Let’s face it: If you’re trying to stay as healthy as possible, stopping at the drive-thru on a regular basis isn’t a great idea. Eating too much fast food can have serious consequences on your health. But that doesn’t mean you have to give it up altogether in order to keep your body in great shape. One major key to choosing a healthy fast food meal is to prioritize high-protein, low-calorie options. And believe it or not, there are some good options out there!
So, what exactly should you order when your fast food cravings hit but you want to ensure you’re fitting enough protein into your diet? We’ve gathered insight from health experts to round up a few of the best options across an array of restaurants, from a Burger King double cheeseburger to a Wendy’s chicken wrap. Find it all below.
1. Chick-fil-A Grilled Chicken Sandwich
If you're craving chicken, going with a grilled option is your best bet for weight loss. Luckily, Chick-fil-A offers a grilled chicken sandwich that's both delicious and fairly good for your health.
"The Grilled Chicken Sandwich gives you 38 grams of lean protein with just 12 grams of fat, 2 grams of saturated fat, and 390 calories, making this the healthiest high-protein option on the menu," registered dietitian Mary Sabat, MS, RDN, LD tells Eat This, Not That! She recommends skipping sauce to go the healthiest possible route, but if your heart can't forgo condiments, the Zesty Buffalo Sauce is the best option.
2. Burger King Double Cheeseburger
While it's worth noting that red meat can take a toll on your heart when consumed in excess, choosing a cheeseburger for a high-protein fast food meal every now and then won't kill you. The Burger King Double Cheeseburger features two flame-grilled beef patties topped with melted cheese, lettuce, onions, pickles, and ketchup. It offers a mouthwatering taste without a high calorie load. Moreover, the beef patties contribute a significant amount of protein, which is essential for muscle repair and satiety. TikTok creator Amber (@amber_c_fitness), a weight loss coach who lost 160 pounds, says this option carries around 460 calories and 27 grams of protein. Not bad at all!
3. McDonald's Crispy Chicken Sandwich
Despite its indulgent name, this sandwich can be surprisingly low in calories and high in protein, particularly when compared to other menu items. Made with a tender chicken fillet, seasoned with a flavorful blend of spices, and served on a toasted bun, this sandwich provides a tasty meal option without excessive calories. Amber says this has 470 calories and 27 grams of protein. She suggests pairing it with a side of apples or a kid’s size fries for an additional 100 calories if you’re really craving that.
4. Wendy's Grilled Chicken Ranch Wrap
Love chicken wraps? You're in luck! According to Sabat, the Grilled Chicken Ranch Wrap from Wendy's can pack in a whopping 30 grams of protein for just 470 calories, making it a viable option for your next stop at the drive-thru.
"This wrap will be your healthiest choice for a high-protein meal at Wendy's," she tells ETNT. "For 470 calories, you get 27 grams of protein with 16 grams of fat and 5 grams of saturated fat, making it far better than any other of the fried choices on the menu." And if you really want to make it as healthy as possible, skip the ranch and the cheese.
5. Popeye's Blackened Chicken Tenders
Popeye's, anyone? Make sure to order these Blackened Chicken Tenders. They're seasoned with a blend of blackened spices, providing a flavorful taste experience. Despite their rich flavor, blackened tenders are still low in calories and pack a punch of protein, which is why Amber recommends them as a smart choice for those seeking a balanced and nutritious meal. Whether enjoyed on their own or paired with a side salad or veggies, Popeye’s blackened tenders only have 280 calories and 43 grams of protein and are a delicious option for anyone looking to indulge without guilt.
