In today’s fast-paced world, achieving health goals can be challenging, especially when fast food becomes the only viable option. While many people assume that fast food is inherently unhealthy, several chains now offer meals rich in essential nutrients like protein.
Protein plays a critical role in muscle repair, satiety, and overall bodily functions, making it an important component of any diet. Fortunately, some fast-food meals can provide over 30 grams of protein per serving, helping you maintain your health goals while on the go.
Registered dietitian Mary Sabat, MS, RDN, LD, emphasizes that protein intake should be prioritized in every meal, ideally between 20 and 40 grams, to support muscle building, repair, and satiety.
This article highlights ten fast-food meals that deliver at least 30 grams of protein to help you make better choices when you’re in a rush.
High-Protein Healthy Fast Food
1. Chick-fil-A Grilled Nuggets: 38g Protein
Nutrition (Per 12-count order):
Calories: 200
Fat: 4.5g (Saturated Fat: 1g)
Sodium: 660mg
Carbohydrates: 2g (Fiber: 0g, Sugar: 1g)
Protein: 38g
Why It’s Healthy:
Chick-fil-A is known for its commitment to offering healthier alternatives like grilled nuggets. These 38 grams of protein-packed nuggets provide a lean source of nutrition without the excessive fats or carbs commonly found in fried options.
Not only are they low in calories at 200 calories, but they are also ideal for individuals looking to increase muscle mass or stick to a low-carb diet.
Expert Opinion: Mary Sabat suggests opting for grilled over fried for the added benefit of lean protein and fewer calories.
2. Subway Rotisserie-Style ‘No Bready’ Bowl: 31g Protein
Nutrition (Per bowl):
Calories: 220
Fat: 8g (Saturated Fat: 3g)
Sodium: 810mg
Carbohydrates: 8g (Fiber: 3g, Sugar: 4g)
Protein: 31g
Why It’s Healthy:
Subway offers a versatile selection, including its No Bready Bowls, a healthier alternative to sandwiches for those watching their carb intake.
This particular bowl features juicy rotisserie-style chicken and fresh vegetables, packing in 31 grams of protein with only 220 calories.
Expert Tip: For a balanced meal, pair this bowl with a side of fruits or vegetables for added fiber.
3. Wendy’s Cobb Salad: 36g Protein
Nutrition (Per salad, without dressing):
Calories: 420
Fat: 23g (Saturated Fat: 8g)
Sodium: 960mg
Carbohydrates: 16g (Fiber: 3g, Sugar: 4g)
Protein: 36g
Why It’s Healthy:
Wendy’s offers a nutrient-dense Cobb Salad that’s not only loaded with grilled chicken but also contains bacon and hard-boiled eggs for extra protein.
With 36 grams of protein, this salad supports muscle recovery, energy, and satiety without the high calories of other fast-food options.
Note: Skip the dressing to avoid an additional 250 calories.
4. Chipotle Balanced Macro Bowl: 45g Protein
Nutrition (Per bowl):
Calories: 700
Fat: 33g
Carbohydrates: 61g
Protein: 45g
Why It’s Healthy:
Chipotle’s Balanced Macro Bowl is a powerhouse of nutrients, combining 45 grams of protein from chicken and black beans with healthy fats from guacamole.
It’s a meal designed to offer a balance between proteins, fats, and carbohydrates, making it an excellent choice for those following a macro-focused diet.
Expert Insight: Sabat explains that the protein and fiber in this bowl work together to keep you feeling fuller for longer, helping with portion control and balanced energy levels.
5. Panera Green Goddess Chicken Cobb Salad: 42g Protein
Nutrition (Per salad):
Calories: 510
Fat: 29g (Saturated Fat: 7g)
Sodium: 1,350mg
Carbohydrates: 23g (Fiber: 7g, Sugar: 11g)
Protein: 42g
Why It’s Healthy:
Panera’s Green Goddess Chicken Cobb Salad offers an impressive 42 grams of protein, sourced from grilled chicken, bacon, and eggs.
The addition of avocado brings healthy fats, while the salad base is rich in fiber and vitamins, contributing to heart health and digestion.
Tip: Choose lighter dressings or use half the portion to reduce calorie intake without sacrificing flavor.
6. Carl’s Jr. Charbroiled BBQ Chicken Sandwich: 33g Protein
Nutrition (Per sandwich):
Calories: 400
Fat: 40g (Saturated Fat: 5g)
Sodium: 1,330mg
Carbohydrates: 57g (Fiber: 3g, Sugar: 13g)
Protein: 33g
Why It’s Healthy:
The Charbroiled BBQ Chicken Sandwich at Carl’s Jr. offers a leaner option for those craving a protein-heavy meal on the go.
With 33 grams of protein and only 400 calories, it’s a balanced meal for those wanting to stay on track with their protein goals.
Watch Out: The high sodium content, however, can be a concern, so be mindful of your total sodium intake throughout the day.
7. Au Bon Pain Napa Chicken Avocado Wrap: 30g Protein
Nutrition (Per wrap):
Calories: 580
Fat: 24g (Saturated Fat: 4g)
Sodium: 810mg
Carbohydrates: 63g (Fiber: 6g, Sugar: 6g)
Protein: 30g
Why It’s Healthy:
This nutrient-rich wrap features 30 grams of protein and healthy fats from avocado. It combines grilled chicken with a variety of fresh vegetables, offering a fiber boost to aid digestion.
Tip: Split the wrap with a side of fruit for a balanced meal with a good protein-fiber ratio.
8. Chipotle Wholesome Lifestyle Bowl: 35g Protein
Nutrition (Per bowl):
Calories: 460
Fat: 29g
Carbohydrates: 18g
Protein: 35g
Why It’s Healthy:
This bowl features grilled chicken, fajita veggies, and guacamole, delivering a protein-packed meal with only 460 calories. It’s lower in carbs, making it a great option for those on a low-carb diet.
Pro Tip: Swap the chicken for carnitas for a flavor change, though this reduces protein to 26 grams.
9. Panera Turkey & Cheddar Sandwich: 41g Protein
Nutrition (Per sandwich, whole):
Calories: 770
Fat: 45g (Saturated Fat: 14g)
Sodium: 2,060mg
Carbohydrates: 52g (Fiber: 3g, Sugar: 4g)
Protein: 41g
Why It’s Healthy:
For turkey lovers, Panera’s Turkey & Cheddar Sandwich provides 41 grams of protein. However, this meal is high in sodium, so those with dietary restrictions should take note.
10. Au Bon Pain Toasted Chicken & Avocado Sandwich: 37g Protein
Nutrition (Per sandwich):
Calories: 620
Fat: 24g (Saturated Fat: 5g)
Sodium: 1,420mg
Carbohydrates: 67g (Fiber: 6g, Sugar: 4g)
Protein: 37g
Why It’s Healthy:
Another protein-heavy choice, the Toasted Chicken & Avocado Sandwich at Au Bon Pain is a satisfying, nutritious meal. With 6 grams of fiber and 37 grams of protein, it helps promote satiety and digestive health.
Conclusion:
Fast food doesn’t have to be unhealthy, especially if you choose high-protein options that support your fitness and health goals.
With meals offering over 30 grams of protein, like Chick-fil-A’s Grilled Nuggets and Subway’s Rotisserie-Style Bowl, you can still enjoy convenient food without sacrificing nutrition.
Many fast-food chains now offer balanced options that provide protein, healthy fats, and fiber, making it easier than ever to eat healthy on the go. Always check nutrition details to ensure the best choices for your diet.