Top 10 High Protein Fast Food Options Near Me: Best Choices for Muscle Growth

If you’re following a high-protein diet, you might think fast food is off-limits. But don’t worry—there are actually several options that fit perfectly into your diet plan. Whether you’re looking for a quick meal or just need a protein boost, fast food can work for you.

The key is knowing what to look for. For example, KFC’s 36-piece chicken nuggets pack a whopping 108 grams of protein. Subway’s protein-packed bowls are another great option, offering plenty of meat and satisfying your cravings without going overboard on calories.

High Protein Fast Food Options Over 500 Calories

These foods are great for those looking to gain weight. Many of them offer over 500 calories, with some reaching 1,000. Though they aren’t high in protein, they help achieve calorie intake goals.

High Protein Fast Food Options Under 500 Calories

For maximizing protein without too many calories, choose options under 500 calories. These help maintain a balanced intake. They are ideal for staying on track with your goals.

When it comes to protein, not everything that claims to be “high” actually delivers the best value. A higher protein count doesn’t automatically mean it’s the healthiest or most efficient choice. For instance, McDonald’s crispy chicken sandwich has 26g of protein, but it also packs in 470 calories.

While 26g of protein is decent, you’re also getting a lot of extra calories for that amount. So, it’s not the best bang for your buck in terms of protein-to-calories ratio. There are definitely better options out there if you’re looking to get more protein without all those extra calories.

It’s important to know that you can still enjoy fast food and make smarter choices. By swapping a few ingredients or items, you can boost your protein intake without going overboard on calories. Small changes can make a big difference!

High-Protein McDonald’s

McDonald’s burgers and fries are classics, but can they help with a high-protein diet? While it’s not the top choice for macros, there are still some options to consider. You can find a few items that fit the bill, though it may take a bit of searching.

You can find my full McDonald’s menu nutrition guide here.

Highest Protein McDonald’s Menu Item

Double Quarter Pounder With Cheese

• 740 Calories
• 42g Fat
• 43g Carbs
• 48g Protein

This McDonald’s burger might not be the “healthiest,” but it’s the highest in protein on their menu. It’s surprising, though, that the Big Mac only packs 25 grams of protein, along with 550 calories. Even the Double Big Mac, with four beef patties, only has 40 grams of protein—way less than expected.

Highest Protein McDonald’s Menu Item Under 500 Calories

McCrispy Chicken Sandwich

With Butter (ordered as-is)

• 470 Calories
• 20g Fat
• 46g Carbs
• 26g Protein

Without Butter

• 420 Calories
• 15g Fat
• 46g Carbs
• 26g Protein

You might think a fried chicken sandwich has more protein, but the breading cuts down on the actual chicken. Still, it’s one of the better protein-packed options at McDonald’s. If you skip the butter on the McCrispy Chicken Sandwich, you’ll save 50 calories, which could go towards extra condiments or sides.

High-Protein Burger King

Burger King is known for its burgers, but they’re not exactly loaded with protein. Still, that doesn’t mean there aren’t a few decent options to choose from. You can definitely find a few menu items that pack a better protein punch.

You can find my full Burger King menu nutrition guide here.

Highest Protein Burger King Menu Item

Triple Whopper With Cheese

1,300 Calories, 90g Fat, 60g Carbs, 78g Protein

Burger King offers some high-protein items, though they usually come with a lot of calories. The Triple Whopper with cheese has the most protein, boasting 78 grams, but it also packs over 1,000 calories. If you’re looking to cut back a bit, ditching the cheese will save you around 200 calories without sacrificing much protein.

Highest Protein Burger King Menu Item Under 500 Calories

BK Royal Crispy Chicken

With Royal Sauce (ordered as-is): 600 Calories, 33g Fat, 54g Carbs, 31g Protein

Without Royal Sauce: 440 Calories, 15g Fat, 54g Carbs, 31g Protein

The BK Royal Crispy Chicken is a great protein-packed option when ordered without the Royal Sauce. It’s almost as calorie-dense as a McChicken, but with 5 more grams of protein. For a lighter sandwich, swap the sauce for mustard, ketchup, or hot sauce to save 160 calories.

High-Protein Wendy’s

Wendy’s stands out for offering salads regularly, making it a top choice for anyone looking for a healthier fast food option. If you’re watching your macros, you’ll definitely want to consider Wendy’s. They make it easy to find something that fits into a balanced diet.

You can find my full Wendy’s menu nutrition guide here.

Highest Protein Wendy’s Menu Item

Big Bacon Classic Triple

1,220 Calories, 86g Fat, 38g Carbs, 75g Protein

Wendy’s has a reputation for rolling out big, bold burgers, and they don’t hold back when it comes to making them seriously filling. Take the Big Bacon Classic Triple, a regular on their menu, that stacks up three-quarters of a pound of fresh beef with crispy Applewood smoked bacon, American cheese, and all the classic fixings. It’s hefty, hearty, and, wow—it’s one of those burgers that feels like a bit of a challenge to tackle.

And, with 75 grams of protein, it’s tempting for sure. But it’s not exactly a “light” option, calorie-wise. For anyone hoping to get that Wendy’s taste without the indulgence, there are definitely lower-calorie picks out there that still bring a lot of flavor.

Highest Protein Wendy’s Menu Item Under 500 Calories

Cobb Salad

Without Dressing: 420 Calories, 23g Fat, 16g Carbs, 36g Protein

With Dressing: 670 Calories, 49g Fat, 18g Carbs, 37g Protein

Originally, the Wendy’s grilled chicken sandwich was a high-protein favorite, making it one of the few go-to options for lighter, protein-rich fast food. But, Wendy’s surprised everyone by taking it off the menu, leaving fans still wishing for its return. Now, for those seeking high protein without the burger bulk, the cobb salad steps in as the top contender.

The cobb salad is loaded enough that some might skip the dressing altogether, especially since adding it tacks on an extra 250 calories. The Parmesan Caesar and Apple Pecan salads are also good picks, each with 32 grams of protein and 540 calories with dressing. Though they’re great options, they don’t quite pack the protein punch of the cobb.

High-Protein Chick-fil-A

Chick-fil-A is a fantastic go-to for anyone aiming to eat high-protein meals. Their focus on lean white-meat chicken keeps most options low-calorie and packed with protein. For macro-friendly choices, Chick-fil-A really delivers.

You can find my full Chick-fil-A menu nutrition guide here.

Highest Protein Chick-fil-A Menu Item

30 Piece Grilled Nuggets

510 Calories, 11g Fat, 4g Carbs, 98g Protein

Chick-fil-A’s 30-piece nugget box is a surprising protein powerhouse, packing in a whopping 100 grams of protein. It’s not every day you find such a hefty protein option in fast food! While finishing off all 30 nuggets might be a stretch for some, it’s an awesome choice if you’re really looking to hit a high protein target.

Now, we all know Chick-fil-A nuggets are even better with sauce, but, wow, those calories can add up fast if you’re dunking each one. And if you go for the regular fried nuggets? You’re still getting 100 grams of protein, but at nearly double the calories—around 950—so it’s definitely less ideal for those watching their intake.

Highest Protein Chick-fil-A Menu Item Under 500 Calories

Chick-fil-A® Cool Wrap

Without Dressing: 350 Calories, 12g Fat, 29g Carbs, 42g Protein

With Dressing: 660 Calories, 44g Fat, 32g Carbs, 43g Protein

Chick-fil-A’s Cool Wrap is a solid choice if you’re looking for a lighter meal. Made simply with grilled chicken, lettuce, and shredded cheese, it keeps the calories down, but you have to watch out for the dressing. Pairing it with the Avocado Lime Ranch adds a whopping 310 calories—basically doubling the wrap’s calories in one go!

A smart trick? Keep the dressing on the side and dip a fork in it lightly before each bite. This way, you get all the flavor with a fraction of the calories—probably around 100. It’s a great way to enjoy the wrap without going overboard on calories.

Highest Protein Chick-fil-A Menu Item Under 300 Calories

12 Piece Grilled Nuggets

200 Calories, 4.5g Fat, 2g Carbs, 38g Protein

For those sticking to low-carb or keto, Chick-fil-A’s grilled chicken nuggets are a top pick. A 12-piece serving is just 200 calories with a solid 38 grams of protein—just as good as a classic grilled chicken breast.

But, like with the Cool Wrap, sauces can be sneaky calorie traps. A couple of dips here and there, and suddenly you’ve added hundreds of calories. So, choose your sauces wisely to keep this low-carb meal in check!

High-Protein Taco Bell

At Taco Bell, protein levels can vary a lot since people often order multiple items, like tacos. This guide focuses on the protein in single menu items only, making it easier to compare.

You can find my full Taco Bell menu nutrition guide here.

Highest Protein Taco Bell Menu Item

Chicken Grilled Cheese Burrito

Ordered As-Is: 690 Calories, 37g Fat, 62g Carbs, 29g Protein

With Extra Chicken: 740 Calories, 39g Fat, 62g Carbs, 37g Protein

At Taco Bell, a quick way to boost protein is simply asking for extra meat. For example, adding more chicken to the Chicken Grilled Cheese Burrito bumps the protein up to nearly 40 grams, making it a solid high-protein option.

If 740 calories sounds a bit much, there’s an easy fix—just skip the sour cream and nacho cheese. This small change will save you around 100 calories, letting you enjoy a lighter version of this filling burrito.

Chicken or Steak Quesadilla

520 Calories, 26g Fat, 41g Carbs, 26g Protein

Taco Bell’s quesadillas pack 26 grams of protein—not sky-high, but worth noting since they’re lighter on calories compared to the grilled cheese burrito. It’s a decent option if you’re craving something cheesy without too many calories.

Still, with all the meat and cheese choices Taco Bell offers, there are even better ways to load up on protein. And up next, we’ll dive into a few top picks to help you get the most out of your meal!

Highest Protein Taco Bell Menu Item Under 500 Calories

Power Menu Bowl

460 Calories, 21g Fat, 41g Carbs, 27g Protein

Taco Bell’s Power Bowl is a game-changer if you’re looking for something tasty and healthy. It’s a hearty mix of grilled chicken, rice, beans, and fresh toppings like lettuce, tomatoes, and guacamole, all tied together with reduced-fat sour cream and ranch. At just under 500 calories, it’s already a great option for anyone trying to eat better without sacrificing flavor.

But what if you want to pump up the protein? No worries, you can easily customize it. By making a few tweaks, you can turn this bowl into a protein-packed powerhouse that’ll fuel you for hours.

Customized Taco Bell Order With The Most Protein

Power Bowl with extra grilled chicken, extra cheddar cheese, extra black beans, and no sauce

560 Calories, 23g Fat, 48g Carbs, 40g Protein

If you’re aiming to boost the protein in your Power Bowl, customizing it is a no-brainer. Adding extra chicken, cheese, and beans gives the bowl a serious protein boost. You can really feel good about making these tweaks since they’ll keep you full and energized.

To keep things a bit lighter, it’s a smart move to skip the Avocado Ranch Sauce and sour cream. With those ingredients, the bowl tops out at 610 calories, but if you don’t mind the extra calories, go ahead and keep them in! Personally, I find that guacamole with a little fire sauce gives me all the flavor I need.

High-Protein Arby’s

Arby’s is known for having the meats, so it’s no surprise they offer plenty of protein. If you’re after a simple, protein-packed meal, Arby’s has you covered. It’s a solid choice when you want something filling and straightforward.

Find my full Arby’s menu nutrition guide here.

Highest Protein Arby’s Menu Item

Half Pound Roast Beef

• 610 Calories
• 30g Fat
• 38g Carbs
• 48g Protein

Arby’s really delivers when it comes to meat, and their half-pound sandwich is a true heavyweight. Packed with 610 calories and nearly 50g of protein, it’s a great choice if you’re hungry and need a serious protein boost. However, if the sandwich seems a bit too big, you can always go for the classic roast beef, which has just 360 calories and 23g of protein.

The key to getting the most protein at Arby’s is keeping things simple. Skip the extras like sauces and toppings, and you’ll get the best bang for your buck when it comes to protein.

Highest Protein Arby’s Menu Item Under 500 Calories

9 Pc. Chicken Nuggets

• 470 Calories
• 23g Fat
• 28g Carbs
• 38g Protein

Arby’s premium chicken nuggets are a game-changer when it comes to fast food protein. With 38 grams of protein and under 500 calories, they outshine most other options on the menu. If you’re looking for a quick protein-packed meal, these nuggets are hard to beat.

For comparison, McDonald’s 10-piece chicken nuggets offer only 23 grams of protein, and Burger King’s 8-piece nuggets give you just 19 grams. So, Arby’s really takes the lead in giving you more protein for your calories.

High-Protein Panera

Panera is often seen as a “healthy” fast-casual spot, but is it good for high-protein diets? The answer really depends on what you order. While they offer some protein-rich options, not everything on the menu fits the bill.

You can find my full Panera menu nutrition guide here.

Highest Protein Panera Menu Item

Chicken & Pepperoni Mozzarella Melt

• 1,110 Calories
• 41g Fat
• 115g Carbs
• 69g Protein

It’s a bit of a surprise to learn that many Panera sandwiches aren’t as low-calorie as you might think. I figured most sandwiches would be under 500 calories, but that’s not the case. While Panera is a healthier choice overall, some sandwiches pack in more calories than expected.

One popular option to keep things lighter is the “you pick two” deal, where you get half a sandwich with a side of soup or salad, cutting the calories down a lot. The Bacon Turkey Bravo used to be the go-to for protein, but Panera’s new French Baguette sandwiches now take the top spot. With over 1,000 calories, they’re huge, but you’re also getting nearly 70 grams of protein.

Highest Protein Panera Menu Item Under 500 Calories

Green Goddess Cobb Salad with Chicken

• 480 Calories
• 27g Fat
• 25g Carbs
• 37g Protein

Panera’s salads have gotten a major upgrade, offering much more impressive protein options than before. The Green Goddess salad, in particular, stands out with 37 grams of protein, but there are plenty of other great options, too. For example, the Chicken Caesar Salad has 29g of protein, while the BBQ Chicken Salad packs in 32g.

When ordering a salad at Panera, be mindful of the side you choose. While bread or chips might be tempting, they add extra calories to your meal. If you’re trying to keep things light, fresh fruit, yogurt, or an apple make for great low-calorie sides.

High-Protein KFC

KFC is known for its delicious chicken, but sadly, there’s no grilled option right now. This is tough for those of us trying to keep our macros in check. It feels like a real missed opportunity, especially when grilled chicken is such a healthy go-to choice.

You can find my full KFC menu nutrition guide here.

Highest Protein KFC Menu Item

36 Pc. Chicken Nuggets

• 1,260 Calories
• 54g Fat
• 74g Carbs
• 108g Protein

When you’re thinking about KFC, it’s easy to assume that a bucket of chicken is the best option for protein. But, with so many pieces of chicken in the bucket, it’s tough to calculate exactly how much protein or calories you’re getting. So, the real winner here is the 36-piece chicken nugget order, packed with over 100 grams of protein.

If 36 nuggets sounds too much, no worries! Each nugget has just 35 calories and 3 grams of protein, so you can easily build a meal with them. Alternatively, if you’re craving something different, the Classic Chicken Sandwich offers a good balance, with 34 grams of protein and 650 calories, making it a solid choice for a fried chicken fix.

Highest Protein KFC Menu Item Under 500 Calories

Original Recipe Chicken Breast

• 390 Calories
• 21g Fat
• 2g Carbs
• 39g Protein

When it comes to choosing a chicken breast at KFC, it’s all about getting the most for your money. Whether you pick the fried or grilled version, you’re in for a solid protein boost.

If you’re watching your calories, the Grilled Chicken Breast is a great pick with just 210 calories and 38g of protein. The Original Recipe version, while tasty, has 390 calories but still offers 39g of protein.

High-Protein Subway

When you’re craving a high-protein sandwich, Subway’s the place to go. With endless customization options, you can easily adjust any sandwich to meet your macro needs. It’s all about picking what works for you, whether that’s extra protein or lighter ingredients.

You can find my full post on eating high-protein at Subway here.

Highest Protein Subway Menu Item

The Beast Footlong

• 1.460 Calories
• 88g Fat
• 90g Carbs
• 80g Protein

If you’ve got a massive hunger to satisfy, Subway’s “Beast” sandwich is here for you. Packed with a mix of pepperoni, salami, ham, roast beef, turkey, provolone, and fresh veggies, it’s definitely a hearty meal. Just be prepared—this big guy comes in at nearly 1,500 calories.

But hey, don’t stress if you’re watching your calorie count. Subway offers plenty of lighter options, so you don’t have to miss out on flavor while keeping things in check.

Highest Protein Subway Menu Item Under 500 Calories

Steak & Cheese No Bready Bowl

• 380 Calories
• 19g Fat
• 12g Carbs
• 42g Protein

For those looking to pack in the protein without all the extra calories, Subway offers a “No Bread Bowl” option. These bowls have all the same tasty fillings from a sandwich, but without the bread or wrap, making them a great choice for anyone craving a high-protein, low-calorie meal.

A grilled chicken bowl, for instance, only has 200 calories but offers a whopping 35 grams of protein. It’s a great way to stay on track with your fitness goals, and when you compare it to a salad, you’ll get twice the protein without the carbs. So, if you’re after protein, ditch the bread and grab a bowl!

High-Protein Starbucks

If you’re stopping by Starbucks for coffee, don’t worry about finding a snack to go with it. While their menu isn’t huge, there are still some tasty choices. Whether you’re in the mood for something sweet or savory, you’ll find something to satisfy your cravings.

You can find my full Starbucks menu nutrition guide here.

Highest Protein Starbucks Menu Item

Turkey, Provolone & Pesto Panini

• 520 Calories
• 19g Fat
• 53g Carbs
• 32g Protein

If you’re craving a tasty, filling lunch, the Turkey, Provolone, & Pesto Panini from Starbucks is a great choice. With 500 calories and 34 grams of protein, it’ll keep you satisfied through the afternoon. It’s a solid option when you need something to fuel your day.

Starbucks also offers protein boxes, but they’re a bit lighter on the protein side. While they pack around 500 calories too, you’ll find anywhere from 20-25 grams of protein, making them a bit less protein-packed compared to the panini.

Highest Protein Starbucks Menu Item Under 500 Calories

Egg & Cheddar Protein Box

• 470 Calories
• 25g Fat
• 40g Carbs
• 23g Protein

Starbucks offers a variety of “protein boxes,” but some don’t pack much of a punch when it comes to protein. If you want the most protein for the least calories, the Egg & Cheddar Protein Box is the way to go.

Just to put it in perspective, the peanut butter and jelly box has over 500 calories and only 20 grams of protein. While the Egg & Cheddar box does have a bit more fat due to the whole egg and cheese, it’s mostly healthy fat—so you don’t need to worry too much about it.

High-Protein Panda Express

Panda Express lets you mix and match main dishes with sides, so the calories can really vary. If you’re curious about the highest calorie meal, it’s an entree with one side. The highest protein option, though, is a single dish packed with protein to fuel your day.

You can find my full Panda Express menu nutrition guide here.

Highest Protein Panda Express Bowl

Chow Mein with Teriyaki Chicken Bowl

• 850 Calories
• 43g Fat
• 94g Carbs
• 54g Protein

If you’re looking to fuel up with a solid amount of protein, Panda Express has you covered. The chicken teriyaki on its own packs the most protein, making it a great choice if you’re trying to hit those protein goals.

But here’s the kicker—pair it with the chow mein, and you’ve got a meal that’s over 50 grams of protein! It’s almost double the protein you’d get from steamed white rice. So, if you’re hungry for a satisfying and protein-packed meal, this combo’s a winner.

Highest Protein Panda Express Entree

Teriyaki Chicken

• 340 Calories
• 13g Fat
• 14g Carbs
• 41g Protein

When it comes to fast food, finding a solid protein source can be tricky. But the chicken at Panda Express is a winner, offering 41 grams of protein for just over 300 calories. It’s a smart choice if you’re looking to fill up without breaking the calorie bank.

Of course, you’ll likely add a side or two, and that’s where the calorie count can climb. Still, it’s hard to beat the chicken as a high-protein option when you’re in a rush and craving something quick and satisfying.

Is Fast Food a Good Source of Protein?

When it comes to fast food, many people don’t immediately think of protein. But surprisingly, you can find protein-packed options in places like burgers, chicken sandwiches, and even some salads. Still, the protein doesn’t always come with the healthiest extras like high-fat content, sodium, and sugar. These are the things that can quickly derail any health benefits.

The problem with fast food protein is not just the protein itself but also the other ingredients that come along for the ride. While burgers and fried chicken do provide protein, they’re often loaded with extra calories, unhealthy fats, and preservatives. Even though they hit your protein goals, they can easily throw off the balance of a healthy diet if consumed too often.

However, not all fast food is created equal, and there are ways to make smarter choices. Opting for grilled items, salads, or protein bowls can offer a healthier protein source. Balancing these choices with more nutrient-dense foods like chicken breast, eggs, and plant-based proteins will ensure you’re fueling your body in the best possible way.

Fast Food Can Still Help You Reach Protein Goals

Fast food doesn’t always get the best reputation, especially when it comes to health. But, surprisingly, it can be a good source of protein if you choose the right options. You don’t have to ditch your diet just because you’re grabbing a quick meal.

Grilled is Better Than Fried

When it comes to protein, grilled meats are your best friend. Grilled chicken, for example, gives you much more protein than fried chicken. So, swapping fried for grilled could make a big difference in your meal.

Add Extra Protein Where You Can

One simple trick to increase your protein intake is by ordering extra meat. Many fast food places like Panera and Chipotle offer this option. It’s an easy way to make your meal more filling and protein-packed.

Make Sneaky Substitutions

Don’t be afraid to get creative with your meal choices. For instance, adding cheese can boost the protein in your sandwich or salad. These little swaps can help you get more of the good stuff without much effort.

It’s All About Being Resourceful

The key is to be resourceful and explore what each menu offers. With a little thought, you can often find ways to add more protein to your order. So yes, enjoying fast food and still hitting your protein goals is totally possible.