Believe it or not, healthy fast food does exist! There are many chain restaurants where you can grab a quick and nutritious bite to eat. Eating at home is still better for you than eating out (due to smaller amounts of calories, and less saturated fat and sodium), but sometimes fast food is the only thing available.
With a bit of knowledge and preparation, you can absolutely find healthy fast food when you need it. Just keep these tips in mind.
Tips for ordering healthy fast food
Before you order, take a pause. To prevent yourself from making impulsive decisions based on the decadent-looking pictures, read the menu beforehand, Dr. Christopher McGowan, an obesity medicine specialist, tells TODAY.com. Whether you skim it in the parking lot or waiting in line, make a decision and stick with it.
Save half for later or split your order with a friend. “Split a meal with someone else to keep your portion smaller or simply take half of it home. (And) eat that smaller portion in a mindful, slow manner and allow yourself to feel full and satisfied,” McGowan says. “Oftentimes at fast food restaurants, the portions are too large.” You can also order off the kids’ menu for a smaller size.
Don’t make it a “meal” or add sauces. “Meals” at fast food restaurants usually come with a sugary drink like soda and a side of fries, which add unnecessary calories, McGowan says. Prepackaged sauces are also usually loaded with added sugar and sodium, and the meal may be flavorful enough without it. If you want sauce, order it on the side, McGowan advises.
Stick to lean protein and try to add extra veggies. Lean proteins like grilled chicken, turkey and beans will keep you full longer for fewer calories, McGowan says. If you’re getting a sandwich with lettuce and tomato, or a grain or burrito bowl, ask for extra vegetables.
Here are a few healthier fast food items from popular restaurants.
Wendy’s
Apple pecan salad
This salad is low in calories and high in fruits, veggies and lean protein, thanks to its mix of greens, apples, dried cranberries and grilled chicken breast. The cheese also provides 20% of the daily calcium requirement. The dressing adds extra calories, which are not included here.
Nutrition info: 410 calories, 21 grams of fat, 28 grams of carbs, 29 grams of protein, 1,050 milligrams of sodium
Small chili
Wendy’s chili is a great source of protein thanks to the meat and beans, as well as iron and fiber. Ingredients include tomatoes, chili pepper, ground beef, red kidney beans, pinto beans and onions.
Nutrition info: 240 calories, 11 grams of fat, 22 grams of carbs, 16 grams of protein, 910 milligrams of sodium
Grilled chicken wrap
This option has fewer refined carbs than the burgers and other sandwiches on the menu, yet still offers a good amount of protein.
Nutrition info: 341 calories, 20 grams of fat, 12 grams of protein, 27 grams of carbs
Chipotle
High protein lifestyle bowl
Although it’s the highest-calorie option of Chipotle’s lifestyle bowls, it’s well-suited for anyone on a high-protein diet because it has the highest amount of the important macronutrient, which keeps you full for a long period. Start with half and save the rest for later, McGowan says.
Nutrition info: 845 calories, 28 grams of fat, 82 grams of protein, 68 grams of carbs
Veggie full lifestyle bowl
This bowl is packed with plants and is hearty since it contains white rice, black beans, fajita veggies, tomato salsa, corn salsa and guacamole, which doesn’t cost extra. However, many of Chipotle’s ingredients are high in sodium.
Nutrition info: 659 calories, 29 grams of fat, 18 grams of protein, 95 grams of carbs
Wholesome lifestyle bowl
This lifestyle bowl is Paleo, Whole30 and keto friendly, in addition to being gluten and grain-free. It comes with chicken, and you can swap for steak.
Nutrition info: 460 calories, 29 grams of fat, 35 grams of protein, 18 grams of carbs
Chick-Fil-A
Grilled chicken sandwich
Grilled chicken has better nutritional value than breaded and fried chicken, and it comes on a multigrain brioche bun. Don’t forget to order the honey BBQ sauce on the side and use it sparingly.
Nutrition info: 390 calories, 12 grams of fat, 44 grams of carbs, 28 grams of protein, 770 milligrams of sodium
Kale crunch salad
This salad comes with curly kale, green cabbage and salted almonds for some crunch. To up your protein, order grilled chicken on the side. The dressing is made from apple cider vinegar and dijon mustard.
Nutrition info: 170 calories, 12 grams of fat, 4 grams of protein, 13 grams of carbs, 250 milligrams of sodium
Market salad with grilled chicken
This salad is the lowest-calorie option of Chick-Fil-A’s salads and hits a lot of different food groups and macronutrients with its fruit, greens, chicken, cheese and almonds. And you can add extras to up your protein and fiber, like eggs, beans and corn.
Nutrition info: 550 calories, 31 grams of fat, 42 grams of carbs, 28 grams of protein, 1,010 milligrams of sodium
Popeye’s
Red beans and rice
This side dish option is one of tastiest items on the Popeye’s menu, and it’s relatively low in calories. You can order it by itself along with a side of green beans and corn to add some extra nutrients and make it more filling.
Nutrition info: 250 calories, 16 grams of fat, 22 grams of carbs, 8 grams of protein, 610 milligrams of sodium
Taco Bell
Grilled chicken taco, fresco style
You can order almost any item on the Taco Bell menu “fresco style,” which will swap any sauces, cheese or sour cream for fresh tomatoes. So, a grilled chicken taco fresco will be lighter on calories but still have some protein.
Nutrition info: 130 calories, 6 grams of fat, 16 grams of carbs, 9 grams of protein, 430 milligrams of sodium
Veggie power bowl
This vegetarian option contains rice, black beans, guacamole, tomatoes and lettuce. Thanks to the beans, it provides about 40% of your daily fiber requirement.
Nutrition info: 420 calories, 47 grams of carbs, 12 grams of protein, 870 milligrams of sodium
Quizno’s
Apple harvest salad
This is another item where you’ll want to order the dressing on the side or leave it off entirely. Without the dressing, a large salad packs in quite a bit of protein and is relatively light on sodium.
Nutrition info: 300 calories, 14 grams of fat, 26 grams of carbs, 21 grams of protein, 430 milligrams of sodium
Panera
Mediterranean bowl with chicken
This bowl has a base of healthy grains with brown rice and quinoa, and lots of nutritious toppings, such as olives, mixed greens, tomatoes, cucumbers, humus, feta and Greek yogurt. And the dressing is made from pretty light ingredients, like tahini, soybean oil, vinegar and lemon juice.
Nutrition info: 570 calories, 29 grams of fat, 54 grams of carbs, 26 grams of protein, 1,310 milligrams of sodium
Turkey chili
Turkey is a leaner protein source than beef, and chili has a lot of beans, so this dish will keep you full for a while for fewer calories. It also serves up almost half your dietary fiber needs thanks to the chickpeas and edamame.
Nutrition info: 300 calories, 10 grams of fat, 31 grams of carbs, 21 grams of protein, 690 milligrams of sodium
Mediterranean veggie sandwich
This sandwich comes on a couple of slices of tomato basil bread, but you can swap it for a whole grain option or sourdough for fewer calories. Despite having no meat, the protein from the humus and feta will make it feel filling.
Nutrition info: 630 calories, 14 grams of fat, 105 grams of carbs, 23 grams of protein, 1,650 milligrams of sodium
Qdoba
Citrus lime chicken salad
This dish hits on a lot of food groups with its lean grilled chicken, base of lettuce and black beans, corn salsa, pico de gallo and tortilla strips. The dressing adds about an extra 100 calories.
Nutrition info: 540 calories, 23 grams of fat, 51 grams of carbs, 36 grams of protein, 1,180 milligrams of sodium
Starbucks
Rolled and steel-cut oatmeal
Oatmeal, especially steel cut, is a consistent breakfast favorite among doctors and dietitians. It’s high in fiber, vitamins and minerals and can lower cholesterol and help with weight loss and maintenance. Starbucks oatmeal is made with water.
Nutrition info: 160 calories, 2.5 grams of fat, 28 grams of carbs, 5 grams of protein, 125 milligrams of sodium
Egg and cheddar protein box
This prepackaged box comes with hard-boiled eggs, apples, grapes, multigrain bread, white cheddar cheese and a peanut butter packet.
Nutrition info: 460 calories, 24 grams of fat, 22 grams of protein, 40 grams of carbs, 450 milligrams of sodium
KFC
Grilled chicken breast
Ordering a grilled chicken breast by itself may seem strange, but it packs in a lot of protein, and if you pair it with some veggie sides, you can make a full, nutritious meal.
Nutrition info: 210 calories, 7 grams of fat, 0 grams of carbs, 38 grams of protein, 710 milligrams of sodium
Sweet corn
This is the healthiest side option available at KFC (though green beans are a good choice too, if you see them on the menu). You can get the sweet corn in an individual or large size.
Nutrition info: 70 calories, 0.5 grams of fat, 16 grams of carbs, 2 grams of protein, 0 milligrams of sodium
Subway
Veggie delite on multigrain bread, 6 inches
While the bread in the 6-inch sub may have some processed carbs, this whole grain sandwich is as clean and simple as you can get because it’s all veggies.
Nutrition info: 210 calories, 3 grams of fat, 39 grams of carbs, 10 grams of protein, 370 milligrams of sodium
Grilled chicken No Bready bowl
This is essentially a grilled chicken salad that comes with lettuce, spinach, black olives, cucumbers, tomatoes, red onion, green peppers and a healthy portion of grilled chicken.
Nutrition info: 200 calories, 4 grams of fat, 9 grams of carbohydrates, 35 grams of protein, 480 milligrams of sodium,
In-N-Out
Protein style burger with onion
The beloved West Coast burger joint has one of the best smash burgers in the country. Ordering a hamburger “protein style” ditches the bun and replaces it with lettuce. Skipping the sauce and cheese and adding onions give you some extra vitamins and minerals.
Nutrition info: 240 calories, 17 grams of fat, 11 grams of carbs, 13 grams of protein, 370 milligrams of sodium
Five Guys
Beef burger patty wrapped in lettuce with onion
If you’re not able to get your hands on In-N-Out, Five Guys also serves up some tasty smash burgers. Ordering it with lettuce cuts the calories and carbs but still gives you a satisfying bite.
Nutritional info: 316 calories, 17 grams of fat, 3 grams of carbs, 18 grams of protein, 54 milligrams of sodium
McDonald’s
Grilled chicken and bacon salad
This salad is surprisingly low in calories for a fast food salad, especially one with bacon. The balsamic dressing only adds 23 calories. Other ingredients include tomato, cucumber and red onion.
Nutrition info: 185 calories, 4.3 grams of fat, 30 grams of protein, 5.2 grams of carbs, 426 milligrams of sodium
Hamburger, no cheese
It’s more than OK to indulge in traditional fast food fare once in a while. A regular McDonald’s hamburger should satisfy that craving. Skip the cheese to save on calories.
Nutrition info: 251 calories, 8.3 grams of fat, 30 grams of carbs, 13 grams of protein, 465 milligrams sodium
