Goal guide · Cutting

Best Cutting Fast Food Options

Cutting doesn't mean cooking every meal. These low calorie, high protein fast food options help you stay in a deficit while still eating out. All under 500 calories with 20g+ protein.

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Top picks (50)

Ranked using the Atey20 database across 60+ chain restaurants.

#ItemChainCaloriesProteinCarbsFat
1Grilled Chicken Cool WrapChick-fil-A35042g29g13g
2Chick-n-Strips (4-count)Chick-fil-A41040g20g19g
3Chicken Nuggets (12-count)Chick-fil-A38040g17g17g
4Charred Chicken MarketbowlDig48539g42g18g
5Chicken Caesar Salad (Original)Just Salad49039g18g23g
6Original Recipe BreastKFC39039g11g21g
7Cobb Salad with Grilled NuggetsChick-fil-A43039g23g22g
8Grilled Nuggets (12 count)Chick-fil-A20038g2g5g
9Grilled Nuggets (12-count)Chick-fil-A20038g2g5g
10Buffalo Chicken BowlSweetgreen45036g38g18g
11Turkey Sandwich (Shorti)Wawa44034g48g10g
12Tokyo Supergreens with ChickenJust Salad39534g32g16g
13Spicy Southwest Salad with Grilled NuggetsChick-fil-A38033g27g16g
14Grilled Chicken SandwichShake Shack41033g32g17g
15ChickenChipotle18032g0g7g
16Guacamole GreensSweetgreen48032g35g25g
17Teriyaki Chicken & BroccoliHoneygrow49032g43g14g
18Crispy Chicken Poblano SaladJust Salad44531g38g20g
19Chick-n-Strips (3-count)Chick-fil-A31030g15g14g
20Rotisserie-Style Chicken SaladSubway17029g11g3g
21Light Carnitas Bowl (carnitas, lettuce, fajita veggies, salsa)Chipotle32029g16g16g
22Chick-fil-A Deluxe SandwichChick-fil-A50029g42g24g
23Hash Brown Scramble Bowl with NuggetsChick-fil-A47029g19g30g
24Grilled Chicken SandwichChick-fil-A38028g44g12g
25Spicy Chicken SandwichChick-fil-A45028g44g19g
26Grilled Market SaladChick-fil-A33028g26g14g
27Chick-fil-A Chicken SandwichChick-fil-A44028g40g19g
28Market Salad with Grilled NuggetsChick-fil-A32028g26g12g
29Chicken Nuggets (8-count)Chick-fil-A25027g11g11g
30Chicken Supremes (3 pc)Bojangles50027g28g30g
31Egg White GrillChick-fil-A30027g29g8g
32Chicken & Quinoa Protein BowlStarbucks42027g52g10g
33Spicy Chicken SandwichWendy's50026g46g21g
34Bacon McDoubleMcDonald's46026g32g26g
35Egg White Grill SandwichChick-fil-A29026g30g8g
36Double CheeseburgerMcDonald's44025g34g24g
37Crispy Grilled CheeseStarbucks50025g43g24g
38Orange ChickenPanda Express49025g51g23g
39Grilled Nuggets (8-count)Chick-fil-A13025g1g3g
406" Oven Roasted Chicken (9-grain, veggies, no cheese)Subway32024g46g5g
41BarbacoaChipotle17024g2g7g
4210 Piece Chicken McNuggetsMcDonald's41023g25g24g
43CarnitasChipotle21023g0g12g
44Protein Box — Eggs & CheddarStarbucks47023g40g23g
45Impossible Breakfast SandwichStarbucks42022g34g22g
46SteakChipotle15021g1g6g
47Cheesy Gordita CrunchTaco Bell50020g41g27g
48Spinach, Feta & Egg White WrapStarbucks29020g34g8g
49Sausage McMuffin with EggMcDonald's48020g30g30g
50Turkey Breast Chopped SaladSubway25020g14g13g

Best Cutting choice at each chain

  • Chick-fil-A: Grilled Chicken Cool Wrap (42g protein)
  • Dig: Charred Chicken Marketbowl (39g protein)
  • Just Salad: Chicken Caesar Salad (Original) (39g protein)
  • KFC: Original Recipe Breast (39g protein)
  • Sweetgreen: Buffalo Chicken Bowl (36g protein)
  • Wawa: Turkey Sandwich (Shorti) (34g protein)
  • Shake Shack: Grilled Chicken Sandwich (33g protein)
  • Chipotle: Chicken (32g protein)
  • Honeygrow: Teriyaki Chicken & Broccoli (32g protein)
  • Subway: Rotisserie-Style Chicken Salad (29g protein)
  • Bojangles: Chicken Supremes (3 pc) (27g protein)
  • Starbucks: Chicken & Quinoa Protein Bowl (27g protein)
  • Wendy's: Spicy Chicken Sandwich (26g protein)
  • McDonald's: Bacon McDouble (26g protein)
  • Panda Express: Orange Chicken (25g protein)
  • Taco Bell: Cheesy Gordita Crunch (20g protein)

Frequently asked questions

What's the best fast food while cutting?

Meals under 500 calories with 20g+ protein—think grilled nuggets, protein bowls, and salads—keep you satisfied while staying lean.

What fast food is low calorie but high protein?

Chick-fil-A grilled nuggets, Chipotle salads, Starbucks egg bites, and Sweetgreen bowls all fit that brief.

Can I cut while eating fast food?

Yes. Plan ahead with Atey20, pick macro-friendly meals, and keep your daily totals in a deficit even when you dine out.

How do I track my macros when eating fast food?

Use Atey20 to instantly search any chain restaurant item, view calories, protein, carbs, fat, sodium, sugar, and fiber, then log meals to your daily tracker.

Related guides

High Protein fast food →Low Carb fast food →Low Calorie fast food →Bulking fast food →Keto fast food →Diabetic-Friendly fast food →Low Sodium fast food →High Fiber fast food →Vegetarian fast food →Vegan fast food →Gluten-Free fast food →Dairy-Free fast food →Heart Healthy fast food →Pregnancy-Safe fast food →Kids fast food →

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