Let’s be real— fast food is sometimes too convenient to pass up. But while these quick meals can satisfy cravings, they can also come with a heavy dose of extra calories, saturated fat, and sodium. Don’t worry, though! You don’t have to give up fast food entirely to stay on track with your health goals.

There are plenty of healthy high protein fast food options, and I’m here to share some of the best options you can snag at popular fast food chains.

 

Burger King: Whopper Jr.

While many hail the Whopper as the true “Burger King,” the Whopper Jr. reigns supreme (in terms of being a healthier option). With 330 calories, 19 grams of fat, and 15 grams of protein, the Whopper Jr. is sure to help you get your burger fix.

Bonus recommendation:

Vegetarians looking for a high-protein meal, rejoice! Burger King’s Impossible Whopper patty is made from a plant-based protein. Coming in at 630 calories, the Impossible Whopper contains 34 grams of fat and nearly 30 grams of protein.

While these numbers are high, the Impossible Whopper is lower in calories and fat compared to the original Whopper (670 calories, 41 grams of fat). Removing cheese, mayo, and even the bun can help reduce the calories, fat, and other not-so-great things often found in fast food items.

 

KFC: Grilled Chicken Breast

Despite the “F” in KFC standing for “fried,” everyone’s favorite fast-food chicken joint now has grilled options. One Kentucky Grilled Chicken breast has around 210 calories, 7 grams of fat, and 38 grams of protein. Pair it with green beans or corn on the cob for a healthier side choice that’ll keep you feeling full.

 

Taco Bell: Cantina Chicken Bowl with Avocado Ranch Sauce

Taco Bell might seem like a lighter option compared to cheeseburgers and fried chicken, but it’s still easy to rack up the calories here. To avoid that pitfall, I recommend their Cantina Chicken Bowl. The combination of slow-roasted chicken, rice and black beans, reduced-fat sour cream, avocado ranch sauce, pico de gallo, and other vegetables comes to only 490 calories, 24 grams of fat, and 25 grams of protein.

Wendy’s: Grilled Chicken Caesar Salad

A fast food salad probably isn’t the first thing that comes to mind when you hear the words “good source of protein,” but Wendy’s knows how to make a bed of lettuce, dressing, and grilled chicken an appetizing protein-packed option.

I recommend Wendy’s Grilled Chicken Caesar Salad. It has 430 calories, 23 grams of fat, and an impressive 42 grams of protein per serving!

 

Chick-fil-A: Grilled Chicken Nuggets

Chick-fil-A’s Grilled Chicken Nuggets are great for a quick meal on the go. Plus the Grilled Nuggets have several menu options, allowing you to select your portions wisely:

• 5 grilled nuggets: 80 calories, 2 grams of fat, 16 grams of protein
• 8 nuggets: 130 calories, 3 grams of fat, 25 grams of protein
• 12 nuggets: 200 calories, 4.5 grams of fat, 38 grams of protein

If you want a side, swap the fries for a Kale Crunch Side Salad, which includes kale and broccolini in a light dressing, for only 170 calories.

 

Panera Bread: Half Turkey Sandwich

Believe it or not, Panera is considered a fast food restaurant. Slightly more health conscious than say, the home of the McDouble, Panera even has a specialized high protein menu page to order from.

Of the high-protein options available, I recommend ordering a half Turkey and Cheddar Sandwich, which has 390 calories, 22 grams of fat, and 21 grams of protein. Go with an apple or fruit cup for your side, and you’ll have a healthy meal!

 

Tips for Ordering Better High-Protein Fast Food Meals

Eating at fast food chains doesn’t mean you have to completely give up on your health goals.

Here are a few tips to help you navigate fast-food orders:

• • Go with grilled chicken instead of fried chicken: Grilled chicken sandwiches and wraps are often much lower in calories and fat than their fried counterparts.
  • Think outside the bun: Taco Bell’s slogan had the right idea. Removing a bun from your grilled chicken sandwich or burger cuts the carb and calorie count, transforming your fast-food meal into a lower-carb meal.
  • Swap fries for veggies: Many fast food places now offer salads, apple slices, or steamed veggies as sides instead of fries.
  • Watch your portions: Request smaller portion sizes or take half home for later.
  • Hold the American cheese, please: Skip the extras like cheese, pickles, mayo, or creamy sauces.
  • Drink smart: Stick to water, unsweetened iced tea, or diet soda instead of sugary drinks to avoid unnecessary calories.
  • Order lettuce wrapped or just the meat and cheese: The majority of fast food restaurants today let you order your burgers and sandwiches without the bun—or even a pickle bun! This is an easy way to cut unnecessary carbs to focus on protein. 

 

Final Thoughts

Fast food is convenient, and with the right choices, it doesn’t have to throw off your health goals. By opting for grilled options, smaller portions, and healthier sides, you can still enjoy your favorite fast food spots while keeping things balanced. It’s all about making mindful choices and finding that happy medium.

Stick around for more tips on how to make healthy eating simple, even when life gets busy. Let’s keep thriving and enjoying the foods we love, in a way that supports our fitness goals!

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