Eating out doesn’t have to be unhealthy. Many fast-food chains offer nutritious options with balanced protein, fiber, and vitamins. Eating healthy doesn’t mean avoiding fast food completely; making smart choices lets you enjoy the convenience while sticking to your nutritional goals. These options give you a balance of protein, fiber, and healthy fats to help you stay on track. Here are 20 of the healthiest items you can order at fast-food restaurants, all dietitian-approved, with tips to make each meal even better.
McDonald’s: Grilled Chicken Sandwich
Why It’s Healthy: With lean grilled chicken, it’s lower in calories and fat compared to fried options.
Tip: Pair it with a side salad instead of fries to increase fiber and avoid extra calories from the fries.
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Chipotle: Salad Bowl with Chicken, Black Beans, Fajita Veggies, and Salsa
Why It’s Healthy: High in fiber and protein, this option skips the rice and tortilla to keep carbs low.
Tip: Avoid sour cream and cheese for a lighter option and add guacamole for healthy fats.
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Starbucks: Spinach, Feta & Cage-Free Egg White Wrap
Why It’s Healthy: This wrap is packed with protein and fiber, and it’s relatively low in calories.
Tip: Pair with a cup of unsweetened green tea for an antioxidant boost.
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Subway: 6-Inch Turkey Breast Sandwich on Whole Wheat
Why It’s Healthy: Lean turkey, whole-wheat bread, and plenty of veggies make this a filling choice.
Tip: Ask for extra veggies and skip the cheese and mayo to keep calories low.
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Chick-fil-A: Grilled Nuggets (8-Count)
Why It’s Healthy: High in protein and low in fat, the grilled nuggets are a great choice.
Tip: Pair with a side of fruit or a small kale salad to add fiber and vitamins.
Wendy’s: Chili (Small)
Why It’s Healthy: This hearty chili is high in protein and fiber while staying low in calories.
Tip: Avoid adding cheese or sour cream to keep the fat content low.
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Panera Bread: Ten Vegetable Soup (Cup)
Why It’s Healthy: Loaded with veggies, this soup is low in calories and sodium.
Tip: Pair it with a side salad for a more filling meal or add a piece of whole-grain bread for fiber.
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Taco Bell: Power Menu Bowl with Grilled Chicken
Why It’s Healthy: Packed with protein and fiber, this bowl keeps it light on carbs.
Tip: Opt out of sour cream and cheese, and add extra salsa for a zesty, low-calorie flavor.
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KFC: Grilled Chicken Breast with Green Beans
Why It’s Healthy: The grilled chicken breast is lower in calories and fat than fried, and the green beans add fiber.
Tip: Avoid biscuits and mashed potatoes with gravy to reduce calories and sodium.
Dunkin’ Donuts: Veggie Egg White Omelet
Why It’s Healthy: High in protein and low in calories, it’s a solid breakfast option.
Tip: Skip sugary drinks and pair it with black coffee or unsweetened iced tea.
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Burger King: Whopper Jr. (No Mayo)
Why It’s Healthy: With fewer calories than the regular Whopper, it’s a good choice when craving a burger.
Tip: Choose a side salad instead of fries to keep the meal balanced and filling.
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Arby’s: Roast Turkey & Swiss Wrap
Why It’s Healthy: Lean turkey and veggies make this wrap a solid choice, especially if you skip heavy sauces.
Tip: Ask for light dressing or opt for mustard to keep calories in check.
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Qdoba: Burrito Bowl with Grilled Chicken, Black Beans, Pico de Gallo, and Fajita Vegetables
Why It’s Healthy: Low in refined carbs, high in fiber, and packed with protein.
Tip: Choose brown rice or skip the rice for a low-carb option, and add guacamole for healthy fats.
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Starbucks: Protein Box with Eggs & Cheese
Why It’s Healthy: Packed with protein from eggs and cheese, plus some fiber from fruit and nuts.
Tip: Pair with an Americano or herbal tea to keep your drink low-calorie.
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Jimmy John’s: Turkey Tom Unwich (Lettuce Wrap)
Why It’s Healthy: Wrapping this sandwich in lettuce cuts down on carbs while keeping it high in protein.
Tip: Add extra veggies like cucumbers and sprouts for more fiber and crunch.
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Panda Express: Mixed Veggies with Grilled Teriyaki Chicken
Why It’s Healthy: Grilled chicken and a mix of vegetables keep it low in calories and high in nutrients.
Tip: Avoid the fried rice and go for steamed brown rice or skip it altogether for fewer carbs.
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McDonald’s: Fruit & Maple Oatmeal (Hold the Brown Sugar)
Why It’s Healthy: With fruit and oats, it provides fiber and vitamins while keeping sugar low.
Tip: Add a handful of nuts or seeds to increase protein and healthy fats.
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Chick-fil-A: Market Salad with Grilled Chicken
Why It’s Healthy: This salad includes fruits, nuts, and grilled chicken for a balanced meal.
Tip: Choose a vinaigrette dressing, as creamy dressings can be high in calories.
Shake Shack: ‘Shroom Burger (Vegetarian)
Why It’s Healthy: This vegetarian option is rich in fiber and flavor, thanks to its mushroom base.
Tip: Ask for a side of greens or pickles instead of fries for fewer calories.
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In-N-Out Burger: Protein Style Burger (Lettuce Wrap)
Why It’s Healthy: Replacing the bun with lettuce reduces carbs while keeping it high in protein.
Tip: Request it “mustard grilled” for extra flavor without adding extra fat.
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