Top High-Protein McDonald’s Meals a Sports Nutrition Coach Would Order

Whether you’re on a road trip, hurrying home after your kid's soccer practice, or simply not in the mood to cook, hitting the drive-thru is a convenient solution. While fast food isn’t typically known for its nutritional value, it’s sometimes the only option when life gets busy. And while we all know it shouldn’t be a regular part of our diets, when you find yourself at the drive-thru window, grabbing one of the best high-protein meals on the menu can at least allow you to hit your macros.

In this article, we’ll break down the entire McDonald’s menu to highlight the foods that are highest in protein. With these guidelines, you’ll be able to navigate the golden arches with confidence and stay on track with your health and fitness goals. That way, when you’re in a pinch, your nutrition never has to take a backseat.

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8 Best High-Protein Meals at McDonald’s

1. Egg McMuffin

The classic Egg McMuffin is a breakfast favorite, featuring a freshly cracked egg, a slice of Canadian bacon, and melty American cheese atop a toasted English muffin. With 310 calories and 17 grams of protein per serving, it’s a light yet protein-packed breakfast option to fuel your morning.

Nutrition Facts, Per Serving

• Calories: 310

• Carbs: 30 g

• Protein: 17 g

• Fat: 13 g

• Sodium: 770 mg

• Dietary Fiber: 2 g

2. Sausage McMuffin with Egg

The Sausage McMuffin with Egg subs out the Canadian bacon for a flavorful sausage patty, boosting the total protein content up to 20 grams. However, this swap also adds 18 grams of fat, raising the sandwich’s calorie count to 480. If your primary goal is maximizing protein, this may be a more appealing option. On the other hand, if you’re focused on keeping your calorie intake in check, the Egg McMuffin could be the smarter choice.

Nutrition Facts, Per Serving

• Calories: 480

• Carbs: 30 g

• Protein: 20 g

• Fat: 32 g

• Sodium: 830 mg

• Dietary Fiber: 2 g

3. Deluxe McCrispy

The Deluxe McCrispy is a fried chicken sandwich topped with shredded lettuce, Roma tomatoes, and creamy mayo on a toasted potato bun. At 530 calories and 27 grams of protein, it’s a flavorful and filling choice for either lunch or dinner. If you’re looking to cut back on calories, skipping the mayo is an easy way to lighten up the sandwich without sacrificing much flavor.

Nutrition Facts, Per Serving

• Calories: 530

• Carbs: 48 g

• Protein: 27 g

• Fat: 26 g

• Sodium: 1050 mg

• Dietary Fiber: 2 g

4. McChicken

If you’re looking for an affordable, high-protein sandwich, the McChicken off the dollar menu is an excellent choice. This sandwich delivers 14 grams of protein and consists of the McChicken patty, shredded lettuce, and mayo on a bun. Back in my college days, this was one of my go-to orders. I’d grab two McChicken sandwiches, hold the mayo, and stack the chicken patties together on one bun for a double protein boost without the extra carbs.

Nutrition Facts, Per Serving

• Calories: 390

• Carbs: 38 g

• Protein: 14 g

• Fat: 21 g

• Sodium: 560 mg

• Dietary Fiber: 1 g

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5. Quarter Pounder with Cheese

Second only to the Big Mac, the Quarter Pounder with Cheese is one of the most iconic McDonald’s offerings. Full of flavor, this burger features a juicy quarter-pound beef patty layered between two slices of American cheese, tangy pickles, onions, ketchup, and mustard, all inside a sesame seed bun. With 520 calories and 30 grams of protein, this burger has a protein-to-calorie ratio that’s over 20 percent, making it a practical choice for those aiming to boost their dietary protein intake.

Nutrition Facts, Per Serving

• Calories: 520 mg

• Carbs: 42 g

• Protein: 30 g

• Fat: 26 g

• Sodium: 1140 mg

• Dietary Fiber: 2 g

6. Double Quarter Pounder with Cheese

If a single burger patty isn’t enough to do the trick, the Double Quarter Pounder with Cheese features a hefty 8 ounces of beef. The addition of a second quarter-pound beef patty bumps the protein content up to an impressive 48 grams per serving, making it the highest-protein sandwich on the menu. That said, this protein boost comes with a higher calorie count of 740, so it may not be the best option for anyone with weight loss goals.

Nutrition Facts, Per Serving

• Calories: 740 mg

• Carbs: 43 g

• Protein: 48 g

• Fat: 42 g

• Sodium: 1360 mg

• Dietary Fiber: 2 g

7. Double Cheeseburger

The McDonald’s Double Cheeseburger stacks two all-beef patties with pickles, onions, ketchup, mustard, and two slices of American cheese on a toasted bun. At 440 calories and 25 grams of protein, it’s a high-protein burger that offers a pretty good bang for your buck. If you’re craving a burger that’s both satisfying and budget-friendly, this classic won’t disappoint.

Nutrition Facts, Per Serving

• Calories: 440 mg

• Carbs: 34 g

• Protein: 25 g

• Fat: 24 g

• Sodium: 1120 mg

• Dietary Fiber: 2 g

8. 20-Piece Chicken McNuggets

If you’re not in the mood for a burger or sandwich, the iconic 20-piece Chicken McNugget meal may be the way to go. A crowd favorite, the Chicken McNuggets are crispy, tender, and perfect for sharing—or enjoying solo. With 830 calories and 46 grams of protein in the full 20-piece serving, they pack in a serious amount of protein. However, keep in mind that the breading adds over 50 grams of carbs, so this option is not the best fit for low-carb diets like keto.

Nutrition Facts, Per Serving

• Calories: 830 mg

• Carbs: 51 g

• Protein: 46 g

• Fat: 49 g

• Sodium: 1490 mg

• Dietary Fiber: 0 g

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How to Eat High-Protein Meals at McDonald’s

If you’re looking for high-protein McDonald’s, it’s best to order just the sandwiches and skip the full meal combos. Adding sides like fries and a soda can significantly increase the calorie count without providing additional protein or nutrients. Sandwiches like the Double Quarter Pounder with Cheese, the Bacon Quarter Pounder with Cheese, and the Deluxe McCrispy all have greater than 25 grams of protein, making them solid options for boosting your protein intake.

Additionally, ordering your sandwich without the bun can save you around 150 calories and improve the protein-to-calorie ratio of your meal. Other smart swaps include replacing the fries with apple slices, which are lower in calories and provide added fiber and nutrients, or choosing beverages like water, unsweetened iced tea, or diet soda to avoid added sugars and empty calories. With some thoughtful choices and minor tweaks, McDonald’s can be a convenient option for a high-protein meal to support your goals.

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High-Protein McDonald’s FAQs

Can fast food be healthy?

While fast food shouldn’t be a regular part of your diet, there are times when it becomes a practical necessity, especially when you’re on the go. The key to making fast food healthy is making smart choices when you order. Choose meals that align with your personal goals, like a grilled chicken sandwich paired with a side salad or fresh fruit instead of fries. Meals like these offer a well-rounded balance of protein and nutrients, helping you stay on track with your nutrition, even when you’re pressed for time.

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Are there any healthy alternatives to fast food when you’re on the go?

Absolutely, there are healthy alternatives to fast food, but they often require some planning ahead. Meal prepping at home, like packing a nutritious sandwich or wrap, is usually a better option than grabbing fast food. Additionally, portable snacks such as protein bars, hard-boiled eggs, beef jerky, mixed nuts, or fresh fruit can be quick, satisfying, and nutrient-dense options when you're on the go. With a little preparation, you can avoid the temptation of fast food without sacrificing convenience or nutrition.

What’s the highest protein meal from McDonald’s?

The regular menu item that offers the most protein at McDonald’s is the Double Quarter Pounder with Cheese, offering an impressive 48 grams of protein in a 740-calorie meal. Close behind is the 20-piece Chicken McNuggets meal, delivering 46 grams of protein for 830 calories. If you’re looking to reduce the calorie count, you can choose to eat the Double Quarter Pounder without the bun, which would shave off approximately 150 calories.

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