Fast food’s convenience and affordability make it a routine staple for many in today’s busy world. However, the health risks of regularly eating fast food are too harmful to be overlooked. Fast food often contains high amounts of calories along with unhealthy fats, sugars, and sodium that contribute to obesity, diabetes, and heart disease. According to the CDC, more than 2 out of 5 American adults are obese, underscoring the importance of making healthier food choices when dining out.
However, the good news is with the growing awareness of a nutritional and balanced diet, fast food chains have revamped their menus to include items that are lower in fat, calories, and sugar, while still ensuring the taste is on point.
Here are the most nutritious options on the menu of 16 popular fast-food restaurants. So, whether you’re on the road, in a rush, or just craving something quick, you can still order from your favorite fast food chain guilt-free.
1. Hummus Crunch Salad at Sweetgreen
If you like green or plant-based foods, this Sweetgreen salad is a protein powerhouse! It contains regular chickpeas and creamy hummus for a double dose of the good stuff. It’s loaded with tasty vegetables, such as juicy tomatoes, crisp cucumbers, crunchy lettuce, and purple cabbage.
On the other hand, you’ll love the flavorful toasted breadcrumbs that give it a fantastic crunch. Last but not least, it has only 380 calories per serving, so it’s a good choice for an evening meal.
2. Grilled Nuggets at Chick-fil-A
Although Chick-fil-A is well-known for its fried chicken, its grilled nuggets are a more healthy option. These flavorful, low-fat, protein-filled nuggets are marinated with spices and cooked perfectly on the grill. Compared to regular fried nuggets, they have less fat and calories.
For a well-balanced dinner, serve the grilled nuggets with a small salad or a side of fruit. This combo provides vital minerals to your diet while keeping the calorie count low. By making these simple choices, you can eat better at Chick-fil-A.
3. Chicken Salad by Chipotle
A salad topped with chicken is among the healthiest alternatives available on Chipotle’s customizable meal menu. Leafy greens should be the base, then grilled chicken, black beans, fajita vegetables, and a dollop of fresh salsa are added. Remove the cheese, sour cream, and guac to keep it light and nourishing. The nutrition in each salad depends on what kind of toppings you choose.
Because of this meal’s high protein and fiber content, you may feel satisfied and fuller for longer. With its fresh ingredients that supply vital vitamins and minerals, Chipotle’s dish is a well-rounded option for a quick and healthful dinner.
4. Whopper Jr. Without Mayo at Burger King
The Whopper Jr. without mayo from Burger King is healthier than the traditional Whopper. It has a beef patty, lettuce, tomato, pickles, and onions on a sesame seed bun. Eliminating the mayo considerably lowers the fat and calorie levels. A Whopper Jr. without mayo has about 260 calories, 10 grams of fat, and 13 grams of protein.
You can order a side salad or fruit like an apple rather than fries to make it more filling and healthy. This way, you can feast on your favorite Burger King item while maintaining a balanced and nourishing diet.
5. Egg White Grill at Chick-Fil-A
Chick-fil-A’s Egg White Grill is an excellent option for those who want to increase their protein intake for breakfast. This sandwich consists of grilled chicken, fluffy egg whites, and a slice of melted American cheese on a toasted English muffin. This high-protein breakfast gives you an excellent start to the day and keeps you satisfied until your next meal.
The Egg White Grill includes 27 grams of protein, 990 mg of sodium, 990 calories, 2 grams of sugar, 29 grams of carbohydrates, 8 grams of fat, and 1 gram of fiber per serving. Not only is this breakfast sandwich delicious, but it’s also a terrific way to get those vital nutrients into your morning.
6. Hamburger by Shake Shack
If you want a simple lunch option, check out the hamburger at Shake Shack. It is a more straightforward, healthier choice than other food items on their menu. You can customize yours by adding vegetables as toppings to increase the taste without consuming too many calories.
A single burger packs 370 calories, 18 grams of fat (8 saturated), 24 grams of carbs, 5 grams of sugar, 850 mg of sodium, and 25 grams of protein. It’s a solid option for a tasty burger that fits your health needs.
7. All American Cheeseburger by Checkers
The All American Cheeseburger by Checkers is an excellent option if you want something satisfying. It’s not fried like many other items on the menu, so it’s a great source of protein, which is necessary for maintaining muscle and energy levels. Ask for extra veggies like onions, lettuce, and tomatoes to make it even healthier. These additions will add flavor and additional vitamins and nutrients.
The All American Cheeseburger is a nourishing meal. One serving contains 330 calories, 18g of fat (7g saturated), 31g of carbs, 8g of sugar, 1050mg of sodium, 1g of fiber, and 13g of protein.
8. Cup of Fruit by Roy Rogers
If you’re in a rush and Roy Rogers is your only snack option, the fruit cup is an excellent choice. It provides a tasty and nutritious alternative to fries, which lack nutritional value.
Packed with vitamins and electrolytes, the fruit cup keeps you hydrated and energized. The fruit’s natural sweetness makes it a delightful treat that supports your overall health.
Each serving of the small fruit cup contains 74 calories, no fat, 19 grams of carbs, 17 grams of sugar, 1 gram of fiber, 13 mg of sodium, and 1 gram of protein. It’s a healthy, quick snack that gives you a refreshing boost.
9. The Blackened Chicken Tenders by Popeyes
Popeyes offers tasty and healthier Blackened Chicken Tenders as an alternative to its fried offerings. These tenders are a delicious and lean source of protein grilled after being seasoned with a mixture of spices. Compared to regular fried tenders, they have less fat and calories.
To maintain a well-balanced and nutrient-dense dinner, serve the blackened chicken tenders with a small salad or a side of green beans. This way, you can keep your health objectives while experiencing Popeyes’ rich flavors.
10. Chili by Tim Hortons
The spicy chili served by the well-known Canadian company Tim Horton’s has gained popularity in the United States. This chili is delicious and healthy, with ingredients like kidney beans, tomatoes, mushrooms, green peppers, onions, and celery. It offers a well-balanced combination of vegetables, fiber, and protein, making it an excellent choice for a quick and filling lunch.
A bowl of Timmy’s chili contains 310 calories, 17 grams of fat (6 grams of the saturated kind), 23 grams of carbohydrates, 6 grams of sugar, 3 grams of fiber, 850 mg of sodium, and 20 grams of protein. That’s a fulfilling meal.
11. Original Buttermilk Pancakes from IHOP
When ordering IHOP’s iconic Original Buttermilk Pancakes, moderation is essential. A short stack is a beautiful choice if you’re hungry for pancakes but want to eat only a few. Use syrup sparingly and skip the butter to make your dinner healthy. Consider splitting the little stack with someone and adding fruit and eggs on the side for a better balance.
A serving of these pancakes contains 18 grams of fat (including 7 grams of saturated fat), 59 grams of carbohydrates, 11 grams of sugar, 3 grams of fiber, and 13 grams of protein.
12. Arby’s Farmhouse Salad with Roasted Turkey
Arby’s Roast Turkey Farmhouse Salad is a fantastic option for a nutritious supper. It has mixed greens, tomatoes, roast turkey, and cheddar cheese. This salad is a wise choice for a balanced diet because it is low in calories and protein.
A simple vinaigrette dressing may bring out the flavors without adding calories. This salad is an excellent option for a quick lunch or dinner because it is tasty and nutritious.
13. Grilled Chicken Sandwich at Dairy Queen
Dairy Queen offers more than just ice cream. Their Grilled Chicken Sandwich is a pretty healthy option on the menu. It contains grilled chicken breast, lettuce, and tomato on a whole-grain bun. It’s way better than their fried chicken.
The grilled chicken provides enough protein to keep you full, so it’s a solid choice at DQ.
14. Grilled Chicken Wrap at Sonic
If you are in the mood for takeaway, then the Grilled Chicken Wrap from Sonic is a reasonable choice. Whether you are in the car, walking, or with a friend and have no time to sit, think, order, and eat but want to pick a healthy and tasty option, this wrap is the answer to your problem.
It consists of grilled chicken, lettuce, tomato, and a light ranch dressing wrapped in a flour tortilla. Compared to other menu items, it’s lower in calories and fat but still contains 31 grams of protein.
15. Burrito Bowl at Moe’s Southwest Grill
Moe’s Southwest Grill is a terrific spot to personalize a burrito bowl if you’re a fan. Add beans, a small amount of cheese, and as many vegetables as you wish on your base of chicken or tofu. Remember to include the guacamole, which is high in heart-healthy fats. For added taste and nutrition, top with fresh lettuce and salsa.
You get to pick your toppings, so the nutritional data will change. By selecting a range of healthful items, you can eat a tasty, nutritionally sound dinner that satisfies your requirements.
16. Grilled Chicken Breast at KFC
Although KFC is best known for its fried chicken, grilled chicken breast is a healthier option. This choice still has a decent quantity of protein but fewer calories and fat. For a well-balanced lunch, order it with green beans or a side salad. The calorie count is based on the size and quantity of chicken.
Lean protein sources like grilled chicken promote muscular health and help you feel full. If you opt for grilled rather than fried chicken, you can still have a delicious supper without consuming as many calories or fat.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
