bowl (81g protein, 760 calories).
Wendy’s: Southwest Avocado Salad (40g protein, 600 calories) or Grilled Chicken Sandwich (32g protein, 350 calories).
McDonald’s: Double Quarter Pounder (48g protein, 740 calories) or McDouble (22g protein, 390 calories).
Panda Express: Teriyaki Chicken with Super Greens (42g protein, 405 calories).
In-N-Out: Protein Style Double-Double (30g protein, 460 calories).
Subway: Grilled Chicken Protein Bowl (35g protein, 200 calories) or Buffalo Chicken Wrap (42g protein, 560 calories).
Taco Bell: Chicken Power Bowl (27g protein, 460 calories).
Quick Tips:
Choose grilled over fried options to cut calories and fat.
Add veggies for fiber and volume.
Request sauces/dressings on the side to reduce calories and sodium.
Monitor sodium intake, as many fast food items exceed recommended levels.
By customizing your orders and focusing on protein-rich meals, you can enjoy fast food while staying on track with weight loss goals.
How to eat FAST FOOD & still lose fat 🍟 (my go-to high protein orders)
1. Chick-fil-A Grilled Nuggets and Cool Wrap
Chick-fil-A serves up two solid high-protein options for those aiming to lose weight: the 12-count Grilled Nuggets and the Cool Wrap. The Grilled Nuggets pack a punch with 38 grams of protein and only 200 calories. For a smaller portion, the 8-count version has just 1 gram of carbs [2][7]. On the other hand, the Cool Wrap delivers 42–43 grams of protein, 660 calories, 45 grams of fat, and 14 grams of fiber [2][7]. This wrap combines grilled chicken, lettuce, and a mix of cheeses, all wrapped in a flaxseed flatbread [2][7]. Registered dietitian Anna Smith highlights its balanced composition:
"It offers a carb (wrap), dairy (cheese), protein (grilled chicken), and veggie (lettuce). I like that it's filling enough that I don't need a side" [9].
Let’s take a closer look at the nutritional details and ways to customize these meals.
Protein Content
The 12-count Grilled Nuggets are a protein powerhouse, delivering 38 grams of protein while keeping calories impressively low at just 200 [7]. Meanwhile, the Cool Wrap holds its own with 42–43 grams of protein, plus the added benefit of fiber, making it a satisfying standalone meal [2][7].
Calorie Count
If you're watching your calorie intake, the Grilled Nuggets are a standout choice, with only 200 calories for a 12-count serving [7]. For those looking for something more filling, the Cool Wrap offers a heartier option at 660 calories [2].
Macronutrient Balance
When it comes to macronutrients, the Grilled Nuggets are almost entirely protein, with just 3 grams of fat per 8-count serving [2]. The Cool Wrap, however, provides a more balanced nutritional profile, including 32 grams of carbohydrates and 14 grams of fiber. This fiber content helps with satiety and supports digestion. A heads-up: the Cool Wrap contains 1,420 milligrams of sodium, so it’s worth keeping an eye on your salt intake if that’s a concern [2].
Customization Options
Chick-fil-A’s app makes it easy to tweak your order with its "tap-to-add" and "tap-to-remove" features [7]. For a lighter option, try pairing an 8-count Grilled Nuggets with a side salad (skip the dressing) and one serving of Zesty Buffalo Sauce. This combo keeps your meal around 315 calories [9]. To keep sodium and added sugars in check, always ask for dressings and sauces on the side [5].
2. Chipotle Lifestyle Bowls
In December 2025, Chipotle launched its "High Protein Menu", featuring pre-designed bowls tailored to specific dietary needs [13]. Among these, the Double High Protein Bowl stands out with a hefty 81 grams of protein and 760 calories, making it one of the most protein-packed fast food options available [13]. Another option, the High Protein-Low Calorie Salad, offers 36 grams of protein, 10 grams of fiber, and just 470 calories [13].
"This curated menu brings that fan behavior to the forefront with clean ingredients and flexible portions, making protein and other dietary goals easier to reach." [13]
Let’s take a closer look at these options, focusing on their protein content, calorie counts, macronutrient profiles, and customization possibilities.
Protein Content
Chipotle’s protein offerings are impressive. For instance, Adobo Chicken delivers 32 grams of protein per serving, compared to 21 grams from steak [11]. The High Protein-High Fiber Bowl provides 46 grams of protein and 14 grams of fiber, all within 540 calories [13]. For an extra protein boost, the High Protein Cup - a 4-ounce serving of chicken - packs 32 grams of protein for just 180 calories [10]. With these options, surpassing 70 grams of protein in a meal is entirely doable without overloading on calories.
Calorie Count
The calorie range for these high-protein bowls is broad, starting at 470 calories for the High Protein-Low Calorie Salad and going up to 760 calories for the Double High Protein Bowl [13]. For a balanced option, consider a combination of chicken, black beans, fajita veggies, salsa, and a half-scoop of brown rice. This mix delivers 46 grams of protein, 15 grams of fiber, and clocks in at 550 calories [4]. Registered dietitian Rachel Raymond notes:
"This is a great combo for staying full and satisfied!" [4]
Macronutrient Balance
The High Protein-High Fiber Bowl is a standout with 46 grams of protein, 14 grams of fiber, and 540 calories [13]. If you’re aiming to cut carbs, you can swap rice for the Supergreens mix in the High Protein-Low Calorie Salad, which still offers 36 grams of protein [11]. However, it’s worth noting that some bowls can contain over 1,000 milligrams of sodium, so it’s smart to monitor your sodium intake throughout the day [4].
Customization Options
Chipotle’s build-your-own approach makes it easy to tailor your meal to your goals. Doubling the protein can push your bowl’s protein content past 70 grams [11]. To cut calories, swap rice for the Supergreens lettuce mix or ask for a half portion of rice using the "half-scoop" trick [4]. Adding both black and pinto beans boosts plant-based protein and fiber, while fajita veggies add volume with minimal calories. To keep your meal lighter, consider skipping or going easy on calorie-dense toppings like sour cream and cheese [4].
3. Wendy's Salads and Grilled Chicken
When it comes to fast food that fits into a weight loss plan, Wendy's deserves a mention. They’ve carved out a niche by consistently offering grilled chicken options on their menu. This makes it a go-to spot for those seeking high-protein meals without the added calories and fat that come with breaded or fried choices.
Here’s a closer look at the protein content, calorie counts, and customization possibilities that make Wendy’s a solid option.
Protein Content
Wendy’s salads pack a strong protein punch, ranging from 29 to 40 grams per serving. The Southwest Avocado Salad and Apple Pecan Salad lead the pack with 40 and 39 grams of protein, respectively, while the Cobb Salad delivers 33 grams [15][14]. The Parmesan Caesar Salad (when modified with half the dressing and no croutons) offers 29 grams of protein for just 340 calories [14].
If you prefer sandwiches, the Grilled Chicken Sandwich is another excellent choice, boasting 32 grams of protein for only 350 calories [15]. Dietitian Elizabeth Shaw emphasizes that aiming for at least 20 grams of protein per meal can help curb cravings and keep hunger in check [14].
Calorie Count
The calorie content at Wendy’s depends on how you customize your meal. For example, a modified Parmesan Caesar Salad or a Large Chili (offering 22 grams of protein and 8 grams of fiber) comes in at just 340 calories. On the higher end, some menu items range between 550 and 600 calories [14][15].
Registered nutritionist Vanessa Zingaro suggests being mindful of your choices:
"While there's nothing wrong with getting one of the hamburgers, they tend to be higher in dietary fat and lower in protein so they may not be the best option if you're looking to feel full and keep your calories in check." [15]
Macronutrient Balance
For a meal to truly support weight loss, it needs more than just protein - it should include fiber and limited saturated fat. Wendy’s salads offer between 3 to 6 grams of fiber, with the Large Chili leading the way at 8 grams [14][15].
Dietitians also recommend keeping saturated fat under 10 grams per meal [14]. However, sodium is something to watch out for, as many options exceed 1,000 milligrams. To stay within the recommended daily limit of 2,300 milligrams, plan your other meals accordingly [14].
Customization Options
A few simple changes can make Wendy’s menu even more weight-loss-friendly. Try using half the dressing or skipping calorie-heavy toppings like bacon, cheese, pecans, and cranberries to cut down on sugars, sodium, and saturated fats [14][15].
For sides, swap out fries for apple slices or a plain baked potato, which provides 7 grams of fiber and helps with satiety [14]. These small adjustments can turn Wendy’s into a surprisingly effective ally for your weight loss journey.
4. McDonald's Grilled Chicken and Burgers
Since discontinuing its grilled chicken sandwich in 2020, McDonald's has limited its leaner options for diners looking for healthier choices [16]. However, with a bit of creativity and customization, you can still put together meals that are high in protein and fit well into a weight-loss plan. Let’s break down some key menu items and how small tweaks can improve their nutritional value.
Protein Content
For those prioritizing protein, McDonald's has several options to consider:
The Double Quarter Pounder with Cheese packs a hefty 48 grams of protein, though it comes with 740 calories [16].
The Quarter Pounder Deluxe offers 25 grams of protein at 430 calories if you skip the mayonnaise and cheese [18].
A McDouble provides 22 grams of protein at 390 calories, but it does contain 9 grams of saturated fat [18].
On the chicken side, the fried Deluxe McCrispy delivers 27 grams of protein at 430 calories when ordered without mayo [18].
Calorie Count
If you're watching your calorie intake, there are ways to keep it in check:
Customization Options
Making small changes to your order can significantly improve its nutritional profile:
Opt for the Quarter Pounder Deluxe without mayonnaise and cheese to cut 200 calories, 470 milligrams of sodium, and 6 grams of saturated fat [18].
Going bunless reduces refined carbs and trims down calories [6]. Add lettuce and tomato for a fiber boost.
Instead of fries, choose apple slices or a side salad to keep your meal lighter and more balanced while maintaining a focus on protein [18].
With these adjustments, you can enjoy McDonald's while staying mindful of your nutritional goals.
5. Panda Express Chicken Teriyaki
Panda Express offers two solid high-protein options for those aiming to lose weight: the Teriyaki Chicken and the Grilled Teriyaki Chicken. Both skip the heavy breading and deep-frying found in dishes like Orange Chicken, making them lighter choices. The standard Teriyaki Chicken delivers 41 grams of protein with just 340 calories per 6 oz serving, making it the menu's top protein-packed entrée [19][20]. On the other hand, the grilled version comes in slightly lighter with 33 grams of protein at 275 calories [19][21].
Protein Content
When it comes to protein, the standard Teriyaki Chicken shines with its 41 grams per serving, making it a standout in the fast food world. To put it into perspective, it surpasses similar offerings from Wendy's, Burger King, and Subway [1]. While it’s comparable to Chick-fil-A’s Cool Wrap, which has 43 grams of protein, the Teriyaki Chicken has a clear calorie advantage - 340 calories compared to the Cool Wrap’s hefty 660 [19][2].
Calorie Count
For those keeping an eye on calories, the Grilled Teriyaki Chicken is a smart pick. It packs 33 grams of protein into 275 calories, along with 14 grams of carbohydrates [20][23]. Even smaller portions, like the Cub Meal, offer a reasonable 24.75 grams of protein for just 210 calories [20][21].
Customization Options
Want to make your meal even better? Pair your Teriyaki Chicken with Panda Express’s Super Greens. This side adds 9 grams of protein and 7 grams of fiber for just 130 calories, bringing your total meal to 42 grams of protein and about 405 calories [19][4]. If you're watching your sugar and sodium intake, consider asking for the teriyaki sauce on the side. A single 1.8 oz serving of sauce adds 70 calories, 14 grams of sugar, and 380 milligrams of sodium [21][22].
Registered dietitian Destini Moody sums it up perfectly:
"Grilled Teriyaki Chicken gives you the most protein bang for your buck without all of the extra breading, oil, and deep fry that the cuisine has been demonized for." [4]
This makes it an excellent choice for anyone looking to enjoy a satisfying, protein-rich meal without overloading on unnecessary calories or unhealthy fats.
6. In-N-Out Protein Style Double-Double
The Protein Style Double-Double from In-N-Out swaps the traditional bun for crisp lettuce, creating a low-carb, high-protein option that’s great for those watching their weight. This simple change reduces the calorie count from 610 to 460 while still packing in about 30 grams of protein and only 12 grams of carbs [25].
Protein Content
With 30 grams of protein in just 460 calories, this burger strikes a good balance between protein and calories, helping you stay full while supporting muscle maintenance. The protein mainly comes from the two beef patties and cheese. Interestingly, 67% of surveyed consumers view the Protein Style Double-Double as a nutritious and health-conscious choice [24].
Calorie Count
Switching out the bun for lettuce saves around 150 calories, making this burger a solid choice for a calorie-conscious meal. However, it’s worth noting that it still contains 32 grams of fat and 1,390 milligrams of sodium. To keep the meal balanced, consider pairing it with water or unsweetened iced tea [25].
Customization Options
If you’re looking to cut even more calories, opt for mustard and ketchup instead of the signature spread. This tweak reduces the burger by about 80 calories and 9 grams of fat, bringing the total to around 450 calories. Registered Dietitian Julie Upton recommends this adjustment, stating, "Skip the special spread and ask for just ketchup and mustard to shave calories and fat. The special sauce is estimated to contain 80 calories and 9g fat" [26]. You can also add extra lettuce, tomatoes, or onions for more fiber and meal volume without significantly increasing the calorie count [1].
Let’s dive into some protein-packed fast food choices from Carl's Jr., Taco Bell, and Subway that can fit into a balanced diet.
Subway stands out with its Grilled Chicken Protein Bowl, offering a solid 35 grams of protein for just 200 calories (without dressing) - a great pick for those watching their calorie intake[27]. If wraps are more your style, the Buffalo Chicken Wrap delivers 42 grams of protein at 560 calories[12]. For something lighter, the 6-inch Grilled Chicken Sandwich provides 26 grams of protein at 300 calories[27].
Protein Highlights
Taco Bell’s Chicken Power Bowl packs 27 grams of protein into 460 calories[12]. Another option, the Cantina Chicken Bowl, gives you 25 grams of protein but comes with 1,150 milligrams of sodium - something to keep in mind if you're watching your sodium intake[1]. Prefer something cheesy? The Steak Quesadilla delivers 26 grams of protein at 520 calories[12]. Over at Carl’s Jr., the Charbroiled BBQ Chicken Sandwich is a solid choice with 390 calories, and their Low Carb Thickburgers range from 450 to 670 calories depending on the variation[28].
Balancing Macronutrients
Subway’s protein bowls keep carbs low, offering just 8–12 grams per serving, compared to Taco Bell’s options, which hover around 41 grams of carbs. Carl’s Jr. takes a similar low-carb approach with their Low Carb Thickburgers, which swap out buns for lettuce wraps to cut carbs while keeping protein levels high[27][28]. However, sodium levels across these meals can range between 900–1,150 milligrams, so it’s worth keeping track[1][27].
Customization Tips
At Subway, you can turn any sandwich into a "No Bready Bowl", cutting 200–300 calories while maintaining the protein content[12]. Amp up the nutrition by adding extra veggies like spinach, tomatoes, or cucumbers for more fiber with minimal calories. Over at Taco Bell, you can ask for double chicken in your Power Bowl to boost the protein beyond the standard 27 grams[12]. To manage calories, request dressings and sauces on the side and save yourself an additional 100–300 calories[12][1].
Pros and Cons
Fast food can fit into a weight loss plan, but it comes with compromises. For instance, grilled chicken options often strike a good balance between protein and calories. Chick-fil-A’s 12-count Grilled Nuggets and KFC’s Grilled Chicken Breast both deliver about 0.18–0.19 grams of protein per calorie[5][7]. However, this high protein efficiency is often paired with elevated sodium levels.
One major downside is the excessive sodium content. Nutritionist Paige Heiden, MS, RDN, advises keeping sodium intake under 500 mg per meal, but most fast food options exceed this limit[5]. Consider Wendy’s Single hamburger, which contains 2,200 mg of sodium - almost the entire daily recommended amount - or Arby’s Roasted Turkey Ranch & Bacon Sandwich, which packs 2,480 mg[2][4]. Even healthier-sounding choices, like Wendy’s Grilled Chicken Wrap, come loaded with 1,710 mg of sodium[5].
"Protein matters, but so do fat and sodium. If those numbers are too high, even a 'high-protein' choice can do more harm than good." - Anna Smith, RDN[4]
Another factor to consider is availability. Chains like McDonald’s, Subway, and Taco Bell are widely accessible, making them convenient for busy schedules[2][5]. On the other hand, Chick-fil-A and In-N-Out often offer better protein-to-calorie ratios but are limited to certain regions. For those on the go, portable options like nuggets and wraps are practical[3][2].
Restaurant | Best Option | Protein (g) | Calories | Sodium (mg) | Protein/Calorie Ratio | Availability |
Chick-fil-A | Grilled Nuggets (12-ct) | 38 | 200 | 660 | 0.19 | Regional |
KFC | Grilled Chicken Breast | 38 | 210 | 710 | 0.18 | High |
Panda Express | Teriyaki Chicken + Greens | 42 | 405 | 840 | 0.10 | High |
Chipotle | Steak Bowl (Double) | 54 | 640 | 1,060 | 0.08 | Very High |
Subway | 6-inch Black Forest Ham | 19 | 280 | 850 | 0.07 | Ubiquitous |
Taco Bell | Cantina Chicken Bowl | 25 | 490 | 1,150 | 0.05 | Very High |
Wendy’s | Grilled Chicken Wrap | 33 | 600 | 1,710 | 0.05 | Very High |
McDonald’s | 10-piece Nuggets | 23 | 410 | 850 | 0.05 | Ubiquitous |
These trade-offs highlight the importance of customizing your fast food choices to improve their nutritional value. Small adjustments can make a big difference. For instance, asking for sauces on the side can save 100–300 calories, and skipping the bun can cut around 100 calories[8][5].
Conclusion
Exploring fast food options reveals that with a bit of thoughtful customization, convenience can go hand in hand with weight loss goals. By focusing on meals that provide 20 to 40 grams of protein per serving, along with moderate calorie counts and controlled sodium levels, it’s possible to make fast food work for your health journey [17][2]. For example, many lean options from popular chains deliver high protein without overloading on calories. Even heartier choices, like Chipotle’s double steak bowl, pack 54 grams of protein into 640 calories - though they may come with higher sodium content.
"This amount of protein [20-40g] supports muscle repair, helps increase satiety, and can help you maintain a healthy body weight." – Ana Reisdorf, M.S., R.D., Founder of The Food Trends [17]
The key lies in strategic adjustments. Swapping out the bun for a lettuce wrap - ordering a burger "protein-style" - can cut around 300 calories and 50 grams of carbohydrates. Similarly, asking for dressings and sauces on the side reduces an extra 100 to 300 calories per meal. Want to feel fuller? Adding extra meat is a simple way to increase satiety without piling on unnecessary calories.
Balance your protein-packed meal with fiber-rich sides like apple slices or a side salad. To keep your drink choice light, skip the soda and go for water or unsweetened tea instead. These small tweaks can make a big difference while keeping your fast food experience both satisfying and aligned with your goals.
FAQs
What are the best high-protein fast food options for weight loss?
If you're aiming to lose weight but still want the convenience of fast food, it's all about finding meals that pack in protein without overloading on calories, fat, or sodium. Here are some solid picks from popular chains:
Grilled chicken nuggets: Chick-fil-A’s 12-piece grilled nuggets serve up around 25g of protein with just 130 calories. A great choice for a quick, guilt-free bite.
Lettuce-wrapped burgers: In-N-Out’s protein-style double-double swaps the bun for a lettuce wrap, offering about 45g of protein while cutting down on carbs and calories.
Grilled protein bowls: A Chipotle bowl with double grilled chicken, black beans, fajita veggies, salsa, and a small scoop of brown rice delivers 30–40g of protein for under 600 calories.
To keep things on the lighter side, stick to grilled options instead of fried, skip calorie-heavy sauces, and go for lettuce wraps instead of traditional buns. Adding extra veggies is another smart move - they’re packed with fiber and help you feel fuller longer. These simple tweaks make it easier to stay on track with your weight-loss goals while still enjoying the ease of fast food.
How can I make fast food meals healthier while sticking to my weight loss goals?
You can make fast food meals healthier by making a few smart swaps that align with your weight loss and protein goals. Start by opting for lean protein choices like grilled chicken, turkey, or egg whites instead of fried or breaded options. Cut back on high-calorie extras like creamy dressings, sugary sauces, or cheese spreads - or ask for them on the side so you can control how much you use.
If you're looking to reduce carbs, skip the bun entirely or go for a lettuce wrap instead. You can also add extra protein, like an additional patty or some grilled chicken strips, to increase the meal's nutritional value without adding too many calories. Swap out starchy sides, like fries, for healthier alternatives such as a side salad, steamed vegetables, or a fruit cup. When it comes to drinks, stick with water, unsweetened iced tea, or black coffee to avoid unnecessary sugars.
These small adjustments make it easier to enjoy the convenience of fast food while staying on track with your fitness and nutrition goals.
What should I watch out for when it comes to sodium and calories in high-protein fast food?
When picking high-protein fast food, it’s important to keep an eye on sodium and calorie content. Many meals that seem healthy can sneak in a surprising amount of sodium through sauces, cheese, and toppings. In fact, a single meal can easily exceed 1,000 mg of sodium - almost half the recommended daily limit of 2,300 mg for most adults.
Calories can also add up quickly. Even meals centered around protein can climb past 600–800 calories if they include fried ingredients, creamy dressings, or oversized portions. To better align with your weight-loss goals, consider a few simple tweaks: go for grilled or baked proteins, ask for sauces on the side, skip extras like cheese or bacon, and swap buns for lettuce wraps or smaller rolls. These small changes can help you enjoy your meal while keeping it lighter and just as satisfying.
Comments