GLP-1 Friendly High-Protein Fast Food & Fast Casual [2026]: Dietitian’s Approved
As a registered dietitian, I understand that life can be hectic, and finding nutritious meal options on the go can be a challenge. When clients tell me they eat fast food or rely on fast-casual restaurants, I help them make better choices.
In this blog post, I’ll share some insights into high-protein fast food options that can help you stay on track with your weight loss goals while enjoying the convenience of quick meals occasionally.
Disclaimer: This article is for informational purposes only. The nutrition information can change at any time. Please visit the fast food website for the most up-to-date nutrition information.
How I Selected the Choices
First, I analyzed the nutrients
To find high-protein options at fast food restaurants, I turned to the handy online nutrition calculators provided by fast-food places. I did my best to keep choices at or over 25 grams of protein per meal. It wasn’t always possible, mainly because when I opted for higher protein options, the calories increased significantly.
But some restaurants truly surprised me!
I also reviewed calorie content to keep the options to approximately 500 calories.
Carbohydrates are a normal part of many fast food items, but by removing french fries and sodas, you can reduce the total carbohydrate intake significantly. Seriously, a large soda can easily have 116 grams of carbohydrates—all from sugar!
Last, whenever it was possible, I selected items that nourish the body rather than options that provide “empty” calories with little nutritional value.
Taking the time to explore the nutrition information in fast food places you visit often is something I strongly recommend.
Other considerations
I couldn’t resist getting some insider insights, so I reached out to a bunch of die-hard In-N-Out fans to spill the beans on their top high-protein picks.
But I didn’t stop there. I also threw in a mix of fast-casual spots like Panera Bread and Chipotle because—let’s be real—sometimes you want something quick but with a bit more balance.
Then I visited every single restaurant—it took me a few months to write this blog!
Chipotle
Chipotle stood out to me for a positive reason. In late 2025, they introduced a High-Protein Menu, and now, when you check their nutrition info online, you’ll notice some meals marked as “GLP-1 Friendly.” However, when I visited my local store in Miami, the menu was not yet implemented. Even so, I had no trouble creating a GLP-1-friendly, high-protein meal using the standard menu.
Chipotle is one of the first big fast-casual chains to recognize how people on GLP-1 medications are eating. Many of these menu choices match what I already suggest to my patients.
Since you can customize your meal at Chipotle, it’s simple to put together a high-protein, balanced option, even if you’re not very hungry. This flexible, real-world approach is what tends to work best for people on GLP-1 medications over time.
High-Protein, Lower-Calorie Bowl
36 g protein | 470 calories
This bowl includes adobo chicken, supergreens, fajita vegetables, fresh tomato salsa, and guacamole.
I really like this option because it combines protein, fiber, and healthy fats. It’s a great example of a meal that’s both nourishing and still feels light and manageable for people on GLP-1 medications.
High-Protein, High-Fiber Bowl
46 g protein | 14 g fiber
This bowl is a lot like what I often recommend to patients. It has adobo chicken or another protein, light brown rice, black beans, fajita vegetables, corn salsa, fresh tomato salsa, and lettuce.
This mix helps you feel nourished, energized, and full, without making the portions too large.
High-Protein Taco
15 g protein | 190 calories
Even though this option isn’t officially labeled “GLP-1 Friendly,” it’s still worth mentioning. With 15 grams of protein, it’s a good choice for a snack or small meal, especially on days when a full bowl feels like too much.
My Take on Chipotle for GLP-1 Users
Chipotle is a great option for people on GLP-1 medications and for anyone focused on weight loss, because it’s easy to get enough protein and adjust your portion size. You don’t have to finish your whole meal for it to matter. Even eating part of a protein-forward meal helps support your muscle, energy, and weight loss goals.
In-N-Out
I recently asked a group of In-N-Out enthusiasts about their favorite high-protein fast-food options. Most of them had a strong preference for two particular choices: the Protein Style burger and the Flying Dutchman, which they ordered as either a double- or triple-patty version. These options stand out because of their high protein and low carbohydrate content.
Keep in mind that both are part of the In-N-Out not-so-secret menu.
Protein Style x 2
30 g protein | 450 calories
This is one of my favorites! Too bad it’s not available on the East Coast, where I live. The crispiness of the lettuce paired with the savory burger creates a delicious contrast in textures, making this choice a satisfying and enjoyable meal.
By maintaining the juicy, flavorful burger patties and toppings while cutting the unnecessary carbs from the bun, the Protein Style burger provides a satisfying and nutritious option within the fast-food landscape.
Its emphasis on the protein content makes it an appealing choice for health-conscious individuals aiming to balance convenience with their dietary goals.
The drawback is the amount of fat in this burger (32g). However, this can easily be reduced by skipping the spread.
Flying Dutchman
Nutrition information not available
The Flying Dutchman at In-N-Out Burger is a unique and popular menu item among aficionados of the chain’s secret menu. It consists of two beef patties sandwiching two slices of cheese, all melted together without a bun or any other toppings.
Fans of the Flying Dutchman appreciate its focus on the essentials—juicy beef and gooey cheese—without any distractions. It provides a satisfying protein- and fat-rich option without the carbs from the bun.
This burger is undoubtedly high in protein. Beef patties and cheese are both naturally rich in protein. While exact nutritional information may not be available, it’s safe to assume that the Flying Dutchman offers a substantial protein hit, making it a satisfying option for those looking to fuel their bodies with protein-rich foods. Calories might be a little higher too!
But I warn you—it’s a mess to eat! Delicious.
Skip the sauce to reduce calories.
Taco-Bell
I was excited when I stumbled upon the Taco Bell Cantina Chicken Bowl. Bursting with flavor and nutrients that many fast foods skimp on, this bowl is great for anyone looking for fast food without derailing their weight loss goals.
I was pleasantly surprised with the flavor and the nutritional value of this item.
Cantina Chicken Bowl
24 g protein | 480 calories
It’s got everything: slow-roasted chicken, seasoned rice, black beans, crisp lettuce, ripe tomatoes, cheese, guacamole, and avocado ranch sauce.
With tasty protein and fresh flavors, it’s a great fast-food meal to keep you going.
Surprisingly, it’s under 500 calories.
Nutrition facts obtained from the Taco Bell website.
Arby’s
Not surprisingly, there are several high-protein options available at this fast-food restaurant.
Double Roast Beef
38 g protein | 510 calories
With its double portion of tender roast beef, this sandwich really packs a punch in the protein department, especially compared to other fast-food options. At 510 calories per sandwich, the 38 grams of protein make it a great choice for fueling up and feeling satisfied.
Classic French Dip & Swiss/Au Jus
34 g protein | 530 calories
I was pleasantly surprised by the nutrition profile of this sandwich. I’ve always loved the French Dip sandwich, but I’ve been worried about the calories. However, Arby’s Classic French Dip & Swiss/Au Jus offers a reasonable calorie count along with a solid 34 grams of protein.
Another good surprise? The size of the sandwich is more filling than most other sandwiches.
The downside, however, is the hefty amount of sodium, packing in more than the total daily recommended intake for sodium in just one serving.
Read Arby’s nutrition facts here.
McDonald’s
We cannot talk about fast food without including McDonalds.
McDouble®
22 g protein | 400 calories
The McDouble is known for its high protein content, mainly because it comes with two seasoned beef patties that serve as the burger’s protein powerhouse. When combined with cheese, each sandwich offers a substantial 30 grams of protein.
However, one downside of the McDouble is its high fat content, especially if you opt for cheese, which can add up to 26 grams of fat.
Drink water or diet soda and skip the fries.
Quarter Pounder® with Cheese
30 g protein | 520 calories
McDonald’s Quarter Pounder packs 30 grams of protein in one hamburger. The combination of beef and cheese in this sandwich serves up a substantial dose of protein, making it a satisfying meal.
The sesame seed bun, pickles, onions, and ketchup make it tastier than other options.
Need a side without the extra fat? McDonald’s offers sliced apples. Unfortunately, this chain no longer offers salads.
Nutrition facts obtained from McDonald’s nutrition calculator.
Get more ideas in the McDonald’s high-protein blog.
Wendys
At Wendy’s, salads might seem like the go-to healthy option, but watch out—the dressing and some of the ingredients can turn this “healthy” item into a high-fat meal.
Cobb Salad
36 g protein | 420 calories
As a nutritionist, I’m a fan of the grilled chicken, eggs, and veggies in the cobb salad, and I don’t mind the cheese since it adds some good nutrition. However, the smoked bacon, crispy fried onions, and ranch dressing load up on calories.
My suggestion is to consider skipping either the smoked bacon or the onions (or both) and opt for just half the dressing or none at all. That dressing alone packs a whopping 26 grams of fat and 250 calories!
The nutrition information above is without dressing.
Caesar Salad
31 g protein | 290 calories
When it comes to Wendy’s caesar salad, going without the dressing is the trick to keeping things light, with just 290 calories and a solid 31 grams of protein.
Now, here’s where you can take control: the dressing packs an unhealthy punch at 240 calories and 25 grams of fat, but you can skip it altogether.
But wait, there’s a game-changer: pair that salad with a side of chili, ditch the dressing, and suddenly you’ve got a more satisfying meal that’s also healthier. Plus, you’re adding an extra 16 grams of protein and 6 grams of fiber to the mix. It’s all about finding those little hacks to make your meal both tasty and nutritious.
The nutrition information above is without dressing.
Other Thoughts About Wendy’s
Wendy’s is very creative when it comes to sandwiches, but unfortunately, the sauces, bacon, and extras can pack a significant amount of calories and fat. For example, the loaded nacho cheeseburger has 1280 calories and that’s just the sandwich!
My recommendation is to check the nutrition facts before you make your choice.
Chick-fil-A
I love the grilled chicken options at this fast food chain. As a registered dietitian, I also love the many sides that can boost the protein and fiber content of the meals.
However, be aware of the side salad on the menu as it has 530 calories. But luckily there are many healthy side options.
Grilled Nuggets
38g protein | 200 calories
At only 200 calories per serving, the 12 grilled chicken nuggets pack 38 grams of protein. This makes them not only a great option for a meal but also perfect for a snack.
When it comes to sauces, there are a few options. The zesty buffalo sauce is quite flavorful, a good amount, and it’s only 25 calories.
Pair these nuggets with a chicken noodle soup for an additional 10 grams of protein. Other options include adding a fruit cup for a sweet ending or a kale salad.
Grilled Chicken Sandwich
28g protein | 390 calories
Looking for a sandwich? Try the grilled chicken sandwich, one of the lowest-calorie choices on this list.
However, in terms of the amount of protein, this sandwich has less than the 12-piece grilled nuggets, at 28 grams per sandwich.
The grilled chicken sandwich is low enough in calories that you can also choose a healthy side such as chicken soup, kale salad or a fruit cup.
Panera
Panera offers excellent options, and although it’s considered more of a casual dining spot rather than a fast-food restaurant, it’s still a convenient choice for meals on the go.
Green Goddess Cobb Salad with Chicken-Whole
37g protein | 480 calories
Packed with 37 grams of protein, this salad is one of my personal favorites. To be honest, it’s mostly for the taste of the Green Goddess dressing, but as a dietitian, I also value the amount of protein and the moderate number of calories.
Asian Sesame Salad with Chicken
29g protein | 410 calories
This is a tasty option with 29 grams of protein and 410 calories. I like the fresh ingredients and the added nutrition that almonds and sesame seeds bring. Even the wonton strips fit into this salad.
Remember to opt for fruit instead of a French baguette as a side.
Mediterranean Bowl with Chicken
26g protein | 570 calories
Looking for a warm bowl? The Mediterranean bowl with chicken offers 26 grams of protein and 570 calories with a side. This bowl is both filling and tasty, thanks to the blend of Greek yogurt, lemon tahini, and hummus.
Starbucks
I was happily surprised to see that Starbucks displays the protein content of their menu items.
This makes it much easier to pick something that’s both high in protein and mindful of calories.
In addition, high protein drinks are also available.
However, since most of their menu items contain less than 25 grams of protein, pairing a food item with a coffee seems to be the best option.
Turkey Bacon, Cheddar & Egg Sandwich and Latte (Grande)
31g protein | 400 calories
This sandwich features slices of turkey bacon, a fluffy egg patty, and cheddar cheese nestled between two slices of whole-grain bread.
The turkey bacon provides a lean source of protein, while the egg adds even more protein and essential nutrients. Additionally, the whole-grain bread offers fiber, which helps keep you feeling full and satisfied.
With around 18 grams of protein per serving and a balanced combination of protein, carbohydrates, and fats, this sandwich provides a satisfying and nutritious meal option that can support weight loss goals while keeping you fueled throughout the morning.
Pair it up with a latte to meet your protein requirements. If you choose a grande latte, then you will get a total of 31 grams of protein and 400 calories. Choose fat-free milk to decrease the calories without sacrificing the protein content.
Egg Whites & Roasted Red Pepper Egg Bites
25g protein | 360 calories
Starbucks’ famous egg bites absolutely had to make it onto the list. While they might not be very high in protein by themselves, when you pair them with a tasty milk-based coffee, you’re looking at a solid 25 grams of protein.
I tried a cold drink with these bites, but that combination fell short on protein so instead I again chose a grande latte.
Starbucks nutrition for hot beverages
Easy-to-read food menu (protein and calories)
Burger King
Choosing the best options at Burger King was tough because most sandwiches with over 30 grams of protein also clocked in at over 600 calories, and that’s not even counting drinks or fries.
Also, those with under 500 calories failed to reach 25 grams of protein. So, I am keeping BK to one option.
I was amazed to see so many sandwiches with over 1,000 calories!
Bacon Double Cheeseburger
27g protein | 440 calories
Who said bacon? Ah, yes, the Bacon Double Cheeseburger is the best option here, with just under 500 calories. Unfortunately, it falls somewhat short on protein content, offering only 27 grams.
Nutrition facts obtained from the BK website.
Things to Consider
In your journey toward healthier living, it’s important to remember that perfection isn’t always possible. Making the best choices we can, even when things aren’t ideal, is a big step forward.
Processed foods, while convenient, tend to be high in fat and calories but low in nutrients. So, it’s wise to enjoy them only in moderation.
By being mindful of what you eat and finding a balance between convenience and nutrition, you can work toward a healthier lifestyle over time.