High Protein Fast Food: The Best Orders at Major US Chains

What should you order at each chain?#

Chick-fil-A#

Grilled nuggets are the single best protein-per-calorie order on this list. The 12 count has 38 grams of protein for 200 calories, according to Chick-fil-A's nutrition page. For breakfast, the Egg White Grill packs 27 grams for 300 calories.

Compare that to the breaded versions. The 8 ct breaded nuggets are 250 calories for 27 grams, nearly double the calories of the 8 ct grilled nuggets (130 calories, 25 grams) for about the same protein. Check your dipping sauce too, since sauces carry their own calories and almost no protein. For bigger, higher-calorie orders, see our Chick-fil-A orders to bulk up.

Chipotle#

Chipotle now has an official High Protein Menu. The High Protein Cup is just a 4 oz side of adobo chicken: 180 calories and 32 grams of protein. Add one to any meal for a quick protein boost (Chipotle's page currently lists the chicken cup as temporarily unavailable, but a side of chicken has the same numbers).

For a full meal, the Double High Protein Bowl (double chicken, light white rice, black beans, fajita veggies, tomato salsa, cheese and extra lettuce) lists 81 grams of protein for 760 calories. That's a strong bulking meal. If you're cutting, drop the rice and cheese. Per Chipotle's nutrition facts, a 4 oz scoop of white rice is 210 calories and an ounce of cheese is 110. For more bowl and taco ideas, see our guide to high protein Mexican restaurant orders.

Subway#

Protein bowls are Subway's sandwiches without the bread, served over lettuce and spinach. According to Subway's US nutrition information (October 2026), the Subway Club bowl has 45 grams of protein for 410 calories, and the Grilled Chicken bowl has 48 grams for 620 calories. Those numbers don't include dressing, so go light on creamy sauces and lean on mustard, vinegar or a small drizzle of oil. Our Subway orders to bulk up covers footlongs, double meat and more bowl builds. If you're cutting rather than bulking, see what to order at Subway to lose weight. For another sub shop, our best high-protein Jersey Mike's orders show how much skipping the oil blend changes the numbers.

McDonald's#

McDonald's isn't built for lean protein, but you have options. The Egg McMuffin is 310 calories and 17 grams of protein, per the McDonald's nutrition calculator, one of the better breakfast sandwiches out there. For lunch, a Double Quarter Pounder with Cheese has 48 grams of protein for 740 calories: a lot of calories, but a real protein hit if you're bulking. The McDouble (390 calories, 22 grams) is the budget pick. Skip the combo: a medium fries adds 320 calories and only 5 grams of protein. More options are in our guide to McDonald's high protein orders.

Wendy's#

The Grilled Chicken Ranch Wrap has 28 grams of protein for 420 calories, according to Wendy's ordering site. Wendy's chili is also an underrated side: 280 calories and 19 grams of protein, per its nutrition listing. Swapping fries for chili turns a burger meal into a much higher protein one.

Taco Bell#

The Cantina Chicken Bowl (chicken, rice, black beans, guacamole, cheese and sauces) is 580 calories with 26 grams of protein, per Taco Bell's full nutrition information. That's under 5 grams per 100 calories, so it's a decent meal rather than a protein powerhouse. To push it higher, add extra chicken and go light on the creamy sauces. Our full list of Taco Bell high protein orders has better protein-per-calorie picks.

Starbucks#

Starbucks has quietly become one of the easier places to hit protein. The Egg White & Roasted Red Pepper Egg Bites are 170 calories and 12 grams of protein. The grande Vanilla Protein Latte lists 27 grams of protein for 310 calories. Egg bites plus a protein latte gets you 39 grams. See more drinks and food in our Starbucks high protein orders.

How do you make any fast food order higher in protein?#

Add meat, cut the bread, and swap the side. These customizations work almost anywhere:

• Double the meat. Most chains will do it for a small upcharge. It's the fastest way to raise protein without adding much fat or carbs.
• Drop the bun or tortilla. Order a bowl, a salad, or a burger "in a lettuce wrap" or "no bun." A bun or large tortilla can add a few hundred calories with little protein (a 12" Subway wrap alone is 300 calories).
• Swap the fries. Choose chili, a side salad, fruit, or an extra protein side like Chipotle's High Protein Cup.
• Grilled, not crispy. Grilled chicken almost always beats breaded on protein per calorie.
• Sauce on the side. Dip instead of drench, or pick salsa, mustard or hot sauce.
• Drink water, diet soda or unsweetened tea, or make your drink a protein drink.

What should you avoid when ordering for protein?#

Avoid anything that adds lots of calories without adding protein. The usual suspects:

• Crispy, breaded or fried items. The breading and frying oil add calories, while the protein stays about the same.
• Creamy sauces and dressings. Ranch, mayo-based sauces and creamy dressings are mostly fat. At Chipotle, a 2 oz scoop of sour cream is 110 calories with just 2 grams of protein.
• Shakes and sweet coffee drinks. Most are sugar and fat dressed up as dessert. Unless the label says it's a protein drink, assume it's a treat.
• Combos by default. Fries and a regular soda can add several hundred calories with almost no protein.

How do you find high protein options at places not on this list?#

In the US, restaurants with 20 or more locations must post calories on menus and provide full nutrition information, including protein, on request. Check the chain's website or app, then run the protein-per-100-calories math above.

Local spots and smaller chains are harder because nothing is published. That's where Menu Scan AI helps: snap a photo of the menu, and it estimates calories, protein, carbs and fat for each dish, then ranks the dishes against your goal, whether that's building muscle or staying in a deficit. For the logging side, see how to track macros when eating out.

If you're eating fast food on a bulk, the higher calorie orders here (the Double High Protein Bowl or a Double Quarter Pounder) can fit nicely. Our plan for how to bulk up for skinny guys explains how to set your calorie and protein targets.

Frequently asked questions#

What fast food has the most protein per calorie?#

Grilled chicken items usually win. Chick-fil-A's grilled nuggets have about 19 grams of protein per 100 calories (38 grams for 200 calories in a 12 count), and Chipotle's chicken High Protein Cup has about 18 grams per 100 calories. Both easily beat the "1 gram per 10 calories" bar for a great protein order.

Can you build muscle eating fast food?#

Yes, if your total calories and protein add up and you train consistently. Research shows lean-mass gains level off around 1.6 grams of protein per kilogram of body weight per day, and that protein can come from a burrito bowl as easily as a home-cooked meal.

What is the healthiest high protein fast food breakfast?#

Look for egg whites and lean meat on a small bread. Chick-fil-A's Egg White Grill (300 calories, 27 grams of protein) and Starbucks' Egg White & Roasted Red Pepper Egg Bites (170 calories, 12 grams) are both solid picks. McDonald's Egg McMuffin (310 calories, 17 grams) is a good option at the golden arches.

Is a protein bowl healthier than a sandwich?#

Usually it's lower in carbs because it skips the bread, while the protein stays the same. The catch is dressing: Subway's published protein bowl values don't include it, so add it carefully.

What is the highest protein fast food meal?#

On our list, it's Chipotle's Double High Protein Bowl, with 81 grams of protein for 760 calories, according to Chipotle. McDonald's Double Quarter Pounder with Cheese (48 grams, 740 calories) and Subway's Grilled Chicken Protein Bowl (48 grams, 620 calories before dressing) come next.

Sources#

• Morton et al., British Journal of Sports Medicine (2018), lean-mass gains leveling off around 1.6 g of protein per kg per day
• FDA: Menu Labeling Requirements, chains with 20 or more locations must post calories and provide nutrition information on request
• Chick-fil-A: 12 ct Grilled Nuggets, 200 calories and 38 g of protein
• Chick-fil-A: 8 ct Grilled Nuggets, 130 calories and 25 g of protein
• Chick-fil-A: 8 ct Nuggets, 250 calories and 27 g of protein for the breaded version
• Chick-fil-A: Egg White Grill, 300 calories and 27 g of protein
• Chipotle: High Protein Menu, High Protein Cup (180 calories, 32 g), Double High Protein Bowl (760 calories, 81 g) and Double High Protein Burrito (840 calories, 79 g)
• Chipotle: US Nutrition Facts (PDF), per-ingredient calories for white rice, cheese and sour cream
• Subway: U.S. Nutrition Information, October 2026 (PDF), Subway Club and Grilled Chicken protein bowl calories and protein
• McDonald's: Nutrition Calculator, Egg McMuffin, McDouble, Double Quarter Pounder with Cheese and medium fries
• Wendy's: Grilled Chicken Ranch Wrap, 420 calories and 28 g of protein
• Wendy's: Chili, 280 calories and 19 g of protein
• Taco Bell: Full Nutrition Info, Cantina Chicken Bowl: 580 calories and 26 g of protein
• Starbucks: Egg White & Roasted Red Pepper Egg Bites, 170 calories and 12 g of protein
• Starbucks: Vanilla Protein Latte, 310 calories and 27 g of protein in a grande