In our fast-paced world, where schedules often feel like a non-stop rock and roll concert, the idea of grabbing a quick meal often conjures images of greasy burgers and calorie-laden fries. It’s easy to assume that choosing fast food means sacrificing your health goals and backsliding on those good-for-you lifestyle habits you’ve worked so hard to establish. But what if I told you that the narrative around fast food is changing, and surprisingly healthy, nutritious options are not just a myth, but a delicious reality?
It’s true! Believe it or not, healthy fast food does exist, and many chain restaurants are now offering incredibly nutritious choices that fit seamlessly into a balanced diet. While eating at home will always provide the most control over calories, saturated fat, and sodium, there are certainly times when fast food is simply the most convenient, or even the only, option available. The good news is, with a bit of knowledge, preparation, and smart ordering, you can absolutely find satisfying and health-promoting meals even when you’re on the go.
Leading nutrition experts agree that making informed choices is key. As Jaclyn London, R.D., a nutrition consultant and podcast host, confidently states, “as a dietitian I can confidently tell you that there are some highly nutritious fast food options out there that are often better for you than other sit-down restaurant meals that are marketed as ‘healthy’ on the menu but are actually stealthily much higher in saturated fat, sodium and added sugars.” Dr. Christopher McGowan, an obesity medicine specialist, advises us to pause before ordering and read the menu beforehand to prevent impulsive decisions. Laura Iu, RDN, CDN, CNSC, RYT, a registered dietitian nutritionist, reminds us that customization is a powerful tool, encouraging us to ask for modifications like extra veggies or opting for grilled items over fried. Marisa Moore, MBA, RDB, LN, a registered dietitian nutritionist, challenges us to “go beyond salad” and explore options like black bean burgers, veggie-rich soups, and various health-packed bowls. It all comes down to ordering smart, and we’re here to show you exactly how.
So, let’s dive into some of the best and healthiest fast food orders that prove you don’t have to compromise your well-being for convenience. Get ready to rethink your drive-thru strategy and discover genuinely good-for-you meals that will keep you feeling fueled and fantastic.
1. **Saladworks: Farmhouse Salad**
The Saladworks Farmhouse Salad is a true champion when it comes to healthy fast food, demonstrating that a quick meal can be both satisfying and exceptionally nutritious. This particular salad stands out for its impressive array of fiber-rich vegetables, including a vibrant mix of kale, nutrient-dense butternut squash, and crisp Brussels sprouts. Fiber, a superstar macronutrient, is essential for our digestive health and overall well-being. It moves slowly through the body, remaining undigested, which is fantastic news for promoting feelings of fullness and satiety.
Beyond aiding in satiety, the generous fiber content in this salad actively supports regularity, keeping your digestive system running smoothly. Furthermore, a diet rich in fiber has been consistently linked to a lower risk of serious health conditions, such as heart disease and diabetes, making this salad a smart choice for long-term health. Delivering an impressive 5 grams of fiber, a single serving of the Farmhouse Salad can fulfill up to 20% of your daily needs, providing a significant boost. To keep this already healthy option light yet delicious, the recommendation is to top it with your choice of vinaigrette dressing. With 420 calories, 28 grams of fat, 14 grams of protein, and 30 grams of carbs, it’s a well-rounded and beneficial meal option.
2. **Panera: Strawberry Poppyseed Salad With Chicken**
Panera’s Strawberry Poppyseed Salad With Chicken is a refreshing and highly nutritious option, proving that fast-casual can be a haven for healthy eaters. This salad is meticulously crafted to be low in calories, sodium, and fat, making it an excellent choice for those mindful of their intake. Despite its lighter profile, it doesn’t skimp on essential nutrients; instead, it’s remarkably high in both protein and fiber, two crucial components for sustained energy and satiety.
What truly makes this salad a standout is its abundant variety of fresh fruits and vegetables. Featuring crisp romaine lettuce, sweet mandarin oranges, succulent blueberries, juicy strawberries, and tropical pineapple, it’s a veritable cornucopia of vitamins, minerals, and antioxidants. These natural compounds play a vital role in protecting your cells from damage and supporting overall health. Panera thoughtfully offers this salad in both whole and half servings, providing flexibility for your meal planning. A half serving can be an ideal accompaniment to a light soup or sandwich, while the whole serving provides a perfectly filling and balanced meal on its own. With nutritional information showing 340 calories, 12 grams of fat, 30 grams of protein, 32 grams of carbs, and 6 grams of fiber for a whole serving, it’s a smart and delicious choice.
3. **Pret A Manger: Coconut Chicken & Miso Sweet Potato Balance Box**
The Coconut Chicken & Miso Sweet Potato Balance Box from Pret A Manger is a culinary delight that perfectly embodies what a truly healthy fast food meal can be. It’s a testament to how diverse and nutrient-packed quick options have become. This meal is brimming with a thoughtful selection of “superstar ingredients,” each chosen for its flavor and nutritional punch. You’ll find tender chargrilled chicken, sumptuously maple miso sweet potatoes, creamy avocado, vibrant pomegranates, and a crunchy seed mix, all elegantly layered over a base of fresh spinach, hearty brown rice, protein-rich chickpeas, and ancient red quinoa.
This balance box unequivocally meets the criteria for a truly healthy fast food choice. It excels in delivering high amounts of both protein and fiber, contributing a substantial 30 grams of protein and an impressive 13 grams of fiber per serving, which are key for keeping you full and satisfied for longer periods. Despite its rich ingredient list, it remains low in calories while offering an exceptional mix of whole grains, an abundance of vegetables, and a fantastic source of healthy fats, notably from the avocado. Avocado is celebrated for its heart-healthy monounsaturated fats, which are known to have protective effects on cardiovascular health. This meal truly offers a wholesome and balanced experience, coming in at 500 calories, 26 grams of fat, 30 grams of protein, 58 grams of carbs, and 13 grams of fiber, making it an outstanding option for a quick, nutritious lunch or dinner.
4. **Starbucks: Sous Vide Egg Bites**
For those mornings when you’re rushing out the door but still committed to a nutritious start, Starbucks’ Sous Vide Egg Bites offer an incredibly healthy and convenient breakfast solution. These delectable egg bites represent a sophisticated approach to fast food breakfast, utilizing the sous vide cooking technique. This method involves vacuum-sealing foods in a pouch and cooking them precisely in a water bath, ensuring an ideal level of doneness and a wonderfully tender texture every time.
Beyond their innovative preparation, these egg bites are packed with wholesome ingredients. They feature fluffy egg whites, savory Monterey Jack cheese, fresh spinach, and sweet fire-roasted red peppers, creating a delightful flavor profile. Each serving delivers a significant 13 grams of protein, a macronutrient highly valued for its role in promoting satiety and aiding in weight management. Studies, such as a notable 2015 research involving young adults, have highlighted that a high-protein breakfast can lead to reduced hunger and decreased food intake throughout the day, potentially resulting in less body fat gain compared to skipping breakfast or having a normal-protein meal. These egg bites are perfect on their own for a light yet impactful breakfast, or they can be paired with other healthy breakfast items like Greek yogurt or oatmeal to create an even more protein-packed and satisfying meal. Nutritionally, two Egg White & Red Pepper Sous Vide Egg Bites contain 170 calories, 7 grams of fat, 13 grams of protein, 13 grams of carbs, and 1 gram of fiber, making them a smart start to your day.
5. **Chick-fil-A: Grilled Nuggets and Superfood Side**
When you think of fast food, Chick-fil-A often comes to mind, and while their fried chicken is famous, their Grilled Nuggets truly shine as a remarkably healthy and high-protein option for eating on the go. The choice to opt for nuggets that are grilled rather than fried makes an enormous difference in terms of nutritional value. By grilling, Chick-fil-A slashes nearly half the calories, one-third the amount of fat, and less than half the sodium compared to their traditional breaded and fried chicken nuggets, making them a much lighter and healthier alternative.
To elevate this meal even further, pair the grilled nuggets with Chick-fil-A’s Superfood Side. This vibrant side dish is a powerhouse of nutrition, featuring a delightful blend of broccolini, kale, dried cherries, and a nut blend, all tossed in a light maple vinaigrette. This combination doesn’t just add a burst of flavor and texture; it significantly boosts the meal’s fiber, vitamin, and mineral content, transforming it into a more comprehensive and balanced offering. The fiber helps with fullness, while the array of vitamins and minerals supports overall bodily functions. A 12-piece serving of Grilled Nuggets combined with one serving of the Superfood Side provides a solid 400 calories, 14 grams of fat, 42 grams of protein, 28 grams of carbs, and 3 grams of fiber, making it a fantastic and guilt-free choice for a quick, wholesome meal.
6. **McDonald’s: Southwest Grilled Chicken Salad**
McDonald’s might not be the first place you think of when seeking healthy food, but they have certainly made strides in offering more nutritious menu items, with the Southwest Grilled Chicken Salad being a prime example. This salad particularly stands out as a smart choice because it delivers an impressive 37 grams of protein per serving. This high protein content is key to keeping you feeling fuller for longer periods, helping to manage hunger and reduce the likelihood of overeating later on. It’s a game-changer for maintaining energy levels and preventing mid-afternoon slumps.
Beyond its protein prowess, the Southwest Grilled Chicken Salad is loaded with ingredients that enhance its nutritional profile. It features tender grilled chicken, hearty black beans, sweet corn, juicy tomatoes, mild poblano peppers, nutrient-dense kale, fresh spinach, and crisp red leaf lettuce. This diverse mix provides a wide array of vitamins, minerals, and dietary fiber, all essential for robust health. To ensure you’re making the healthiest choice, it’s advisable to drizzle just a small amount of your favorite dressing to avoid loading up on unnecessary calories. Additionally, consider opting for some fresh fruit on the side instead of fries to add natural sweetness and further boost your vitamin intake. This meal, when topped with Italian dressing, comes in at 400 calories, 13.5 grams of fat, 37 grams of protein, 35 grams of carbs, and 7 grams of fiber, making it a surprisingly strong contender in the healthy fast food arena.
7. **Boston Market: Rotisserie Turkey Breast Bowl With Fresh Steamed Vegetables and Rotisserie Potatoes**
Boston Market, known for its home-style comfort food, also excels as a fast-casual restaurant offering a surprising number of healthy choices. Their market bowls, in particular, are excellent options that allow for customization to fit your dietary needs. The Rotisserie Turkey Breast Bowl is a standout, designed to be high in protein, which is crucial for satiety and muscle maintenance, while simultaneously being low in calories and exceptionally weight-loss friendly. It’s a smart way to enjoy a substantial meal without derailing your healthy eating efforts.
To maximize the nutritional benefits of this bowl, it’s highly recommended to order it with a side of fresh steamed vegetables and a portion of rotisserie potatoes. This combination not only adds a comforting, wholesome feel but also significantly increases the fiber content of your meal, promoting digestive health and sustained fullness. Furthermore, these additions provide an extra boost of essential vitamins and minerals that are often lacking in typical fast food offerings. Boston Market also provides other healthy side dish choices that pair wonderfully with the turkey breast bowl, such as sweet corn, a Caesar side salad, or cinnamon apples, allowing you to tailor your meal to your preference while keeping health in mind. With the Turkey Breast Bowl, along with Poultry Gravy and a side of Fresh Steamed Vegetables and Rotisserie Potatoes, the nutritional content is 320 calories, 10 grams of fat, 30 grams of protein, 31 grams of carbs, and 7 grams of fiber, presenting a hearty yet healthy option.” , “_words_section1”: “1994
Continuing our journey through the surprisingly healthy landscape of fast food, we’re ready to uncover even more innovative and nutritious menu items that prove you can eat well even when life moves at warp speed. These selections emphasize smart choices, unique nutritional profiles, and practical benefits that empower you to maintain a balanced lifestyle without sacrificing convenience. Get ready to expand your repertoire of guilt-free grab-and-go meals!
Product on Amazon: Reser’s Egg Salad, 12oz
Brand: Brand: Resers Fine Food
Price: 5.49 USD
Rating: 3.8 Total reviews: 51
Number of Items: 1
Flavor: Egg
Item Weight: 12 Ounces
Allergen Information: Eggs, Wheat, Soy may contain, Dairy
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8. **Chipotle: Burrito Bowl With Chicken, Brown Rice, Black Beans, and Veggies**
Chipotle stands out as a fantastic option for healthy eating, largely thanks to its highly customizable menu. Choosing a burrito bowl instead of a traditional burrito immediately eliminates the added calories and refined carbohydrates that come with a flour tortilla. This simple swap empowers you to build a meal tailored precisely to your nutritional needs, making healthy choices easier and more accessible.
Opting for chicken as your protein source is a wise move, as it provides a substantial protein boost with fewer added fats, sodium, and calories compared to some other meat choices like chorizo. The foundation of fajita vegetables, brown rice, and black beans further enhances the bowl’s nutritional value. These ingredients are champions for increasing fiber content, which is crucial for promoting feelings of fullness and ensuring a well-rounded, satisfying meal that sustains your energy.
While building your perfect bowl, it’s important to be mindful of sauces and dressings. These additions can quickly escalate the calorie count, so it’s advisable to use them sparingly. For one Burrito Bowl with chicken, brown rice, black beans, lettuce, fajita veggies, and pico de gallo, you’re looking at 570 calories, 14.5 grams of fat, 45 grams of protein, 65 grams of carbs, and 12 grams of fiber, a testament to its powerful nutritional profile.
9. **Wendy’s: Power Mediterranean Chicken Salad**
Wendy’s offers a delightful and nutritious option with its Power Mediterranean Chicken Salad, featuring grilled chicken, feta cheese, hummus, and a sun-dried tomato quinoa blend, all served over a bed of fresh lettuce. This salad is particularly noteworthy because it incorporates quinoa, a seed celebrated for being packed with an impressive array of nutrients and antioxidants.
Quinoa is especially rich in powerful antioxidants like quercetin and kaempferol. Intriguing animal studies have suggested that these specific antioxidants may possess beneficial anti-cancer, anti-inflammatory, and antiviral effects within the body. Beyond its antioxidant prowess, this salad provides a robust combination of high protein and fiber, making it an excellent choice for a fast-food meal that truly supports your well-being.
This satisfying salad is available in both full-size and half-size servings, offering flexibility for your meal planning. A full-size portion can serve as a complete and nutritious meal on its own, while a smaller portion is perfect as a healthful side dish. A full-size serving of the Power Mediterranean Chicken Salad with dressing contains 480 calories, 16 grams of fat, 43 grams of protein, 42 grams of carbs, and 8 grams of fiber, showcasing its balanced and health-promoting composition.
Product on Amazon: Cholula Smoky Chipotle Chicken Burrito Bowl, 9 oz
Brand: Visit the Cholula Store
Price: 5.99 USD
Rating: 3.9 Total reviews: 7
Number of Items: 1
Flavor: Chipotle Chicken
Item Weight: 0.69 Pounds
Size: 9 Ounce (Pack of 1)
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10. **Starbucks: Hearty Veggie & Brown Rice Salad Bowl**
For a vibrant and immensely nutritious meal on the go, Starbucks presents its Hearty Veggie & Brown Rice Salad Bowl. This bowl is a colorful medley of health-promoting ingredients, including kale, beets, red cabbage, broccoli, tomatoes, and butternut squash, all generously served over a wholesome bed of brown rice. It’s designed not just to satisfy your hunger, but to infuse your body with essential nutrients.
Beyond providing a substantial amount of protein and fiber to keep you feeling full and energetic, this dish is remarkably rich in various vitamins and minerals. Each serving is a nutritional powerhouse, delivering an impressive 180% of your daily required vitamin A, a significant 130% of your daily vitamin C, and a valuable 25% of your daily iron intake. These micronutrients are vital for immune function, energy production, and overall cellular health.
To complete this super satisfying salad, a light drizzle of lemon tahini dressing adds a zesty flourish that complements the natural flavors of the vegetables and grains. With a nutrient profile of 430 calories, 22 grams of fat, 10 grams of protein, 50 grams of carbs, and 8 grams of fiber for an 11-ounce (315-gram) serving with dressing, this bowl truly redefines fast food as a healthy and convenient option.
11. **Chick-fil-A: Grilled Market Salad**
Chick-fil-A continues to impress with its range of healthier offerings, and the Grilled Market Salad is a prime example of how fast food can indeed be healthy. This delightful salad features succulent grilled chicken, crisp romaine lettuce, creamy blue cheese, and a refreshing mix of apples, strawberries, and blueberries. It’s a harmonious blend of flavors and textures that satisfies both your palate and your nutritional needs.
This salad is specifically designed to help you ward off hunger and stay satisfied, thanks to its significant protein content of 25 grams, complemented by a solid 4 grams of fiber. Protein is crucial for satiety, helping to reduce cravings and support muscle maintenance, while fiber aids digestion and contributes to sustained fullness. Together, they create a meal that keeps you feeling energized and on track.
To further enhance the vibrant flavors of this salad, you have the option to add your choice of vinaigrette. The Zesty Apple Cider Vinaigrette, in particular, adds just the right amount of zing and acidity, tying all the diverse ingredients together beautifully. One order of Grilled Market Salad with Zesty Apple Cider Vinaigrette contains 430 calories, 25 grams of fat, 25 grams of protein, 31 grams of carbs, and 4 grams of fiber, making it a truly smart choice.
Product on Amazon: Tasty Bite Indian Style Chili & Rice Bowl, 8.8 Ounce, Pack of 6, Ready to Eat, Organic Basmati, Microwaveable, Vegetarian
Brand: Visit the TASTY BITE Store
Price: 29.94 USD
Rating: 3.9 Total reviews: 2337
Number of Items: 6
Flavor: Madras Lentils
Item Weight: 3.3 Pounds
Cuisine: Indian
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12. **Pret A Manger: Salmon and Avocado Power Pot**
For those seeking a nutritious and protein-packed option, Pret A Manger’s Salmon and Avocado Power Pot is an exceptional choice that highlights the diversity of healthy fast food. This power pot uniquely features tender poached salmon, creamy avocado, a hint of refreshing lemon, and a wholesome blend of quinoa and rice, all meticulously combined to create a satisfying and health-conscious meal.
This dish is not only impressively high in protein and commendably low in calories but it also excels in delivering a rich abundance of heart-healthy fats. The inclusion of both avocado and salmon contributes significantly to this benefit. Avocado is celebrated for its monounsaturated fats, which are widely recognized for their protective effects on cardiovascular health and their ability to reduce the risk of heart disease.
Salmon, on the other hand, is a remarkable source of beneficial omega-3 fatty acids, which play a crucial role in lowering the risk of heart disease and reducing inflammation throughout the body. Furthermore, salmon is an excellent source of protein, providing 19 grams in just a 3-ounce (85-gram) portion, ensuring prolonged fullness. At 310 calories, 18 grams of fat, 20 grams of protein, 16 grams of carbs, and 4 grams of fiber, this power pot can be enjoyed on its own or as a component of a larger, balanced meal.
13. **Saladworks: Mediterranean Salad**
Saladworks continues to offer fantastic opportunities for healthy eating, and their Mediterranean Salad is a testament to how diverse and nutritious fast-casual options can be. This vibrant salad includes a thoughtful mix of chopped romaine and iceberg lettuce, a fresh spring mix, lean chicken, protein-rich quinoa, savory black olives, juicy tomatoes, crumbly feta cheese, and crunchy sunflower seeds. It truly offers a little bit of everything for a well-rounded meal.
This dish stands out by providing a good source of lean protein from the chicken, essential whole grains from the quinoa, and an abundance of fresh vegetables, ensuring a comprehensive nutrient intake. The combination of these ingredients contributes to a satisfying meal that supports various bodily functions and helps you feel full and energized throughout your day.
To further enhance the nutritional benefits and flavor of this Mediterranean masterpiece, drizzling on an olive oil-based salad dressing is highly recommended. This simple addition introduces healthy monounsaturated fats into your meal, completing a balanced and nourishing experience. A Mediterranean Salad with Balsamic vinaigrette contains 500 calories, 41 grams of fat, 20 grams of protein, 20 grams of carbs, and 5 grams of fiber, making it a delicious and smart choice.
14. **Au Bon Pain: Vegetarian Chili**
For a warm, comforting, and incredibly nutritious fast food option, Au Bon Pain’s Vegetarian Chili is an absolute standout. This hearty soup features a robust base of pinto and kidney beans, which naturally makes it an exceptional source of both dietary fiber and plant-based protein. Even a small cup of this chili packs a whopping 16 grams of fiber, providing a significant contribution to your daily needs.
If you’re looking to maximize your fiber intake, opting for a large size of this vegetarian chili can help you meet your entire daily fiber requirements, boasting an impressive 32 grams per serving. The rich fiber and protein content from the beans are particularly beneficial, as they have been consistently associated with improved blood sugar control and supportive effects for weight loss.
This makes the Vegetarian Chili an empowering choice for those managing their health. You can enjoy a large size as a satisfying and filling meal on its own, or select a small cup to complement another healthy dish as a delicious and nutrient-dense side. For 16 ounces (480 ml) of Au Bon Pain’s Vegetarian Chili, the nutrient content is 340 calories, 2.5 grams of fat, 19 grams of protein, 61 grams of carbs, and an outstanding 32 grams of fiber.
The world of fast food is undeniably evolving, offering more and more surprisingly healthy options that cater to busy lifestyles without compromising on nutrition. As we’ve explored, with a little knowledge and a mindful approach, you can navigate diverse menus and discover genuinely good-for-you meals. From customizable bowls brimming with lean proteins and vibrant veggies to hearty salads packed with antioxidants and fiber-rich chilis, the power to make health-promoting choices is firmly in your hands. So go ahead, embrace the convenience, and fuel your body with confidence, knowing that delicious and nutritious fast food is not just a myth, but a delicious reality waiting to be savored. Your healthy journey continues, one smart meal at a time!”
Product on Amazon: HORMEL Chili Vegetarian with Beans, 99% Fat Free, 15 Oz, 12 Pack
Brand: Visit the Hormel Chili Store
Price: 31.2 USD
Rating: 4.5 Total reviews: 703
Flavor: Vegetarian
Package Information: Can
Number of Items: 12
Item Volume: 15 Fluid Ounces
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