When you’re looking for healthier fast food options, there are plenty of choices that are lower in calories, higher in nutrients, or include more whole ingredients. Here are some “healthy-ish” fast food options you can find at popular chains:
1. Chipotle
- Burrito Bowl: Opt for brown rice or lettuce (as your base), lean protein like chicken or sofritas, plenty of veggies, and skip high-calorie toppings like cheese, sour cream, and chips. You can also ask for guacamole in moderation.
- Soft Tacos (with corn tortillas): Choose lean protein, add beans, and lots of veggies. Avoid heavy sauces or cheese to keep it lighter.
2. Subway
- Veggie Delight on Whole Grain Bread: Packed with fresh vegetables, this option is low in calories and high in fiber.
- Turkey and Avocado Sub: Choose whole grain bread, lean turkey, and load it with vegetables. Avocado can add healthy fats, but go light on mayo or sauces.
3. McDonald’s
- Grilled Chicken Salad: Skip the fried chicken and go for grilled chicken with a side of low-fat dressing.
- Egg McMuffin: A classic choice that’s not too heavy; it includes eggs, cheese, and lean Canadian bacon.
- Fruit and Yogurt Parfait: A great low-calorie snack with fruit and yogurt, though it’s best to avoid the sugary syrup.
4. Chick-fil-A
- Grilled Chicken Sandwich: Skip the fried version and opt for grilled chicken. Add lettuce, tomato, and a small amount of sauce.
- Grilled Chicken Cool Wrap: A wrap with grilled chicken, lettuce, and veggies in a whole wheat tortilla.
- Side Salad or Superfood Side: Pair your sandwich with a salad or the nutrient-rich superfood side, which includes kale and broccolini.
5. Panera Bread
- Mediterranean Veggie Sandwich: Made with hummus, cucumbers, tomatoes, and leafy greens on whole grain bread.
- Chicken Caesar Salad (with Dressing on the Side): You can enjoy this salad without the heavy dressing. Go for grilled chicken for added protein.
- Bowl of Broccoli Cheddar Soup (in a Bread Bowl): If you skip the bread bowl and just get the soup, it’s lower in calories and still quite filling.
6. Taco Bell
- Power Bowl (Chicken or Veggie): Choose a Power Bowl with brown rice, black beans, chicken or veggies, lettuce, guacamole, and salsa. Skip the sour cream and cheese.
- Soft Tacos (with Chicken or Veggies): Go for a soft taco instead of a crunchy taco and load up on veggies and lean protein.
7. Wendy’s
- Grilled Chicken Sandwich: This sandwich offers lean protein without being overly heavy, especially if you skip the mayo or heavy dressings.
- Southwest Avocado Chicken Salad: Full of nutrients from fresh veggies and grilled chicken.
- Small Chili: A great source of protein and fiber, with a reasonable calorie count.
8. Burger King
- Grilled Chicken Sandwich: Go for grilled over fried, and ask for no mayo to reduce calories.
- Veggie Burger: A lighter choice, but be mindful of the sauce and cheese.
- Side Salad: A good option to balance out the heavier items.
9. Starbucks
- Protein Boxes: Look for boxes with protein-rich ingredients like hard-boiled eggs, nuts, and fruit.
- Chicken and Hummus Protein Box: Includes chicken breast, hummus, and vegetables, offering a well-rounded snack.
- Grilled Chicken Salad: A great lighter option with chicken, greens, and a side of vinaigrette.
10. KFC
- Grilled Chicken (instead of fried): Opt for grilled chicken pieces, which are much lower in calories.
- Side of Green Beans or Corn on the Cob: These sides are much healthier compared to mashed potatoes or fries.
General Tips:
- Look for grilled, not fried: Grilled options are typically lower in calories and fat.
- Watch the sauces and dressings: These can add a lot of calories and sugar. Consider asking for them on the side or choosing lighter options.
- Include veggies: Whenever possible, load up on fresh vegetables, which will add fiber and nutrients without many extra calories.
- Avoid oversized portions: Some places offer larger portions or combos. Opt for smaller sizes or lighter sides like salads or fruit cups.
These options can help you enjoy fast food while still making healthier choices!
