Smaller, protein-first
GLP-1 friendly fast food, chain by chain.
Eating out with a smaller appetite? We found 913 meals across 196 chains that fit a reduced-portion, protein-first pattern — every pick has at least 20g of protein at 500 calories or under, ranked gentlest (lowest fat) first. All from each brand's official nutrition data, not AI guesses.
General nutrition information, not medical advice — follow your clinician's guidance on eating with GLP-1 medications.
🩺 913 picks 🍽️ 196 chains ✓ Officially sourced
The ranking
GLP-1 friendly fast food, every chain ranked
All 196 chains, sorted by how many qualifying picks each offers. Tap a chain to see every pick with full macros.
| # | Chain | Qualifying picks | Gentlest pick |
|---|---|---|---|
| 1 | PDQ | 12 | 1.2g fat |
| 2 | Primo Hoagies | 12 | 3g fat |
| 3 | Golden Corral | 12 | 3.5g fat |
| 4 | Chick-fil-A | 12 | 8g fat |
| 5 | Jason's Deli | 11 | 8g fat |
| 6 | Popeyes | 10 | 2g fat |
| 7 | Ruby Tuesday | 10 | 6g fat |
| 8 | Dutch Bros Coffee | 10 | 6g fat |
| 9 | Carrabba's Italian Grill | 10 | 7g fat |
| 10 | Just Salad | 10 | 7g fat |
| 11 | Culver's | 10 | 8g fat |
| 12 | Donatos Pizza | 10 | 16g fat |
| 13 | Salad and Go | 9 | 2g fat |
| 14 | Jimmy John's | 9 | 3g fat |
| 15 | Subway | 9 | 4g fat |
| 16 | Lenny's Grill & Subs | 9 | 6g fat |
| 17 | Peet's Coffee | 9 | 7g fat |
| 18 | Blimpie | 9 | 9g fat |
| 19 | Quiznos | 9 | 14g fat |
| 20 | Captain D's | 8 | 1.5g fat |
| 21 | Smoothie King | 8 | 2g fat |
| 22 | Waffle House | 8 | 3g fat |
| 23 | Golden Chick | 8 | 3.4g fat |
| 24 | Slim Chickens | 8 | 4g fat |
| 25 | Dickey's Barbecue Pit | 8 | 4g fat |
| 26 | CoreLife Eatery | 8 | 7g fat |
| 27 | Sonny's BBQ | 8 | 7g fat |
| 28 | Starbucks | 8 | 8g fat |
| 29 | El Pollo Loco | 8 | 8g fat |
| 30 | Jersey Mike's Subs | 8 | 8g fat |
| 31 | Cracker Barrel | 8 | 9g fat |
| 32 | La Madeleine | 8 | 9.5g fat |
| 33 | Black Bear Diner | 8 | 10g fat |
| 34 | Wawa | 8 | 10g fat |
| 35 | Chopt | 8 | 11g fat |
| 36 | Arby's | 8 | 13g fat |
| 37 | Smashburger | 8 | 14g fat |
| 38 | Einstein Bros. Bagels | 7 | 3.5g fat |
| 39 | Firehouse Subs | 7 | 4g fat |
| 40 | TGI Fridays | 7 | 5g fat |
| 41 | Taco Bell | 7 | 6g fat |
| 42 | Moe's Southwest Grill | 7 | 6g fat |
| 43 | Saladworks | 7 | 7.4g fat |
| 44 | Sonic Drive-In | 7 | 10g fat |
| 45 | California Pizza Kitchen | 7 | 10g fat |
| 46 | Whataburger | 7 | 11g fat |
| 47 | Burger King | 7 | 11g fat |
| 48 | Bojangles | 7 | 12g fat |
| 49 | BurgerFi | 7 | 15g fat |
| 50 | Farmer Boys | 7 | 17g fat |
| 51 | City Barbeque | 6 | 2.5g fat |
| 52 | Huey Magoo's | 6 | 3g fat |
| 53 | Which Wich | 6 | 4g fat |
| 54 | Chili's | 6 | 5g fat |
| 55 | Torchy's Tacos | 6 | 6g fat |
| 56 | Seasons 52 | 6 | 8g fat |
| 57 | Tijuana Flats | 6 | 8g fat |
| 58 | Wendy's | 6 | 10g fat |
| 59 | Zaxby's | 6 | 10g fat |
| 60 | Biggby Coffee | 6 | 12g fat |
| 61 | Mooyah | 6 | 12g fat |
| 62 | Charleys Philly Steaks | 6 | 13g fat |
| 63 | A&W Restaurants | 6 | 15g fat |
| 64 | Qdoba Mexican Eats | 6 | 16g fat |
| 65 | Modern Market Eatery | 6 | 17g fat |
| 66 | Costa Vida | 5 | 6g fat |
| 67 | Jack in the Box | 5 | 7g fat |
| 68 | Bruegger's Bagels | 5 | 7g fat |
| 69 | First Watch | 5 | 8g fat |
| 70 | Pollo Tropical | 5 | 8g fat |
| 71 | Bonefish Grill | 5 | 8g fat |
| 72 | Carl's Jr. | 5 | 9g fat |
| 73 | Cafe Rio | 5 | 9g fat |
| 74 | Noodles & Company | 5 | 10g fat |
| 75 | Applebee's | 5 | 10g fat |
| 76 | Outback Steakhouse | 5 | 11g fat |
| 77 | Village Inn | 5 | 11g fat |
| 78 | Tropical Smoothie Cafe | 5 | 12g fat |
| 79 | Portillo's | 5 | 12g fat |
| 80 | Lee's Famous Recipe Chicken | 5 | 12g fat |
| 81 | Shake Shack | 5 | 13g fat |
| 82 | Pollo Campero | 5 | 13g fat |
| 83 | Church's Texas Chicken | 5 | 14g fat |
| 84 | Tim Hortons | 5 | 16g fat |
| 85 | KFC | 5 | 17g fat |
| 86 | McDonald's | 5 | 18g fat |
| 87 | Buffalo Wild Wings | 4 | 2g fat |
| 88 | Red Robin | 4 | 3g fat |
| 89 | Long John Silver's | 4 | 3g fat |
| 90 | Capriotti's | 4 | 5g fat |
| 91 | Round Table Pizza | 4 | 5.5g fat |
| 92 | Papa Murphy's | 4 | 6g fat |
| 93 | Texas Roadhouse | 4 | 6.5g fat |
| 94 | Steak 'n Shake | 4 | 7g fat |
| 95 | Potbelly | 4 | 7.2g fat |
| 96 | Panda Express | 4 | 8g fat |
| 97 | P.F. Chang's | 4 | 8g fat |
| 98 | Salsarita's | 4 | 8g fat |
| 99 | Chipotle | 4 | 9g fat |
| 100 | Perkins | 4 | 10g fat |
| 101 | Leeann Chin | 4 | 11g fat |
| 102 | Smokey Bones | 4 | 11g fat |
| 103 | Domino's | 4 | 12g fat |
| 104 | Cook Out | 4 | 12g fat |
| 105 | Hooters | 4 | 12g fat |
| 106 | Hot Head Burritos | 4 | 12g fat |
| 107 | Mountain Mike's Pizza | 4 | 12g fat |
| 108 | Yard House | 4 | 12g fat |
| 109 | Dairy Queen | 4 | 15g fat |
| 110 | Braum's | 4 | 15g fat |
| 111 | Garbanzo Mediterranean Fresh | 4 | 16g fat |
| 112 | Pret A Manger | 4 | 17g fat |
| 113 | Cheddar's Scratch Kitchen | 4 | 18g fat |
| 114 | Uno Pizzeria & Grill | 4 | 18g fat |
| 115 | LongHorn Steakhouse | 4 | 19g fat |
| 116 | Maggiano's Little Italy | 4 | 25g fat |
| 117 | Pick Up Stix | 3 | 6g fat |
| 118 | The Halal Guys | 3 | 7g fat |
| 119 | Wayback Burgers | 3 | 7g fat |
| 120 | Ono Hawaiian BBQ | 3 | 8g fat |
| 121 | Panera Bread | 3 | 9g fat |
| 122 | Corner Bakery Cafe | 3 | 9g fat |
| 123 | BJ's Restaurant & Brewhouse | 3 | 10g fat |
| 124 | Hungry Howie's | 3 | 10g fat |
| 125 | District Taco | 3 | 11g fat |
| 126 | Denny's | 3 | 12g fat |
| 127 | Red Lobster | 3 | 13g fat |
| 128 | Mission BBQ | 3 | 13g fat |
| 129 | Fatburger | 3 | 14g fat |
| 130 | Naf Naf Grill | 3 | 15g fat |
| 131 | Villa Italian Kitchen | 3 | 15g fat |
| 132 | McAlister's Deli | 3 | 16g fat |
| 133 | In-N-Out Burger | 3 | 18g fat |
| 134 | Raising Cane's | 3 | 18g fat |
| 135 | On The Border | 3 | 18g fat |
| 136 | Rubio's Coastal Grill | 3 | 18g fat |
| 137 | Taco John's | 3 | 18g fat |
| 138 | Huddle House | 3 | 19g fat |
| 139 | Dunkin' | 3 | 20g fat |
| 140 | Krystal | 3 | 21g fat |
| 141 | Famous Dave's | 3 | 21.5g fat |
| 142 | Ledo Pizza | 3 | 28g fat |
| 143 | Jamba | 2 | 2g fat |
| 144 | Joe's Crab Shack | 2 | 3.5g fat |
| 145 | Miller's Ale House | 2 | 3.5g fat |
| 146 | Teriyaki Madness | 2 | 6g fat |
| 147 | Bob Evans | 2 | 7g fat |
| 148 | Schlotzsky's | 2 | 7g fat |
| 149 | Cousins Subs | 2 | 7g fat |
| 150 | L&L Hawaiian Barbecue | 2 | 7g fat |
| 151 | The Flame Broiler | 2 | 7g fat |
| 152 | Taco Bueno | 2 | 7.8g fat |
| 153 | The Habit Burger Grill | 2 | 8g fat |
| 154 | Luna Grill | 2 | 8g fat |
| 155 | Fazoli's | 2 | 8.5g fat |
| 156 | Yoshinoya | 2 | 9g fat |
| 157 | IHOP | 2 | 10g fat |
| 158 | Buffalo Wings & Rings | 2 | 10g fat |
| 159 | WaBa Grill | 2 | 10g fat |
| 160 | Del Taco | 2 | 11g fat |
| 161 | The Cheesecake Factory | 2 | 12g fat |
| 162 | Chuy's | 2 | 12g fat |
| 163 | Erbert & Gerbert's | 2 | 12g fat |
| 164 | Godfather's Pizza | 2 | 12g fat |
| 165 | Fuzzy's Taco Shop | 2 | 13g fat |
| 166 | Sweetgreen | 2 | 14g fat |
| 167 | Hardee's | 2 | 15g fat |
| 168 | Papa John's | 2 | 15g fat |
| 169 | Baja Fresh | 2 | 15g fat |
| 170 | Casey's | 2 | 15g fat |
| 171 | Paris Baguette | 2 | 15g fat |
| 172 | Sheetz | 2 | 15.7g fat |
| 173 | CAVA | 2 | 16g fat |
| 174 | Pizza Ranch | 2 | 16g fat |
| 175 | Freddy's Frozen Custard & Steakburgers | 2 | 17g fat |
| 176 | Friendly's | 2 | 17g fat |
| 177 | Mendocino Farms | 2 | 17g fat |
| 178 | Wingstop | 2 | 21g fat |
| 179 | Sbarro | 2 | 21g fat |
| 180 | White Castle | 2 | 26g fat |
| 181 | Marco's Pizza | 2 | 30g fat |
| 182 | Pancheros Mexican Grill | 1 | 6g fat |
| 183 | Toppers Pizza | 1 | 9g fat |
| 184 | Hwy 55 Burgers Shakes & Fries | 1 | 10g fat |
| 185 | Cicis | 1 | 14.4g fat |
| 186 | Pei Wei | 1 | 16g fat |
| 187 | Bahama Breeze | 1 | 18g fat |
| 188 | Checkers & Rally's | 1 | 20g fat |
| 189 | Pizza Hut | 1 | 21g fat |
| 190 | Caribou Coffee | 1 | 22g fat |
| 191 | Chicken Salad Chick | 1 | 23g fat |
| 192 | Scooter's Coffee | 1 | 23g fat |
| 193 | Olive Garden | 1 | 24g fat |
| 194 | Wienerschnitzel | 1 | 29g fat |
| 195 | Five Guys | 1 | 34g fat |
| 196 | MOD Pizza | 1 | 36g fat |
Picks = at least 20g protein and 500 calories or under. Want every meal scored against your own targets, with a built-in GLP-1 friendly category? Get MacroBite.
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