15 Low Calorie + High Protein Fast Food Options

These 15 Low Calorie High Protein Fast Food Options give you lots of options at all your favorite fast food spots.

When it comes to fast food, people often associate it with high calories, fat, and unhealthy eating habits. However, if you are looking to maintain a healthy diet while still enjoying fast food, there are plenty of low-calorie, high protein options available.

In this article, I will share 15 fast food options that are both nutritious and delicious.

If you are looking for fast food specific options, you should check out my Best Low Calorie Fast Food Meals article. The article below will be a general guide to ordering low calorie, high protein fast food meals.

Why Low Calorie and High Protein?

Low calorie and high protein foods are essential for weight loss and maintaining a healthy diet.

Low calorie foods help you consume fewer calories, which can aid in weight loss.

High protein foods help you stay full for longer periods, preventing you from overeating and snacking on unhealthy food items.

15 Low Calorie High Protein Fast Food Options

These 15 low calorie high protein fast food options are meant to be used at many different fast food spots. If you are looking for a restaurant specific guide, I have one of those as well. Check out this Best Low Calorie Fast Food Meals guide.

1. Grilled Chicken Sandwich

A grilled chicken sandwich is a great option for a low calorie, high protein meal. Choose a whole grain bun and avoid adding extra sauces to keep the calories low.

Average calories: 372
You can find at many fast food restaurants like McDonalds (366 calories), Chick Oil A (380 calories), and Carl’s Jr/Hardees (370 calories)
Low calorie tips: skip sauces and cheese to cut lots of calories. Ask for extra veggies to boost nutrition. Ask for whole wheat bread if they have it.

2. Grilled Chicken Wrap

A grilled chicken wrap is another great option for a quick, low calorie meal. Look for whole wheat or spinach wraps for added nutrition.

Average calories: 484
You can find at many fast food restaurants like McDonalds (766 calories for full wrap or 221 for snack wrap), Wendy’s (300 calories), and Arby’s (650 calories)
Low calorie tips: choose the smaller wrap when available, skip sauces and cheese to cut calories further.

3. Grilled Chicken Salad

A grilled chicken salad is a delicious way to get your protein and greens in one meal. Opt for a light dressing or a vinaigrette to keep the calories low.

Average calories: 250
You can find at many fast food restaurants like Arby’s (250 calories) , Wendy’s (300 Calories), and Chipotle (445-650 calories)
Low calorie tips: skip cheese and choose a lighter dressing like lemon poppyseed or a vinaigrette.

4. Grilled Chicken Tacos

Grilled chicken tacos are a tasty, low calorie option. Choose soft corn tortillas and add fresh salsa and veggies for extra flavor.

Average calories: 171 per taco
You can find at many fast food restaurants like Chipotle (615 calorie for 3 tacos), Taco Bell (70 calorie per taco), and Del Taco (170 per taco)
Low calorie tips: if you can choose corn tortillas, they will save you more calories. Skip the cheese and sour cream to save more calories, and load up on salsa instead.

5. Egg White Breakfast Sandwich

Egg white breakfast sandwiches are a great way to start your day with a high protein meal. Opt for whole wheat English muffins or bread for added nutrition.

Average calories: 180
You can find at many fast food restaurants like McDonalds (260 calories), Chick fil A (290 calories), and Starbucks (230 calories)
Low calorie tips: skip the hash browns and unhealthy sides. If you really need more food get a cup of fruit.

6. Grilled Chicken Nuggets

Grilled chicken nuggets are a healthier alternative to the classic fried option. Dip them in a low calorie dipping sauce for added flavor.

Average calories: 130
You can find at fast food restaurants like Chick Fil A (130 calories for 8 nuggets),
Low calorie tips: skip the dips and sauces and get a side salad as a side dish and skip the fries.

7. Grilled Chicken Strips

Grilled chicken strips are another low calorie, high protein option. Dip them in a light dressing or a low calorie sauce for added flavor.

Average calories: 170
You can find at fast food restaurants like Popeyes (170 calories for 3 strips)
Low calorie tips: skip the dips and sauces. And instead of fries, get a side salad.

8. Grilled Chicken Caesar Salad

A grilled chicken Caesar salad is a classic option for a healthy meal. Opt for a light dressing or a vinaigrette to keep the calories low.

Average calories: 408
You can find at many fast food restaurants like Wendy’s (339 calories), Chick Fil A (400 calories), and McDonalds (487 calories).
Low calorie tips: ask for the dressing on the side and use only 1/2, skip the croutons to save more calories.

9. Grilled Chicken Skewers

Grilled chicken skewers are a tasty way to get your protein in a low calorie meal. Add veggies to the skewers for extra nutrition.

Average calories: 150 each
You can find at many family owned take out restaurants including Thai, Middle Eastern, and Greek restaurants.
Low calorie tips: get with a salad in place of pita bread.

10. Veggie Burger

A veggie burger is a great option for a low calorie, high protein meal. Opt for whole wheat buns and add fresh veggies for added nutrition.

Average calories: 417
You can find at many fast food restaurants like Smashburger (640 calories), McDonalds (223 calories), and Burger King (390 calories)
Low calorie tips: skip the cheese to cut the calories (a given if you are vegan) and the sauces to save calories. Ask for double veggies to boost nutrition.

11. Turkey Burger

A turkey burger is a healthier alternative to the classic beef burger. Choose whole wheat buns and add fresh veggies for added nutrition.

Average calories: 536
You can find at many fast food restaurants like Smashburger (580 calories), Burger King (530 calories), Carl’s Jr/Hardees (500 calories)
Low calorie tips: skip the cheese and the sauces to save calories. Ask for double veggies to boost nutrition.

12. Grilled Fish Sandwich

A grilled fish sandwich is a great option for a low calorie, high protein meal. Choose a whole grain bun and avoid adding extra sauces to keep the calories low.

Average calories: 450
Most fast food chains only have a breaded fish sandwich, which averages at about 600 calories. But some family owned fast food spots will have a grilled and unbranded version.
Low calorie tips: make sure you look for un breaded fish and skip cheese and cream sauces.

13. Grilled Fish Tacos

Grilled fish tacos are a delicious, low calorie option. Choose soft corn tortillas and add fresh salsa and veggies for extra flavor.

Average calories: 300 calories
Found at many small casing fast food restaurants (like Rubio’s) and family owned Mexican fast food restaurants.
Low calorie tips: skip the cream sauce and always ask for grilled, un breaded tacos.

14. Grilled Chicken Bowl

A grilled chicken bowl is a tasty way to get your protein and veggies in one meal. Opt for brown rice and avoid adding extra cheese to keep the calories low.

Average calories: 492
You can find at many fast food restaurants like Taco Bell (470 calories), Chipotle (200-750 calories), and El Pollo Loco (550 calories)
Low calorie tips: skip the cheese, tortillas or tortilla strips and sour cream to save calories. Omitting the guacamole will also lower calories, but it’s pretty darn healthy so maybe ask for just 1/2.

You might like this Guide to Low Calorie High Protein Chipotle Bowls!

15. Grilled Chicken Teriyaki Bowl

A grilled chicken teriyaki bowl is a delicious way to get your protein and carbs in one meal. Opt for brown rice and avoid adding extra sauce to keep the calories low.

Average calories: 300
Found at many small business restaurants and some chain restaurants like Panda Express (299 calories)
Low calorie tips: add in veggies or double them to boost nutrition and eat more food for less calories. And ask for less rice to help cut calories.

Tips to Ordering Healthy at Fast Food Restaurants

While it may seem difficult to find healthy options at fast food restaurants, there are a few tips you can follow to ensure you are making the best choices for your health.

Look for grilled options: Grilled items are usually lower in calories and fat compared to fried items. Opt for grilled chicken, fish, or veggies.
Skip the extras: Extra toppings like cheese, sauces, and dressings can add up in calories quickly. Avoid adding unnecessary extras to keep the calorie count low.
Choose whole grains: When possible, opt for whole grain bread or buns for added nutrition and fiber.
Load up on veggies: Adding veggies to your meal is a great way to increase the nutritional value and keep the calorie count low. Look for salads, wraps, and bowls with plenty of veggies.
Watch your portions: Fast food portions are often much larger than necessary. Consider sharing a meal or saving half for later to avoid overeating.
Avoid sugary drinks: Sugary drinks can add a significant amount of calories to your meal. Opt for water, unsweetened tea, or diet soda instead.

By following these tips, you can make healthier choices while still enjoying the convenience of fast food. Don’t be afraid to ask for modifications or substitutions to make your meal even healthier.

Frequently Asked Questions (FAQ)

Can I still enjoy fast food while on a diet?

Absolutely! Many fast food restaurants offer low calorie, high protein options that can fit into a healthy diet. Just be sure to make smart choices and watch your portions.

Are all salads at fast food restaurants healthy?

Not necessarily. Some salads can be loaded with calories and unhealthy toppings like fried chicken or creamy dressings. Look for salads with plenty of veggies and grilled protein options.

Can I customize my fast food order to make it healthier?

Yes! Don’t be afraid to ask for modifications or substitutions to make your meal even healthier. For example, you can ask for a burger without the bun or a salad without the dressing.

What should I do if I can’t find a healthy option at a fast food restaurant?

If you’re in a situation where there are no healthy options available, try to make the best choice possible. Look for grilled protein options and skip the extras like cheese and sauces.

Can I still enjoy a treat at a fast food restaurant while on a diet?

Yes, but in moderation. Treats like french fries and milkshakes can be high in calories and should be enjoyed sparingly. Consider sharing with a friend or saving half for later.

Final Thoughts

Fast food doesn’t have to be synonymous with unhealthy. With a little research and some smart choices, you can find plenty of low calorie high protein options at your favorite fast food restaurants.

Whether you’re in a rush, traveling, or just in the mood for a quick bite, there are plenty of healthy options to choose from.

So the next time you’re at a fast food restaurant, try one of these delicious and nutritious options!