You're between meetings, the gym just wrecked you, or you're on a road trip and the next real restaurant is 90 miles away. You need protein, and you need it from a drive-through. The good news: most major chains have at least one high protein fast food option that delivers 30g+ protein without forcing you to eat 1,200 calories of fried batter.
Here's what to order at 8 chains, plus a protein-per-dollar comparison so you know where your money goes furthest.
The Best High Protein Orders by Chain
Chick-fil-A
Grilled Nuggets, 12-count — 38g protein, 200 cal, 2g carbs, 5g fat. Arguably the single best protein-per-calorie item in all of fast food. Pair with a side salad (3g protein) and you're at 41g protein for under 280 calories.
Grilled Chicken Sandwich — 32g protein, 320 cal. A more filling option if you want bread with your meal.
Chipotle
Double Chicken Bowl (no rice, extra protein) — approximately 70g protein, 420 cal, 12g carbs, 16g fat. Ask for double chicken, fajita veggies, fresh tomato salsa, and lettuce. This is the single highest-protein fast food order under 500 calories.
Standard Chicken Bowl with rice and beans — approximately 45g protein, 660 cal. More balanced if you need carbs for fuel.
Subway
Chicken Breast Footlong (on wheat) — 36g protein per 6-inch, 72g for the full footlong. A 6-inch runs about 310 calories. Load it with vegetables for volume at minimal calorie cost.
Wendy's
Baconator — 57g protein, 940 cal, 38g carbs, 62g fat. Massive protein but also massive calories. Best for bulking or post-heavy-lifting days.
Grilled Chicken Sandwich — 33g protein, 370 cal. The leaner Wendy's pick.
McDonald's
2x McChicken (no mayo) — 28g protein, 580 cal. Dropping the mayo saves about 200 calories and 22g fat across both sandwiches.
Quarter Pounder with Cheese — 30g protein, 520 cal. A single item that clears the 30g mark.
Taco Bell
Power Menu Bowl (chicken) — 26g protein, 470 cal. Not quite 30g, but add a side of black beans (+5g protein) and you're there.
2x Chicken Cantina Tacos — 24g protein, 340 cal. Lower calorie density if you're cutting.
Popeyes
Blackened Chicken Tenders (5-piece) — 37g protein, 260 cal, 2g carbs, 8g fat. Popeyes' best-kept secret. The blackened tenders skip the breading entirely, delivering a protein-to-calorie ratio that rivals Chick-fil-A's grilled nuggets.
Arby's
Classic Roast Beef — 23g protein, 360 cal. Double it up to a Half Pound Roast Beef for 40g protein at 590 cal.
Protein Per Dollar: Which Chains Give the Best Value?
Price matters, especially if you're eating out frequently. Here's an approximate protein-per-dollar comparison for the items above (prices vary by location).
| Chain + Item | Protein | Approx. Price | Protein/Dollar |
|---|---|---|---|
| Chipotle Double Chicken Bowl | 70g | $12.50 | 5.6g/$1 |
| Subway Chicken Breast Footlong | 72g | $9.00 | 8.0g/$1 |
| McDonald's 2x McChicken (no mayo) | 28g | $3.60 | 7.8g/$1 |
| Chick-fil-A Grilled Nuggets 12-ct | 38g | $6.50 | 5.8g/$1 |
| Wendy's Grilled Chicken Sandwich | 33g | $5.80 | 5.7g/$1 |
| Arby's Classic Roast Beef | 23g | $5.00 | 4.6g/$1 |
| Taco Bell Power Menu Bowl | 26g | $6.00 | 4.3g/$1 |
| Popeyes Blackened Tenders 5-pc | 37g | $6.50 | 5.7g/$1 |
Takeaway: Subway and McDonald's win on pure protein-per-dollar. Chipotle and Chick-fil-A cost more but deliver cleaner macros with less fat and fewer processed ingredients.
Quick Rules for Any Chain
If your chain isn't listed, these rules work everywhere:
- Grilled beats fried. Breading adds 150-250 calories and 15-20g carbs per piece.
- Double the protein, not the sides. An extra patty or double meat adds 15-25g protein for a fraction of the calories you'd get from fries or a shake.
- Skip sugary sauces. BBQ sauce, honey mustard, and sweet chili add 50-100 calories per packet with zero protein.
- Ask for nutrition info. Every major chain has a PDF or app with full macros. Check before you order.
For complete meal combos with full macro breakdowns at each chain, see our high protein fast food meals guide. If you prefer cooking at home, our high protein low calorie meals list has 15 recipes under 500 calories.
Let DinePick Do the Research
Comparing menus across chains takes time you don't have at the drive-through. DinePick filters any restaurant menu by protein, calories, and your dietary needs in seconds — join the waitlist to get access.