Love fast food? The dietitian’s go-to orders for a higher protein, lower-calorie hit

Life is busy, and sometimes lunch or dinner on the run is unavoidable. And that’s okay. A growing range of higher-protein meal options heavily marketed by fast food chains can make it seem like there are plenty of good options, nutritionally. But often there’s a high-fat, processed-carb catch. The key is being able to cut through the fine print to identify the healthier menu items.

Typical fast food menu items tend to pack in more fat and processed carbohydrate from white bread, rice, wraps and fries, compared to lean protein and fresh salad ingredients. For example, a fast-food meal deal with a large burger, fries and soft drink or a fried chicken meal may contain up to 1000 calories, for as little as 20g of protein.

Ideally, a well-balanced, calorie-controlled meal, even from a fast food outlet, will offer 400 to 600 calories and at least 30 to 40g of lean protein from chicken breast, salmon or tuna, lean mince or vegetarian options such as tofu, with minimal fried ingredients or added sauces, which pile on the calories.

With this in mind, here are some of the more nutritious fast food options, with higher protein and calorie control a priority.

Charcoal chicken

The charcoal chicken craze continues to grow, but tasty as it may be, that crispy skinned, highly seasoned bird is neither overly high in protein, nor especially healthy, being high in fat and calories. Rather, if the goal is to maximise your protein intake, seek out grilled breast meat options, and order extra salad rather than high-fat chips and dip.

El Jannah

• Grilled chicken burger
  One of the lightest options. Ask for no mayo to further reduce calories.
  408 cal / 30g protein

Chargrill Charlie’s

• Pulled chicken wrap
  Ditching the aioli will significantly lower the calorie load.
  708 cal/ 46g protein

Portuguese chicken

Slightly different to charcoal chicken options as these are typically cooked butterflied and with a tasty marinade. While the overall sodium content tends to be on the high side, there are a few good higher protein, calorie-controlled options if you stick to chicken strips and are fussy with the sides.

Oporto

• Double fillet Oprego burger
  You can lighten the calorie load by opting for a single fillet option, but this will also take the protein down to 25g.
  590 cal / 41g protein

Nando’s

• PERinaise classic burger or wrap
  A satisfying flame-grilled chicken option which helps to keep the fat and calories under control.
  496 cal / 41g protein

Mexican

Mexican can be a great option, simply because it is one of the few cuisines that offer vegetables and salad as a regular part of menu items. Whether you opt for a burrito, naked bowl or tacos, you can get a protein-packed fix of meats and vegetables relatively easily. For the best high protein, lower fat options, go for naked-style bowls, chicken strips and salads − and go easy on the extra cheese, guacamole, sour cream and chips.

Guzman y Gomez

• Mini grilled chicken burrito
  The best option to keep the calories under control is to order from the “minis” range, and hang back on the extra sour cream, cheese and rice temptations. Choosing chicken brings higher protein and less fat than the shredded meat or mince options.
  453cal / 26g protein

Zambrero’s

• Classic bowl (without sauce)
  A burrito in a bowl, not a wrap, means you get all the salad, vegies and meat, minus a lot of fat and calories from extra sauces, rice and bread.
  521 cal / 29g protein

Burgers and sandwiches

Burgers tend to be made with higher fat meats and lashings of high-fat sauces and mayo, which typically meals they contain upwards of 800 to 1000 calories for as little as 20 to 30g of protein.

Grill’d

It may appear to be healthier, but be aware that the salads and burgers made using lower-carb buns can still pack a serious calorie punch.

• Hot bird on panini
  Not only does this grilled option contain a decent serve of chicken breast, but also plenty of fresh salad on a better quality bun than the average burger, meaning you get more than 40g of protein for just over 400 calories, which works out at about half the calories and double the protein of the average fast food burger.
  435 cal / 41g protein

Subway

While there are plenty of options marketed as high in protein, with 40 to 50g of protein per sandwich, these tend to be the long 12-inch subs which can also have up to 1000 calories per serve. Opt for 6-inchers instead.

• Chicken Protein Wrap
  The wrap range is slightly lower in calories than the more common sub sandwiches and the chicken option is one of the leanest protein choices.
  452 cal / 26g protein

• Korean-Style BBQ Steak 6-inch Sub
  One of the best menu items when ordering a traditional Subway sandwich, ask for extra lean steak for an even better option.
  390 cal / 26g protein

Betty’s Burgers

• Grilled Chicken Burger
  One of the few grilled at options at Betty’s which means it is significantly lower in fat and calories than other menu items.
  396 cal / 32g protein

Sushi and bowls

Japanese can be an extremely healthy option, but try to stick to sashimi, miso, edamame and pickled vegetables for more than 30g of protein for just 400 to 500 calories.

Avoid heavy rice-based dishes, including sushi, that add more carbs and calories, and less protein. Choose edamame beans which offer dietary fibre and plant-based protein, and tofu which is naturally high in protein.

Fish Bowl

The popular chain’s wide range of menu items makes it easier to find appealing high protein, low-carb options.

• Chilli chicken bowl with brown rice

With a fresh food base and lean poached chicken breast, this is a protein and vegie rich option that can be made even lighter if you swap out the rice for extra veg or edamame.
520cal / 29g protein

• Yuzu days chicken

Another light option that includes plenty of fresh food and can be made even lighter if you skip the mayo dressing.
545cal / 28g protein