Fast food offers an affordable and convenient solution for those moments when you're low on energy, rushing out the door, or simply craving your favorite treats. However, if you're committed to maintaining a healthy diet, navigating the world of fast food can be quite a challenge. The prevailing perception that fast food is often lacking in essential nutrients holds some truth, with many fast-food establishments dishing out items that are heavy on calories, sodium, saturated fats, and light on fruits, vegetables, and whole grains. Yet, in this fast-food landscape, dietitians assure us that there are indeed nutritious choices available – you just need to know where to find them.
In your quest for healthier fast food, the key is to peruse the menu for options that boast lower calorie, fat, and sodium content. Steer clear of offerings like "double" or "triple" burgers and instead opt for dishes like bowls, wraps, or salads. These alternatives typically offer more fiber, protein, and generous servings of vegetables, while minimizing refined carbohydrates and added sugars. It's essential to remember that not every fast-food order is destined to leave you burdened with unhealthy ingredients. Many restaurant chains have recognized the growing demand for healthier choices, and they're responding accordingly.
So, without further ado, let's delve into the top 20 fast-food orders that dietitians endorse as healthy options. Read on to discover nutritious alternatives that satisfy your cravings while supporting your well-being.
1) Subway Grilled Chicken No Bready Bowl
Per Bowl: 200 calories, 4g fat (2g saturated fat), 480mg sodium, 9g carbs, 3g fiber, 35g protein
Subway offers an array of healthy sub and wrap options, but if you're in the mood for a bowl, their Grilled Chicken No Bready Bowl is an excellent choice. According to Mary Sabat MS, RDN, LD, "With just 200 calories and four grams of fat, you can load up this bowl with vegetables for a satisfying, high-fiber, high-protein, and low-carbohydrate meal."
2) Panera Bread Greek Salad
Per Salad: 410 calories, 9g fat (0.5g saturated fat), 1,080mg sodium, 17g carbs, 5g fiber, 8g protein
When you're looking for a healthy and flavorful salad to accompany your lunch, Panera's Greek Salad fits the bill. Sabat suggests it as a smart choice, stating, "It's a healthy option thanks to its variety of vegetables and healthy fats from olives and feta cheese. Plus, at only 410 calories, it's a lighter alternative to some of the calorie-rich sandwiches and pastries on the menu."
3) Chick-fil-A Grilled Chicken Sandwich
Per Sandwich: 390 calories, 12g fat (2g saturated fat), 770mg sodium, 44g carbs, 3g fiber, 28g protein
Renowned for its chicken sandwiches, Chick-fil-A offers both original and grilled options. For a healthier sandwich choice, consider their Grilled Chicken Sandwich. Sabat recommends it, saying, "Chicken is a lean protein, and selecting whole-grain bread with minimal toppings keeps the sandwich relatively low in calories and saturated fat, with 390 calories and 12 grams of fat."
4) Chipotle Balanced Macros Bowl
Chipotle's Balanced Macro Lifestyle Bowl lacks specific nutrition information, but its composition makes it a strong contender for healthy fast-food orders. According to Lisa Young, PhD, RDN, "This bowl, featuring rice, chicken, black beans, fajita vegetables, fresh salsa, guacamole, and extra romaine lettuce, provides all essential macronutrients, along with vitamins and minerals. The chicken and black beans are excellent protein sources, contributing to the meal's fiber content, while the guacamole adds heart-healthy fats."
5) Taco Bell Fresco Soft Tacos
Per Taco: 180 calories, 8g fat (4g saturated fat), 500mg sodium, 18g carbs, 3g fiber, 9g protein
Taco Bell offers customizable options for its soft tacos, and the Fresco Style Soft Taco, featuring diced tomatoes, allows you to incorporate vegetables while keeping calorie intake to a modest 180 calories per taco, with only four grams of saturated fat. Sabat advises, "Choosing Fresco-Style substitutes high-calorie ingredients like cheese and sour cream with flavorful pico de gallo, reducing overall calorie and fat content, making it a better choice for your Taco Bell visit."
6) Wendy's Grilled Chicken Ranch Wrap
Per Wrap: 420 calories, 16g fat (5g saturated fat), 1,230mg sodium, 41g carbs, 2g fiber, 27g protein
While Wendy's menu boasts calorie-dense burgers and sides, it conceals a few lighter, healthier options like the Grilled Chicken Ranch Wrap. Mary Sabat notes, "Grilled chicken is a lean protein source, and the use of a whole-grain wrap adds fiber while reducing refined carbohydrates."
7) KFC Kentucky Grilled Chicken
Per Breast: 210 calories, 7g fat (2g saturated fat), 710mg sodium, 0g carbs, 0g fiber, 38g protein
KFC, renowned for its fried chicken, offers equally delightful grilled alternatives. Save the indulgence of fried chicken for special occasions when that crispy outer layer beckons. For those craving juicy chicken without the extra fat, the grilled options are a satisfying choice. According to Sabat, "Kentucky Grilled Chicken is a healthier alternative due to its lower fat content, offering 210 calories and only seven grams of fat. Pairing it with a side salad can introduce more vegetables to the meal."
8) In-N-Out Burger Protein Style Burger
Per Burger: 240 calories, 17g fat (4g saturated fat), 370mg sodium, 11g carbs, 3g fiber, 13g protein
Have you explored In-N-Out's "Not So Secret Menu" yet? While it feels like a hidden treasure, these menu items are open to all and even featured on the website. Among the healthier burger choices on this menu is the Protein Style Burger, which replaces the bun with lettuce to reduce refined carbohydrates and overall calorie intake, as recommended by Sabat.
9) Panda Express String Bean Chicken Breast
Per Serving: 210 calories, 12g fat (2g saturated fat), 560mg sodium, 30g carbs, 5g fiber, 12g protein
Customization is a perk of dining at Panda Express. You can select a base—low mein, white rice, brown rice, or steamed vegetables—and pair it with various savory protein toppings. A popular and nutritious option is the String Bean Chicken Breast, featuring lean chicken breast and steamed vegetables with minimal high-calorie sauces. Sabat explains, "At just 190 calories and only two grams of saturated fat, this is an excellent choice when dining at Panda Express."
10) Starbucks Spinach, Feta, and Egg White Wrap
Per Wrap: 290 calories, 8g fat (3.5g saturated fat), 840mg sodium, 34g carbs, 3g fiber, 20g protein
Starbucks offers more than just coffee for breakfast. If you're hitting the drive-thru in the morning, consider the Spinach, Feta, and Egg Wrap for a nutritious start to your day. KeyVion Miller, RDN, LDN, a culinary nutritionist, highlights its benefits: "It's a good source of fiber and protein, helping us feel full and energized in the morning. The second ingredient on the list is whole wheat flour, a characteristic of diets associated with positive health outcomes according to the Dietary Guidelines for Americans. Plus, the wrap comes pre-loaded with veggies."
11) Taco Bell Veggie Power Bowl
Per Bowl: 420 calories, 20g fat (5g saturated fat), 870mg sodium, 47g carbs, 11g fiber, 12g protein
Fast-food chains are increasingly embracing plant protein, and Taco Bell is no exception. Their Veggie Power Bowl spotlights the protein-packed combination of vegetables and beans. According to Dan LeMoine, RD, co-founder of Re:Vitalize Weight Loss and Wellness, "This bowl features seasoned black beans, seasoned rice, lettuce, pico de gallo, guacamole, and a zesty sauce. It's a vegetarian option that delivers a balanced blend of protein, fiber, and veggies."
12) Panera Napa Almond Chicken Salad
Per Sandwich: 640 calories, 25g fat (4g saturated fat), 970mg sodium, 78g carbs, 5g fiber, 27g protein
When it comes to lunch, consider Panera's Napa Almond Chicken Salad. Aditi Biswas, a certified holistic nutrition consultant, notes, "Panera's chicken sandwiches stand apart from most others as they aren't fried. Instead, the chicken is seared and then cooked, resulting in a less oily preparation."
13) Chick-fil-A Spicy Southwest Salad
Per Salad: 690 calories, 49g fat (10g saturated fat), 1,570mg sodium, 29g carbs, 8g fiber, 33g protein
Stacey Bender, MA, RD, sings praises for Chick-fil-A's Spicy Southwest Salad featuring cold grilled chicken. "It's a dynamic duo of protein and fiber, thanks to the abundance of pepitas, which are nutritious pumpkin seeds rich in heart-healthy fats and all nine essential amino acids, making them a complete protein source," she enthuses. Furthermore, this salad packs eight grams of fiber, ranking it among the highest-fiber choices on the Chick-fil-A menu.
14) Taco Bell Bean Burrito Fresco
Per Burrito: 350 calories, 9g fat (4g saturated fat), 1,040mg sodium, 55g carbs, 10g fiber, 13g protein
Not all Mexican fast food is calorie-laden, and Taco Bell's Bean Burrito Fresco is a prime example. Lori A. Stevens, RD, LDN, of The CHF Dietitian, highlights its health benefits: "This wholesome fast-food meal delivers 410 calories, 13 grams of fat, 13 grams of fiber, and 12 grams of protein. Like many fast-food meals, it is somewhat high in sodium at 960 milligrams. Opting for the smaller-portioned soft taco with the same ingredients reduces the calories to 240 and sodium to 540 milligrams."
15) Chick-fil-A Cool Wrap
Per Wrap: 660 calories, 45g fat (9g saturated fat), 1,420mg sodium, 32g carbs, 14g fiber, 43g protein
The Chick-fil-A Cool Wrap has some cool qualities. Caroline Thomason, RD, CDCES, remarks, "It's rich in both fiber and protein, leaving you feeling satisfied without the post-fast-food sluggishness. For an added twist, I enjoy pairing it with a diet lemonade for a refreshing experience!"
16) Chipotle Salad Bowl
Per Chicken Salad: 580 calories, 25g fat (3g saturated fat), 50g carbs, 42g protein
When it comes to health-conscious dining, Chipotle shines with its fully customizable Tex-Mex offerings and an array of healthy fast-food choices. On your next visit, craft a salad bowl brimming with nutritious veggies. According to Carrie Gabriel, MS, RDN, of Steps 2 Nutrition, a smart strategy is to opt for less rice and add sautéed peppers and onions. "This way, I increase my vegetable intake, boosting fiber, and filling up naturally with fewer calories. Moderating the sour cream and cheese also trims down calories and fat."
17) Panda Express Mushroom Chicken
Per Entree: 170 calories, 9g fat (2g saturated fat), 750mg sodium, 11g carbs, 1g fiber, 12g protein
Panda Express offers a delectable and healthy Asian meal with their Mushroom Chicken, combining mushrooms, lean chicken, and savory sauce. According to Wan Na Chun, MPH, RD, of One Pot Wellness, "Mushroom Chicken provides a well-balanced mix of protein and vegetables, making it a healthier choice compared to some other menu options. Pairing it with steamed rice and a side of mixed vegetables creates a satisfying, well-rounded meal."
18) Chick-fil-A Grilled Chicken Nuggets
Per 8-Count: 130 calories, 3g fat (0.5g saturated fat), 440mg sodium, 1g carbs, 0g fiber, 25g protein
Chick-fil-A continues its winning streak with Grilled Chicken Nuggets, an excellent choice for individuals seeking a lean protein source. Mandy Tyler, MEd, RD, LD, praises them, saying, "An 8-count of grilled nuggets delivers 25 grams of protein and less than 1 gram of saturated fat." Complement your meal with a veggie side by ordering the Kale Crunch Side.
19) Panera Mediterranean Bowl
Per Bowl: 510 calories, 28g fat (6g saturated fat), 1,100mg sodium, 51g carbs, 7g fiber, 15g protein
Embrace the many benefits of a Mediterranean diet, from reduced inflammation to a lower risk of chronic diseases, by opting for Panera's Mediterranean Bowl. Amy Brownstein, MS, RD, of Nutrition Digested, explains, "This bowl delivers a blend of carbohydrates, protein, healthy fats, and vegetables—essentials for a well-rounded meal. Additionally, for a plant-based fast-food option, it offers ample protein sources such as quinoa, hummus, and Greek yogurt." The lemon tahini dressing and feta contribute healthy fats that enhance satiety.
20) Wendy's Apple Pecan Chicken Salad
Per Salad: 440 calories, 22g fat (8g saturated fat), 790mg sodium, 30g carbs, 5g fiber, 33g protein
Wendy's Apple Pecan Chicken Salad defies the trend of high-calorie and fatty salads at fast-food joints, offering a truly healthy fast-food option. According to Dan LeMoine, its components primarily consist of wholesome, whole foods. "This salad combines greens, grilled chicken breast, diced apples, dried cranberries, roasted pecans, and crumbled blue cheese. It's a flavorful and satisfying salad choice."