The Best High-Protein Fast Food Options Ranked (2025 Guide)

In today's fast-paced world, maintaining a high-protein diet can be challenging, especially when relying on fast food. However, many fast-food chains have recognized this need and now offer protein-packed options that cater to health-conscious consumers. Here's a comprehensive guide to the best high-protein fast-food choices in 2025, ranked for your convenience.​

1. Subway's 6" Grilled Chicken Sandwich

Subway's 6-inch Grilled Chicken Sandwich offers a balanced meal with 27 grams of protein and 290 calories. Customize it with a variety of fresh vegetables and opt for whole-grain bread to enhance its nutritional value.  

2. Arby's Classic Roast Beef Sandwich

Arby's Classic Roast Beef Sandwich provides 23 grams of protein at 360 calories. For a healthier twist, consider adding a side salad to increase fiber intake. ​

3. Chick-fil-A's Grilled Chicken Sandwich

Chick-fil-A's Grilled Chicken Sandwich contains 28 grams of protein and 380 calories. It's a flavorful option that doesn't compromise on nutrition.

4. Wendy's Grilled Chicken Ranch Wrap

Wendy's Grilled Chicken Ranch Wrap offers 27 grams of protein and 420 calories. To reduce fat content, you can request the wrap without cheese and dressing. ​

5. Panda Express' Grilled Teriyaki Chicken with Super Greens

Panda Express combines their Grilled Teriyaki Chicken with a side of Super Greens to deliver a meal with 72 grams of protein and 600 calories. This option is both satisfying and nutrient-rich. ​

6. Starbucks' Smoked Turkey Protein Box

For those on the go, Starbucks' Smoked Turkey Protein Box provides 35 grams of protein and 560 calories. It includes a turkey sandwich, apple slices, baby carrots, and ranch dressing, making it a well-rounded meal.  

7. Burger King's Chicken Fries

Surprisingly, Burger King's Chicken Fries offer a balanced option with low calories and high protein. Pairing them with applesauce can add fiber to your meal. ​

8. Taco Bell's Cantina Chicken Power Bowl

Taco Bell's Cantina Chicken Power Bowl is a flavorful choice, providing 25 grams of protein and 490 calories. It's packed with ingredients like grilled chicken, rice, black beans, and fresh vegetables.  

9. Jersey Mike's Roasted Chicken Breast Sub

Jersey Mike's offers a Roasted Chicken Breast Sub served "Mike's Way," featuring seasoned, slow-roasted chicken breast. This sub is a protein-rich option, customizable to your preferences.

10. McDonald's Double Quarter Pounder with Cheese

For those craving a hearty meal, McDonald's Double Quarter Pounder with Cheese packs 48 grams of protein and 740 calories. While indulgent, it's a substantial protein source. ​

11. KFC's Original Recipe Chicken Breast

KFC's Original Recipe Chicken Breast offers 39 grams of protein and 390 calories. Opting for the grilled version can further reduce calorie and fat content. ​

12. Chipotle's Steak Burrito Bowl

Chipotle allows for customization, and a Steak Burrito Bowl can provide a significant protein boost. By choosing lean proteins and adding a variety of vegetables, you can create a meal that aligns with your dietary goals. ​

13. Panera Bread's Tuna Salad Sandwich

Panera Bread's Tuna Salad Sandwich offers a protein-rich meal with fresh ingredients. Pair it with a side salad for a balanced dining experience. ​

14. Starbucks' Spinach, Feta, & Egg White Wrap

For a lighter option, Starbucks' Spinach, Feta, & Egg White Wrap provides 20 grams of protein and 290 calories, making it a great choice for breakfast or a light lunch.  

15. Burger King's Whopper Jr.

Burger King's Whopper Jr. offers a balanced choice with 15.2 grams of protein and 310 calories. Skipping the mayonnaise can further reduce fat content. ​

16. McDonald's Classic Hamburger

McDonald's Classic Hamburger provides 13 grams of protein and 250 calories. It's a simple option that fits well within a balanced diet.

17. In-N-Out's "Protein Style" Hamburger

In-N-Out offers a "Protein Style" Hamburger, where the bun is replaced with lettuce, reducing carbs and calories while still providing a satisfying 200-calorie meal with a good protein content.

18. Whataburger Jr.

Whataburger Jr. contains 310 calories and offers a reasonable protein content. It's a smaller portion that can satisfy your fast-food cravings without overindulgence.

19. Dairy Queen's Wild Alaskan Fish Sandwich

Dairy Queen's Wild Alaskan Fish Sandwich is a seasonal offering that provides a protein-rich alternative to traditional fast-food options. It's made with wild-caught pollock and includes lettuce and tartar sauce on a toasted bun.

Making Smart High-Protein Fast Food Choices

Eating high-protein fast food doesn’t have to mean sacrificing nutrition or overloading on calories. By choosing wisely, you can enjoy meals that fuel your body, support muscle growth, and keep you full longer. Whether you're opting for grilled chicken, lean beef, or plant-based protein, there are plenty of options available at popular fast-food chains.

Additional Tips for Eating Healthy and Maximizing Protein Intake:

1.  Choose Grilled Over Fried:
Grilled chicken, fish, and lean beef are always better choices than deep-fried alternatives. They provide plenty of protein without the excess unhealthy fats.

2.  Watch the Sauces and Dressings:
Many fast-food items come loaded with high-calorie sauces and dressings. Requesting them on the side or skipping them altogether can save you unnecessary calories and sugar.

3.  Opt for Whole Grains and Fiber:
If you have the option, choose whole-grain buns, wraps, or sides like black beans or salads. They help with digestion and keep you full longer.

4.  Be Mindful of Portion Sizes:
Some fast-food meals contain more calories than needed in one sitting. Consider ordering smaller portions or splitting larger items with a friend.

5.  Add Extra Protein When Possible:
Some places allow you to double the meat or add protein-packed extras like eggs, beans, or nuts. This small tweak can significantly increase your protein intake.

6.  Skip the Sugary Drinks:
Opt for water, black coffee, or unsweetened tea instead of sodas and milkshakes to keep your meal healthier and avoid empty calories.

7.  Plan Your Meals in Advance:
If you know you're going to eat fast food, check nutrition information online beforehand. Many restaurants provide detailed breakdowns to help you make informed decisions.

By following these tips, you can enjoy fast food without compromising your health and fitness goals. High-protein meals are widely available, and with a little planning, you can stay on track while still enjoying the convenience of eating out.