5 High-Protein Fast-Food Salads Recommended by a Dietitian

Trying to get enough protein while eating on the go can be a challenge, but a fast-food salad can make it easier. Toppings such as chicken, tofu, and beans can turn a salad into a satisfying meal, and many chains let you customize your order to fit different eating styles, including plant-based, pescatarian, and omnivorous diets.

Below are five high-protein fast-food salads, each offering at least 25 grams of protein per serving.

1. Chipotle Customizable Salad

For people aiming to eat more protein, Chipotle’s build-your-own salads offer plenty of flexible options to match different dietary needs.

If you prefer plant-based choices, you can add Sofritas, Chipotle’s tofu-based meat substitute, along with black beans, both of which provide 8 grams of protein per standard serving. If you eat meat, chicken is one of the most protein-dense toppings, with 32 grams of protein per standard serving.

You can also increase the amount of protein by doubling toppings such as beans, Sofritas, or chicken for a more filling meal. Chipotle also has lower-calorie, higher-protein choices for people looking for more weight-conscious options.

2. Sweetgreen Kale Caesar

Sweetgreen offers a healthier alternative to many traditional fast-food spots, with several nutrient-rich, protein-forward meals.

The Kale Caesar Salad, made with kale, romaine, roasted chicken, parmesan cheese crisps, and Caesar dressing, is one of the most protein-rich items on the menu, with 41 grams per serving. It is also fairly low in carbohydrates, with just 18 grams per salad. That makes it a smart pick for anyone hoping to boost protein while keeping carbs lower, including people focused on blood sugar support or weight loss.

Research has shown that low-carb eating patterns can help with weight management and may improve blood sugar levels in people with and without diabetes.

3. Chick-fil-A Spicy Southwest Salad with Grilled Nuggets

Chick-fil-A’s Spicy Southwest Salad includes greens, grape tomatoes, cheese, roasted corn, black beans, poblano chiles, and red bell peppers. By itself, it provides a moderate 14 grams of protein, with much of that coming from the black beans.

Adding grilled nuggets increases the protein content to 39 grams, making it a strong choice for lunch or dinner when you need something quick.

Keep in mind that dressing can add a large number of calories. For instance, the Creamy Salsa dressing served with a standard salad contains 290 calories per packet. Lower-calorie alternatives include Light Italian, with 25 calories per packet, and Light Balsamic Vinaigrette, with 80 calories per packet.

4. Panera Bread Green Goddess Chicken Cobb Salad

Panera Bread is known for salads that are both flavorful and high in protein. Its Green Goddess Chicken Cobb Salad delivers 40 grams of protein, making it a filling option for a quick meal.

You can also customize it further by adding more protein-rich ingredients, such as an extra portion of grilled chicken or a hard-boiled egg.

Beyond protein, the salad also provides a good amount of fiber, with 7 grams, or 25% of the daily recommendation. Protein and fiber can help curb hunger by slowing digestion and promoting the release of fullness hormones.

5. Subway Tuna Protein Bowl

If you do not eat meat but include seafood in your diet, Subway’s Tuna Protein Bowl can help you stay on track with your protein needs. With 39 grams of protein, it includes tuna salad served over lettuce and spinach, then topped with provolone cheese, tomatoes, cucumbers, peppers, olives, and onions.

In addition to being rich in protein, tuna is a strong source of the omega-3 fatty acids DHA and EPA, which support heart health and a healthy inflammatory response.