If you’re looking to boost your protein intake while dining at fast food restaurants, there are several menu items that offer a substantial amount of protein. Incorporating protein-rich foods into your diet can be beneficial for muscle recovery, satiety, and overall health. Here’s a comprehensive guide to some of the highest protein fast food items you can order from popular chains across the United States:
1. Grilled Chicken Sandwiches
Grilled chicken sandwiches are a popular choice for those seeking a protein-rich option with lower fat content compared to fried alternatives. They typically feature a grilled chicken breast served on a bun with toppings like lettuce, tomato, and mayonnaise.
Protein Content:
Chick-fil-A Grilled Chicken Sandwich: Provides approximately 29 grams of protein per serving.
McDonald’s Artisan Grilled Chicken Sandwich: Contains around 36 grams of protein per serving.
2. Chicken Salad
Chicken salads offer a nutritious blend of vegetables and grilled or fried chicken pieces, making them a satisfying and protein-packed meal option.
Protein Content:
Wendy’s Power Mediterranean Chicken Salad: Contains about 42 grams of protein per serving.
Panera Bread Modern Greek Salad with Chicken: Provides approximately 34 grams of protein per serving.
3. Grilled Chicken Nuggets
Grilled chicken nuggets are a healthier alternative to traditional fried nuggets, providing a good source of protein without excess fat.
Protein Content:
Chick-fil-A Grilled Chicken Nuggets (12-piece): Offers approximately 36 grams of protein per serving.
Wendy’s Grilled Chicken Nuggets (10-piece): Contains around 34 grams of protein per serving.
4. Egg White Breakfast Sandwiches
Egg white breakfast sandwiches are a great way to start the day with a protein boost while keeping calories in check.
Protein Content:
Starbucks Egg White & Roasted Red Pepper Sous Vide Egg Bites: Provides approximately 13 grams of protein per serving.
Dunkin’ Egg White Dunkin’ Bowl: Contains around 14 grams of protein per serving.
5. Protein Style Burgers (Bun-less)
Ordering your burger protein-style (without the bun) can reduce carbohydrate intake while focusing on the protein-rich components.
Protein Content:
In-N-Out Protein Style Double-Double: Provides approximately 42 grams of protein per serving.
Five Guys Bacon Cheeseburger (bun-less): Contains around 35 grams of protein per serving.
6. Greek Yogurt Parfaits
Greek yogurt parfaits are a nutritious and protein-packed option for breakfast or as a snack.
Protein Content:
McDonald’s Fruit ‘N Yogurt Parfait: Provides approximately 12 grams of protein per serving.
Starbucks Honey Greek Yogurt with Mixed Berries: Contains around 14 grams of protein per serving.
7. Grilled Chicken Wraps
Grilled chicken wraps are a portable and protein-rich option for a quick meal on the go.
Protein Content:
Chick-fil-A Grilled Chicken Cool Wrap: Provides approximately 38 grams of protein per serving.
McDonald’s Grilled Chicken & Ranch McWrap: Contains around 32 grams of protein per serving.
8. Burrito Bowls with Chicken
Opting for a burrito bowl with chicken instead of a traditional burrito can be a healthier choice that’s still packed with protein.
Protein Content:
Chipotle Chicken Burrito Bowl: Provides approximately 32 grams of protein per serving.
Qdoba Grilled Adobo Chicken Burrito Bowl: Contains around 30 grams of protein per serving.
9. Grilled Fish Tacos
Grilled fish tacos offer a delicious and protein-rich alternative to beef or chicken options.
Protein Content:
Rubio’s Grilled Gourmet Taco with Mahi Mahi: Provides approximately 18 grams of protein per serving.
Del Taco Grilled Fish Taco: Contains around 12 grams of protein per serving.
10. Protein-Packed Salads
Many fast food chains offer protein-packed salads with grilled chicken, steak, or seafood as the main protein source.
Protein Content:
Chipotle Steak Salad: Provides approximately 39 grams of protein per serving.
Subway Oven Roasted Chicken Salad: Contains around 23 grams of protein per serving.
Tips for Choosing High-Protein Fast Food Items
When selecting high-protein options at fast food restaurants, keep the following tips in mind:
Avoid Fried Foods: Opt for grilled, roasted, or baked options to reduce fat intake.
Choose Lean Proteins: Select chicken breast, turkey, fish, or lean cuts of beef for higher-quality protein.
Watch Portion Sizes: Be mindful of portion sizes to avoid excess calorie intake.
Customize Your Order: Modify menu items to suit your dietary preferences, such as skipping high-calorie dressings or sauces.
Conclusion
While fast food is often associated with high-calorie and unhealthy options, many chains offer protein-rich alternatives that can be enjoyed as part of a balanced diet. Incorporating these high-protein fast food items into your diet occasionally can provide a convenient and satisfying way to meet your protein needs while on the go. Remember to balance your meals with plenty of fruits, vegetables, whole grains, and healthy fats to support overall health and well-being.