45 Healthiest Fast-Food Orders, According to Experts
McDonald's, Chipotle and Taco Bell all have "better for you" options to grab on-the-go.
Reviewed by Valerie Agyeman, R.D.Contributing Writer
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You’re having the ultimate rock and roll-day — meaning you’re so busy, your only option for a meal is the nearest fast food restaurant. You’ve been trying really hard to eat healthy and keep up with all of your good-for-you lifestyle habits, so it’s discouraging to assume you’ll have to backslide with fatty fries or a greasy burger. Truth, though? There are menu items available at pretty much every fast food chain you can think of that won't send your routine ricocheting. It all comes down to ordering smart.
"I'm always working with clients to establish health-promoting eating patterns that work for their lifestyles — and sometimes, fast food is all we've got!" says Jaclyn London, R.D., nutrition consultant, podcast host and author of Dressing on the Side (& Other Diet Myths Debunked). "In fact, 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."
It’s a great idea to start with veggie-based options — but think outside the box. “Go beyond salad,” says Marisa Moore, MBA, RDB, LN, a registered dietitian nutritionist in Atlanta, GA. “Some restaurants have black bean burgers, veggie-rich soups and more.” Bowls can be an especially healthy pick. “Choose everything from Mexican-influenced bowls packed with flavorful vegetables such as black beans, salsas and grilled peppers and onion, to Mediterranean-inspired bowls with hummus, greens and pickled vegetables,” Moore suggests.
You can customize your order, too. “People tend to forget that they can ask for modifications, like requesting extra veggies on sandwiches,” says Laura Iu, RDN, CDN, CNSC, RYT, a registered dietitian nutritionist and certified intuitive eating counselor in New York City. “This is an easy way to add more nutrition. Depending on where you order from, I recommend loading up on veggies, lettuce, and even fresh tomato salsa for added nutrients and fiber. You can also opt for grilled items, such as chicken sandwiches or wraps, which usually have less fat compared to fried items on the menu.”
Below are some of the "healthiest" fast food orders you can find at McDonald's, Taco Bell, Popeye's, Wendy's, Chipotle and more.
Editor's Note: We want to stress that there is no such thing as a "bad" food in our opinion (we also think terms like "cheat day," "guilt-free" and "treat yourself" in relation to food can be problematic). Our goal here is not to tell you how to think, eat or live — nor is it to pass judgment on how you choose to nourish your body. Weight loss, health and body image are complex subjects, so we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Popeyes: Blackened Chicken Tenders
When you head down to Popeyes for an on-the-go snack, a yummy five-piece order of Blackened Chicken Tenders is a smart choice. This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may hide excess sugar or sodium.
Per serving: 280 calories, 3 g fat (0 g sat fat), carbs (not available), 8 g sugar, 920 mg sodium, 0 g fiber, 43 g protein
Sweetgreen: Hummus Crunch
Double up on your plant-based protein with this Sweetgreen salad bowl, featuring a bite of regular chickpeas plus creamy hummus. There's also no shortage of fiber- and vitamin-filled veggies, as this salad is also loaded with juicy tomatoes and cucumbers, crispy lettuce and purple cabbage. Wait until you try the flavorful toasty breadcrumbs that add a satisfying crunch.
Per serving: 380 calories, 21 g fat (2 g sat fat), 38 g carbs, 4 g sugar, 1041 mg sodium, 7 g fiber, 13 g protein
RELATED: Healthy Salad Recipes That Are Seriously Delicious and Filling
Krispy Kreme: Original Glaze Donut
While we wouldn't recommend a daily donut as the key to good health, one here and there isn't the end of the world. If you're going to give in to your craving, make it a classic glazed from Krispy Kreme — enjoy it mindfully, zeroing in on the sweet taste, fluffy texture and anything else about the sweet-treat experience. Then spend the rest of your day focusing on more nourishing meals that contain plenty of fiber-filled veggies and lean protein.
Per serving: 190 calories, 11 g fat (10 g sat fat), 22 g carbs, 10 g sugar, less than 1g fiber, 85 mg sodium, 3 g protein
Chick-fil-a: Grilled Nuggets
Who doesn't love a "secret menu" item or fast food hack? Chick-fil-a is an excellent place to test this out. DIY a satisfying lunch or dinner by ordering grilled chicken nuggets (an eight count delivers 25 g of protein!) and a kale crunch side for fiber, freshness and flavor. Dump your nuggies on the greens, and skip the extra sauces to save on sugar and sodium.
Per serving: 300 calories, 15 g fat (2 g sat fat), 13 g carbs, 9 g sugar, 690 mg sodium, 4 g fiber, 29 g protein
El Pollo Loco: Double Chicken Avocado Salad
El Pollo Loco is a chain known for its fire-grilled chicken, and this salad boasts plenty of that and more. It’s filled with zesty salsa, crisp corn, yummy cheese and creamy avocado. It's so flavor-packed that you can even ask them to skip the ranch dressing or order it on the side because you'll only need a teensy drizzle!
Per serving: 430 calories, 2 g fat (6 g sat fat), 13 g carbs, 5 g sugar, 6 g fiber, 1130 mg sodium, 54 g protein
Taco John's: Bean Burrito
The generous amount of fiber and plant-based protein in this warm, tasty burrito from Taco John's provides makes it a nutritional winner. It’s always a great choice to opt for beans anytime you’re searching for a healthy dish, because they also boost your protein intake in a big way.
Per serving: 410 calories, 13 g fat (5 g sat fat), 54 g carbs, 1 g sugar, 8 g fiber, 950 mg sodium, 15 g protein
Tim Horton's: Chili
Originally a Canadian restaurant chain, Tim Horton's expanded to the U.S. years ago, bringing along its beloved, satisfying chili for more to enjoy. Not only is this tasty dish delicious, its super-healthy ingredients include ground beef, kidney beans, tomatoes, mushroom, green peppers, onion and celery. How can you go wrong for a quick, hunger-busting lunch?
Per serving: 310 calories, 17 g fat (6 g sat fat), 23 g carbs, 6 g sugar, 3 g fiber, 850 mg sodium, 20 g protein
Chick-fil-a: Egg White Grill
If you're trying to up your protein intake and struggling with breakfast, Chick-fil-a has a fix in the form of this protein-packed breakfast sandwich (27 g!) that features grilled chicken and fluffy egg whites with a slice of melted American cheese on a toasted English muffin. Talk about breakfast sandwich goals!
Per serving: 300 calories, 8 g fat (4 g sat fat), 29 g carbs, 2 g sugar, 990 mg sodium, 1 g fiber, 27 g protein
Roy Rogers: Fruit Cup
If all you're in need of is a snacky pick-me-up and Roy Rogers is all that's nearby, skip the nourishment-free fries and re-energize with this fruit medley that's packed with vitamins, as well as electrolytes to support optimal hydration.
Per serving: 74 calories, 0 g fat (0 g sat fat), 19 g carbs, 17 g sugar, 1 g fiber, 13 mg sodium, 1 g protein
IHOP: Original Buttermilk Pancakes
We're big believers in moderation, so if you're in the mood for pancakes and don't want to make your own, go ahead and enjoy a short stack of IHOP's most classic pancakes. Skip the butter to save on saturated fat, and go easy on the syrup. Better yet: Share the short stack with someone and order a side of eggs and fruit to balance everything out.
Per serving: 450 calories, 18 g fat (7 g sat fat), 59 g carbs, 11 g sugar, 3 g fiber, 1560 mg sodium, 13 g protein
Checkers: All American Cheeseburger
The humble cheeseburger is your best bet when stopping by Checkers for a bite. It's one of the few non-fried options, and it'll still get you a decent amount of protein. Ask them if they can pile on extra veggies like onions, lettuce, and tomatoes for some extra nutrition.
Per serving: 330 calories, 18 g fat (7 g sat fat), 31 g carbs, 8 g sugar, 1050 mg sodium, 1 g fiber, 13 g protein
Chipotle: Salad Bowl
Chipotle makes healthful eating hearty and easy. Opt for chicken or the sofritas (tofu-based), then pile on all the veggies (fajitas, salsa), and don't forget beans for some extra fiber and protein! Skipping the rice, cheese, and sour cream helps make this a light option that still packs plenty of flavor.
Per serving: Nutrition varies by toppings.
RELATED: The Best Items to Order at Chipotle
Shake Shack: Hamburger
A humble hamburger from Shake Shack is delicious (load it up with veggie toppings and spreads!), and it'll cost you fewer calories and has less overall fat and sodium than its fancier counterparts. Knock off a few more calories by getting it wrapped in just lettuce. If you're a plant-based eater, go for the 'Shroom burger.
Per serving: 370 calories, 18 g fat (8 g sat fat), 24 g carbs, 5 g sugar, 850 mg sodium, 25 g protein
RELATED: Keto-Friendly Restaurants With Tasty Low-Carb Meals You'll Love
White Castle: Original Slider
You don't have to feel bad about enjoying a couple Original Sliders from White Castle — it scores better on the "healthy" scale than even the chicken or fish sliders. But here's a surprise: if you're looking for a vegetarian option, go with the Veggie Slider over the Impossible Slider to consume less overall calories and fat.
Per serving: 140 calories, 7 g fat (2.5 g sat fat), 16 g carbs, 2 g sugar, 380 mg sodium, 1 g fiber, 6 g protein
Burger King: Cheeseburger
Sure, Burger King offers plenty of other options, but it just seems so fitting to order this chain's namesake. The single cheeseburger comes in at fewer calories and overall fat than even the chicken and plant-based items, and you can pad it with extra veggies and pickles.
Per serving: 301 calories, 13 g fat (6 g sat fat), 30 g carbs, 7 g sugar, 782 g sodium, 1 g fiber, 16 g protein
Quiznos: Spicy Monterey Sub
If you're heading to Quiznos, definitely get yourself a sub—the fan-fave Spicy Monterey, to be specific. The 4" sandwich is piled with oven roasted turkey breast, smoked ham, melted provolone, pickles, LTO, mayo and chili sauce (don't be afraid to ask for extra veggies, and you can also ask for 1/2 the usual amount of meat if you're just in the mood for a taste). Not big on heat? Nix the chili sauce.
Per serving: 300 calories, 8 g fat (3 g sat fat), 41 g carbs, 7 g sugar, 1140 mg sodium, 2 g fiber, 19 g protein
Qdoba: Paleo Chicken Salad
Good news: Guac isn't extra, it's included! This salad from Qdoba is bursting with taste via good stuff like grilled veggies and chicken, pico de gallo and salsa verde, and of course, that guac! It also has less sodium, saturated fat, and carbs, plus more fiber than other options.
Per serving: 300 calories, 20 g fat (4 g sat fat), 18 g carbs, 4 g sugar, 830 mg sodium, 4 g fiber, 27 g protein
Domino's: Pacific Veggie Thin Crust
The thin crust option from Domino's is lighter than the hand-tossed, but crispy enough to hold up to all the delicious toppings. This veggie-centric pie is ideal, but if you want to add a bit of protein, opt for chicken. And don't forget the veggie side—what goes better together than salad and pizza?!
Per serving: 200 calories, 14 g fat (6 g sat fat), 11 g carbs, 1 g sugar, 430 mg sodium, 2 g fiber, 7 g protein
Arbys: Roast Beef Gyro
This order definitely "has the meat," but it also delivers plenty of veggie goodness, big Greek-inspired flavor, and is served in a warm pita.
Per serving: 540 calories, 29 g fat (7 g sat fat), 48 g carbs, 5 g sugar, 1300 mg sodium, 3 g fiber, 24 g protein
Au Bon Pain: Mediterranean Salad
Get your strive-for-five servings of veggies at Au Bon Pain with this vegetarian salad. It's full of greens, peppers, kalamata olives, feta, chickpeas and other veggies to give your body the nutrition it needs.
Per serving: 350 calories, 24 g fat (7 g sat fat), 24 g carbs, 7 g sugar, 740 mg sodium, 8 g fiber, 12 g protein
RELATED: The Best 7-Day Mediterranean Diet Meal Plan for Beginners
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.
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