11 High Protein Low Carb Fast Food Options for Weight Loss

high protein low carb fast food

High protein low carb fast food may help some overweight individuals lose some pounds compared to consuming high carb fast foods.

When low carbohydrate is combined with a high amount of protein in the diet, it balances the energy intake, maintains satiety, and keeps off the extra pounds.

It might be easy to handle such dietary modifications at home when you cook food by yourself, but it gets difficult to find a low-carb menu at fast food places because their meals contain an abundant amount of carbohydrates.

Slices of bread, pasta, tortillas, simple sugars, and other high-carb foods are the main options available at fast-food restaurants.

While you are on a high protein, low carb diet, you must focus on high-quality protein (like poultry, fish, and lean meat) pecans, low starch vegetables, leafy greens, and plant-based fats while avoiding grains, rice, and simple carbs such as added sugars.

It’s quite difficult to find high protein low carb fast food. The bun, crust, breading, condiments, and side dishes such as fries are all high in carbohydrates.

In general, it is preferable to cook and eat meals at home, but convenience or price may force you to eat fast food.

Even though it is difficult to find suitable options, there are still some restaurants that provide high protein low carb fast food options that are a perfect fit for you.

Here are some of the best high protein low carb fast food options that you can try on famous fast-food chains:

High Protein Low Carb Fast Food options:

A list of high protein low carb fast food options is provided by our nutritionist.

Foods with high amounts of proteins and few calories are good for weight loss, muscle building, and wound healing.

1. Starbucks Protein Box:

high protein low carb fast food starbucks protein box
High protein low carb fast food: Starbucks protein box

With a few adjustments, this is a nutritious lunch box you can practically grab and go.

If you’re trying to cut carbs, you don’t have to forfeit feeling fulfilled you can simply change the pita bread for red pepper slices that can work as a replacement holder for the chicken strips and hummus.

This Starbucks meal provides only 300 calories, 2 grams of saturated fat, 7 grams of gut-friendly fiber, 15 grams of protein, and 32 grams of carbs.

This can be an excellent fit for your weight loss regime.

Starbucks protein box

Protein (g)15
Carbs (g)32

2. Chipotle Burrito Bowl:

Chipotle Burrito Bowl: high protein low carb fast food meal
Chipotle Burrito Bowl: high protein low carb fast food meal

This nutrient-dense option will help you reimagine your concept of fast food. If you are on a high-protein diet, you can add an extra amount of beans and reduce the quantity of rice.

Although beans contain carbs, they contain gut-friendly fiber that slows down digestion and reduces the net carbohydrate intake.

This nutrient-dense bowl provides 50 grams of protein with fiber, 72 grams of carbs with vitamin A, and zinc.

Chipotle Burrito Bowl (1 serving)

Protein (g)50
Carbs (g)72

3. Wendy’s Grilled Chicken Sandwich:

Wendy’s Grilled Chicken Sandwich
Wendy’s Grilled Chicken Sandwich

You might always skip this option but this is a quick and easy way to eight light and get enough protein.

This sandwich contains seasoned grilled chicken with veggies that are embedded in a piece of soft bread. You can remove the top bun to lower your carb intake.

You can also replace the bun with lettuce to make it even more healthy. It provides approximately 34 grams of protein and 26 grams of carbs.

Wendy’s Grilled Chicken Sandwich

Protein (g)34
Carbs (g)26

4. Burger King’s Bacon Cheese Burger:

Burger King’s Bacon Cheese Burger: High protein low carb fast food option
Burger King’s Bacon Cheese Burger: High protein low carb fast food option

This one is similar to McDonald’s burgers. It provides maximum protein in a minimum amount of calories. 

It provides 24 g and 27 gm of carbs. It can be a good option to satisfy your burger cravings.

Burger King’s Bacon Cheese Burger

Protein (g)24
Carbs (g)27

5. Chick-fil-A’s Cool Chicken Wrap:

The cool wrap is made up of lettuce, grilled chicken, and shredded cheese. It is low in calories and carbohydrates.

But you must watch out for the side dressings as they might add up extra calories. This cool wrap provides 350 calories, 39 grams of protein, and 16 grams of carbohydrates.

Chick-fil-A’s Cool Chicken Wrap

Protein (g)39
Carbs (g)16

6. Taco Bell’s Cheesy Gordita:

Taco Bell’s Cheesy Gordita
Taco Bell’s Cheesy Gordita

When it comes to Mexican food, Chipotle has surpassed all others in recent years. But Taco Bell’s meal customization options have made it unbeatable.

However, many people are unaware of this option! To get the most nutrition out you can make a variety of replacements.

You’ll get 20g of protein and 36g of carbs from this cheesy Gordita Crunch with Grilled Chicken.

Taco Bell’s Cheesy Gordita

Protein (g)20
Carbs (g)36

7. Panera’s Bacon Turkey Sandwich:

Panera’s Bacon Turkey sandwich: High Protein Low Carb Fast Food Option
Panera’s Bacon Turkey sandwich: High Protein Low Carb Fast Food Option

Panera sandwiches are not low in calories. It has about 27g of carbs. You might not find anyone below 500 calories. But it provides some good high-protein options.

Its bacon turkey sandwich contains about 23 grams of protein. You can also pick two items in one order, which means you can order a half sandwich with either half soup or salad.

This way you can cut off some calories and eat healthy at the same time.

Panera’s Bacon Turkey Sandwich

Protein (g)23
Carbs (g)27

8. KFC’s Sandwich:

This sandwich has the second-highest protein content with approximately 24 grams of protein and 37 grams of carbs.

It is one of the best fried chicken sandwiches available.

KFC’s Sandwich

Protein (g)24
Carbs (g)37

9. Subway’s Jack Melt:

The steak & jack melt, with approximately 23 grams of protein, will provide the highest protein at Subway. 

The net carbs provided are about 42 gms. So, if you’re trying to cut calories this sandwich with roughly 900 calories might not be the best choice.

Subway’s Jack Melt

Protein (g)23
Carbs (g)42

10. Dunkin’s Veggie Egg Omelet:

Dunkin’s Veggie Egg Omelet
Dunkin’s Veggie Egg Omelet

This is a sandwich, that contains egg whites and vegetables. It contains 13 grams of protein and is a quick and healthy breakfast option.

This is one of the lowest in calories with only 290 calories per serving and 7g of carbs.

Dunkin’s Veggie Egg Omelet

Protein (g)13
Carbs (g)7

11. Arby’s Sandwich:

Arby’s Sandwich high protein low carb fast food options
Arby’s Sandwich: high protein low carb fast food options

Ordering an Arby’s sandwich without a bun is a wonderful low-carb alternative.

The Roast Turkey Farmhouse Salad with roast turkey, bacon, cheese, veggies, and tomatoes is also available at Arby’s.

Make sure not to add the Crispy Chicken Farmhouse Salad with this sandwich, as it contains breaded and fried chicken.

It has a total carbohydrate content of 8 grams and proteins of about 22 grams and is good for diabetics.

Arby’s Sandwich

Protein (g)22
Carbs (g)8


You can easily find low-carb options on fast food menus by making a few substitutions and also by choosing wisely. With simple meal modifications, you can turn food items according to your choice.

Although fast food isn’t a healthy choice, eating mindfully always keeps you on the safe side.

A low-carb diet may help you lose weight and control your blood glucose. In addition, the protein content prevents muscle wasting while helping you lose extra pounds.

Low-carb diets bring long-term weight loss when combined with high protein consumption.

Here is a summarized table of all the high protein low carb food options mentioned in this post:

High protein low carb fast food options

Protein content (g)

Carb content (g)

Starbucks protein box1532
Chipotle Burrito Bowl (1 serving)5072
Wendy’s Grilled Chicken Sandwich3426
Burger King’s Bacon Cheese Burger2427
Chick-fil-A’s Cool Chicken Wrap3916
Taco Bell’s Cheesy Gordita2036
Panera’s Bacon Turkey Sandwich2327
KFC’s Sandwich2437
Subway’s Jack Melt2342
Dunkin’s Veggie Egg Omelet137
Arby’s Sandwich2236

What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
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