23 Relatively Healthy Foods at Popular Fast Food Restaurants
Fast food and healthy eating don’t usually go hand in hand, but sometimes, you don’t have another option. When you’re traveling or need a quick meal for any reason, quick-service restaurants are often where you’ll end up.
If you’re trying to follow a diet or eat a little healthier, stopping at a fast food joint can feel defeating. It’s easy to convince yourself that you’ve already lost; you might as well pick whatever high-calorie, low-nutrient meal you feel like because there’s probably nothing healthy on the menu.
Before you give into that mindset, though, consider the items on this list. Fast food dining may not be the healthiest, but many popular chains offer decent choices that you can feel better about ordering.
1: Popeyes Blackened Chicken Sandwich
You might know Popeyes for its famous fried chicken sandwich, but the blackened chicken option is a healthier choice. Thanks to plenty of blackening spices, it’s full of flavor and never goes into the fryer.
The sandwich has 550 calories and a whopping 32 grams of protein. If you want to go even lower carb, try it open-faced and ditch half the bun.
2: Starbuck’s Eggs and Cheddar Protein Box
The next time you pick up your morning latte, skip the muffins and croissants in favor of a protein box. The Starbucks Eggs and Cheddar Protein Box is a great choice if you’re trying to eat a bit better.
The box contains two hardboiled eggs, apples, cheddar cheese, multi-grain muesli bread, and honey peanut butter. Altogether, it provides 22 grams of protein for under 500 calories.
3: Chipotle Salad Bowl
Eating healthy at Chipotle is easy because everything is customizable. Choose from meat or vegetarian sofritas, then add fajita veggies, salsa, and guacamole. To cut the calories, leave out the rice, sour cream, and cheese.
You can add beans for extra fiber and even double the protein if that fits your nutrition goals. Your total calories will vary significantly based on the toppings you choose, but rest assured, a bowl like this is healthier than your typical burrito.
4: Panda Express Grilled Asian Chicken
Many of Panda Express’s entrees are high in calories. They’re often breaded, fried, and coated in sugary sauces. There are a few exceptions, though.
The Grilled Asian Chicken is a good example of a lower-calorie, high-protein choice. Enjoy it over mixed greens for an entree under 400 calories.
5: Shack Shake Lettuce-Wrapped Hamburger
Eating healthy doesn’t mean giving up your favorite burgers. Shake Shack hamburgers are lower in sodium and calories than other fast food options.
Opt for a lettuce wrap in place of the bun to make it even healthier. Or, try one of Shack Shake’s meatless options. The mushroom burger is phenomenal.
6: Chick-Fil-A Market Salad
You have to be careful of fast food salads, as they can easily be higher in fat and calories than some burgers! But Chick-fil-A’s Market Salad is a decent healthy choice.
It’s packed with a variety of fruits and vegetables, rather than just iceberg or romaine lettuce. Plus, it comes with roasted almonds and yummy blue cheese crumbles. The sugar content at 26 grams is a little high, but much of that comes from fresh fruit.
7: White Castle Original Slider
If you’re craving White Castle, there’s no need to feel bad. Consuming a few of its original sliders won’t ruin your diet.
These mini burgers are only 140 calories each. This makes them a better choice than the chicken or fish sliders.
8: Panera Bread Mediterranean Bowl with Chicken
Panera Bread’s Mediterranean Bowl with Chicken is a hearty and relatively healthy meal. It contains grilled chicken, brown rice, quinoa, arugula, grape tomatoes, Kalamata olives, cucumbers, hummus, lemon tahini dressing, feta, and Greek yogurt.
Overall, it has 640 calories and 26 grams of protein. Unfortunately, the sodium content is high at 1460 mg. If you ask for the dressing on the side and use less of it, you can significantly reduce the sodium content.
9: Burger King Cheeseburger
Believe it or not, a Burger King Cheeseburger has fewer calories and less fat than the chicken and plant-based options on its menu. It tastes better, too, if you ask many customers.
A regular cheeseburger from Burger King is only 300 calories. If you skip the fries and opt for water instead of a soda, you don’t have to feel very guilty about enjoying one.
10: Wendy’s Baked Potato and Chili
With nearly 20 grams of protein and less than 500 calories, a baked potato topped with chili at Wendy’s is one of the healthiest comfort foods you can order. Perfect for a cold winter day, this meal is packed with fiber to keep you full.
To make this order even healthier, skip the cheese sauce that normally comes with it. Or, order a plain baked potato and a side of chili separately. Doing so increases the amount of protein by about four grams.
11: Quiznos Spicy Monterey Sub
The Spicy Monterey Sub at Quiznos is a fan favorite for a reason. The 4-inch sandwich is only 300 calories, but it packs a massive flavor punch.
The sandwich consists of oven-roasted turkey breast, smoked ham, melted provolone, pickles, mayo, and chili sauce. You can always add in extra veggies for even more nutritional value.
12: Hardee’s & Carl’s Jr. Charbroiled BBQ Chicken Sandwich
It doesn’t matter whether you call it Hardee’s or Carl’s Jr; you’ve probably enjoyed one of the giant burgers at this fast-food chain. Though known for its more indulgent and creative menu options, like its El Diablo, which features jalapeno poppers on top of a hamburger, there are healthier choices at Hardee’s, too.
One of the best picks is the Charbroiled BBQ Chicken Sandwich. This sweet and savory sandwich is under 400 calories and offers 33 grams of protein.
13: Qdoba Paleo Chicken Salad
Whether you subscribe to a paleo diet or not, the Qdoba Paleo Chicken Salad is a great choice for healthy eating on the go. It features fajita veggies, chicken, salsa verde, and Pico de Gallo.
It’s only 300 calories, has 27 grams of protein, and less than 20 carbs. The best part? Guacamole is included.
14: Dunkin’ Wake-Up Wrap with Turkey Sausage
Finding a healthy breakfast on the road can be tricky. It’s all too easy to end up with a sugary, high-calorie meal, especially from a place like Dunkin’.
However, this quick-serve coffee chain does have a few better-for-you options. One is the Wake-Up Wrap with turkey sausage. It’s under 300 calories and the sodium content is lower than many other fast-food breakfasts.
15: Domino’s Pacific Veggie Thin Crust
Every once in a while, you just need a slice of pizza. Rather than restrict yourself entirely, opt for a healthier version of this classic treat.
Domino’s Pacific Veggie Thin Crust pizza is lighter than the chain’s regular hand-tossed options. It features a ton of veggies, and you can easily add chicken to it to increase protein.
16: McDonald’s Hamburger
If you’re heading to McDonald’s, you might be tempted to reach for one of their salad choices. You shouldn’t; even their grilled chicken salad is almost 600 calories and is probably one of the least satiating items on the menu.
Instead, go for a regular hamburger. They’re delicious, satisfying, and only 250 calories. If you really want flavorful protein without the carbs, get a couple and ditch the buns.
17: Arby’s Roast Beef Gyro
When you’re craving a roast beef sandwich, Arby’s Roast Beef Gyro is a good choice. It’s packed with protein-rich beef and has more veggies than many other sandwich options.
Plus, the warm pita, tzatziki sauce, and savory Greek seasonings are exceptionally good. At less than 550 calories, it’s a great way to enjoy Arby’s.
18: Subway Turkey Breast Sandwich
Because you can customize your Subway order, it’s fairly easy to make it healthy. Still, there are some things you should avoid.
If you’re heading to the sandwich shop, opt for turkey over the other meat options and ask for nine-grain bread. Then, forgo condiments like mayo in favor of sliced avocado for the same creamy mouthfeel with better nutritional value.
19: Boston Market Rotisserie Chicken Bowl
It’s tempting to opt for mac n’ cheese when you go to Boston Market, but resisting can save you a lot of calories. Making this better-for-you choice doesn’t mean you’ll have a flavorless meal, either.
Instead of pasta, opt for garlic and dill potatoes, steamed veggies, and rotisserie chicken. You can even ask for a double portion of the vegetables, upping your fiber and vitamins for the day.
20: Panda Express Eggplant Tofu
For a healthier, meat-free option, it’s hard to beat Panda Express’s Eggplant Tofu. The honey-walnut sauce is incredible, and eggplant is a nourishing vegetable.
The entree is under 350 calories on its own. Enjoy it with mixed veggies to keep the calorie count low or order it with brown rice for a more satiating meal.
21: Dairy Queen Kid’s Cone
When an ice cream craving hits, it’s tempting to go all out with some sort of decadent dessert. Instead, you can do a lot less damage by ordering a kid’s size version of your favorite treat.
Dairy Queen’s Kid’s Cone has 160 calories, only 4.5 grams of fat, and less than 20 grams of sugar. It can be a great way to satisfy your sweet tooth without totally ruining your diet.
22: Einstein Bros Bacon, Avocado, & Tomato
Having a bagel for breakfast isn’t always a healthy choice. They’re often high in calories and don’t offer much protein, vitamins, or minerals. However, you can make a bagel better by adding nutrient-dense vegetables, like avocado, and a little bit of lean protein.
Einstein Bros Bacon, Avocado, and Tomato sandwich is a decently healthy breakfast option. It’s packed with vegetables, includes protein-dense fluffy egg whites, and is only 420 calories.
23: Taco Bell Chicken Soft Taco “Fresco Style”
To make Taco Bell healthier, order your next taco “Fresco Style.” Doing so swaps out the mayo-based sauces, cheese, and sour cream for guacamole and pico de gallo.
You can do this with any of their taco options, but the chicken soft taco will be the lowest in calories. The calorie count drops even further when you ask for the fire-grilled chicken rather than their shredded chicken options.
Quick Tips For Healthy Eating On The Go
Eating healthy when you’re out and about can be challenging. To make it easier at any restaurant, focus on adding vegetables rather than taking things away. Swap in whole grain options when you can, and consider leaner proteins like turkey or chicken (as long as they’re not breaded and deep fried).
You should also build your meal around one fat source, such as avocado, sour cream, or cheese. Removing additional fat contributors will significantly lower the calories you consume.
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