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High Protein Meals at Burger King

Updated on March 27, 2014

High Protein Entrees at Burger King

The items below are high protein menu items from Burger King. All of the items below are 500 calories or less, and all contain at least 20 grams of protein. To rank these in order of best options, the table includes a column of protein per calorie, ordered from largest to smallest.

You'll notice the high protein options that top the list consist primarily of grilled chicken entrees. One easy way to boost the protein per calorie in your meal at Burger King is to omit mayo from sandwiches. The salads that are included in the list do include the dressing which comes with the entree.

There are no traditional burgers on this list, mainly because the majority of burgers at Burger King are either very high in calories or relatively low in protein. When you're eating out at Burger King, your best bet is to stick to chicken.

High Protein Entrees at Burger King

Entree
Calories
Protein (g)
Protein per Calorie
Tendergrill Chicken Sandwich (without Mayo)
320
31
0.0969
Chicken Caesar Garden Fresh Salad with Tendergrill Chicken and Dressing
450
35
0.0778
Tendergrill Chicken Sandwich
410
31
0.0756
Chicken BLT Garden Fresh Salad with Tendergrill Chicken and Dressing
440
33
0.0750
BK Veggie Burger (without Mayo)
320
21
0.0656
Homestyle Chicken Strips (3 Piece)
340
22
0.0647
Original Chicken Sandwich (without Mayo)
450
28
0.0622
Chicken Caesar Garden Fresh Salad Wrap (Grilled)
340
21
0.0618
Chicken Apple & Cranberry Garden Fresh Salad with Tendergrill Chicken and Dressing
480
28
0.0583
Buffalo Chicken Strips (3 Piece)
380
22
0.0579
Chicken BLT Garden Fresh Salad Wrap (Grilled)
380
22
0.0579
BK Veggie Burger
390
21
0.0538
Honey BBQ Chicken Strips (3 Piece)
410
22
0.0537
Spicy Original Chicken Sandwich (without Mayo)
460
23
0.05
Chicken Nuggets (10 Piece)
470
21
0.0447

High Protein Sides at Burger King

Unfortunately, Burger King leaves much to be desired when it comes to protein in its sides. Many of the Burger King side items are high in calories and low in protein. So, if you're looking for a high protein side item for a meal at Burger King, your best bet is to go for a drink containing some dairy. Low fat milk is a great choice. You could also order a nonfat latte, but to get a substantial amount of protein, you will probably need to order a large.

High Protein Sides at Burger King

Side
Calories
Protein (g)
Grams of Protein per Calorie
Fat Free Milk
90
9
0.1
1% Low Fat Chocolate Milk
160
8
0.05
Nonfat Latte (Large)
190
7
0.0368

High Protein Breakfast Options at Burger King

If you're looking for a high protein breakfast, Burger King has just a few options. The items below are all 500 calories or less and contain 20 grams or more of protein. However, Burger King doesn't offer a lot of breakfast items that are high in protein and also low in calories. The items below are your best bet. If you love the Croissan'wich, go for a double to get extra protein from the extra meat. You can also get a breakfast muffin sandwich with sausage, egg and cheese.

High Protein Breakfast Options at Burger King

Breakfast Entree
Calories
Protein (g)
Grams of Protein per Calorie
Double Croissan'wich with Ham, Egg and Cheese
480
25
0.0521
BK Breakfast Muffin Sandwich Sausage, Egg and Cheese
430
20
0.0465
Double Croissan'wich with Ham, Bacon, Egg and Cheese
470
21
0.0447

Other Ways to Get a High Protein Meal at Burger King

Given the limited high protein options at Burger King, you may want to consider some of these ideas for incorporating more protein into a Burger King meal.

  • Bring Your Own Side. Since there are few options for sides at Burger King with low calories and high protein, you may consider bringing your own side. There are a number of foods that are easy to carry with you, like Greek yogurt, peanuts or beef jerky. This would allow you to get a high protein side, save money and save on calories.
  • Order One Entree without a Side. Even if you don't have a high protein side with you, you can simply order a high protein entree and save the calories for a snack later. The best options at Burger King seem to be entrees, so you may want to save your calories for later, especially if you aren't a milk drinker.
  • Bring Your Own Drink.You can easily get some additional protein in your meal by bringing your own drink with you. This could be your own milk, a protein shake, or even a dairy based smoothie. All of these options would allow you to get more protein into your meal while controlling your caloric intake.

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