Dietitian's guide to higher-protein, lower-calorie fast food choices

Choosing grilled chicken, bowls and six-inch subs can keep a meal under 600 calories with 30g or more protein

By LineZotpaper

Published19 October 2026

Read Time2 min

Sources3 outlets

Accredited practising dietitian Susie Burrell has identified healthier fast food options for Australians eating on the run, highlighting menu items that deliver at least 30 to 40 grams of lean protein for 400 to 600 calories, while avoiding high-fat sauces, fried ingredients and processed carbs.

A growing range of higher-protein meal options marketed by fast food chains can make it seem like there are plenty of nutritious choices, but many still pack up to 1000 calories with as little as 20 grams of protein, according to accredited practising dietitian Susie Burrell.

Burrell recommends seeking out grilled breast meat options and extra salad over chips and high-fat dips. At El Jannah, the grilled chicken burger (408 calories, 30g protein) is one of the lightest options. Chargrill Charlie's pulled chicken wrap (708 calories, 46g protein) is also recommended, though ditching the aioli significantly reduces the calorie load.

At Oporto, the double fillet Oprego burger (590 calories, 41g protein) can be lightened by opting for a single fillet option, which drops the protein to 25g. Nando's offers a PERinaise classic burger or wrap (496 calories, 41g protein) as a satisfying flame-grilled option.

Mexican chains like Guzman y Gomez and Zambrero's provide good options with vegetables and salad. The mini grilled chicken burrito from Guzman y Gomez (453 calories, 26g protein) is recommended, while Zambrero's classic bowl without sauce (521 calories, 29g protein) offers all the salad and meat minus extra calories from sauces and rice.

For burgers, Burrell notes they tend to be high in fat. At Grill'd, even lower-carb bun options can pack a calorie punch. A hot bird on panini (435 calories, 41g protein) provides a decent serve of chicken breast on a better quality bun. At Subway, opting for a six-inch sub is key; the chicken protein wrap (452 calories, 26g protein) and Korean-style BBQ steak six-inch sub (390 calories, 26g protein) are recommended. Betty's Burgers grilled chicken burger (396 calores, 32g protein) is one of the few grilled options at the chain.

Sushi and bowl chains like Fish Bowl offer high-protein, low-carb choices. The chilli chicken bowl with brown rice (520 calories, 29g protein) and Yuzu days chicken (545 calories, 28g protein) are lighter options. Burrell advises sticking to sashimi, miso, edamame and pickled vegetables for more than 30g of protein for just 400 to 500 calories.

Analysis

Why This Matters

Many Australians rely on fast food for convenience, and widely marketed 'higher protein' options can still be high in calories and fat. Burrell's guide gives practical benchmarks to identify genuinely balanced meals.
Understanding how to select grilled proteins, avoid creamy sauces and choose bowls over wraps or subs can help consumers stick to dietary goals without eliminating takeaway.
The article underscores a broader trend: fast food chains are responding to demand for protein-rich options, but not all are created equal.

BackgroundnThis feature comes from accredited practising dietitian Susie Burrell, who specialises in sports and weight management nutrition. Fast food meals are typically designed for taste and shelf stability, not nutritional balance . The article reflects a growing consumer focus on protein content as a proxy for satiety and healthlines .

Key Perspectives

[Dietitian]: Prioritise grilled lean meats, skip creamy sauces and choose naked bowls or six-inch subs to keep calories under 600 while getting at least 30g proteinn. The 'grilled chicken burger' and 'chilli chicken bowl' are highlighted as strong contenders.n [Fast food consumer]: The options listed are real menu items available today, but customisation nd picking the right chain matters. The guide gives actionable orders for popular outlets like Nando's, Subway and Fish Bowl.

[Critics]: Even recommended items can be high in sodium, and 'healthy' label can be misleading. The article acknowledes that some grilled options still pack calories if user adds sauces or extra cheese.

What to Watch

Notice whether chains increase their 'minis' or 'light' ranges in response to demandn- Watch for updated nutritional information as menus changen- Burell's advice could drive more consumers to order without sauces or with extra vegetables

Sources

Love fast food? The dietitian’s go-to orders for a higher protein, lower-calorie hit · WA Today - Latest News
Love fast food? The dietitian’s go-to orders for a higher protein, lower-calorie hit · Sydney Morning Herald - Latest News
Love fast food? The dietitian’s go-to orders for a higher protein, lower-calorie hit · Brisbane Times - Latest News

Checked

12 claims in this story checked against 1 source: 12 supported.

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SupportedDietitian's guide to higher-protein, lower-calorie fast food choicesWA Today - Latest News: “Love fast food? The dietitian’s go-to orders for a higher protein, lower-calorie hit.”
SupportedChoosing grilled chicken, bowls and six-inch subs can keep a meal under 600 calories with 30g or more proteinWA Today - Latest News: “a well-balanced, calorie-controlled meal, even from a fast food outlet, will offer 400 to 600 calories and at least 30 to 40g of lean protein”
SupportedAccredited practising dietitian Susie Burrell has identified healthier fast food options for Australians eating on the run, highlighting menu items that deliver at least 30 to 40 grams of lean protein for 400 to 600 calories, while avoiding high-fat sauces, fried ingredients and processed carbs.WA Today - Latest News: “Ideally, a well-balanced, calorie-controlled meal, even from a fast food outlet, will offer 400 to 600 calories and at least 30 to 40g of lean protein”
SupportedA growing range of higher-protein meal options marketed by fast food chains can make it seem like there are plenty of nutritious choices, but many still pack up to 1000 calories with as little as 20 grams of protein, according to accredited practising dietitian Susie Burrell.WA Today - Latest News: “a fast-food meal deal with a large burger, fries and soft drink or a fried chicken meal may contain up to 1000 calories, for as little as 20g of protein.”
SupportedBurrell recommends seeking out grilled breast meat options and extra salad over chips and high-fat dips.WA Today - Latest News: “seek out grilled breast meat options, and order extra salad rather than high-fat chips and dip.”
SupportedAt El Jannah, the grilled chicken burger (408 calories, 30g protein) is one of the lightest options.WA Today - Latest News: “El Jannah Grilled chicken burger ... 408 cal / 30g protein. One of the lightest options.”
SupportedChargrill Charlie's pulled chicken wrap (708 calories, 46g protein) is also recommended, though ditching the aioli significantly reduces the calorie load.WA Today - Latest News: “Chargrill Charlie’s Pulled chicken wrap ... 708 cal/ 46g protein. Ditching the aioli will significantly lower the calorie load.”
SupportedAt Oporto, the double fillet Oprego burger (590 calories, 41g protein) can be lightened by opting for a single fillet option, which drops the protein to 25g.WA Today - Latest News: “Oporto Double fillet Oprego burger ... 590 cal / 41g protein. You can lighten the calorie load by opting for a single fillet option, but this will also take the protein down to 25g.”
SupportedNando's offers a PERinaise classic burger or wrap (496 calories, 41g protein) as a satisfying flame-grilled option.WA Today - Latest News: “Nando’s PERinaise classic burger or wrap ... 496 cal / 41g protein. A satisfying flame-grilled chicken option.”
SupportedThe mini grilled chicken burrito from Guzman y Gomez (453 calories, 26g protein) is recommendedWA Today - Latest News: “Guzman y Gomez Mini grilled chicken burrito ... 453cal / 26g protein.”
SupportedWhile Zambrero's classic bowl without sauce (521 calories, 29g protein) offers all the salad and meat minus extra calories from sauces and rice.WA Today - Latest News: “Zambrero’s Classic bowl (without sauce) ... 521 cal / 29g protein. ... you get all the salad, vegies and meat, minus a lot of fat and calories from extra sauces, rice and bread.”
SupportedBurrell advises sticking to sashimi, miso, edamame and pickled vegetables for more than 30g of protein for just 400 to 500 calories.WA Today - Latest News: “try to stick to sashimi, miso, edamame and pickled vegetables for more than 30g of protein for just 400 to 500 calories.”