High-Protein Fast Food Canada: 1,004 Meals Ranked by Protein

The best high-protein fast food in Canada, by protein per calorie, is St-Hubert’s rotisserie chicken breast: 56g of protein in 400 calories. Swiss Chalet’s Rotisserie Chicken on a Bun is close behind, with 54g in 430 calories.

This guide is for anyone hitting a protein goal who still wants takeout. We ranked all 1,004 meals from 19 chains in Pleit’s database three ways: protein per calorie, 30g+ at 500 calories or less, and most protein in one meal.

What is high-protein fast food

High-protein fast food is a takeout order that gives you a lot of protein for the calories it costs. For this guide, that means at least 30g of protein in a meal under 800 calories.

It matters most when you’re tracking macros, building muscle, or trying to stay full longer. One good order can cover a third of a 100g daily protein goal.

Most people guess at high-protein fast food from the menu photo, and crispy chicken can fool you. Pleit skips the guessing and reads the official nutrition guides for you.

High-protein fast food Canada rankings

Every number below comes from each chain’s own Canadian nutrition guide, as of October 2026. Values are for the item as the chain lists it, so sides, sauces and drinks are extra unless the name includes them.

Most protein per calorie

These are the 10 meals with 30g of protein or more under 800 calories that give you the most protein for each calorie. Rotisserie chicken takes almost every spot.

Chain	Order	Protein	Calories	Protein / 100 cal	Sodium
St-Hubert	Rotisserie chicken, breast	56g	400	14.0g	580mg
Swiss Chalet	Rotisserie Chicken on a Bun, white meat	54g	430	12.6g	670mg
Dairy Queen	Grilled Chicken Salad Bowl	32g	260	12.3g	940mg
Swiss Chalet	Quarter Chicken Dinner, white meat	63g	540	11.7g	1450mg
St-Hubert	Tikka masala rotisserie chicken, breast	56g	500	11.2g	880mg
St-Hubert	Angus beef steak	42g	380	11.1g	1310mg
Swiss Chalet	Rotisserie Chicken on a Bun, dark meat	55g	500	11.0g	780mg
St-Hubert	Rotisserie chicken, half chicken	83g	770	10.8g	920mg
Swiss Chalet	Hot Rotisserie Chicken Sandwich, white meat	58g	540	10.7g	1590mg
St-Hubert	Piri-piri rotisserie chicken, breast	56g	530	10.6g	870mg

The St-Hubert chicken and steak values are for the meat on its own. St-Hubert lists sides separately, so add whatever you order with it.

High-protein fast food at 500 calories or less

In Pleit’s database, 33 meals have at least 30g of protein in 500 calories or less. Here is the one with the most protein at each of the 12 chains that have one.

Chain	Order	Protein	Calories	Protein / 100 cal	Sodium
St-Hubert	Rotisserie chicken, breast	56g	400	14.0g	580mg
Swiss Chalet	Rotisserie Chicken on a Bun, dark meat	55g	500	11.0g	780mg
Chick-fil-A	Pretzel Cheddar Club Grilled Bundle	38g	490	7.8g	970mg
Pita Pit	Chicken Crave Salad Bowl, large	38g	500	7.6g	2310mg
McDonald’s	Spicy Bacon Deluxe Grilled Chicken Sandwich	36g	450	8.0g	930mg
Popeyes	Signature Hot Boneless Wings, 6 pc	34g	450	7.6g	5320mg
Dairy Queen	Double Hamburger	34g	480	7.1g	880mg
Tim Hortons	Protein Bagel BELT with bacon	33g	480	6.9g	1100mg
Boston Pizza	Chicken Fingers, original	32g	400	8.0g	610mg
Harvey’s	Grilled Chicken Wrap	30g	420	7.1g	1050mg
Subway	6” Fresh Fit Rotisserie-Style Chicken	30g	450	6.7g	780mg
Burger King	Double Cheeseburger	30g	470	6.4g	880mg

Domino’s, Freshii, A&W, KFC, Little Caesars, Osmow’s and Mr. Sub have no meal that hits both limits. Their best high-protein fast food orders all cost more than 500 calories.

Most protein in one meal

If you just want the biggest number, these are the top meals from six different chains. They’re big orders, so check the calories and sodium too.

Chain	Order	Protein	Calories	Protein / 100 cal	Sodium
Swiss Chalet	Half Chicken Dinner	109g	970	11.2g	1840mg
KFC	Hot Wings, 20 wings	109g	1520	7.2g	3900mg
Osmow’s	Beef Philly Wrap, super	95g	1230	7.7g	2330mg
Pita Pit	Cordon Bleu Pita, XL	93g	1440	6.5g	2710mg
Boston Pizza	Smoky Mountain Spaghetti & Meatballs	89g	2010	4.4g	3920mg
St-Hubert	Tikka masala rotisserie chicken, half chicken	84g	970	8.7g	1540mg

The best high-protein fast food order at 10 big chains

Eating at a specific chain? This is the meal with the most protein per calorie at each of 10 chains you’ll find across Canada.

Chain	Order	Protein	Calories	Carbs	Fat	Sodium
Swiss Chalet	Rotisserie Chicken on a Bun, white meat	54g	430	37g	8g	670mg
Dairy Queen	Grilled Chicken Salad Bowl	32g	260	9g	11g	940mg
Freshii	Protein Power Bowl	57g	630	67g	15g	3420mg
Popeyes	Classic Tenders, 3 pc	31g	350	22g	15g	1780mg
McDonald’s	Spicy Grilled Chicken Sandwich	31g	380	32g	14g	680mg
A&W	Grandpa Burger	53g	760	35g	58g	1000mg
Tim Hortons	Protein Bagel BELT with bacon	33g	480	49g	18g	1100mg
Subway	6” Chicken Rancher	36g	540	45g	25g	1150mg
Burger King	Double Cheeseburger	30g	470	26g	28g	880mg
Domino’s	Pepperoni Feast, large, 2 slices	34g	680	70g	28g	1340mg

Rotisserie chicken is the one to beat

St-Hubert and Swiss Chalet hold nine of the top 10 spots for protein per calorie. If you’re hungrier, Swiss Chalet’s white meat Quarter Chicken Dinner has 63g at 540 calories. Our Swiss Chalet nutrition guide has the numbers for every popular order.

Grilled beats crispy almost everywhere

At McDonald’s, the McCrispy has 2g less protein than the Grilled Chicken Sandwich and 120 more calories. At Dairy Queen, the grilled salad bowl beats the crispy strips bowl by 6g of protein and 100 calories. If a menu has both, grilled is the better high-protein fast food pick.

Burgers can still work

A&W’s Grandpa Burger has 53g of protein, close to Swiss Chalet. It’s heavier on fat, at 58g. Sometimes you want a burger, and that’s fine.

Watch the sodium if it matters to you

Popeyes’ Signature Hot Boneless Wings have 34g of protein in 450 calories, but 5,320mg of sodium. Freshii’s Protein Power Bowl has 57g of protein and 3,420mg. If salt matters to you, the sodium column is worth a look before you order.

How Pleit finds high-protein fast food for you

Pleit turns these tables into one question. Type “40g of protein under 600 calories” and it checks every meal in its database and gives you three picks with the reason for each.

Ask for a protein amount and every pick meets it. If nothing on the menus gets there in one meal, Pleit says so instead of padding the list.

Not sure what protein target to aim for? The protein calculator gives you a daily and per-meal number. The macro calculator splits your calories into protein, carbs and fat.

You can also browse the numbers yourself. The restaurant directory has full nutrition for every chain in this post, with search and a 30g+ protein filter. Try a question on the homepage to see your own high-protein fast food picks in Canada.

Frequently Asked Questions

What’s the best fast food for protein in Canada?

For protein per calorie, St-Hubert’s rotisserie chicken breast leads, with 56g in 400 calories. Swiss Chalet’s Rotisserie Chicken on a Bun is next, at 54g in 430 calories. The Half Chicken Dinner at Swiss Chalet has the most protein in one meal, at 109g.

What high-protein fast food is under 500 calories?

In Pleit’s database, 33 meals have 30g of protein or more in 500 calories or less. Good picks include McDonald’s Spicy Bacon Deluxe Grilled Chicken Sandwich and Dairy Queen’s Grilled Chicken Salad Bowl. The table above lists the top one at each of 12 chains.

Is high-protein fast food healthy?

It can fit a healthy week, depending on the rest of your day. Protein-dense picks tend to keep you full longer. Sodium is the number to watch, since some bowls, wings and tenders run high.

Where do these numbers come from?

Every value comes from each chain’s official Canadian nutrition guide. We don’t estimate anything. Menus change, so check the chain’s guide if something looks different.