Eating healthy on the go is not easy, especially at fast food restaurants. These menu options are your best bet for a filling and well-balanced meal because they contain a good balance of both protein and fiber!

When a meal is a bit higher in both protein and fiber, it slows down digestion leading to increased meal satiety. Translation: you will likely feel fuller for a longer period of time.
It’s like one of the mechanisms of a GLP-1 medication: delayed gastric emptying. Plus, fiber is super important for heart health, a diverse gut microbiome, and the prevention of many chronic diseases.
Now, what is considered “high” is subjective. In this case, I selected items with at least 20 grams of protein and 3 (ideally 4+) grams of fiber. If I couldn’t find the nutrition information, or if there were not any items with these guidelines, they were not included.
Of course, I looked at sodium and fat content, however, these two were not my first priority when selecting these items. If an item contained > 1,800 mg of sodium it was not included.
If you’re going to eat fast food, it’s pretty likely that you’re going to be exceeding the saturated fat and sodium recommendation.
So, the next time that you are craving fast food – keep this list handy so you can select a filling, satisfying RD-recommended option!
High Protein and Fiber Fast Food Options
I actually really enjoyed this one because I now feel more aware on what to order when eating fast food. Keep this post bookmarked or saved in Pinterest so you can easily refer back to it when you feel like a convenient dinner or don’t know what to order at one of these restaurants.
Of course, always look up nutritional information if you are curious what to order. It’s pretty shocking to compare different items and see how much sodium is in your favorite ones!
Most of the time, french fries are actually a higher fiber item. Ask for unsalted french fries and pair with a lower sodium, high protein item.
1. McDonald’s
There were not many menu items with a good amount of fiber at McDonald’s as well as most other similar restaurants such as Burger King and Arby’s. small unsalted french fry has 3 grams of fiber.

Creamy Chipotle Chicken McWrap – Grilled
- 550 calories
- 31 grams of protein
- 3 grams of fiber
- 830 mg sodium
Verdict: this is actually a great option in terms of protein, sodium and calories! If you paired with a small unsalted french fry, the fiber content would be closer to 5-6 grams for your meal.
Hot Honey McCrispy
- 560 calories
- 26 grams of protein
- 3 grams of fiber
- 830 mg sodium
Verdict: again, another decent option with just 3 grams of fiber per serving.
2. Taco Bell
Taco Bell has quite a few great options in terms of protein and fiber content – as with most Mexican restaurants due to the black beans and avocado.

Cantina Chicken Bowl
This bowl features slow-roasted chicken, seasoned rice, slow-simmered black beans, Avocado Ranch sauce, reduced-fat sour cream, lettuce, shredded purple cabbage, freshly prepared pico de gallo, and guacamole.
- 480 calories
- 24 grams of fat
- 1,160 mg sodium
- 43 grams of carbohydrates
- 10 grams of fiber
- 24 grams of protein
Cantina Chicken Burrito
- 540 calories
- 31 grams of fat
- 24 grams of protein
- 42 grams of carbohydrates
- 5 grams of fiber
- 1,180 mg sodium
Black Bean Grilled Cheese Burrito
- 690 calories
- 37 grams of fat
- 1,390 mg sodium
- 23 grams of protein
- 8 grams of fiber
Honorable mentions: Cheesy Gordita Crunch, Nachos Mexican Pizza 2 Chicken Soft Tacos, 2 black bean burritos (very high in sodium).
3. Jimmy John’s
I was surprised to find that there are actually quite a few options that are high in protein and fiber, especially if you order your sandwich on the sliced wheat. In terms of the high sodium, ask for condiments on the side, omit the cheese.
J.J.B.L.T. on 8-inch French Bread
- 710 calories
- 33 grams of fat
- 6 grams of fiber
- 28 grams of protein
- 1,580 mg of sodium
The Vito on Sliced Wheat has 630 calories, 35 grams of protein and 7 grams of fiber but 1,850 mg of sodium.
Also: The Veggie on Sliced Wheat, Club Tuna on 8-Inch French Bread
Beach Club on 8-Inch French Bread {Honorable Mention, High in Sodium}
- 850 calories, 39 grams of fat, 7 grams of fiber, 2050 mg sodium, 45 grams of protein.
4. Panera Bread
Many of the salads are good options but the sandwiches have an astronomical amount of sodium.

Strawberry Poppyseed Chicken Salad
- 380 calories
- 710 mg sodium
- 6 grams of fiber
- 32 grams of protein
5. Wendy’s
Two salads made the list at Wendy’s!
Apple Pecan Salad
- 450 calories
- 5 grams of fiber
- 32 grams of protein
- 1,090 mg of sodium
- 24 grams of fat
Taco Salad
- 480 calories, 1,210 mg sodium, 31 grams of protein and 6 grams of fiber.
6. Chik-Fil-A
I found two decent option at Chik-Fil-A that are very high in fat but lower in calories, sodium, proten and fiber.
Chik-Fil-A Cool Wrap
The cool wrap features sliced grilled chicken breast, green leaf lettuce, shredded Monterey Jack and Cheddar cheeses in a flaxseed flour flatbread. The nutritional info doesn’t include any dressing.
- 660 calories
- 14 grams of fiber
- 43 grams of protein
- 1,420 mg of sodium
- 45 grams of fat
Spicy Southwest Salad
- 680 calories
- 49 grams of fat
- 7 grams of fiber
- 33 grams of protein
- 1,570 mg of sodium
7. Starbucks
The Chicken Stuffing Sandwich and the Tuna Salad Sandwich are both good options in terms of protein and fiber, however, very high in sodium.

8. Chipotle
Similar to Taco Bell, it is quite easy to consume a high protein and fiber meal at Chipotle. A flour wrap for a burrito has 3 grams of fiber.
Beans have about 7-8 grams of fiber per serving. Therefore, a burrito is already 10 grams of fiber for just the burrito and beans. That is not even including guacamole.
Most of the animal based protein sources have at least 20 grams of protein per serving. Here are some ideas but there are so many ways to customize at Chipotle.
Chicken Burrito Bowl with Brown Rice, Black Beans, and Guacamole
- 750 calories
- 15 grams of fiber
- 46 grams of protein
- 1,080 mg of sodium
- 37 grams of fat
Chicken, Brown Rice, Black Bean Burrito with Guacamole
- 1,080 calories
- 46 grams of fat
- 54 grams of protein
- 18 grams of fiber
- 1,680 mg sodium
9. Sonic Drive-In
Chicken Club Toaster
- 670 calories
- 5 grams of fiber
- 33 grams of protein
- 1,890 mg of sodium
- 36 grams of fat
Crispy Chicken Sandwich
- 520 calories,
- 4 grams of fiber
- 24 grams of protein
- 1,470 mg sodium
Options that could increase protein/fiber: mozzarella sticks, groovy fries.
10. Arby’s
Compared to McDonald’s and Burger King, I would say Arby’s wins this one.
Quarter Pound Brisket Sandwich
- 510 calories
- 3 grams of fiber
- 37 grams of protein
- 1,138 mg of sodium
- 24 grams of fat
Other Options:
- Crispy Chicken Sandwich
- Greek Gyro
11. Subway
Below are some of the best customizations I could find at Subway.
Meatball Marinara Bowl
- 540 calories
- 8 grams of fiber
- 26 grams of protein
- 1,500 mg of sodium
- 34 grams of fat
Other Options:
- Chicken Pesto Panini: 500 calories, 800 mg sodium, 3 grams of fiber. 38g protein
- Oven Roasted Turkey Wrap: 410 calories, 1,350 mg sodium, 4 grams of fiber, 31 grams of protein
- Most of the salads
- Sweet Onion Chicken Teriyaki and 9-Grain Wheat (6-inch): 360 calories, 840 mg sodium, 4 grams of fiber, 26 grams of protein.
To increase the fiber content, get it on wheat bread and add guacamole.
Unfortunately, I didn’t have pictures of all these menu items – but I will work on that! Thanks so much for reading and I hope this helps you with your health journey. Feel free to follow along for more evidence-based nutrition content by subscribing!