High-Protein Fast Food Options: What to Order When You're On the Go

Before we get stuck into nutritious food options when you're out with friends, on the go or scrolling your phone for something to order, fast food isn’t “bad.” It’s just… food. And for most of us, life is a mix of moments when you can cook a meal from scratch and know every ingredient, and moments when you're socialising or need something quick and convenient.

Having some solid, high-protein fast food options in your pocket isn't about being scared of a meal ruining your progress or demonising foods, but about simply equipping yourself with knowledge so that in those moments when you're grabbing a quick meal and still want to keep it nutritious or hit your protein goal, you're sorted.

Why choose high-protein options?

Whether you're strength training, trying to build muscle, managing your weight, or just want to order something that will actually leave you feeling satisfied, protein is your best friend. It takes longer to digest than simple carbs, meaning it keeps you fuller for longer, supports muscle repair and growth, and helps stabilise your blood sugar so you're not reaching for a little sweet treat 45 minutes later.

The general rule of thumb most nutritionists recommend is aiming for around 25 to 40 grams of protein per meal, though this varies depending on your body weight, goals, and overall daily intake. When you're eating out, this is totally achievable if you order smart.

The key things to look for: grilled over fried, protein as the centrepiece of the meal (not just a side thought), and add-ons that actually increase the dish's nutritional content (like extra chicken, eggs, vegetables, or legumes, rather than just cheese and sauce).

Best high-protein fast food options

Here's a breakdown of some of the best things you can order to keep the protein high, depending on what kind of restaurant you're at.

Burger joints

Burgers get written off, but they're actually not a bad shout. The key is to consider the cooking method and add-ons. A grilled chicken burger or wrap typically lands around 25 to 30 grams of protein. If breakfast is on the menu, an egg-and-cheese muffin can clock in at around 15 to 20 grams, making it a solid option when you're in a pinch. Don't stress about ditching the bun (unless you're actually gluten-free), but if you're trying to make the most nutritious choice, you may want to skip the large fries and soda combo and opt for avocado or tomato sauce instead of creamy sauces.

Sandwich bars

Honestly, sandwich bars are one of the easiest places to eat well when you're busy and one of the most flexible fast food options because you can usually build the whole thing yourself. Go for a sandwich with double protein (chicken, turkey, tuna, or steak), load up on salad and vegetables, and choose a lighter sauce. Depending on its size, you can easily hit 30 to 50 grams of protein.

Mexican spots

A burrito bowl with double chicken or steak, black beans, salsa, and guacamole is a genuinely great high-protein meal. You're looking at 30 to 55 grams of protein, depending on your choices and portion size. The beans add extra protein, fibre, and micronutrients, which is a bonus. Sour cream can add more protein, but it's also high in calories, so that's your call. You do you.

Fried chicken chains

When grilled options are available, fried chicken chains can actually deliver. Two grilled chicken pieces can come in around 35 to 40 grams of protein. Pair them with corn or a big fresh salad, and you've got a pretty good meal. It's not the most exciting plate of food in the world, but it absolutely does the job.

Smoothie bars

If you just need something quick post-workout or when you're on the go, a smoothie with protein powder and high-protein yoghurt can hit around 20-35 grams of protein, depending on what's in it. Many smoothie bars now have the nutritional info available for their recipes, too.

Ordering hacks to boost the protein

Regardless of where you're ordering from, a few simple swaps and additions that make a real difference:

• Ask for double protein. Most places will do this for a small upcharge, and it's so worth it if you're trying to hit your protein target.

• Add a side of eggs if it's breakfast time.

• Opt for grilled over fried wherever possible.

• Opt for lighter dressings and vinaigrettes instead of creamy dressings, or ask for the dressing on the side.

It's not about being perfect all the time, avoiding fast food for your entire life, or feeling guilty when you treat yourself (our owner and head trainer, Kayla Itsines, often talks about the wide range of food she eats and orders); it's just about knowing how to make the most of the options in front of you.

Fast food ain't the enemy

For most people, trying to completely eliminate fast food usually just leads to guilt, massive cravings, or a boring lifestyle where you feel like you can't say yes to things unless it's grilled chicken. The goal here is to make informed choices most of the time so you feel your best and are setting yourself up for long-term health, knowing that when you do pull up to a drive-through or grab something quick, you can still make it work for you.

Know your go-to orders at your favourite spots. Keep protein at the centre of your choice. Enjoy your food. And move on with your day.

That's it.