Whether you're exhausted, in a hurry, or simply desiring some comfort food, fast food is a convenient and less pricey option. If you aim for healthier choices though, this might present some hurdles. It's not entirely erroneous to think that more often than not, fast food restaurants serve deep-fried dishes that are high in calories, salt content and unhealthy fats while lacking fruits, vegetables and whole grains. Nevertheless, nutrition professionals ascertain there are still decent options tucked away among the host of menu items.
As you scout for the better-for-you alternatives on your next fast-food run-down keep an eye out for items that have reduced amounts of calories as well as lower sodium levels and fat content; try to avoid those "double ranched" or "triple-stacked” burgers. Rather look at meal choices falling under categories such as bowls or salads which usually contain higher fiber levels accompanied with protein-packed servings spotlighting vegetables along with fewer refined carbs and added sugars.
You're surely will find something aside from menu options packed with unwholesome ingredients; eateries increasingly identify their patrons' growing desire towards wholesome meals. Check below our top 20 health-conscious picks collected according to specialists' advice from popular quick-serve dine-ins.
Subway Grilled Chicken No Bready Bowl
Subway Per bowl: 200 calories, 4 g fat (2 g saturated fat), 480 mg sodium, 9 g carbs, 3 g fiber, and a whopping total of about 35g protein.
You're totally in luck if you happen to find quite a few healthy subs or wraps at Subway. However, if your preference leans more towards a flavorful bowl instead of traditional sandwiches or wraps then their 'No Bready' variant offers an absolutely delectable yet health-conscious choice for any fast-food lover.
"Clocking in only at about roughly around the neighborhood of just 200 calories coupled with merely four grams worth of fats; it definitely makes one absolutely prime candidate suiting up almost all diet types out there. Go ahead and pile on those veggies into the Grilled Chicken No Bready Bowl feeling guilty due to its low carb-count but immensely high-fiber as well as notably high-protein content," suggests Mary Sabat MS, RDN, LD.
Greek Salad at Panera Bread
Visit Panera Bread's site for details. For each salad: 410 calories, 9g fat (including 0.5g saturated fat), sodium content -1080 mg, carbs-17 g, Dietary fiber is present in a quantity of 5 grams and protein comprises of 8 grams.
If you harbor a craving for steamy coffee to accompany your lunchtime meal, then Panera serves as an optimum choice amongst the fast food outlets; especially when you are striving hard to keep up with healthier meal alternatives too. Now if your taste buds crave a light yet tasty salad dish, Sabat recommends giving the Greek Salad by Panera a try.
Sabat affirms that this dish is indeed healthy due to its abundance of various vegetables and beneficial fats sourced from olives and feta cheese. "With only boasting on being just about 410 in terms of calorie count it stands out as lighter option against some other hefty calorie packed sandwich offerings or baked goods on offer within their menu," adds Sabat.
Chick-fil-A Grilled Chicken Sandwich
Per sandwich: 390 calories, 12 g fat (2 g saturated fat), 770 mg sodium, 44 g carbs, 3 g fiber, and a good chunk of protein-28g.
The grilled chicken sandwiches from Chick-fil-A are legendary in the fast-food scene. While decently prepared fast-food grilled chicken gets elusive nowadays, Chick-fil-A stands tall as one among few who've mastered it. In search of less fatty sandwich choice? Do try their Grilled Chicken Sandwich.
According to Sabat,"Chicken is essentially lean protein. Going with whole-grain bread along with fewer toppings restricts the calorie count and saturated fats substantially." The sandwich falls under moderate limits with just about 390 calories and a mere gram count of just twelve for fats.
Make Your Favorite Chick-fil-A Recipes at Home
Chipotle's Nutritional Balanced Macros Bowl
Chipotle does not provide precise nutrition details for its Healthy Macro Lifestyle bowl. However, understanding its ingredients makes it clear why this meal sits among the healthier options in fast-food menus.
The Nutrient-Balanced Bowl at Chipotle stands out as a superb healthy choice when yearning for Mexican cuisine, given it includes rice, chicken, black beans, fajita veggies, fresh salsa, guacamole and extra romaine lettuce," quotes Lisa Young PhD., RDN. The food arrangement has a varied and nutritious spread of macronutrients alongside other essential vitamins and minerals. Chicken and black beans form excellent protein sources while avocado provides meaningful contributions to the dish with heart-friendly fats. Moreover, Black beans also enhance the fiber content of this hearty meal.
Chipotle's Efforts to Introduce a Fresh Menu Choice
Fresco Soft Tacos from Taco Bell
Each taco contains: 180 calories, 8 g fat (of which 4g is saturated fat), 500 mg sodium, 18 g carbohydrates, 3 g fiber and has a protein content of 9g.
There's a considerable amount of customization you can do with the soft tacos at Taco Bell. On opting for a Fresco Style Soft Taco -that comes with extra diced tomatoes- not only does it turn your order more nutritious by adding vegetables but also limits your calorie intake to just 180 per taco; it further cuts down on saturated fats reducing them to as low as four grams per serving.
"Fresco-Style effectively substitutes rich-calorie ingredients such as cheese and sour cream with delicious pico de gallo thereby decreasing overall calorie and fat values", suggests Sabat. "These modifications result in better options whenever you decide to avail services from Taco Bell."
Wendy's Grilled Chicken Ranch Wrap
For each wrap: 420 calories, 16 g fat (5 g saturated fat), 1,230 mg sodium, 41 g carbs, 2 g fiber, 27 g protein
Wendy's menu may seem packed with high-calorie burgers and other dishes. However, amongst these are a few healthier alternatives like the Wendy's Grilled Chicken Ranch Wrap. This wrap uses grilled chicken for lean protein and whole grain bread to add fiber whilst also lessening refined carbohydrates," clarifies Sabat.
KFC's Grilled Chicken from Kentucky
KFC via Facebook Per chicken breast: 210 Calories, 7 g fat (2 g saturated fat), 710 mg sodium, no carbs, no fiber, with an ample amount of protein at 38g
It might be surprising to see something else than crisply fried chicken on the menu at KFC. However, their grilled offerings still pack a flavorful punch and will satisfy your hunger just as much. Keep indulging in the crispy delights for those special moments when you fancy them but turn to these sumptuous grilled options if all you desire is tenderly cooked chicken.
"The Grilled Chicken from Kentucky serves up a healthier alternative due to its reduced fat profile," suggests Sabat. "At 210 calories containing only seven grams of fat, this stands out as the most nutritional choice available on our list. Consider coupling it with a side salad which can introduce some extra veggies into your dish."
Protein Style Burger from In-N-Out Burger
Each serving contains: 240 calories, 17 g fat (4 g saturated fat), 370 mg sodium, 11 g carbohydrates, 3 g dietary fiber, and a substantial amount of protein at 13 grams.
Have you caught wind of the "Not So Secret Menu" that's offered by In-N-Out? While it may seem like some hidden trove since its items aren't displayed in the usual menu range; it is no secret to patrons who have easy access to all listed options on their digital platform. One such healthier twist to a classic burger they offer in this not-so-clandestine selection is the aptly named Protein Style Burger. This burger gets revamped with a lettuce wrap replacing the standard bun which traditionally packed refined carbs; an effective approach keeping your caloric count controlled," hinted Sabat.
Chicken Breast with String Beans from Panda Express
Per breast: 210 calories, 12 g fat (2 g saturated fat), 560 mg sodium, 30 g carbs, 5 g fiber, 12 g protein
One of the perks of feasting at Panda Express is that you can personalize your meal. You have an option to select a base from either lo mein, white rice, brown rice or steamed veggies and then top it up with any of the delectable savory proteins offered in their menu. A popular and healthy choice among these is the Chicken Breast with String Beans.
"This dish stands out as a healthier choice due to its inclusion of lean chicken breast teamed with steamed vegetables while keeping high-calorie sauce usage down," points out Sabat. "With just only two grams of saturated fat coming in at around only 190 calories this dish sits well when trying to maintain a balanced diet while dining at Panda Express."
How Many Calories in Chicken Breast?
Starbucks Spinach, Feta, and Egg White Wrap
Starbucks
Per serving: 290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs, 3 g fiber, 20 g protein.
Beyond their famed coffee selection at breakfast time, Starbucks also has other fulfilling options to offer. If you are passing by their drive-thru for your first meal of the day in the morning hours try out their Spinach, Feta and Egg Wrap.
"It can be a great source of both fiber and protein that will help us start our mornings feeling satiated and energetic," according to KeyVion Miller RDN LDN who is a culinary nutritionist and owns her own company called The Miller's Kitchen. "Whole wheat flour takes the second spot on this wrap's ingredient list which aligns closely with what the Dietary Guidelines for Americans suggest as an essential feature of dietary habits that foster positive health outcomes – including regular consumption of whole grains" she points out . Additionally it comes packed with vegetables right off-the-shelf.
Vegetable Power Bowl from Taco Bell
Source: Taco Bell
Per bowl stats: 420 calories, 20 g fat (5 g saturated), 870 mg sodium, 47 g carbohydrates, 11 g dietary fiber, and 12g muscle-building protein.
Plant-based proteins are gaining immense popularity in quick-service restaurant menus these days. Let's take for instance the Veggie Power Bowl by Taco Bell that emphasizes the high-protein quality of vegetables and legumes. "The ingredients of this bowl encompass flavorful black beans, spiced rice, lettuce strips, pico de gallo salsa mix-in, creamy guacamole spread along with a tangy sauce. It is a fantastic plant-based choice that harmonizes protein-rich foods with dietary fibers as well as nutritious vegetables," comments Dan LeMoine-a registered dietician(RD), co-initiator at Re:Vitalize Weight Loss and Wellness , addition to being an author of Fear No Food," says Dan LeMoine.
Panera Napa Almond Chicken Salad
From Panera Bread, each sandwich consists of: 640 calories, 25 g fat (4 g saturated fat), 970 mg sodium, 78 g carbs, 5 g fiber, and a solid amount of protein at 27 grams.
When it comes to lunch choices Panera's Napa Almond Chicken Salad certainly stands out. As Aditi Biswas, who is a certified holistic nutrition consultant points out that unlike typical chicken sandwiches available in most eateries that are usually fried and oily due to this method of preparation; this sandwich from Panera's uniquely involves the chicken being pan-seared before it gets cooked which reduces the overall oil content significantly.
Spicy Southwest Salad from Chick-fil-A
Chick-fil-A's salad includes: 690 calories, 49 g of fat (10 g of which are saturated fats), a sodium contents of 1,570 mg, carbohydrates amounting to 29 g, fiber totalling 8 g and finally protein registering at 33g.
Stacey Bender MA RD is a professed admirer of hickenSalad served by Chick-Fil-A. This particular variety comprises chilled grilled chicken with tons of pepitas - these nutritious pumpkin seeds pack an immense punch when it comes to both proteins and fibers content. The pumpkin seeds add even more value as they're nutrient-rich snacks that boast an all-round amino acids profile - containing all the nine essential ones thus making them efficient sources for proteins. To top things off, this salad registers eight grams in terms fiber content hence making it one the salads richest in dietary fiber available at Chick-Fil-A.
Taco Bell's Fresco Bean Burrito
Taco Bell provides the following nutritional breakdown for each burrito: 350 calories, 9g fat (of which 4 g is saturated fat), sodium content of 1,040 mg, 55g carbs, fiber content of 10 g and protein element of 13 g.
Typically Mexican fast food could be quite rich leading to a high-calorie intake. However! Taco Bell's Fresco Style Bean Burrito is an exception! "This nutritious fast-food meal has only about 410 calories, consists of 13 grams fat and fiber respectively and carries up to 12 grams protein integrally," points out Lori A. Stevens who is a registered dietitian at The CHF Dietitian. "It does contain significantly higher amounts of sodium approximately amounting to around 960 milligrams as compared to many other fast food meals. Nevertheless if you opt for a smaller portion soft taco containing similar fillings it will reduce the calories down by almost half to 240 with the sodium levels decreasing equally dramatically -down by nearly half reaching 540 milligrams."
Chick-fil-A Cool Wrap
- Per wrap: 660 calories, 45 g fat (9g saturated fat), 1,420 mg sodium, 32 g carbs, 14 g fiber and 43 g protein.
What makes the Chick-fil-A Cool Wrap so special? According to Caroline Thomason, RD, CDCES, "This cool wrap is loaded with both protein and fiber which will help you stay satisfied without feeling groggy after consuming quick service food. As a bonus treat - I personally recommend pairing it with diet lemonade!"
Chipotle's Salad Bowl
Calories present in one chicken salad: 580, containing 25 g fat (3g of it being saturated fat), 50 g carbohydrates, and 42 g protein.
When considering health benefits, uniqueness is offered by Chipotle through its flexible selection of Tex-Mex components and healthy fast-food alternatives. When next you visit the semi-fast food restaurant chain, feel free to create your own salad bowl packed with nutrient-dense vegetables. Carrie Gabriel MS RDN from Steps 2 Nutrition often requests for less rice but includes stir-fried peppers and onions instead. "This results in more veggies incorporated into my meal which provides more fiber. Plus, these veggies are naturally filling at lesser calories," she explained. There's also the option to cut back on sour cream and cheese thereby reducing overall caloric intake as well as fats content.
Panda Express Chicken with Mushrooms
Per serving: 170 calories, 9 g of fat (2 g being saturated), 750 mg of sodium, 11 g carbs, 1 g fiber, and 12g protein.
Mushrooms are packed with potassium and B vitamins. Pair them with lean chicken meat and a delicious sauce for Panda Express's Chicken With Mushroom dish to get an enticingly healthy Asian meal. "The Chicken With Mushroom dish is well-balanced in terms of protein and vegetables which makes it healthier than other items on the menu," suggests Wan Na Chun, MPH RD from One Pot Wellness. He also recommends to combine this main course with steamed rice salad or mixed veggies to have a balanced meal".
Chick-fil-A's Chicken Nuggets Grilled Variation
For an 8-piece serving of Chick-fil-A's delicacy: It contains a mere 130 calories, along with 3 g fat (0.5 g saturated), sodium content of 440 mg, singular gram of carbs and zero fiber; it even contributes to your protein intake considerably by having 25 grams.
Once again, Chick-fil-A stands victorious with their delectable Grilled Chicken Nuggets selection. "They make for an excellent fast-food alternative particularly for people wanting to incorporate more lean proteins in their diet. An order consisting eight such grilled nuggets contains less than one gram of saturated fat while delivering impressive amount – 25 grams – of protein", states Mandy Tyler who possesses MEd, RD and LD qualifications . Complement the meal splendidly with a delicious vegetable side from the menu like their addictive offering - Kale Crunch Side.
Panera Mediterranean Bowl
Per bowl proportions at Panera consist of: 510 caloric intake, 28 grams fat (with 6 grams as saturated fat), an estimated consumption of 1,100 milligrams sodium, carbohydrate count is about 51 grams, fiber accounts for approximately 7 grams and protein registers around about the same -15 grams.
The advantages associated with a Mediterranean diet are seemingly endless – it aids in decreasing inflammation while simultaneously lessening potential chronic ailments. When considering this nutritionally beneficial method of eating, turning to the Mediterranean Bowl from Panera should suffice your dietary needs.
Amy Brownstein – MS, RD holder by qualification and who represents Nutrition Digested suggests: "This particular bowl affords you a blend of carbs, proteins coupled with health-supportive fats complemented by various vegetables Ingredients that can altogether serve up a wholesome meal. Despite being plant-based fast-food cuisine, it lets you take advantage of substantial protein resources such as hummus and Greek yogurt fused with quinoa”. She goes on further to advise adding just enough lemon tahini dressing infused together with feta cheese aims at enriching one's healthy-fats quotient which indeed facilitates feeling full over extended periods.”
Chicken Salad with Apple and Pecan from Wendy's
The breakdown per salad from Wendy's is as follows: 440 calories, 22 grams of fat (8 grams are saturated fats), sodium amounts to 790 milligrams, you get 30 grams of carbs, fiber content is at 5 grams, and a tasty protein content of 33 grams.
There can be an unhealthy level of calorie count and fats even in the salads offered by some fast-food establishments. Wendy's Chicken Salad with Apple and Pecan stands out as an exception worthy mentioning because it serves as a healthy alternative when considering fast food alternatives. As LeMoine points out, this salad mainly consists of whole foods that rank high on the health scale. "This particular offering features a medley mix of green leafies along with grilled chicken breast pieces topped over diced apples; accompanied by dried cranberries; sprinkled pecans roasted to perfection; all while being finished off with crumbled bleu cheese added on top - A truly delectable fulfilling choice when it comes down to opting for salads," adds LeMoine.
A variant copy was initially published back in May on the date: May24th during year 2023. Since its original press time, additional changes have been made for providing fresh research material pertaining relevant details along-with meticulous proofreading revision tasks undertaken plus enhanced links included based upon updated context.
