The 10 Best High-Protein Vegetarian Fast Food Options
- David Cozzens
- Oct 10
- 15 min read
Updated: Oct 15
Looking for high-protein vegetarian fast food that's quick, tasty, and fits your fitness goals? Here's a list of the best options available across major US chains. These meals deliver the protein you need for muscle building, recovery, or staying energized throughout the day - without relying on meat.
Top Picks:
Taco Bell Black Bean Crunchwrap Supreme: Customizable and packed with seasoned black beans.
Burger King Impossible Whopper: A soy-based patty with 25g of protein.
Chipotle Sofritas Burrito Bowl: A customizable bowl with 27g of protein.
Shake Shack Veggie Shack: A hearty veggie and grain-based burger.
Subway Veggie Delite with Cheese: A fresh sandwich with added protein from cheese.
Starbucks Spicy Falafel Pocket: A Mediterranean-inspired vegan wrap with 8g of protein.
Dunkin’ Veggie Egg White Sandwich: A balanced breakfast option with 17g of protein.
Del Taco Beyond Avocado Taco: Featuring plant-based Beyond Meat crumbles.
Earth Burger Black Bean Veggie Burger: A nutrient-packed black bean patty.
Quick Comparison:
Option | Protein (g) | Calories | Vegan-Friendly | Customization |
Taco Bell Black Bean Crunchwrap | ~12 | ~510 | Yes (with tweaks) | Extra beans |
Burger King Impossible Whopper | 25 | 629 | No | Add veggies |
Chipotle Sofritas Burrito Bowl | 27 | Varies | Yes | Fully customizable |
Shake Shack Veggie Shack | ~10 | Varies | Yes (with tweaks) | Gluten-free bun |
Subway Veggie Delite w/ Cheese | ~8-10 | ~230-300 | No | Extra cheese |
Starbucks Spicy Falafel Pocket | 8 | 230 | Yes | Limited tweaks |
Dunkin’ Veggie Egg White Sandwich | 17 | 290 | No | Lower carb bread |
Del Taco Beyond Avocado Taco | ~9 | ~300 | Yes | Add veggies |
Earth Burger Black Bean Veggie Burger | ~15 | ~400 | Yes | Lettuce wrap |
These options make it easy to grab a protein-packed meal on the go. Customize your order to align with your dietary needs, whether you're vegan, vegetarian, or looking to increase your protein intake. Fast food doesn't have to derail your fitness goals!
Top 10 Vegetarian Fast Food Meals: 500 Calories or Less Vegetarian Meals
1. Taco Bell Black Bean Crunchwrap Supreme
The Black Bean Crunchwrap Supreme from Taco Bell is a vegetarian option that doesn't skimp on flavor or nutrition. Packed with seasoned black beans, nacho cheese sauce, crisp lettuce, juicy tomatoes, and smooth sour cream, all wrapped in a grilled flour tortilla with a crunchy tostada shell, it’s a satisfying choice for those looking for a quick, protein-filled meal.
Adjusting to Fit Your Dietary Preferences
One of the best things about this menu item is how easily it can be tailored to different dietary needs. Want a vegan option? Simply ask to leave out the nacho cheese sauce and sour cream. If you're aiming to up your protein intake, you can request extra black beans. It’s a meal that works for various lifestyles and goals.
Easy to Find Nationwide
The Black Bean Crunchwrap Supreme is widely available across Taco Bell locations in the United States. You’ll find it listed under the "Specialties" section as well as on the "Vegetarian" menu on Taco Bell’s website.
"Order your favorite vegetarian menu items online or visit a Taco Bell location near you" - Taco Bell [1]
Whether you're traveling or stopping by your neighborhood Taco Bell, this reliable option is just a quick order away.
Nutrition That Supports Your Goals
While exact nutritional values can vary, this wrap provides a solid balance of protein and carbs. That makes it a great choice for fueling workouts, aiding recovery, or managing energy levels throughout the day.
After Taco Bell's flavorful entry, Burger King steps up with its own high-protein option. The Impossible Whopper combines the familiar burger experience with a plant-based twist. Its soy-based patty is designed to mimic the taste and texture of a classic burger, making it a satisfying choice for those aiming to meet their protein needs without meat.
Protein Content (Grams Per Serving)
The Impossible Whopper packs 25 grams of protein per serving. While that's slightly less than the 28 grams found in Burger King's traditional beef Whopper, it still provides a solid protein boost[2][3].
Availability Across the United States
Since its nationwide launch in 2019[2][3], the Impossible Whopper has been easy to find at Burger King locations across the country.
Nutritional Value for Fitness Goals
This burger offers a balanced nutritional profile for those with fitness in mind. It contains 629 calories, 25 grams of protein, and 58 grams of carbohydrates, including 4 grams of fiber. Plus, it has just 10 milligrams of cholesterol, a significant drop compared to the 90 milligrams in the beef Whopper[2]. These factors make it a great option for muscle recovery, fueling workouts, and supporting heart health.
"It's a step in the right direction as more and more studies indicate the potential harms of consuming excess red meat." – Kristin Kirkpatrick, MS, RD, LD, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute [2]
3. Chipotle Sofritas Burrito Bowl
Chipotle brings a plant-based, protein-packed option to the table with its Sofritas Burrito Bowl. This meal combines soy-based sofritas with a variety of customizable toppings, creating a nutrient-dense choice that can fit different dietary preferences. The sofritas provide a complete protein source, containing all essential amino acids[5]. Plus, the bowl's flexibility makes it easy to adapt to specific nutritional goals. Let’s dive into the details.
Protein Content (Grams Per Serving)
The Sofritas Burrito Bowl packs 27 grams of protein per serving, which amounts to 48% of the Daily Value[4]. This makes it a great option for supporting muscle repair and growth, especially for individuals focused on fitness or strength training[5].
Customizable to Fit Your Diet
One standout feature of the Sofritas Bowl is how easily it can be tailored to suit different dietary needs. The sofritas themselves are naturally vegan and gluten-free, and you can build your bowl with ingredients that align with your goals:
Add black or pinto beans for more protein and fiber.
Choose brown rice for slower-digesting carbohydrates.
Load up on veggies for an extra nutrient boost.
For a fully plant-based option, simply swap out cheese or sour cream for guacamole or salsa.
Available Nationwide
Another advantage of the Sofritas Bowl is its accessibility. With around 3,770 Chipotle locations across the U.S. as of July 2025, you can count on finding a freshly prepared bowl almost anywhere[6][7].
A Nutritional Fit for Fitness Goals
Thanks to its high protein content, this bowl can help keep you full, making it a smart choice for weight management or fat loss[5]. You can also tweak the ingredients to match your fitness objectives - reduce calorie-heavy toppings for cutting or add extra beans and rice for muscle-building.
4. Shake Shack Veggie Shack
Shake Shack's Veggie Shack is a plant-based burger that blends vegetables and hearty grains into a satisfying patty. The combination of sweet potatoes, carrots, mushrooms, farro, and quinoa brings together both protein and complex carbs, delivering a balanced and flavorful bite. Since its debut in May 2023, the Veggie Shack has earned a permanent spot on Shake Shack menus across the country[8][9][10].
Protein Content
The Veggie Shack offers a plant-based protein source with a little extra boost from cheese in its standard preparation. Ingredients like quinoa and farro not only add a nutty texture but also enhance the protein profile. This makes it a solid choice for anyone wanting a burger experience while keeping an eye on their protein intake.
Customizing for Dietary Preferences
One of the standout features of the Veggie Shack is its flexibility. If you're vegan, you can simply skip the cheese, crispy onions, and Shack Sauce. For those avoiding gluten, Shake Shack offers a gluten-free bun that’s also vegan-friendly[8]. These customizations are easy to request, making it a versatile option for various dietary needs.
Convenient Nationwide Access
With its availability across Shake Shack locations nationwide, the Veggie Shack is easy to find whether you're in New York, California, or anywhere in between. This accessibility ensures you can enjoy it no matter where you are.
Nutritional Benefits for Active Lifestyles
Packed with nutrient-dense ingredients, the Veggie Shack supports energy and muscle maintenance. The sweet potatoes and carrots provide complex carbohydrates for sustained energy, while quinoa and farro add both protein and fiber. For those focused on muscle health, the cheese offers an extra protein boost. If you prefer a lighter version, the vegan option, paired with additional veggies, is a great alternative.
5. Subway Veggie Delite with Cheese
The Veggie Delite from Subway gets a protein upgrade when you add cheese. This sandwich starts with a base of fresh vegetables - lettuce, tomatoes, cucumbers, green peppers, and red onions. Adding cheese not only enhances the flavor but also gives it a protein boost. With Subway's extensive presence across the United States, it’s a convenient and quick option for vegetarians looking to stay on track with their fitness goals.
Protein Content
The 6-inch Veggie Delite with cheese delivers more protein compared to its standard version. The cheese and the bread are the main sources of protein in this sandwich. If you're looking to increase the protein even further, you can always add extra cheese.
Customizable for Your Diet
One of the best things about Subway is its build-your-own approach, which makes it easy to adapt the Veggie Delite to your dietary needs. You can choose from a variety of breads, including gluten-free options at certain locations, to match your taste and nutrition goals. For lacto-vegetarians, the cheese adds a dairy-based protein source. If you prefer a vegan option, simply skip the cheese and load up on extra veggies or avocado. This flexibility, combined with Subway’s widespread availability, makes it a reliable choice for many dietary preferences.
Nationwide Convenience
Subway’s Veggie Delite with cheese is available across the country, and many locations offer extended hours. Whether you need a quick meal before or after your workout, this sandwich is a convenient option.
Nutrition That Supports Fitness
This sandwich offers a balanced mix of protein, carbohydrates, and fiber, making it a solid choice for supporting energy levels during workouts. The combination of fresh veggies, whole grains, and dairy protein helps fuel your body while keeping the meal light and adaptable. It’s a great fit for anyone focused on muscle maintenance or managing their calorie intake, all while enjoying a meal that’s easy to customize.
6. Starbucks Spicy Falafel Pocket
The Spicy Falafel Pocket from Starbucks is a Mediterranean-inspired, plant-based option packed with flavor and convenience. It features spinach falafel nestled in lavash bread, paired with hummus, roasted red bell peppers, chimichurri sauce, pickled onions, and a red salsa blend. This on-the-go meal officially hit Starbucks menus nationwide on January 3, 2025, as a permanent addition.
Protein Content
Each Spicy Falafel Pocket contains 8 grams of protein in a 94-gram serving, sourced entirely from plants. The spinach-based falafel is the main protein contributor, while the lavash wrap adds a bit more from wheat. This makes it a solid choice for vegetarians looking to diversify their protein intake and maintain a balanced diet.
Dietary Considerations
This pocket is a great fit for vegan customers, as it’s clearly labeled as "VEGAN" on Starbucks' menu. However, it’s not gluten-free, as the lavash wrap includes enriched wheat flour and wheat gluten. Additionally, it contains allergens like wheat and sesame, so customers with these sensitivities should steer clear.
Availability Across the U.S.
Although Starbucks introduced the Spicy Falafel Pocket nationwide in early 2025, it’s only available at select locations. This means you may need to check with your local Starbucks to see if it’s on the menu. The good news? It’s here to stay as a permanent menu item, so once you find it, you can enjoy it year-round.
Nutritional Value for Fitness Goals
At 230 calories, the Spicy Falafel Pocket fits well into calorie-conscious diets. Its mix of 8 grams of protein and 4 grams of fiber helps keep you full, making it a smart choice for avoiding overeating. The 34 grams of carbohydrates provide a steady energy source, while the low fat content (7 grams) ensures it remains a lighter option. Whether you’re aiming to maintain muscle or fuel a workout, this pocket can support your daily nutrition goals when paired with other protein-rich foods.
7. Panera Bread Ten Vegetable Soup with a Side of Greek Yogurt
In April 2024, Panera Bread made the decision to discontinue their popular Ten Vegetable Soup, removing it from both their in-store menu and the "Panera at Home" product line nationwide [12]. This move left many health-conscious customers disappointed, as the soup had been a go-to option for those seeking a nutritious, plant-based meal. Often paired with a side of Greek Yogurt, this combination was a favorite among fitness enthusiasts, thanks to its balanced nutritional profile.
Protein Content
The Ten Vegetable Soup was available in different serving sizes to suit various dietary preferences. A cup contained 3 grams of protein and 60 calories, a bowl offered 5 grams of protein and 100 calories, while the breadbowl version packed 30 grams of protein with 730 calories [11]. The soup itself was entirely plant-based and vegan-friendly, making it a versatile choice for many. Adding Greek Yogurt to the meal provided an additional protein boost, making it particularly appealing for those focused on muscle recovery and active lifestyles.
Availability Across the United States
As of April 2024, the Ten Vegetable Soup is no longer available at any Panera Bread locations in the United States. Its absence has left fans searching for similar alternatives to meet their nutritional needs.
Nutritional Value for Fitness Goals
This soup once catered to a range of fitness objectives. The smaller servings were ideal for those aiming for low-calorie options, while the breadbowl, with its higher protein content, was a satisfying choice for muscle recovery. However, the breadbowl’s elevated calorie count required more mindful planning for those monitoring their overall intake.
8. Dunkin' Veggie Egg White Sandwich
The Dunkin' Veggie Egg White Sandwich is a solid breakfast choice for vegetarians looking to kickstart their day with a protein-packed option. It combines fluffy egg whites and veggies on a multigrain thin, offering a well-rounded meal that fits into various fitness routines. Unlike calorie-heavy, nutrient-light fast food breakfasts, this sandwich delivers meaningful nutrition without overloading your plate. It’s a convenient way to fuel your morning while staying on track with your health goals.
Let’s break down why this sandwich is a smart pick for a protein-rich start.
Protein Content
Each sandwich serves up 17 grams of protein, which is about 30% of the Daily Value [28–32]. The egg whites provide high-quality protein with all the essential amino acids needed for muscle repair and maintenance. For fitness enthusiasts, this is a great way to support muscle recovery and keep energy levels steady throughout the morning.
Nutritional Value for Fitness Goals
With just 290 calories per serving, this sandwich fits perfectly into meal plans whether your goal is building muscle or shedding fat [28–32]. Its macronutrient breakdown - 17 grams of protein, 27 grams of carbs, and 13 grams of fat - offers a balanced approach to fueling your body. Plus, the 5 grams of dietary fiber (18% of the Daily Value) help keep you feeling full and satisfied, which can curb mid-morning hunger. The sandwich also keeps sodium and cholesterol in check, with 550 mg of sodium and 20 mg of cholesterol, making it a sensible option for most diets.
9. Del Taco Beyond Avocado Taco
Del Taco has made a bold move into the plant-based scene with its Beyond Avocado Taco, offering a satisfying option for those who crave fast-casual Mexican food without the meat. Packed with Beyond Meat crumbles and creamy avocado, this taco delivers a hearty, plant-based alternative that doesn’t skimp on flavor or texture. It's a great pick for anyone looking to enjoy a protein-packed meal while sticking to a plant-based diet or fueling an active lifestyle.
Protein Content
This taco is no lightweight when it comes to protein. The Beyond Meat crumbles are the star here, offering a complete amino acid profile that rivals traditional meat. Whether you’re squeezing in a quick meal between workouts or just need a protein boost during a busy day, this taco has you covered.
Customization Options
The Beyond Avocado Taco is vegan as is, but it’s easy to tweak it to suit your preferences. Want to up the veggie factor? Add extra lettuce, tomatoes, or onions. Watching your sodium? Ask for the Beyond Meat crumbles with lighter seasoning. If gluten is a concern, inquire about alternative tortillas and make sure to confirm preparation methods to keep it gluten-free.
Nutritional Benefits for Fitness Goals
This taco isn’t just tasty - it’s a smart choice for fitness enthusiasts. With a balanced mix of protein, carbs, and healthy fats (thanks to the avocado), it’s a versatile option whether you’re aiming to build muscle or trim down. Plus, the fiber content helps keep you full and supports digestion. Just keep an eye on the sodium content, as with most fast food, and you’re good to go. Up next, we’ll dive into another standout choice.
10. Earth Burger Black Bean Veggie Burger
Earth Burger wraps up our list with a plant-based option that stands out from the crowd. Their Black Bean Veggie Burger swaps out processed meat substitutes for a patty made with nutrient-packed black beans, offering a solid source of protein and balanced nutrition.
Protein Content
This burger delivers a strong protein punch in every serving. When paired with a whole grain bun, the combination creates a balanced amino acid profile that supports muscle recovery and growth - perfect for those with active lifestyles.
Flexible for Different Diets
Naturally vegan, the Black Bean Veggie Burger can stay that way by skipping non-vegan condiments. Need a gluten-free option? Swap the bun for a lettuce wrap or an alternative, and you can even pile on extras like avocado or sprouts for added flavor and nutrients.
Where to Find It
Earth Burger’s locations are currently concentrated in Texas, with spots in cities like Austin, San Antonio, and Dallas. If you’re nearby, it’s worth stopping by to experience a fresh take on plant-based fast food. While their reach is regional for now, they’re a great example of how vegetarian fast food can cater to local tastes.
Nutrition That Fits Your Fitness Goals
Whether your focus is building muscle or shedding fat, this burger checks the boxes. Black beans provide fiber to help you feel full longer, while their complex carbs offer steady energy to fuel your workouts. Together with its protein content, this meal supports both fitness and nutrition goals seamlessly.
Protein and Nutrition Comparison
When deciding which meal option fits your goals, it’s helpful to weigh protein sources, calorie content, and how customizable the meal is to your needs. Here’s a breakdown to guide your choice:
Some meals include ingredients like black beans, plant-based patties, or egg whites, which are great for muscle-building and recovery.
Others pair vegetables with dairy or eggs, offering a mix of protein and lower calorie content for a more balanced approach.
Many fast food chains allow tweaks to your order - like adding extra cheese or a protein-packed side dish. You can also manage sodium levels by asking for dressings or sauces on the side.
Whether you’re aiming to build muscle with high-protein options or control calories with a more balanced meal, these tips can help you make the best choice for your fitness goals.
Conclusion
Finding high-protein vegetarian fast food options has never been easier. Across the United States, major chains are stepping up with menu items that pack a protein punch. Whether it’s a Chipotle Sofritas Burrito Bowl delivering 15–25 grams of protein or a customized Subway Veggie Delite with extra cheese, there are plenty of choices to fit into your busy lifestyle while supporting your fitness goals.
The nutrition breakdown highlights how various options compare in terms of protein content, calories, and customization potential. These details make it clear how you can tailor your choices to align with your goals - whether that’s building muscle, managing weight, or maintaining a balanced diet on the go.
Customization is your best friend when it comes to optimizing nutrition at fast food restaurants. Simple tweaks like adding extra beans at Taco Bell, requesting more tofu at Chipotle, or pairing Panera Bread's Ten Vegetable Soup with Greek yogurt can significantly increase your protein intake without overloading on calories.
As plant-based fast food options continue to expand, expect even more protein-packed vegetarian choices to hit menus. Armed with these comparisons, you can make smarter, health-conscious decisions that meet your protein needs without sacrificing flavor or convenience.
FAQs
How can I adjust high-protein vegetarian fast food options to match my dietary needs?
It's simple to tweak high-protein vegetarian fast food options to fit your preferences. For instance, you can replace ingredients like cheese, sour cream, or mayonnaise with plant-based or lower-fat choices. Many fast food spots also allow you to add protein-packed extras like beans, tofu, or tempeh to increase the protein content in your meal.
If you're crafting your own dish, consider loading up on vegetables, legumes, or whole grains to make it more nutritious and aligned with your health goals. And don’t be shy about requesting changes - most restaurants are more than willing to adjust orders to meet your needs!
Are there any downsides to choosing plant-based fast food over meat-based options?
While plant-based fast food often seems like a healthier option, there are some downsides worth noting. Many vegetarian menu items tend to be heavily processed, which can lead to higher amounts of sodium, saturated fat, and added sugars. Additionally, some plant-based meat alternatives contain additives that might take away from their nutritional value.
That said, plant-based meals do come with benefits. They’re usually lower in cholesterol and packed with fiber, which is great for heart health and digestion. To get the most out of these choices, aim for options made with whole, nutrient-rich ingredients and keep an eye on portion sizes. Striking a balance between convenience and nutrition is key.
What are the best high-protein vegetarian fast food options for muscle building and recovery?
If you're aiming to build muscle and support recovery, there are plenty of high-protein vegetarian fast food options to keep in mind. For example, the Impossible Whopper packs about 25 grams of protein, making it a solid choice. Another great option is a customizable bowl, like a Baja Bowl, loaded with black beans, Greek yogurt, and feta cheese. These meals are loaded with plant-based protein to help with muscle repair and growth.
Other excellent vegetarian protein sources often featured in fast food include tofu, chickpeas, and seitan. These ingredients are rich in essential amino acids, which are crucial for your body's needs. When choosing a meal, focus on options that include beans, lentils, or plant-based meat substitutes to ensure you're giving your body the protein it requires.
