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Best High-Protein Fast-Food Sandwiches

Not all fast food is a health disaster. While some offerings can lead to skyrocketing counts of calories, fat, sodium, and sugar; there are healthier orders available. For those in need of a quick and budget-friendly meal, here are some high-protein, health-conscious fast-food sandwich options.

Note that a high-protein count does not necessarily mean healthy. For instance, Wendy's Pretzel Bacon Pub Burger provides 89g of protein but is not worth the compromise with 1,500 calories, 44g of saturated fat, and over 1,800mg of sodium. The search for a healthier fast-food sandwich involves knowing what to look for and where to find it.

Dietitian Mary Sabat MS, RDN, LD provides some tips for ordering healthier sandwiches.

• Protein content: look for sandwiches with plenty of protein which supports muscle maintenance and promotes satiety.
• Whole grains: choose sandwiches with whole-grain bread or wraps to increase your fiber and nutrient intake.
• Lean protein sources: opt for sandwiches filled with lean proteins like grilled chicken, turkey, fish, or plant-based options such as tofu or black bean patties.
• Fresh vegetables: select sandwiches with fresh vegetables for added nutrients and fiber.
• Added sugar and sodium: be mindful of added sugars and excessive sodium in sauces or condiments.
• Portion size: consider portion sizes. You may want to share a bigger sandwich or order a smaller size.

Below are dietitian-recommended high-protein fast-food sandwiches.

Subway Grilled Chicken Sandwich: A Detailed Look

The Subway Grilled Chicken Sandwich is a popular and health-conscious choice at the fast-food chain, boasting an impressive protein content and relatively low calorie count. Here's what you need to know about this sandwich:

Nutritional Information:

• Protein: 27g
• Calories: 290
• Total Fat: 4g
• Saturated Fat: 1g
• Carbohydrates: 42g
• Dietary Fiber: 3g
• Sugars: 7g
• Sodium: 780mg

Key Ingredients:

• Grilled chicken breast: A lower-calorie, nutritious source of lean protein, it contains essential vitamins and minerals.
• Whole-grain bread: Whole grains provide essential dietary fiber, vitamins, and minerals that help support a healthy diet.
• Fresh vegetables: A variety of toppings, including lettuce, tomatoes, cucumbers, spinach, and bell peppers, adds nutrients, vitamins, and fiber to your meal.

Customization Tips for a Healthier Sandwich:

1. Choose whole-grain bread: The sandwich is often served on 9-Grain Wheat or Honey Oat bread, but you can request any other available whole-grain option, such as the Multigrain Flatbread. This helps increase your fiber intake and provides vital nutrients.

2. Skip high-calorie sauces: Avoid high-calorie sauces like mayonnaise or Chipotle Southwest Sauce and opt for mustard, vinegar, or even a small portion of avocado for a healthier fat source.

3. Include more vegetables: Load up your sandwich with extra veggies to not only increase your nutrient and fiber consumption but also to add more flavor and texture to each bite.

4. Choose low-fat cheese: Subway offers a range of cheese options. Select a reduced-fat cheese, such as Swiss or Provolone, if you want to add cheese to your sandwich.

Subway's Grilled Chicken Sandwich provides an excellent balance of protein, whole grains, and vegetables, offering a satisfying and nutritious option for those seeking a healthier alternative in fast-food dining. Customizing your sandwich by selecting healthier ingredients is an easy way to tailor it to your specific dietary preferences and needs.

Subway Steak Sandwich: A Detailed Look

The Subway Steak Sandwich is a delicious and popular choice for those who enjoy red meat. Although slightly higher in fat compared to the Grilled Chicken Sandwich, the Steak Sandwich remains a balanced and protein-rich option in the realm of fast food. Here are the key details regarding this sandwich:

Nutritional Information:

• Protein: 26g
• Calories: 380
• Total Fat: 10g
• Saturated Fat: 5g
• Carbohydrates: 49g
• Dietary Fiber: 5g
• Sugars: 8g
• Sodium:1,080mg

Key Ingredients:

• Steak: The main protein source in the sandwich, the steak provides essential nutrients like iron, zinc, and vitamin B12.
• Whole-grain bread: By choosing a whole-grain option, such as 9-Grain Wheat or Honey Oat, you'll enjoy the benefits of additional fiber, vitamins, and minerals.
• Fresh Vegetables: Boost the sandwich's nutritional profile by including a variety of vegetables, such as lettuce, tomatoes, onions, and bell peppers.

Customization Tips for a Healthier Sandwich:

1. Select a whole-grain bread: Opt for a whole-grain bread like 9-Grain Wheat or another available option. This will ensure you're consuming more fiber, promoting better digestion and overall health.

2. Skip high-fat condiments: Avoid calorie-dense, high-fat sauces like mayonnaise or creamy dressings. Choose mustard, vinegar, or a small portion of avocado to provide flavor while keeping your sandwich nutritious.

3. Add more vegetables: Maximize the nutrient and fiber content by incorporating an assortment of vegetables. This will ensure a filling and satisfying meal without compromising health.

4. Choose low-fat cheese options: To maintain a healthy fat profile, consider selecting a reduced-fat cheese like Swiss or Provolone, if you wish to add cheese to your sandwich.

5. Monitor sodium intake: The Steak Sandwich has a relatively high sodium content, especially if paired with salty condiments. Be mindful of your daily sodium intake and make adjustments accordingly.

The Subway Steak Sandwich presents a satisfying, protein-packed alternative for red meat lovers. By personalizing your sandwich with healthier options and mindful choices, you can enjoy a delicious, nutritious meal on the go.

Chick-fil-A Grilled Chicken Sandwich: A Detailed Look

Chick-fil-A's Grilled Chicken Sandwich is a fantastic high-protein, lean-meat alternative for fast-food enthusiasts. It's a well-rounded option featuring chicken breast marinated in citrus and grilled to perfection. Here's a more detailed look at this popular sandwich:

Nutritional Information:

• Protein: 38g
• Calories: 390
• Total Fat: 12g
• Saturated Fat: 2.5g
• Carbohydrates: 41g
• Dietary Fiber: 3g
• Sugars: 11g
• Sodium: 955mg

Key Ingredients:

• Grilled chicken breast: The key protein source, this chicken breast is infused with citrus flavors providing a unique and delicious taste while retaining high nutritional profile.
• Multi-grain bun: This bun offers complex carbohydrates and fibers, aiding digestion and metabolic health.
• Fresh vegetables: Comprising of green leaf lettuce and ripe tomatoes, these add fresh flavors, extra nutrients, and fiber.

Customization Tips for a Healthier Sandwich:

1. Dressing wisely: Avoid the high-fat, high-sugar sauces like the Chick-fil-A Sauce. Opt instead for lower-calorie, healthier options like the Zesty Buffalo Sauce or the Honey Mustard Sauce. Alternatively, consider skipping the sauce entirely for an even healthier sandwich.

2. Additional veggies: If it suits your taste buds, you might add fresh cucumber and other vegetables to further enhance the nutritional value and add a crunch to your sandwich.

3. Be mindful of sides: Pair your sandwich with a healthier side option, such as a fruit cup or side salad instead of fries, to maintain the nutritious nature of your meal.

4. Monitor your sodium intake: While the Grilled Chicken Sandwich is a healthier choice, it still includes a significant amount of sodium, particularly if sauce is added. Keep an eye on your daily sodium intake needs.

The Chick-fil-A Grilled Chicken Sandwich, with careful selection of sides and modifications, can prove to be the healthiest choice when looking for a high-protein fast-food option. Its high protein and low-fat content make it desirable for those looking for nutritious yet convenient meals.

Wendy's Grilled Chicken Ranch Wrap: A Detailed Look

Wendy's Grilled Chicken Ranch Wrap presents an alternative to traditional fast-food sandwiches and provides a high-protein, low-calorie option. The wrap format can also give a more satisfying bite with every mouthful. Here's a closer look at this healthy fast-food choice:

Nutritional Information:

• Protein: 27g
• Calories: 470
• Total Fat: 19g
• Saturated Fat: 6g
• Carbohydrates: 36g
• Dietary Fiber: 2g
• Sugars: 4g
• Sodium: 1,120mg

Key Ingredients:

• Grilled chicken: The high-protein grilled chicken is cooked to perfection, providing both flavor and nutrition to the wrap.
• Ranch Dressing: Although delicious, the Ranch Dressing adds a significant amount of fat and calories to this wrap.
• Cheese: Wendy's adds a shredded blend of Monterey Jack, Cheddar, and low-moisture part-skim Mozzarella cheeses.
• Fresh greens: Wrapped in a soft tortilla with fresh, leafy greens, the Grilled Chicken Ranch Wrap offers some plant-based benefits as well.

Customization Tips for a Healthier Wrap:

1. Skip the ranch and cheese: By omitting the Ranch Dressing and cheese, you significantly reduce the fat, calorie, and sodium content of the wrap. Consider substituting with a lighter dressing, like the light Honey French, if available, or simply go without for a leaner option.

2. Extra veggies: If possible, ask for additional vegetables such as tomatoes, cucumbers, or bell peppers. These add more fiber, vitamins, and antioxidants to your meal.

3. Choose a healthier side: Instead of fries or salty sides, try choosing from Wendy's variety of salads, apple slices, or choose a plain baked potato for a fiber-rich side.

4. Monitor sodium: This wrap already contains a significant amount of sodium, so balance your overall sodium intake for the day to ensure you aren't surpassing healthy levels.

Through smart choices and modifications, Wendy's Grilled Chicken Ranch Wrap can serve as a health-conscious, protein-packed meal when convenience is key. By being mindful of added condiments, toppings, and your overall daily nutrition, you can enjoy fast-food responsibly.

Arby's Classic Roast Beef: A Detailed Look

Arby's Classic Roast Beef Sandwich is a staple in their menu, famously known for the thinly sliced, tender roast beef piled on a warm sesame seed bun. It's a protein-rich choice, but it also has higher sodium content. Here's a closer look at this well-known sandwich:

Nutritional Information:

• Protein: 25g
• Calories: 360
• Total Fat: 14g
• Saturated Fat: 5g
• Carbohydrates: 35g
• Dietary Fiber: 2g
• Sugars: 5g
• Sodium: 940mg

Key Ingredients:

• Roast Beef: The thinly-sliced roast beef defines this sandwich, offering the majority of the protein content.
• Sesame Seed Bun: This bun adds carbohydrates to balance the protein in the sandwich and lends a subtly sweet and nutty flavor.

Customization Tips for a Healthier Sandwich:

1. Go easy on the sauce: The classic Arby's Sauce or Horsey Sauce can add considerable sodium and sugar content. Opt for a lighter spread or consider foregoing the sauce completely.

2. Add veggies: Unfortunately, the Classic Roast Beef Sandwich doesn't come with any veggies. Ask to add lettuce, tomato, or pickles to increase fiber and nutrition.

3.  Cut the cheese: The Classic Roast Beef Sandwich doesn't usually include cheese, but adding cheese can significantly increase the calorie, fat, and sodium numbers. Opt for a low-fat variety, or skip it altogether.

4. Consider the sides: Instead of going for the traditional fries, consider ordering a side salad or apple slices to keep your meal balanced and healthier.

5. Sodium Awareness: The roast beef in this sandwich tends to be high in sodium, so it's crucial to balance this sandwich with low-sodium foods throughout the day.

Arby's Classic Roast Beef Sandwich offers a unique, beefy flavor profile among fast-food sandwiches. With a protein-rich profile, this sandwich can fit into a balanced diet with some modifications and mindful choices.

Panera's Deli Turkey Sandwich: A Detailed Look

Panera's Deli Turkey Sandwich is a classic, versatile option that offers a balance of proteins, carbohydrates, and vegetables. As a healthier choice in the realm of restaurant sandwiches, it can be customized to suit individual tastes and dietary needs. Let's delve into the details of this popular sandwich:

Nutritional Information (Whole Sandwich on Country Rustic Bread):

• Protein: 30g
• Calories: 540
• Total Fat: 20g
• Saturated Fat: 3.5g
• Carbohydrates: 61g
• Dietary Fiber: 4g
• Sugars: 6g
• Sodium: 1,180mg

Key Ingredients:

• Sliced turkey: Panera's turkey is all-natural and raised without antibiotics, providing a high-quality, lean protein option.
• Country Rustic Bread: This bread choice adds a wholesome foundation and a slight texture to the sandwich, containing complex carbohydrates.
• Fresh vegetables: The sandwich is layered with baby spinach, tomatoes, and red onions, adding nutrients and fiber.
• Panera's Green Goddess Dressing: This dressing gives a tangy, herby flavor to the sandwich but can contribute to the overall sodium content.

Customization Tips for a Healthier Sandwich:

1. Choose your bread wisely: Opting for a whole grain bread like the Whole Grain Baguette increases the fiber content, supports digestion, and provides long-lasting energy.

2. Go easy on the dressing: Request a lighter spread of the Green Goddess Dressing or select an alternative lower-calorie and lower-sodium option to reduce the total sodium content of the sandwich.

3. Extra veggies: Customize by adding more fresh vegetables like cucumber, avocado, or even sprouts for increased vitamins, minerals, and fiber content.

4. Upgrade your side: Choose a healthier side option instead of chips, such as an apple or a small side salad without high-fat dressings to maintain a nutritionally balanced meal.

5.  Monitor Sodium Intake: The Deli Turkey Sandwich can be high in sodium, especially when including the dressing. Watch your overall daily sodium intake to maintain a healthy balance.

Panera's Deli Turkey Sandwich, offering lean protein and fresh ingredients, can be a great choice when seeking a healthier sandwich option in the world of dining out. By customizing and monitoring your meal selections, it is possible to enjoy a delicious, well-rounded meal with confidence.

Au Bon Pain's Chipotle Black Bean Burger: A Detailed Look

The Chipotle Black Bean Burger from Au Bon Pain is a veggie-forward alternative to traditional beef burgers, incorporating a savory blend of spices along with healthful ingredients. It's a robust and flavorful option offering essential nutrients and satisfying taste.

Key Ingredients:

• Black Bean Burger: A mix of black beans, brown rice, onions, and soy protein concentrate forms a hearty and protein-rich base for this sandwich.
• Avocado: This addition contributes to the healthy fat content and creaminess of the burger.
• Pickled red onions & tomatoes: Add brightness and tang to contrast the rich flavors of the burger.
• Chipotle Mayo: This spread is responsible for the smoky and spicy notes in the sandwich.
• Cheddar Cheese: Lends a pleasing sharp flavor and gooey texture to the burger.
• Ciabatta: A toasty ciabatta bun complements the burger with its chewy exterior and soft inside[\[1%5E\]](https://www.aubonpain.com/\(GetProductDetails\)/menu?id=154).

Nutritional Information:

• Calories: 660
• Carbohydrates: 71g

Regrettably, comprehensive nutritional information is not readily available for this menu item.

Customization Tips to Make it Healthier:

1. Go lighter on the mayo: The chipotle mayo could considerably up the calorie and fat content, so consider asking for it on the side.

2. Ask for whole-grain or sourdough bread: Switching to a whole grain or sourdough bread could increase the fiber content and promote better glycemic control.

3. Extra veggies: Add more tomatoes or perhaps some lettuce for an additional serving of vegetables.

The Chipotle Black Bean Burger from Au Bon Pain is an enjoyable and meat-free alternative, whether you're vegetarian or just craving a change. With flavorful and nutritious ingredients, it's a choice that's as pleasing to the palate as it is advantageous for health.

Conclusion

The primary message of the article is that fast food, despite its often negative perception, can contribute to maintaining a balanced diet if chosen wisely. By keeping several key nutritional principles in mind, one can transform a fast food visit into a healthy, nutrient-rich experience.

Healthy eating does not solely focus on high protein content; it’s important to consider other nutritional aspects such as total calories, fats, sugars, sodium, and the presence of whole grains and fresh vegetables. For instance, the article suggests choosing lean protein sources such as grilled chicken, turkey, or fish instead of fattier meats, and augmenting meals with fresh vegetables for additional fiber and nutrients.

The article also emphasises the control of portion sizes, a crucial aspect of calorie management. Even a nutritious high-protein sandwich can contribute to weight gain if consumed excessively.

Dietitian Mary Sabat, MS, RDN, LD endorsed several sandwiches from popular fast food chains. These include options from Subway, Chick-fil-A, Wendy's, Arby's, Panera, and Au Bon Pain. Every recommendation takes into account not only the protein content but the holistic nutritional profile and potential modifications could be made to improve their overall nutritional quotient.

The most crucial conclusion drawn is that fast food can be incorporated into a healthy lifestyle. It is all about making educated decisions based on nutritional knowledge and personal dietary needs. While fast foods should not wholly replace freshly prepared home meals, they can sometimes offer a convenient, and yes, nutritious choice.

Sources:
Fast Food in USA, Au Bon Pain Chipotle Black Bean Burger
Au Bon Pain, - Chipotle Black Bean Burger
Yelp, Au Bon Pain Tannersville
Fooducate, Au bon pain Chipotle Black Bean Burger