In today's fast-paced world, it's no surprise that fast-food restaurants thrive. Whether it's a quick breakfast during a busy morning or a convenient dinner during a road trip, grabbing a fast meal is often unavoidable. However, maintaining a healthy diet can be challenging in the realm of fast food. The prevalent stereotypes about its poor nutritional value are not entirely unfounded, as many chains offer fried and calorie-laden meals that are high in sodium, saturated fat, and lacking in fruits, vegetables, and whole grains. Fortunately, dietitians assure us that there are healthier alternatives available if you know where to look.
Contrary to popular belief, not all fast-food orders have to sabotage your health with unhealthy ingredients. In fact, an increasing number of restaurants are recognizing that many consumers prioritize nutritious choices. To help you make informed decisions, here are 11 fast-food orders recommended by dietitians that are both delicious and health-conscious.
1) Starbucks Spinach, Feta, and Egg White Wrap
PER WRAP: 290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs, 3 g fiber, 20 g protein
Starbucks offers more than just coffee for breakfast. If you're in a hurry and visiting the drive-thru in the morning, consider trying their Spinach, Feta, and Egg Wrap as a nutritious start to your day.
According to KeyVion Miller RDN, LDN, a culinary nutritionist and owner of The Miller's Kitchen, this wrap provides a satisfying and energizing meal due to its fiber and protein content. "The second ingredient listed is whole wheat flour, which aligns with the Dietary Guidelines for Americans that emphasize the inclusion of whole grains in a health-promoting diet," Miller explains. Additionally, the wrap comes packed with vegetables, further enhancing its nutritional value.
2) Taco Bell Veggie Power Bowl
PER BOWL: 420 calories, 20 g fat (5 g saturated fat), 870 mg sodium, 47 g carbs, 11 g fiber, 12 g protein
Plant-based protein is gaining popularity in fast-food establishments, and Taco Bell is no exception. Their Veggie Power Bowl showcases the protein-packed goodness of vegetables and beans. According to Dan LeMoine, RD, co-founder of Re:Vitalize Weight Loss and Wellness and author of Fear No Food, this bowl features seasoned black beans, seasoned rice, lettuce, pico de gallo, guacamole, and a zesty sauce. It's a vegetarian option that offers a well-rounded combination of protein, fiber, and vegetables.
3) Panera Napa Almond Chicken Salad
PER SANDWICH: 640 calories, 25 g fat (4 g saturated fat), 970 mg sodium, 78 g carbs, 5 g fiber, 27 g protein
When it's lunchtime, consider trying Panera's Napa Almond Chicken Salad. According to Aditi Biswas, a certified holistic nutrition consultant, this salad stands out from other chicken sandwiches because Panera's chicken is not fried. "Instead of frying, the chicken is seared in a pan and then cooked, resulting in a less oily preparation," Biswas explains.
4) Chick-fil-A Spicy Southwest Salad
PER SALAD: 690 calories, 49 g fat (10 g saturated fat), 1,570 mg sodium, 29 g carbs, 8 g fiber, 33 g protein
Stacey Bender, MA, RD, expresses her enthusiasm for Chick-fil-A's Spicy Southwest Salad, particularly its use of cold grilled chicken. She describes it as a powerhouse of protein and fiber, largely due to the inclusion of pepitas. These pumpkin seeds are not only a delicious snack but also rich in heart-healthy fats and all nine essential amino acids, making them a complete protein source. Additionally, with 8 grams of fiber, this salad stands out as one of the highest-fiber choices available on the Chick-fil-A menu.
5) Taco Bell Bean Burrito Fresco
PER BURRITO: 350 calories, 9 g fat (4 g saturated fat), 1,040 mg sodium, 55 g carbs, 10 g fiber, 13 g protein
While many Mexican fast-food options tend to be calorie-dense and heavy, Taco Bell's Bean Burrito Fresco breaks that stereotype. According to Lori A. Stevens, RD, LDN, from The CHF Dietitian, this meal contains 410 calories, 13 grams of fat, 13 grams of fiber, and 12 grams of protein. It's worth noting that like most fast-food meals, the sodium content is relatively high at 960 milligrams. However, choosing the smaller-sized soft taco with the same fillings can reduce the calorie count to 240 and sodium to 540 milligrams.
6) Chick-fil-A Cool Wrap
PER WRAP: 660 calories, 45 g fat (9 g saturated fat), 1,420 mg sodium, 32 g carbs, 14 g fiber, 43 g protein
The Chick-fil-A Cool Wrap offers some impressive qualities. According to Caroline Thomason, RD, CDCES, it is loaded with fiber and protein, ensuring that you feel satisfied without experiencing the usual post-fast-food sluggishness. For an enjoyable twist, Thomason recommends pairing it with a refreshing diet lemonade.
7) Chipotle Salad Bowl
PER CHICKEN SALAD: 580 calories, 25 g fat (3 g saturated fat), 50 g carbs, 42 g protein
When it comes to healthy fast-food options, Chipotle takes the spotlight with its customizable array of Tex-Mex ingredients. The next time you visit this fast-casual chain, consider creating a personalized salad bowl packed with nutritious veggies. According to Carrie Gabriel, MS, RDN, from Steps 2 Nutrition, she prefers asking for a smaller portion of rice while adding sautéed peppers and onions to maximize vegetable intake and boost fiber content. Not only do the vegetables provide natural satiety with fewer calories, but you can also opt for lighter amounts of sour cream and cheese to reduce calorie and fat intake.
8) Panda Express Mushroom Chicken
PER ENTREE: 170 calories, 9 g fat (2 g saturated fat), 750 mg sodium, 11 g carbs, 1 g fiber, 12 g protein
When it comes to a flavorful and nutritious Asian meal, Panda Express' Mushroom Chicken stands out by combining mushrooms, lean chicken, and a savory sauce. This dish not only delights your taste buds but also provides essential nutrients such as potassium and B vitamins found in mushrooms. According to Wan Na Chun, MPH, RD, from One Pot Wellness, the Mushroom Chicken offers a well-balanced combination of protein and vegetables, making it a healthier option compared to some other choices on the menu. For a complete meal, Chun suggests pairing it with steamed rice and a side of mixed vegetables, ensuring a well-rounded and satisfying dining experience.
9) Chick-fil-A Grilled Chicken Nuggets
PER 8-COUNT: 130 calories, 3 g fat (0.5 g saturated fat), 440 mg sodium, 1 g carbs, 0 g fiber, 25 g protein
Chick-fil-A continues to impress with their Grilled Chicken Nuggets, offering a healthy choice for those seeking a lean protein source. Mandy Tyler, MEd, RD, LD, highlights that an 8-count serving of grilled nuggets provides a substantial 25 grams of protein while containing less than 1 gram of saturated fat. To complement this nutritious option, consider adding the Kale Crunch Side, a flavorful vegetable side dish.
10) Panera Mediterranean Bowl
PER BOWL: 510 calories, 28 g fat (6 g saturated fat), 1,100 mg sodium, 51 g carbs, 7 g fiber, 15 g protein
The Mediterranean diet is well-known for its numerous benefits, including reduced inflammation and a lower risk of chronic diseases. If you're committed to following this healthy eating plan, consider choosing the Mediterranean Bowl at Panera.
According to Amy Brownstein, MS, RD, from Nutrition Digested, this bowl offers a well-rounded combination of carbohydrates, protein, healthy fats, and vegetables—a complete package for a balanced meal. Additionally, as a plant-based fast-food option, it includes a good amount of protein sources such as quinoa, hummus, and Greek yogurt. The lemon tahini dressing and feta cheese in the bowl provide healthy fats that contribute to satiety, making it even more satisfying.
11) Wendy's Apple Pecan Chicken Salad
PER SALAD: 440 calories, 22 g fat (8 g saturated fat), 790 mg sodium, 30 g carbs, 5 g fiber, 33 g protein
While some fast-food salads can be surprisingly high in calories and fats, Wendy's Apple Pecan Chicken Salad stands out as a healthy option. According to LeMoine, the ingredients in this salad are primarily composed of wholesome, nutritious foods. "With a combination of greens, grilled chicken breast, diced apples, dried cranberries, roasted pecans, and crumbled blue cheese, this salad offers a delicious and satisfying meal," he explains.