We all want to eat out sometimes, or we eat out simply for convenience and efficiency. This is why fast food can be an appealing option. The only downfall, of course, is that a lot of it is not so healthy for you.
Good news! We did some digging for you and found some high protein low calorie fast food options to choose from. This is not to say to eat at fast food restaurants every day. Moderation is key, as they say!
We have dug into seven popular fast food chains and five different healthier food option at each one. The best part is, is that they are all under 500 calories!
1. McDonald’s
- Ranch Chicken Snack Wrap (grilled): 290 calories, 19g protein
- Cheeseburger: 300 calories, 15g protein
- 6 PC Chicken McNuggets: 280 calories, 13g protein
- Sausage Burrito: 300 calories, 12g protein
- Egg McMuffin: 300 calories, 17g protein
2. Burger King
- Croissan’wich Ham, Egg & Cheese: 370 calories, 17g protein
- Bacon, Egg & Cheese Biscuit: 400 calories, 13g protein
- Breakfast Burrito Jr: 370 calories, 15g protein
- Spicy Crispy Chicken Jr: 390 calories, 12g protein
- 10 PC Chicken Nuggets: 430 calories, 20g protein
3. Taco Bell
- Bean Burrito (refried beans, cheddar cheese, diced onions, red sauce): 370 calories, 13g protein
- Cheesy Gordita Crunch Beef: 490 calories, 22g protein
- Chalupa Supreme Beef: 370 calories, 14g protein
- Soft Taco Supreme Beef (beef, cheddar cheese, tomatoes, lettuce, reduced-fat sour cream): 210 calories, 11g protein
- Cantina Chicken Soft Taco (chicken, cheddar cheese, lettuce, pico de gallo, avocado ranch sauce): 220 calories, 12g protein
4. Wendy’s
- Large Chili: 370 calories, 25g protein
- 6 PC Chicken Nuggets: 260 calories, 14g protein
- Double Stack: 400 calories, 23g protein
- Bacon, Egg & Swiss Croissant: 420 calories, 18g protein
- Spicy Chicken Sandwich: 470 calories, 28g protein
5. Subway
- 6″ Black Forest Ham Sub: 290 calories, 18g protein
- 6″ Turkey Breast Sub: 290 calories, 19g protein
- 6″ Veggie Delite Sub: 220 calories, 10g protein
- 6″ Sweet Onion Chicken Teriyaki Sub: 370 calories, 24g protein
- 6″ Rotisserie-Style Chicken Sub: 320 calories, 26g protein
6. Chic-fil-A
- Bacon, Egg & Cheese Biscuit: 420 calories, 15g protein
- Hashbrown Scramble Bowl: 470 calories, 29g protein
- Sausage, Egg & Cheese Muffin: 490 calories, 23g protein
- Chic-fil-A Chicken Sandwich: 420 calories, 29g protein
- Spicy Chicken Sandwich: 450 calories, 28g protein
7. Panera Bread
- Egg & Cheese on Artisan Ciabatta: 380 calories, 20g protein
- Southwest Chicken Melt on Country Rustic Sourdough (half):
400 calories, 22g protein - Green Goddess Cobb With Chicken (salad, whole): 480 calories, 37g protein
- Mango Smoothie With Greek Yogurt (16 fl oz): 300 calories, 13g protein
- Homestyle Chicken Noodle Soup (bowl): 150 calories, 14g protein
Summary
When choosing your meals at these—or any—restaurants, keep a close eye on sauces, dips, and dressings. Those little extras may seem harmless, but they’re sneaky calorie boosters that can pile on fat, sugar, and sodium faster than you’d expect. A drizzle here and a dip there can turn a high-protein, low-calorie meal into something very different, so asking for sauces on the side or using them sparingly can make a big difference.
And that’s a wrap! We hope this list helps make ordering out a little easier while still keeping your goals in check. High-protein, low-calorie fast food options do exist—you just need to know where to look.
