Eating out can be a great way to enjoy a meal with friends and family, but it can also be a challenge to find healthy options. With so many unhealthy fast food options available, it can be difficult to make the right choices. Fortunately, there are some healthier fast food meals available at restaurants that can help you stay on track with your health goals. In this article, we will discuss 20 of the healthiest fast food meals you can order at restaurants. We will look at the nutritional information for each meal and provide tips on how to make healthier choices when eating out.
20 Healthiest Fast Food Meals to Order at Restaurants
Fast food restaurants are often associated with unhealthy eating habits, but there are plenty of healthy options available. Here are 20 of the healthiest fast food meals you can order at restaurants.
1. Subway Veggie Delite Salad
This salad is a great option for vegetarians and vegans. It’s made with lettuce, tomatoes, cucumbers, green peppers, red onions, and olives. You can also add your favorite veggies and dressings to make it even healthier.
2. Wendy’s Grilled Chicken Wrap
This wrap is made with grilled chicken, lettuce, tomatoes, and a honey mustard sauce. It’s a great option for those looking for a lighter meal.
3. McDonald’s Egg White Delight McMuffin
This breakfast sandwich is made with egg whites, Canadian bacon, and white cheddar cheese. It’s a great way to start your day with a healthy meal.
4. Taco Bell Fresco Soft Taco
This taco is made with seasoned beef, lettuce, tomatoes, and cheese. It’s a great option for those looking for a low-calorie meal.
5. Burger King Veggie Burger
This veggie burger is made with a veggie patty, lettuce, tomatoes, onions, and pickles. It’s a great option for vegetarians and vegans.
6. KFC Grilled Chicken Breast
This grilled chicken breast is a great option for those looking for a healthier meal. It’s made with grilled chicken, lettuce, tomatoes, and a light ranch dressing.
7. Chick-fil-A Grilled Chicken Sandwich
This sandwich is made with grilled chicken, lettuce, tomatoes, and a light honey mustard sauce. It’s a great option for those looking for a healthier meal.
8. Arby’s Roast Turkey Farmhouse Salad
This salad is made with roast turkey, lettuce, tomatoes, onions, and a light ranch dressing. It’s a great option for those looking for a lighter meal.
9. Jack in the Box Grilled Chicken Salad
This salad is made with grilled chicken, lettuce, tomatoes, onions, and a light ranch dressing. It’s a great option for those looking for a lighter meal.
10. Sonic Jr. Burger
This burger is made with a beef patty, lettuce, tomatoes, onions, and pickles. It’s a great option for those looking for a healthier meal.
11. Wendy’s Mandarin Chicken Salad
This salad is made with grilled chicken, mandarin oranges, lettuce, tomatoes, and a light Asian sesame dressing. It’s a great option for those looking for a lighter meal.
12. McDonald’s Fruit & Maple Oatmeal
This oatmeal is made with rolled oats, dried fruit, and maple syrup. It’s a great option for those looking for a healthier breakfast.
13. Burger King Tendergrill Chicken Sandwich
This sandwich is made with grilled chicken, lettuce, tomatoes, and a light honey mustard sauce. It’s a great option for those looking for a healthier meal.
14. Taco Bell Fresco Burrito Supreme
This burrito is made with seasoned beef, beans, lettuce, tomatoes, and cheese. It’s a great option for those looking for a low-calorie meal.
15. KFC Grilled Chicken Caesar Salad
This salad is made with grilled chicken, lettuce, tomatoes, and a light Caesar dressing. It’s a great option for those looking for a lighter meal.
16. Arby’s Roast Turkey Ranch & Bacon Sandwich
This sandwich is made with roast turkey, lettuce, tomatoes, bacon, and a light ranch dressing. It’s a great option for those looking for a healthier meal.
17. Jack in the Box Grilled Chicken Club Sandwich
This sandwich is made with grilled chicken, lettuce, tomatoes, bacon, and a light mayonnaise. It’s a great option for those looking for a healthier meal.
18. Sonic Jr. Deluxe Burger
This burger is made with a beef patty, lettuce, tomatoes, onions, pickles, and a light mayonnaise. It’s a great option for those looking for a healthier meal.
19. Wendy’s Apple Pecan Chicken Salad
This salad is made with grilled chicken, apples, pecans, lettuce, tomatoes, and a light honey mustard dressing. It’s a great option for those looking for a lighter meal.
20. McDonald’s Egg McMuffin
This breakfast sandwich is made with egg, Canadian bacon, and white cheddar cheese. It’s a great way to start your day with a healthy meal.
This is a quantity you need to bear in mind: 36.6 That is the proportion of energy you devour every year from quick meals joints, in accordance with a report by the Facilities for Illness Management and Prevention (CDC).
So for those who’re attempting to take care of or shed pounds, you’d higher plan to be extra-vigilant your self and select the healthiest quick meals meal you’ll find—which everyone knows is not at all times simple at a restaurant. Researchers blame this on one thing known as the “special-occasion mentality,” and it units in every time we eat out on the native McDonald’s or Arby’s. If we have been solely eating at fast-food joints on occasion, a splurge would have solely minimal penalties, however that is not the world we stay in. Nearly all of People eat at eating places daily or two. The truth is, in our latest ballot, one out of each three respondents stated they’d eaten from a restaurant throughout the final 24 hours. That makes eating out about as “particular” as having a shower.
That will help you keep trim, we sifted by way of the diet data at all your favourite fast-food joints. To make sure our solutions have been actually the best-of-the-best in your waistline and complete well being, we appeared past calorie and fats counts and examined every menu merchandise holistically. Able to eat your burger (and taco and pizza) and have it, too? Learn on to find the way to just do that, and for extra wholesome consuming suggestions, be sure you try our listing of 21 Finest Wholesome Cooking Hacks of All Time.
Roast Turkey Farmhouse Salad with ½ Packet Dijon Honey Mustard Dressing
330 energy, 21 g fats (8 g saturated fats), 1,055 mg sodium, 9 g carbs (3 g fiber, 5 g sugar), 23 g protein
Get your hit of poultry plus 23 grams of muscle-building protein—minus the trans fat and starchy bread that comes together with a lot of the different menu gadgets. That is the healthiest quick meals order at Arby’s, and one of the vital scrumptious. And bonus, it has bacon! It does not get significantly better than that!
Listed below are The Finest & Worst Menu Objects at Arby’s.
240 energy, 10 g fats (3.5 g saturated fats, 0.5 g trans fats), 380 mg sodium, 26 g carbs (<1 g fiber, 6 g sugar), 13 g protein
It could be onerous to consider, however probably the greatest orders from Burger King comes served between two fluffy buns. Because of its low calorie, fats, and sodium depend, the King’s traditional hamburger is a protected and satisfying guess for anybody attempting to take care of their flat stomach. The truth is, the sandwich is so wholesome in comparison with the competitors that it is certainly one of these food regimen expert-approved orders from Burger King.
Carl’s Jr Trim It Well-known Star
430 energy, 18 g fats (8 g saturated fats), 610 mg sodium, 46 g carbs (3 g fiber, 10 g sugar), 24 g protein
Carl’s Jr. could have the raciest adverts in fast-food land, however a few of its choices are downright respectable, beginning with its “Higher For You” choices. To create a traditional Carl’s Jr. meal with a low-calorie dietary profile, you may keep on with the traditional Well-known Star so long as you say “Trim It,” which implies they maintain the calorie-heavy mayo. (It additionally comes slathered of their Particular Sauce, so you will not even miss it!) No matter you wind up ordering, be sure you avoid the chain’s menu merchandise that makes our listing of the worst “wholesome” quick meals in America.
Grilled Rooster Sandwich
320 energy, 6 g fats (1 g saturated fats), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein
Selecting this protein-packed, low-cal sandwich over the chain’s Rooster Salad selection saves you over 100 energy and 10 grams of fats—leaving loads of room for a wholesome dessert for those who’re nonetheless hungry. We suggest grabbing a 50-calorie fruit cup to fill your stomach and add immunity-boosting vitamin C to your meal. For extra wholesome menu choices from the fast-food chain, try these finest Chick-Fil-A menu gadgets.
Rooster, Pinto Bean, Recent Tomato Salsa, and Veggie Salad
375 energy, 8.5 g fats (3 g saturated fats), 1,370 mg sodium, 35 g carbs (11 g fiber, 6 g sugar), 42 g protein
“After I eat salad, I take advantage of it as a possibility to get a few of my carbohydrates from beans. [At Chipotle] I ask for double the veggies so I am absolutely glad and getting probably the most vitamins I can,” says registered dietitian and private coach Jim White, RD, ACSM. To recreate White’s go-to order, ask for a romaine lettuce base with one scoop of rooster, two scoops of fajita greens, one scoop of pinto beans, and tomato salsa.
2 Slices Grilled Rooster and Jalapeno Pepper Pizza on Massive 14″ Brooklyn-Model Crust
540 energy, 20 g fats (10 g saturated fats), 1,640 mg sodium, 58 g carbs (4 g fiber, 6 g sugar), 30 g protein
Indulging in a slice or two of pizza does not have to return with a aspect of guilt. The truth is, we offer you permission to dig into not one, however two, slices of this create-your-own pie. The grilled rooster is the leanest meat on the menu and toppings like jalapenos add a kick of metabolism-boosting fiery taste with out provolone-sized energy. And to find the well being issue of all your favourite dishes, try our unique rating of each menu merchandise at Domino’s!
Rooster Fajita Pita
330 energy, 9 g fats (4.5 g saturated fats), 790 mg sodium, 35 g carbs (4 g fiber, 4 g sugar), 27 g protein
This Fajita Pita is likely one of the finest entrees in your complete fast-food universe. Low in energy, full of protein and fiber, that is one meal that will be onerous to prime—even in your personal kitchen.
Kentucky Grilled Rooster Breast with Candy Kernel Corn and Inexperienced Beans
320 energy, 8 g fats (970 mg sodium, 24 g carbs (4 g fiber, 3 g sugar), 44 g protein
A Kentucky Grilled Rooster Breast is a stable possibility to show to any time you end up at KFC. Take pleasure in a aspect of inexperienced beans and corn alongside the poultry for a lightweight, low-calorie meal that’ll hold you full and satiated for hours with out derailing your weight reduction efforts.
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Trim It 1/4 lb. Low Carb Little Thickburger
220 energy, 15 g fats (6 g saturated fats), 590 mg sodium, 6 g carbs (3 g fiber, 4 g sugar), 15 g protein
In the case of fast-food burgers, it does not get a lot more healthy—or lighter in carbs—than this. To whip up this mouthwatering creation, Hardee’s takes a Black Angus beef patty and wraps it inside iceberg lettuce leaves, together with pickles, onion, tomato, ketchup, and mustard. In the event you do not see this providing on the menu board at your native restaurant, concern not. Simply ask your server for the “1/4 lb. Low-Carb Little Thickburger” from the “Trim It menu,” and he’ll be capable to hook you up. To find extra low-cal on-the-go meals, try our information to quick meals burgers underneath 300 energy.
Broccoli Beef with Blended Veggies
150 energy, 7 g fats (1.5 saturated fats), 520 mg sodium, 13 g carbs (2 g fiber, 7 g sugar), 9 g protein
Panda Specific really has a number of choices with cheap calorie counts. As with all Chinese language meals meal, the hot button is to skip the greasy mound of fried rice and an oily tangle of noodles. Pair a low-calorie entrée such because the Broccoli Beef with a aspect of veggies, and also you wind up with a reasonably nutritious meal that has loads of protein to maintain you full.
290 energy, 11 g fats (5 g saturated fats), 760 mg sodium, 29 g carbs (2 g fiber, 3 g sugar), 16 g protein
Because of the chain’s new all-day breakfast initiative now you can get your palms on this low-calorie, protein crammed dish across the clock off the McDonald’s breakfast menu. Although you may assume the egg-white model is the higher guess, the entire egg sandwich incorporates carotenoids, important fatty acids, nutritional vitamins and minerals making it the smarter choose, explains dietitian Christine M. Palumbo, MBA, RDN, FAND. The yellow middle additionally incorporates choline, a nutrient that helps increase metabolism. For extra methods to spice up your calorie burn, try these finest methods to spice up your metabolism.
Asian Sesame Rooster Salad
430 energy, 23 g fats (3 saturated fats, 0 trans fats), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein
This easy-yet-delicious salad has a near-perfect ratio of calorie, fats, carbs, and protein, making it the healthiest quick meals choose at Panera.
“This powerhouse salad is hands-down the most effective with no need any modification suggestion,” says New York Metropolis-based Telehealth Registered Dietitian Nutritionist Jonathan Valdez, RDN, CDN. “You may even use all the dressing as a result of it quantities to solely 410 energy in all.” If you need a bit of extra substance apart from a salad, heed the recommendation of Ilyse Schapiro, MS, RD: “Generally, if I am on the hungrier aspect, I pair it with an apple or a whole-grain roll, which you’ll be able to ask for as a substitute of chips.”
Backyard Recent Slice on Skinny Crust
190 energy, 6 g fats (2.5 g saturated, 0 g trans fats, 450 mg sodium, 26 g carbs (1 g fiber, 3 g sugar), 7 g protein
We’re sometimes apprehensive about utilizing “backyard” and “pizza” in the identical sentence, however this slice—full of onions, inexperienced peppers, portobello, and olives—turns a nutrient desert into the best choice at Papa John’s. In the event you’re vulnerable to overindulging, invite a buddy to go halfsies with you to maintain the meal underneath 500 energy even for those who go for that second (or third) slice.
Loaded Rooster Wrap
310 energy, 12 g fats (5 g saturated fats), 790 mg sodium, 35 g carbs (3 g fiber, 0 g sugar), 14 g protein
This wrap is the most effective of each worlds: fried rooster and the chain’s signature Pink Beans & Rice all rolled into one. The truth is, it is onerous to consider that it incorporates a mere 310 energy whereas packing in 14 grams of protein and three grams of satiating fiber. Pondering of including a food regimen soda to your order? Learn up on these prime food regimen sodas—ranked!
Traditional Grilled Rooster Sandwich
470 energy, 22 g fats (4 g saturated fats), 1,340 mg sodium, 39 g carbs (3 g fiber, 10 g sugar), 30 g protein
A delicate ciabatta bun and breaded rooster be a part of along with a bunch of veggies and lightweight mayo to create this flavorful diet-friendly order. In the event you’re in search of rather less in relation to the salt division, do not miss these low-sodium quick meals orders.
Lowered-Fats Turkey Bacon Breakfast Sandwich
230 energy, 5 g fats (2.5 g saturated fats), 550 mg sodium, 28 g carbs (3 g fiber, 2 g sugar), 17 g protein
Lean protein from the bacon and egg whites meets its good accompaniment within the comparatively low-carb English muffin. That is a robust dietary punch for a mere 210 energy. That is one other all-day breakfast merchandise we’re proud to get behind.
Single Steakburger, no fries
310 energy, 14 g fats (5 g saturated fats), 830 mg sodium, 32 g carbs (3 g fiber, 6 g sugar), 15 g protein
Within the restaurant world, “specialty” means extra energy and fats, and that rule actually holds true at Steak ‘n Shake. Keep away from the chain’s Specialty Steakburgers—the souped-up choices with additional fixings—and order the Single Steakburger as a substitute. It is the one burger on the menu that is not laced with trans fats. Phrase of warning: Be certain your server holds the cheese. That is the place the trans fats seems to be hiding out.
6″ Turkey Breast on 9-Grain Bread With Lettuce, Tomatoes, Onions, Inexperienced Peppers
250 energy, 2.5 g fats (0.5 g saturated fats), 730 mg sodium, 41 g carbs (5 g fiber, 7 g sugar), 20 g protein
The well being halo surrounding Subway is a boon for the sandwich chain, however for everybody else, it is fairly problematic. The numbers Subway advertises are just for a 6-inch sub and do not account for cheese, mayo, olive oil, or any extras most individuals get on their sub. Order a 12-inch sandwich with a few extras, and your “wholesome” sub abruptly turns into an 800-calorie, diet-sinking torpedo. To be honest, although, there are various nutritious sandwich combos at Subway, and that is certainly one of them. Simply ensure that to go along with 6 inches (not 12), mustard (not mayo), and benefit from Subway’s most suitable choice: limitless veggies.
Chipotle Rooster Loaded Griller
340 energy, 16 g fats (4.5 g saturated fats), 770 mg sodium, 36 g carbs (2 g fiber, 3 g sugar), 14 g protein
Meet the Finest Burrito at Taco Bell, containing the bottom calorie, carbohydrate and salt depend, plus 14 grams of protein.
Grilled Rooster Sandwich
360 energy, 9 g fats (1.5 g saturated fats), 780 mg sodium, 35 g carbs (2 g fiber, 2 g sugar), 34 g protein
Going to the Wendy’s drive-thru does not imply tossing your diet plan out the automobile window—simply keep on with the Grilled Rooster Sandwich and avoid the ever-tempting Frosties and fries. The healthiest quick meals sandwich at Wendy’s comes with a grilled rooster breast, tomato, lettuce, and a drizzle of honey mustard, a mix that is heavy on taste and protein however mild within the fats division. And higher information? Wendy’s has in the reduction of on the quantity of sugar in its honey mustard dressing, taking it down from 11 grams to only 8 grams.
RELATED: No-sugar-added recipes you may really look ahead to consuming.
This text was initially printed October 17, 2015, and has since been up to date to mirror present dietary data.