6 Cheap and Protein-Rich Fast Food Sandwiches for Busy Days


When we say “fast food,”  our go-to is a gigantic, calorie-laden burger with some tasty but greasy fries on the side. But here’s the thing: it doesn’t really have to be like this. There are still plenty of fast food choices that can be both satisfying and less detrimental to our health.

Moreover, plenty of fast-food sandwiches can easily fit into a well-rounded diet. Protein is known to be an important nutrient that keeps us full and supports muscle maintenance and growth. So far, so good.

Deciding to go for a high-protein fast-food sandwich over any other unhealthy option might satisfy two important needs: your fast-food cravings and your body’s need for healthy fuel. Here’s how to get the best of both worlds:

Chick-Fil-A protein
Photo by rblfmr from Shutterstock

Chick-fil-A Grilled Chicken Sandwich (28 grams)

For those who are craving a proper grilled chicken sandwich, Chick-fil-A has the perfect option for you. This grilled chicken sandwich packs 38 grams of lean protein with only 12 grams of fat, 2 grams of saturated fat, and only 390 calories, which makes it the healthiest option you can find out there.

And to make it even better, you can skip the high-fat sauce. But if you’re craving some sort of tasty sauce on top, you can go for the Zesty Buffalo Sauce for only 25 extra calories.

Arby’s Classic Roast Beef (23 grams)

Arby’s is famous for its delicious roast beef, but this specific option can truly make all the difference in terms of nutritional value. For example, a half-pound of beef and cheddar packs 740 calories, which is a big no-no.

But, instead, you can try their classic roast beef. It’s a much healthier option that will still give you the needed protein boost. The Classic Roast Beef packs 23 grams of protein for only 360 calories, 14 grams of fat, and 5 grams of saturated fat, which makes it the ideal choice at Arby’s. Make sure you choose the fat-free Arby’s Sauce and try to skip the heavier options.

Subway Steak Sandwich (26 grams)

Even if you strive to stick with leaner protein options, sometimes you have to give in and taste zesty and delicious red meat. When this happens, it’s good to know what the healthiest steak options are, so you won’t turn to something with a day’s worth of saturated fat.

This tasty sandwich on a 6-inch roll is another great choice for a high-protein meal. It packs 26 grams of protein with only 10 grams of fat, 5 of which are saturated anyway. If you can, consider adding tons of healthy vegetables for antioxidants and fiber, and choose healthy condiments like avocado and mustard.

Photo by RYO Alexandre from shutterstock.com

Wendy’s Grilled Chicken Ranch Wrap (27 grams)

The wide majority of burgers you will find at Wendy’s have over 1,000 calories, which is a ton. Even if they provide substantial nutrients, it’s still not worth eating so many calories. But all is not lost: Wendy’s also has something known as Grilled Chicken Ranch Wrap, which has 30 grams of protein for a much lower calorie count.

This wrap is definitely your healthiest choice for a high-protein meal. It only has 470 calories, out of which you get 27 grams of protein, 16 grams of fat, and 5 grams of saturated fat. This is far better than any other fried choice you would find on the menu. If you want, you can even lower the fat and calorie intake by removing the cheese and ranch dressing.

Impossible Whopper (28 grams)

In all fairness, the Impossible Whopper is still high in saturated fat and sodium. However, it still provides 28 grams of plant-based protein, which is a difficult number to reach in vegetarian-friendly fast-food options.

The Impossible Whopper is a wonderful option for vegetarians, especially since it packs a substantial 30 grams of protein from all plant-based sources, such as soy protein concentrate and potato protein.

Besides, the burger has 7 grams of fiber, which will make you feel full and also sustain proper digestive health. It’s true, it has 688 calories, but the protein and fiber content make it a wonderful filling and a wildly satisfying choice. If you ask us, we bet you won’t even feel the need to snack later.

Panera Tuna Salad Sandwich (24 grams)

Panera is by far one of the healthiest fast-food restaurants you can run to when you’re hungry. But it’s true that most of their options are extremely high in calories and fat. If you’re looking for something lighter that still packs over 20 grams of lean protein, you should try their tuna salad sandwich.

The Panera Bread Tuna Sandwich is a wonderful choice for a high-protein meal, especially since it packs a substantial amount of protein from the tuna salad, which is entirely made with tuna and mayonnaise.

Besides, the sandwich offers 4 grams of fiber from whole wheat bread and vegetables, such as tomatoes and lettuce. With its overly balanced protein, carbs, and fats, it’s an ideal sandwich.

If you simply can’t make room in your schedule for any of these places, we recommend you stock on high-protein yogurts.

If you found this article useful, we also recommend checking out: 9 Beers that Shouldn’t Cost as Much as They Do

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