The Healthiest, High-Protein Orders From Your Favorite Fast Food Chains
Even the most discerning food enthusiast can't deny the allure of a juicy fast-food burger. Whether it's a hangover cure and a once-in-a-while treat, fast-food just hits different. And there's no shame in that. (Hey, even Rihanna loves a chicken nugget.) But for those looking to prioritize protein in their diet, navigating fast-food menus can be challenging. How can you make smarter choices without sacrificing taste?
The key is to understand that not all high-protein options are created equal. Paige Heiden, MS, RDN at Culina Health, advises opting for lean, grilled proteins like chicken or fish over fried alternatives when available. Portion control is crucial, as is considering the overall meal composition. "Round out your meal with fruit or raw vegetables to add fiber, vitamins, and minerals," Heiden suggests.
Watch out for hidden culprits like sauces and dressings, which often pack extra sodium and added sugars. Heiden recommends asking for these on the side to control your intake. Ideally, you want to keep sodium under 500 mg per meal, which isn't always possible when it comes to fast food.
Keep an eye out for what Heiden refers to as "high-ticket toppings"— things like nuts, cheese, and seeds, which may contain healthy fats and protein, but are also calorically dense. When it comes to bread, opt for whole grain choices to increase fiber intake.
If protein is your primary goal, and you're looking to satiate your fast-food craving, here are the menu items with the highest protein count from your favorite chains, as well as some healthier alternatives as recommended by Heiden.
Wendy's
Highest Protein: Triple Mushroom Bacon Cheeseburger
I don't know anyone who's brave enough to order up a triple burger but I commend you, wherever you are. Three ground beef patties, mushrooms, bacon, and cheese contribute to the 84 grams of protein in this beast of a burger. You'll also score 50% of your daily value of iron and almost the same of calcium. However, if you go with this, you should note that it also packs in 97 grams of fat, 1,350 calories, and 1,890 mg of sodium.
High-Protein Alternative: Grilled Chicken Wrap
With a lower 600 calories and still 33 grams of protein, this wrap gives you a healthier protein-packed option. "Choosing lean, grilled proteins instead of fried options, when available, can help reduce calories and fat without sacrificing protein," explains Heiden. However, it still contains 1,710 mg of sodium.
Burger King
Highest Protein: Triple Whopper With Bacon & Cheese
This giant meatwich is made for carnivores. With three beef patties, bacon, and cheese, you know its protein content is through the roof. Clocking in at 82.5 grams, its protein count is definitely something to commend, but keep in mind that the meal has its drawbacks, as well. Namely: 1,350 calories, 94 grams of fat, and 1,990 mg of sodium.
High-Protein Alternative: Tendergrill
This sandwich clocks in at just 420 calories, 32 grams of protein, and roughly 700 mg of sodium. Opting for lean, grilled protein options when available can help reduce both calories and fat. According to Heiden, "Lettuce and tomato also provide fiber, which can help increase feelings of fullness." She also recommends ditching the mayo or subbing it with mustard to save even more on calories and fat.
Subway
Highest Protein: The Beast No Bready Bowl
With all the same ingredients as a footlong, but in protein bowl form, this beastly bowl is filled with nutrients, veggies, and tons of meat. With 66 grams of protein, this bowl stands out among its peers. However, along with the heap of protein, you'll also get some not-so-healthy things in there, too. At 1,090 calories this is no light meal. Plus, the bowl contains 84 grams of fat, and a jaw-dropping 3,480 mg of sodium—more than 1,000 mg over your daily value. On the plus side: the dish is low in carbs and is a good source of Vitamins A and C, calcium, and iron.
High-Protein Alternative: Oven Roasted Turkey Wrap
At 410 calories and 31 grams of protein, not to mention 4 grams of fiber, this wrap is a solid option if you're looking for a healthier protein-fueled meal. "Turkey is a lower calories, lower fat choice without sacrificing protein," explains Heiden. "The extra vegetables provide additional fiber and flavor." She also recommends adding avocado for some healthy fat. Note: It still contains between 1,350 and 1,690 mg of sodium depending on how you order it.
Panda Express
Highest Protein: Double Protein Plate
Recently, the Chinese food chain launched Balanced Protein Plates in collaboration with nutritionist Kylie Sakaida, MS, RD. Among the five new offerings, the Double Protein Plate packs in the most protein with its double serving of grilled teriyaki chicken, white rice, and super greens. In total, you'll benefit from a whopping 76 grams of protein, perfect for some post-gym fuel, along with 870 calories. Sodium count at Panda Express is not available at this time.
High-Protein Alternative: Protein & Fiber Plate
This more streamlined option is also part of the chain's Balanced Protein Plates menu and is obviously still loaded with protein at 38 grams. The combination of protein and fiber will keep you feeling full for hours. Heiden recommends adding a small portion of steamed rice a la carte to your plate for optimal balance.
Taco Bell
Highest Protein: 10-Piece Chicken Nuggets
We never thought we'd see the day when Taco Bell entered the chicken nugget game, but the chain's recent launch into the world of nugs has proved successful already. And if you order a 10-piece serving, you'll score 72 grams of protein—the most by far in any of Taco Bell's entrees. In addition to the helpful dose of protein, the nuggets also contribute 670 calories, 33 grams of fat, and 20 grams of carbs to your daily intake. However, if you're looking to cut back on sodium, this might not be the meal for you—with 1,840 mg, the chicken nuggets will comprise an astounding 80% of your daily value.
High-Protein Alternative: Cantina Chicken Bowl
A little lighter in both calories and protein, the Cantina Chicken Bowl is a high protein, yet calorie-conscious choice. With 490 calories and 25 grams of protein, you'll score healthy ingredients in this bowl, including seasoned rice, black beans, slow-roasted chicken, pico de gallo, lettuce, purple cabbage, avocado ranch sauce and reduced-fat sour cream. Just keep in mind that although the other macros in this bowl are good, its sodium count is still 1,150 mg.
McDonald's
Highest Protein: Double Quarter Pounder With Cheese
Thanks to its two delicious beef patties, McDonald's Double Quarter Pounder with Cheese clocks in at 48 grams of protein, making it take top spot amongst the chain's menu items. It also contains 740 calories. While the burger is high in protein and has a decent amount of potassium, iron, and calcium, it also has a high sodium count, with 1,360 mg.
High-Protein Alternative: 10-Piece Chicken Nugget
With 23 grams of protein and only 410 calories and 850 mg of sodium, this is a decent option when you're dining at McDonald's. It's the lowest in saturated fat from all of the menu options and still packs in a good amount of protein. Pair it with apple slices!
KFC
Highest Protein: Original Recipe Chicken Breast
There's a reason why KFC is so well known for its finger lickin' good Original Recipe chicken...and that's because it's not only delicious, it's also packed with protein— 39 grams in fact! (If KFC still sold its beloved bbq baked beans, they'd take the crown, though.) The chicken is also low in carbs and only has 390 calories. Although finger lickin' good, the chicken is fried and contains 1,190 mg of sodium, so it's still not the healthiest option when it comes to the drive-thru.
High-Protein Alternative: Kentucky Grilled Chicken Breast
Ditch the fried for the grilled with this equally enticing dish from KFC. It has 210 calories, 38 grams of protein, and 710 mg of sodium. You can still add some sides to create a more comprehensive and balanced meal —˙Heiden recommends a side salad and bbq baked beans, which will add even more protein and fiber.
Domino's
Highest Protein: Spicy Buffalo 5-Cheese Mac & Cheese
Unless it's topped with tons of meat, pizza isn't known for being a source of high protein. However, the chain's super cheese-loaded Spicy Buffalo 5-Cheese Mac & Cheese is full of the belly filling nutrient, with 31 grams. Unfortunately, that's where the health component of this dish begins and ends. In addition to protein, the mac & cheese contains 50 grams of fat, 145 mg of cholesterol, 64 carbs, and—close your eyes for this one—2,090 mg of sodium. Yikes.
High-Protein Alternative: Thin Crust Pizza With Chicken & Veggies
A small thin crust pizza from Domino's will set you back 800 calories and garner you 30 grams of protein. If you add chicken and your preferred vegetables, you'll likely add to that another 100 calories, along with another 16 grams of protein, fiber, and flavor. You'll also have way less sodium (1,405 mg) and cholesterol (80 mg).
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