Olive Garden, McDonald's, Taco Bell & More: What to Order for Maximum Protein

Fast food isn’t always synonymous with high-protein meals, but with the right choices, you can still hit your protein goals while enjoying the convenience of popular chains. Whether you’re looking for a post-workout meal, a quick bite with solid nutrition, or just want to get the best protein-to-calorie ratio, we’ve ranked the best high-protein options from Olive Garden, McDonald’s, Taco Bell, and more.

Ranking Criteria

To determine the best high-protein items at each restaurant, we considered:

Protein Content: The higher, the better.
Calories: A good protein-to-calorie ratio is ideal.
Fat & Carbs: Balanced macros contribute to overall nutrition.
Sodium & Sugar: Lower levels are preferred for a healthier meal.
Satiety: Will it keep you full and energized?

Olive Garden

1. Herb-Grilled Salmon (Best Overall Choice)

Protein: ~45g
Calories: ~460
Why it’s great: This dish is packed with lean protein from salmon, which also provides heart-healthy omega-3 fatty acids. Served with steamed broccoli, it’s a well-balanced meal that offers nutrients without excessive calories. A fantastic option for those looking for a filling, nutritious entrée.

2. Grilled Chicken Margherita

Protein: ~53g
Calories: ~590
Why it’s great: This meal features grilled chicken topped with fresh tomatoes, basil pesto, and mozzarella. With over 50g of protein, it’s an excellent option for muscle recovery and satiety. Pairing it with a side of vegetables instead of pasta keeps the carb count in check.

McDonald's

1. Double Quarter Pounder with Cheese (Best High-Protein Burger)

Protein: ~48g
Calories: ~740
Why it’s great: While high in calories, this burger packs a serious protein punch. If you’re looking for maximum protein intake at McDonald’s, skipping the bun or opting for a lettuce wrap can lower the carb count while keeping the protein high.

2. Artisan Grilled Chicken Sandwich

Protein: ~37g
Calories: ~440
Why it’s great: A leaner alternative to beef, this sandwich delivers high-quality protein with fewer calories. The grilled chicken keeps it lower in fat compared to fried options, making it a solid choice for those seeking a balanced meal.

Taco Bell

1. Power Bowl with Chicken (Best High-Protein Option)

Protein: ~27g
Calories: ~470
Why it’s great: This bowl includes grilled chicken, black beans, rice, guacamole, and pico de gallo, offering a balanced meal with protein, fiber, and healthy fats. For an even leaner version, ask for extra chicken and skip the rice.

2. Grilled Chicken Soft Tacos (3 Tacos)

Protein: ~36g
Calories: ~540
Why it’s great: These tacos offer a great protein-to-calorie ratio, making them a fantastic choice for those who need a filling yet portable meal. Opting for extra chicken or adding black beans can boost protein even further.

Chipotle

1. Double Chicken Burrito Bowl (Best Customizable Option)

Protein: ~65g
Calories: ~800
Why it’s great: Chipotle is a great spot for high-protein meals, especially if you double up on chicken. With black beans, fajita veggies, and a light portion of rice, this meal provides an excellent mix of protein, fiber, and micronutrients.

2. Steak Salad with Black Beans

Protein: ~45g
Calories: ~520
Why it’s great: If you’re looking to cut down on carbs while still getting a solid amount of protein, the steak salad is a great choice. Black beans add fiber, making this meal more filling while maintaining a great protein count.

Subway

1. Oven Roasted Turkey & Chicken Protein Bowl

Protein: ~42g
Calories: ~420
Why it’s great: Subway’s protein bowls are a great way to enjoy high-protein meals without the extra carbs from bread. This bowl provides lean turkey and chicken with fresh vegetables for a nutrient-dense meal.

2. Footlong Turkey Breast Sandwich

Protein: ~48g
Calories: ~560
Why it’s great: This classic sub is one of Subway’s highest-protein options. Swapping the regular bread for whole wheat and adding extra veggies boosts fiber and micronutrients without significantly increasing calories.

No matter where you’re eating, there’s always a way to maximize your protein intake with smart choices. Olive Garden’s Herb-Grilled Salmon and Grilled Chicken Margherita stand out as top-tier options, while McDonald’s Double Quarter Pounder delivers a solid protein punch. Taco Bell’s Power Bowl and Chipotle’s Double Chicken Burrito Bowl are excellent for those seeking a balanced high-protein meal on the go.

The next time you’re at one of these fast-food chains, use this guide to make a choice that aligns with your protein goals while keeping your nutrition in check!

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