The Best High-Protein Fast-Food Sandwiches, Ranked

Sometimes life happens, your stomach is growling, and the best option you have is to grab something quick from the drive-thru. Fast food on occasion doesn’t have to be a deal-breaker for a nutritious diet. Sandwiches, wraps and burgers are standard fare, since they can be handheld for eating on the go. But beyond their convenience, choosing the highest-protein sandwich on the menu can also keep you feeling full longer while maintaining your energy levels for whatever you have on your schedule that day.

To help you navigate the drive-thru menu, we asked dietitians to share their top picks for the highest-protein fast-food sandwiches. Read on to find out what they suggest and how to customize them for even more nutritional benefits.

1. Subway: Fresh Fit 6-Inch Grilled Chicken & Smashed Avocado

Since each sandwich is made to order, there is a lot of flexibility in Subway’s menu to tailor your sandwich to include more protein and align with your health goals. In particular, the new Fresh Fit menu section features options that provide at least 20 grams of protein for fewer than 500 calories.

The grilled chicken and smashed avocado sandwich is a standout since it not only provides 35 grams of protein but also an impressive 6 grams of fiber, thanks in part to the smashed avocado and multigrain bread. The only drawback to this sandwich is its sodium content of 930 milligrams, nearly 50% of the recommended daily limit. However, you could opt to have the Baja Chipotle sauce served on the side so you can adjust how much to add and slightly reduce the overall calories and sodium.

The nutritional facts for a Subway Fresh Fit 6-inch grilled chicken and smashed avocado sandwich are as follows:

• Calories: 470

• Carbohydrates: 44 g

• Dietary fiber: 6 g

• Total sugar: 8 g

• Protein: 35 g

• Total fat: 19 g

• Saturated fat: 4 g

• Cholesterol: 80 mg

• Sodium: 930 mg

2. Chick-fil-A: Grilled Chicken Sandwich

A favorite high-protein fast-food sandwich among dietitians is the grilled chicken sandwich from Chick-fil-A. “This sandwich features a grilled (not fried) chicken breast on a bun and gives you a good amount of protein for its calorie count (around 28 grams of protein and around 400 calories)—a good choice when you want something satisfying but leaner than typical fast‑food fried options,” says Lisa R. Young, Ph.D., RDN.

Compared to other fast-food sandwiches, this one is much lower in both total fat and saturated fat as well as sodium. However, you can improve those numbers even more by skipping the sauces and condiments (or asking for them on the side), says Paloma Vega, M.S., RDN. “As a side, I would recommend choosing options like fruit cups and side salads to increase fiber for sustained energy, blood sugar support and weight management,” she adds.

The nutritional facts for a Chick-fil-A grilled chicken sandwich are as follows:

• Calories: 390

• Carbohydrates: 45 g

• Dietary fiber: 3 g

• Total sugar: 11 g

• Protein: 28 g

• Total fat: 11 g

• Saturated fat: 2.5 g

• Cholesterol: 75 mg

• Sodium: 765 mg

3. Wendy’s: Grilled Chicken Ranch Wrap

Although none of the iconic square-patty burgers from Wendy’s made the list, the grilled chicken ranch wrap is a better-for-you option worth checking out, per Meaghan Ormsby, M.S., RDN. This wrap is made with herb-marinated grilled chicken that is tucked into a warm tortilla with Cheddar cheese, romaine and ranch sauce.

One wrap will keep you feeling satisfied with 28 grams of protein, although the total fat and sodium is a bit high, so keep that in mind when planning your other meals. Luckily, you can reduce the total fat and sodium in this wrap by asking for the ranch on the side to add it yourself or omitting it altogether, per Ormsby.

The nutritional facts for a Wendy’s grilled chicken ranch wrap are as follows:

• Calories: 420

• Carbohydrates: 41 g

• Dietary fiber: 1 g

• Total sugar: 2 g

• Protein: 28 g

• Total fat: 16 g

• Saturated fat: 5 g

• Cholesterol: 70 mg

• Sodium: 1,100 mg

4. Shake Shack: Single Hamburger

Most fast-food restaurants have at least one burger on their lineup, but there’s one that stands out from the rest as a better-for-you option. The single hamburger from Shake Shack provides 25 grams of protein while being much lower in calories, saturated fat and sodium than other fast-food burgers. Since this order comes with just the plain burger, amp up the flavor and fiber by adding on some veggies like lettuce, tomato and sliced onion. Shake Shack also has the option to add avocado to your burger, which can tack on another 2 grams of fiber to the tally. You can even go bun-less and choose to serve up your burger in a lettuce wrap for a low-carb option.

The nutritional facts for a Shake Shack single hamburger are as follows:

• Calories: 370

• Carbohydrates: 24 g

• Dietary fiber: 0 g

• Total sugar: 5 g

• Protein: 25 g

• Total fat: 18 g

• Saturated fat: 8 g

• Cholesterol: 75 mg

• Sodium: 850 mg

5. Starbucks: Turkey Bacon, Cheddar & Egg White Sandwich

Breakfast can set the tone for the rest of your day. So even when you have no time to make something at home, the good news is that you can still pick up a high-protein breakfast on your way to work. Vega recommends the Starbucks turkey bacon, Cheddar and egg white sandwich, which provides 17 grams of protein per serving. “This sandwich contains lean protein from the turkey and egg whites, aiding in satiety and steady blood sugar control to start the day,” she says.

Pair your sandwich with some fresh fruit or order it with the Starbucks avocado spread to add more fiber, per Vega. Sipping on a tall latte with nonfat milk alongside your sandwich can add another 10 grams of protein for breakfast with even more staying power.

The nutritional facts for a Starbucks turkey bacon, Cheddar and egg white sandwich are as follows:

• Calories: 260

• Carbohydrates: 30 g

• Dietary fiber: 2 g

• Total sugar: 2 g

• Protein: 17 g

• Total fat: 9 g

• Saturated fat: 3.5 g

• Cholesterol: 25 mg

• Sodium: 600 mg

Our Expert Take

Stay on track with your protein goals even when you’re short on time with these dietitian-recommended high-protein fast-food sandwiches. No matter the meal, you can find something that works for you with options ranging from wraps to subs to burgers. Starbucks even has breakfast covered with a high-protein breakfast sandwich. Just keep in mind that most of these options are often low in fiber but high in saturated fat and sodium, so you’ll want to adjust your other meals accordingly.