Fast food often gets a bad reputation, but it doesn’t always have to be unhealthy. With careful choices and smart swaps, you can enjoy a quick meal without compromising on nutrition. Here are 15 healthy fast-food options and why they’re good for you.
The pictures may not be exact, but they give a general idea of the food’s appearance.
1. Burger King Whopper Jr.
The Whopper Jr. is a smaller version of the iconic burger, making it a more calorie-friendly option. Adding extra veggies like lettuce, tomatoes, and onions boosts the fiber and nutrient content. Pair it with fat-free milk for added protein, calcium, and vitamin D.
Nutritional Highlights:
- 330 calories
- 15g protein
- 2g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
2. Chick-fil-A Grilled Nuggets (8-count) with Kale Crunch Side Salad
This combo offers a high-protein meal that’s well-balanced. The grilled nuggets are lean and flavorful, while the kale crunch salad adds fiber from kale, cabbage, and almonds. You can include a small order of fries for a treat.
Nutritional Highlights:
- 320 calories
- 31g protein
- 4g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
3. Panera Strawberry Poppyseed Chicken Salad
Loaded with fruits like strawberries, blueberries, and mandarin oranges, this salad is a fiber and vitamin powerhouse. The grilled chicken provides plenty of protein, making it a filling meal. Opt for oil and vinegar dressing if you’re watching sodium levels.
Nutritional Highlights:
- 370 calories
- 29g protein
- 6g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
4. McDonald’s Egg McMuffin
This classic breakfast sandwich features a perfectly balanced mix of protein, carbs, and fat. Made with an English muffin, egg, and cheese, it’s a satisfying choice for busy mornings. Skip the Canadian bacon to reduce sodium.
Nutritional Highlights:
- 310 calories
- 17g protein
- 2g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
5. In-N-Out Protein-Style Hamburger
A protein-style burger swaps the bun for crisp lettuce leaves, making it a low-carb choice. Stick with mustard and ketchup instead of the mayo-based spread to cut down on fat. Share the fries if you’re craving a side.
Nutritional Highlights:
- 200 calories
- 12g protein
- 2g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
6. Subway 6-Inch Oven-Roasted Turkey Sandwich
Turkey is a lean protein option, and Subway’s multigrain bread adds fiber. Load up on veggies like tomatoes, peppers, and onions for additional vitamins. Skip the cheese to reduce saturated fat.
Nutritional Highlights:
- 310 calories
- 22g protein
- 4g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
7. Taco Bell Cantina Chicken Bowl
This bowl is packed with wholesome ingredients like roasted chicken, rice, black beans, and veggies. It’s a great source of protein and fiber. Opt for salsa instead of cheese or creamy sauces to cut down on saturated fat.
Nutritional Highlights:
- 490 calories
- 25g protein
- 11g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
8. Jimmy John’s Big John Unwich
Wrapped in lettuce instead of bread, this roast beef sandwich is a low-carb option that doesn’t skimp on flavor. It’s light but filling, and you can customize it with other lean proteins like turkey.
Nutritional Highlights:
- 270 calories
- 17g protein
- 2g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
9. Chipotle Chicken Burrito Bowl
Chipotle allows you to build a nutrient-dense meal. Choose a bowl with chicken, black beans, fajita veggies, and salsa for a high-protein, fiber-rich option. Skip the cheese and sour cream to keep the fat content in check.
Nutritional Highlights:
- 360 calories
- 41g protein
- 10g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
10. Starbucks Spinach, Feta, and Egg White Wrap
This wrap is a protein-packed breakfast option that’s lower in saturated fat. The spinach and whole-grain wrap add fiber and essential nutrients, making it a great choice for starting your day right.
Nutritional Highlights:
- 290 calories
- 20g protein
- 3g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
11. Cava Greens + Grains Bowl
This Mediterranean-inspired bowl combines super greens, black lentils, and roasted vegetables. It’s packed with fiber, plant-based protein, and healthy fats from hummus and avocado.
Nutritional Highlights:
- 445 calories
- 24g protein
- 25g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
12. Wendy’s Grilled Chicken Sandwich
Wendy’s grilled chicken sandwich is a solid choice for those seeking a balanced fast-food meal. The grilled chicken provides lean protein, while the lettuce and tomato add freshness. Opt for no mayo to lower the fat content.
Nutritional Highlights:
- 370 calories
- 33g protein
- 3g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
13. Arby’s Roast Turkey Farmhouse Salad
This salad is a protein-rich option featuring turkey and lots of fresh veggies. Skip the creamy dressing to reduce calories and fat. Instead, try oil and vinegar for a lighter alternative.
Nutritional Highlights:
- 240 calories
- 22g protein
- 4g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
14. Popeyes Blackened Tenders
These tenders are grilled instead of fried, making them a leaner choice. Pair them with green beans or a corn-on-the-cob side for a complete, nutrient-dense meal.
Nutritional Highlights:
- 170 calories (for 3 tenders)
- 26g protein
- 1g fiber
The pictures may not be exact, but they give a general idea of the food’s appearance.
15. KFC Grilled Chicken Breast with Side Salad
KFC’s grilled chicken breast is a lower-calorie, high-protein option. Pair it with a side salad for added fiber and nutrients. Skip the croutons and creamy dressings to keep the meal lighter.
Nutritional Highlights:
- 220 calories
- 38g protein
- 1g fiber
The Takeaway
Eating healthy at fast-food restaurants is all about making mindful choices. By opting for smaller portions, adding extra veggies, and avoiding heavy dressings or fried items, you can enjoy the convenience of fast food while sticking to your health goals. Remember, balance and moderation are key, so don’t hesitate to treat yourself occasionally.
