25 Healthy Fast-Food Orders That You Can Grab and Go
Updated: Apr. 18, 2024
Just because you're out and about doesn't mean you have to settle for a meal that's not good for you. Next time you hit the drive-thru, look for these tasty and healthy fast-food items.
There are more healthy fast-food options than ever before. “When it comes to fast food, thankfully, there has been a growing demand for healthier choices and an improved response on the part of fast-food chains,” says board-certified physician Richard Han of JustAnswer.com.
What is the healthiest fast food? We found crunchy salads, juicy chicken and even burgers that fit your healthy eating plan.
Taco Bell: Fresco Crunchy Taco
Nutrition Facts: 140 calories, 7 grams fat, 260 milligrams sodium
The fresco crunchy taco features juicy ground beef and crunchy lettuce wrapped in a hard shell. It’s one of the healthiest fast-food items available, not to mention Taco Bell is one of the healthiest fast-food chains. While most tacos fall in the 170-300 calorie range, stay mindful of the sodium content and limit any extra sauces.
KFC: Chicken Caesar Salad
Nutrition Facts: 190 calories, 6 grams fat, 740 milligrams sodium
While a homemade Caesar salad isn’t too bad for you, the fast-food versions don’t usually make the list of healthy choices. But when you hold the croutons and go light on the dressing, it’s a great choice. Bring a side of fresh fruit for a quick lunch.
Culver’s: Chicken Noodle Soup
Nutrition Facts: 130 calories, 2.5 grams fat, 1190 milligrams sodium
Low in calories but high in comfort, this classic is one of the healthy choices at Culver’s.
If you’re watching your salt intake, this might not be your best bet, as it has a whopping 1,190 milligrams of sodium. For a good soup without all the salt, try making a big batch of chicken noodle soup at home with low-sodium broth. You can freeze it in portions to enjoy whenever you get the craving for the fast-food version.
Subway: Veggie Delite with Avocado
Nutrition Facts: 271 calories, 7.6 grams fat, 249 milligrams sodium
Looking for a light lunch on the go? You can’t go wrong with the 6-inch Veggie Delite sandwich at Subway when you want healthy fast food. Before the cheese and sauces, it has 9.5 grams of protein. Add grilled chicken for more protein to stay full for longer.
McDonald’s: Hamburger
Nutrition Facts: 250 calories, 9 grams fat, 510 milligrams sodium
If you thought that McDonald’s salads were the best healthy fast-food on the menu, we have a shock for you. The Southwest Salad is loaded with more sodium than a hamburger! Satisfy your real craving and go for the burger. The apple slices would be a better side than the fries, but because McDonald’s fries are scientifically that good, we’re all for a treat yourself moment.
Burger King: Whopper Jr.
Nutrition Facts: 290 calories, 12 grams fat, 500 milligrams sodium
For a healthy fast-food burger out there, head to Burger King and grab a Whopper Jr. Add a side salad or small order of fries to round out your meal. Just hold the mayo to keep this meal more in line with your healthy lifestyle.
Arby’s: Classic Roast Beef
Nutrition Facts: 360 calories, 14 grams fat, 970 milligrams sodium
When you’re craving roast beef, Arby’s has just the meal. A classic roast beef sandwich is filling and one of the healthiest fast-food items at this restaurant. Note that many menu items at Arby’s are high in both fat and sodium, so if you’re trying to keep your salt intake down, we’d recommend visiting a different fast-food restaurant.
In-N-Out Burger: Hamburger
Nutrition Facts: 360 calories, 16 grams fat, 660 milligrams sodium
If you can’t get enough of In-N-Out, opt for a classic hamburger with onions. Or lighten up your meal by sharing it with a friend. Split a hamburger and an order of fries with a pal and you’ll get the indulgent flavor you’re craving, but with 393 calories and 448 milligrams of sodium.
Sonic: Junior Burger
Nutrition Facts: 330 calories, 15 grams fat, 710 milligrams sodium
No matter where you go, there is probably a Sonic nearby. Swing by the drive-thru! The junior burger is one of the top healthy fast-food burgers out there, and it’s also hands-down one of the best fast-food burgers, according to our taste test.
Chipotle: Vegetarian Burrito Bowl
Nutrition Facts: 570 calories, 30 grams fat, 14 grams protein
With plenty of light options like roasted veggies and hearty brown rice, you can put together a healthy Chipotle order in seconds. The vegetarian burrito bowl has 30 grams of fat, but much of it is healthy fat thanks to the avocado spread. To cut back on the sodium, try recreating your favorite meals with Chipotle copycat recipes.
Chick-fil-A: Grilled Nuggets
Nutrition Facts: 130 calories, 3 grams fat, 440 milligrams sodium
You may not think of chicken nuggets as being on the list of healthy fast food, but maybe that’s because you haven’t tried Chick-fil-A’s juicy grilled nuggets yet. Chicken always makes our list of high-protein foods, and because this grilled version isn’t coated in breading, you can safely choose it for a healthier option.
Starbucks: Spinach, Feta and Egg White Wrap
Nutrition Facts: 290 calories, 8 grams fat, 840 milligrams sodium
For healthy Starbucks food that will keep you going all day, pull into the drive-thru for a spinach, feta and egg white wrap. It’s a wonderful option for a lighter breakfast or lunch that will keep you fuller longer because of the protein content (20 grams). Don’t forget to pair it with one of your go-to healthy Starbucks drinks.
Pizza Hut: Veggie Lover’s Thin ‘N Crispy Pizza
Nutrition Facts (1/4 pizza): 200 calories, 6 grams fat, 500 milligrams sodium
When a pizza craving hits, go to the Hut. Pizza Hut’s thin crust veggie pizza is loaded with fresh vegetables like mushrooms, green bell peppers, onions and tomatoes. Two slices have just 200 calories, and the thin crust contains less dough than other types of pizza—which means all the taste without extra calories and fat.
Dairy Queen: Dilly Bar
Nutrition Facts: 220 calories, 12 grams fat, 25 grams carbs
Dairy Queen may make you think of loaded DQ blizzards full of candy but there are lighter options to satisfy your sweet tooth. A Dilly Bar combines creamy vanilla soft serve with a crunchy chocolate exterior. It’s the perfect grab-and-go option because it comes on a stick.
Panda Express: Mushroom Chicken
Nutrition Facts: 170 calories, 9 grams fat, 750 milligrams sodium
Packed with roasted mushrooms and zucchini, Panda Express’ mushroom chicken dish fills you up with healthy veggies. The chicken is tossed in a light ginger soy sauce for pumped-up flavor without extra calories. Most menu items here are high in sodium so keep an eye on that number if you’re trying to cut back on salt.
One way to lower the sodium content is to make Panda Express copycat recipes at home.
Wendy’s: Apple Pecan Chicken Salad
Nutrition Facts: 440 calories, 22 grams fat, 790 milligrams sodium
Most fast-food salads tend to look healthier than they are, but the Wendy’s apple pecan chicken salad is the real deal. It contains juicy chicken breast, fruit and veggies. Consider ordering the toppings like raspberry vinaigrette dressing, roasted pecans and crumbled blue cheese on the side. This way, you can lighten it up by only adding as much as you’d like.
Hardee’s/Carl’s Jr: Original Hot Ham ‘N Cheese
Nutrition Facts: 280 calories, 12 grams fat, 1140 milligrams sodium
It’s time to think beyond the burgers at Hardee’s and Carl’s Jr. The original hot ham ‘n cheese is juicy and delicious for a fraction of the fat and calories. It also packs 19 grams of protein to keep you full and satisfied. Consider requesting less ham if you’d like to lower the sodium a bit more.
Dunkin’: Wake-Up Wrap
Nutrition Facts: 180 calories, 10 grams fat, 470 milligrams sodium
No time for a homemade breakfast? No problem. Swing by Dunkin’ for a wake-up wrap with egg and cheese. It’s a surprisingly healthy Dunkin menu item and gives you 7 grams of protein for the day ahead.
Panera: Turkey Chili
Nutrition Facts: 300 calories, 10 grams fat, 690 milligrams sodium
Panera may be known for its sandwiches and salads, but don’t forget the flavorful soups. The turkey chili is filling and low in calories. If you’re craving more variety, try a you-pick-two meal with a cup of turkey chili paired with half of a deli turkey or Mediterranean veggie sandwich. If you’re not feeling the sandwich options, opt for a small green goddess Cobb salad or the Greek salad.
To keep the sodium and fat lower, try making Panera copycat recipes at home.
Domino’s: Thin Crust Veggie Pizza
Nutrition Facts (1/8 pizza): 135 calories, 2 grams fat, 250 milligrams sodium
Get all the pizza taste you crave without the extra fat and sodium. The Domino’s veggie thin-crust pizza has a crispy crust topped with fresh spinach, fresh mushroom, diced tomatoes and black olives. It has less cheese than the chain’s other pizzas too.
Jack in the Box: Chicken Fajita Pita with Salsa
Nutrition Facts: 330 calories, 9 grams fat, 790 milligrams sodium
Burgers likely come to mind when you walk into a Jack in the Box, but it may be time to expand your horizons. The chicken fajita pita with salsa packs in flavor from the fajita veggies and fresh salsa. It’s filling with four grams of fiber and just as tasty as the other menu items.
Popeyes: Blackened Chicken Tenders
Nutrition Facts: 170 calories, 2 grams fat, 550 milligrams sodium
Fried chicken is usually high in fat and calories, but the blackened chicken tenders at Popeyes are different. Instead of breading, they’re coated in Cajun seasoning for rich flavor without weighing you down. They also pack 26 grams of protein to keep you full.
Einstein Bros. Bagels: Turkey Sausage and Cheddar Egg White Sandwich
Nutrition Facts: 450 calories, 12 grams fat, 1020 milligrams sodium
Sticking to a healthy eating plan doesn’t mean you have to give up comforting breakfasts like eggs and sausage. Grab a turkey sausage and cheddar egg white sandwich at Einstein’s for a healthy yet satisfying meal. It’s still high in sodium, so if you’re concerned about salt, consider taking off the turkey sausage.
Qdoba: Fajita Veggie Post-Workout Bowl
Nutrition Facts: 530 calories, 17 grams fat, 1350 milligrams sodium
Craving a light lunch after your workout? Head to Qdoba for a fajita veggie post-workout bowl. It boasts 17 grams of protein and contains brown rice, black beans, fresh guacamole, fajita veggies and tangy salsa. It is quite high in sodium so we don’t recommend this option if you’re trying to watch your salt intake.
Try lightening up your other favorites with Qdoba copycat recipes.
Five Guys: Little Hamburger
Nutrition Facts: 540 calories, 26 grams fat, 380 milligrams sodium
Five Guys is known for its giant burgers and orders of fries, but it may be time to think smaller. The chain’s little hamburger is rich and juicy without all of the fat and calories. You could go bunless for an even lighter option. Ask the friendly staff to add veggies like mushrooms, onions, jalapenos, lettuce and tomatoes.
Originally Published: December 27, 2021
