Nowadays, everyone is on-the-go, so fast food is really our only option. So where are we to do when we want to be healthy or simply cut back on calories? We’re bringing you 20 healthy fast food menu items!
Stopping by our favorite fast food restaurant is often our only choice to keep up with our busy schedule. Due to work or other errands, sitting down at a restaurant for up to an hour is not doable. And as for cooking a healthy meal at home? Forget about it! We all know all we want to do once we get home is rest and watch TV! But losing weight or keeping up with it is not impossible.
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Whether you are doing it to simply keep track of your calorie intake or have a new weight loss goal in mind, your fast food joint of choice already has all the healthy menu items you seek! From pizza slices to a juicy burger, McDonald’s, Taco Bell, and even Carl’s Jr. has the goodies. Healthy goodies.
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Fast food restaurants are just so convenient because most locations are open 24 hours a day. So there isn’t only one near you, it’s open no matter what time you go in to work or are leaving the office. And the best part? Drive-thru! You don’t even have to step out of your car, you can pick up your food along the way. Not every fast food place on our list offers drive-thru service, but the majority do.
When you think of McDonald’s, you may picture juicy burgers and over-the-top salty fries, and we don’t blame you! But the popular fast food place does offer several healthy menu items. Chick-fil-A is another great location, one that you probably already know serves healthy and delicious chicken, but we may have found the healthiest yet!
We gathered menu items from Eat This, Fox News Health, Thrillist, and a few personal favorites, to bring you the top 20 most healthy and tasty fast food menu items!
20. Egg McMuffin
Fast food joint: McDonald’s
Menu item: The Egg McMuffin
Calories: 300
We’re kicking things off with an easy one. Everyone knows that McDonald’s Egg McMuffin is the one to go for when we want to start off the day with a low-calorie breakfast. So while it may not be the most popular choice (because it’s tough to resist McDonald’s calorie-packed breakfast!) it certainly one of the healthiest on the entire breakfast menu.
Make note, however, not to get the meal that includes a hash brown. Accompanying the Egg McMuffin with an oily hash brown will cancel out all the good the McMuffin did. Instead, have it alongside fruit or low-fat yogurt, this is only 300 calories after all so you can pick almost any side! And orange juice, of course.
19. Corn Dog and Fries
Fast food joint: Sonic
Menu item: Corn dog and fries
Calories: Just over 500 for both!
You do not have to squint your eyes to search for a healthy meal option when you look at the menu at Sonic. It’s been right there the entire time, you just weren’t looking for it. This came as a surprise for me, too.
If you’re on the hunt for a light snack and only Sonic is around, order a corn dog. Only ONE corn dog. These babies are only 230 each, leaving you with enough room to order one more menu item. Which one should it be? Fries! They are the perfect pair to nearly anything! Accompany your corn dog with a small order of Sonic’s natural-cut fries, these are 280 calories. Put them both together and what do you have? 510 calories!
Note: Don’t ruin this with a sugary drink or shake from Sonic! Go for water or unsweet tea, instead.
18. Chicken Burrito Bowl
Fast food joint: Chipotle
Menu item: The chicken burrito bowl
Calories: 500
Chipotle is known for big meals. We walk in hungry (often even hangry) and walk out satisfied. The restaurant’s prices may be a little over the average fast food joint’s prices, and, if we’re being honest, we usually always have to get on to the server about the amount of meat they put in the bowl. Be generous! We’re watching you and that is NOT enough steak. Rant over. But we overlook these details because it’s simply delicious! Many Chipotle locations even offer margaritas! Going to Chipotle is a win-win. But what’s a gal (or gentleman) to do if we’re watching our diet but can’t resist a Chipotle bowl? Customize it, of course!
This chicken burrito bowl comes in at around 500 calories if you order exactly this:
- Chicken
- Brown rice
- Pinto beans
- NO cheese or sour cream
- Lots of lettuce
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You still get the delicious chicken and beans but do sacrifice cheese and sour cream because we can’t always have it all in this world.
17. Garden Party Pizza
Fast food joint: Pizza Hut
Menu item: Garden pizza party
Calories: 460 (but read first!)
A healthy menu option at Pizza Hut? Yes, no kidding! But there is, unfortunately, a catch to this pizza. First, the good news…
Pizza Hut’s Garden Party Thin Crust Pizza is made up of fresh veggies on top of a very crunchy and thin crust. Whether you are simply looking for a healthier option to the traditional pepperoni pizza or you’re a vegetarian, you’ll love it! Note: Don’t pair it with ranch!
And now, the bad…
The carb intake from the pizza is 60g. Pretty high! But that’s the entire pizza, not a slice. Eh, that’s not so bad then, right? I mean, if you aren’t planning on devouring the whole pizza all by yourself. Well, here’s the sorta bad news, the Garden Party pizza is 460 alright, but that’s 460 for each two medium slices. So if you’re only wanting two slices as a snack, perfect! If not, better keep looking for another healthy fast food option!
16. Chicken Nuggets and Salad
Fast food joint: Chick-fil-A
Menu item: Chicken nuggets and a side salad
Calories: 220
Chick-fil-A is on our list more than once for a reason, when it comes to fast food, this restaurant is one of the most healthy out there!
This healthy menu option isn’t simply one item, it’s a whole meal — and only 220 calories total! That is tough to beat. To start your day with only 220 healthy calories, order the 8-count grilled chicken nuggets at Chick-fil-A. Make no mistake, though! Always grilled, never fried or breaded! This alone is 140 calories, leaving you plenty of room to pair it with another healthy option. For this item, we suggest its side salad, coming in at just 80 calories. Together, this is 7.5g of fat, too, so that’s another plus.
Note: Be smart about the beverage of your choice! Don’t go for anything too heavy.
15. Fresco Chicken Burrito
Fast food joint: Taco Bell
Menu item: Fresco chicken burrito
Calories: 340
Now here’s a menu item that won’t break your diet or your budget! Taco Bell’s Fresco Chicken Burrito Supreme. I know what you’re thinking, how does anything with the word “supreme” contain only a small amount of calories. Oh, but this one does, amigo.
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Basically, what Taco Bell came up with to attract health-seeking foodies, is offer menu items that are already many customer’s favorites but switching a few ingredients. In the case of the Fresco Chicken Burrito Supreme, the leave the sour cream and cheese out and instead load up on fresh salsa. And since this burrito is under 500 calories, you are allowed to add a snack to complete your meal. A small salad or fruit though, don’t get crazy.
14. Grilled Chicken and Dressing
Fast food joint: Jack in the Box
Menu item: Four-piece grilled chicken and dressing
Calories: 298
If you’re looking for cheap, there’s Jack in the Box’s .99 cent tacos. But if you’re searching for something healthy that won’t break the budget, you don’t have to go anywhere else. Believe it or not, Jack in the Box has that, too! As we mentioned here before, when wanting to lower your calorie intake, always select grilled chicken, not fried or breaded. Jack in the Box’s four-piece grilled chicken strips is only 250 calories with 7g of fat. And instead of ranch, ask for the low-fat balsamic vinaigrette dressing (48 calories, 2g fat).
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If you’re up for the challenge, skip the dressing all together. The chicken strips will taste a bit dry though, but it’s up to you! Maybe walking a few extra steps that day will take care of the extra 48 calories, making it worth it!
13. Egg White Flatbread
Fast food joint: Dunkin Donuts
Menu item: Egg white flatbread
Calories: Under 300!
Stop. Look away from the colorful, jelly-filled, sprinkled donuts! You’re not about that anymore, you’re here because you want to eat more healthy. So, unless it’s cheat day, don’t go to Dunkin Donuts to purchase donuts. But there is a healthy breakfast (or snack) you can get at Dunkin Donuts, though! And even if going to Dunkin is a major tease to your taste buds (because it smells delicious there!), this breakfast sandwich at 280 calories is well worth it.
Yes, Dunkin Donuts has flatbread AND egg whites! What could be better? (Donut say donut! …pun intended.) Like most low-calorie breakfast options suggested here, pair this one with a small side. We suggest a cup of fruit or yogurt. And if you must have coffee, easy on the cream and sugar!
12. Spinach and Feta Wrap
Fast food joint: Starbucks
Menu item: Spinach and feta wrap
Calories: 290
Yes, Starbucks serves more than just coffee and pastries. Some of you may not know Starbucks also offers sandwiches and other light lunch menu items. While muffins and cookies look (and smell) ten times more scrumptious, there are a few items that leave your taste buds AND calorie count happy. Also, we all know sugary treats only slow us down. If you’re searching for something that’s packed with protein (the spinach and feta wrap has 19g!) to get you going but only have a Starbucks nearby — this is the menu item for you!
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Starbucks’ spinach and feta wrap is deliciously healthy. Coming in at under 300 calories, this wrap consists of feta, egg white, and spinach. And since you’re at Starbucks, don’t be tempted by the delicious smell and order a coffee with whipped cream! Order a healthy drink, instead, so you don’t ruin the good job you did with the spinach and feta wrap.
11. Apple and Cranberry Salad
Fast food joint: Whataburger
Menu item: Apple and Cranberry salad
Calories: 305
We were not going to leave out this Texas-favorite fast food restaurant! Everything may be bigger in Texas, but that doesn’t mean we don’t have some low-calorie menu options with a big punch of flavor. At Whataburger, you get the best of both worlds!
For a light lunch, order Whataburger’s Apple and Cranberry salad with vinaigrette dressing. It comes in at 305 calories, so you can get an unsweet tea with it if you’d like. If this alone doesn’t satisfy your hunger, Thrillist suggests placing a small order of french fries. Fries are frowned upon when you think of healthy, but Whataburger has some of the best fries of all that are low in calories as well. A small order is only 270, and you can get these without any salt, too.
10. Chicken on Multigrain Flatbread
Fast food joint: Subway
Menu item: Chicken on Multigrain flatbread
Calories: 330
It is advertised that at Subway you “eat fresh,” so it’s a place that automatically comes to mind when you think of “healthy fast food.” However, you can easily ruin an otherwise healthy sub if you add the wrong ingredient. But there are also many sub sandwiches that will keep you both healthy and happy.
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One of these is the Oven Roasted Chicken on Multigrain Flatbread. It contains 23g of protein and is only 330 calories. Fox News Health also shares that this sandwich is also great for “lowering cholesterol and maintaining blood sugar control.” To order, get chicken on a multigrain flatbread and load it up with veggies of your choice and if you’d like, mustard.
9. Asian Cashew Chicken Salad
Fast food joint: Wendy’s
Menu item: Asian cashew chicken salad
Calories: 380
All of Wendy’s salads are colorful and taste as great as they look! But consumer beware… they are not all very healthy. In fact, just, for example, the Spicy Caesar Chicken Salad contains 790 calories and 51 grams of fat. Gasp! But here’s one salad you’ll love because of both its taste and calorie intake — the Asian Cashew Chicken Salad.
At only 380 calories, this salad is filling, crunchy, and sweet! Okay, the sweetness is a small downside to the salad, according to Business Insider, this salad contains 40 grams of sugar. Yikes. So why so low in calories? Healthy cashews! And who doesn’t love cashews? And also the chicken.
8. Power Veggie Bowl
Fast food joint: Taco Bell
Menu item: Power menu veggie bowl
Calories: 480
Even though this menu at Taco Bell focuses more on protein intake, it’s still on the low side of calories and pretty healthy as far as fast food goes. After all, we all know it’s not a simple task to find a protein-rich fast food option that is also vegetarian-friendly.
The Power Menu Veggie Bowl includes black beans, rice, guacamole (which we all know is rich in healthy”fat”), pico de gallo, and romaine lettuce. Total, this has 16 grams of protein. This bowl is designed to keep you full, satisfied, and energized for hours and hours. Don’t ruin this meal with a side of fries or fat, calorie-packed taco. And please resist the nachos! If you’re somehow still hungry after this monster of a bowl, follow this up with some fresh fruit or yogurt. As for your drink, stay away from anything with too much sugar.
7. Roast Turkey Salad
Fast food joint: Arby’s
Menu item: Roast turkey salad
Calories: 237
Arby’s may come to your mind when you’re on the hunt for a light lunch, but you’d be surprised how unhealthy their burgers and sandwiches really are! But there are some lighter options though, you just have to look for them, and you can always ask. Also, remember that skipping mayo (so delicious, so bad) cuts down calories by a lot!
Salads are a no-brainer when it comes to diets. But if you select the wrong salad, you could be taking in way more calories than you think! It’s also all about the dressing. At Arby’s, the Roast Turkey Farmhouse Salad comes in at only 237 calories and 13.4 grams of fat — if you order it without adding anything extra AND only use 1/3 of Lite Italian dressing. So, there is a catch, but it’s not so bad. You could even skip the dressing altogether and save up even more calories. If you’re feeling down about skipping the dressing, remember that this salad has bacon bits!
6. Turkey Burger
Fast food joint: Carl’s Jr.
Menu item: Turkey burger
Calories: 380
It’s no secret that Carl’s Jr. offers some of the most delicious fast food burgers. From the buns to the melted cheese, it’s mouthwatering! But the best things in life come with a price, and, in this case, it’s a lot of calories. But, what IS a secret is that Carl’s Jr. cares about its healthy-conscious guests. They even have a menu section packed with low-calorie burgers! It’s their 500-calorie-or-less line.
But even though you have many healthy menu options when you visit a Carl’s Jr., there’s one classic favorite you can try that won’t ruin your calorie count — the Turkey Burger. If you ask them to hold the mayo, the Turkey Burger’s calories decrease by 100! It’s like we said, mayo is both our best friend and worse enemy. The mayo included in the Turkey Burger costs you 100 extra calories and 12 grams of fat, so yeah, you’re better off skipping that! You may not even notice the absence of the mayo thanks to the tasty and juicy burger, anyway.
5. Chicken and Jalapeno Pizza
Fast food joint: Domino’s
Menu item: Chicken and jalapeno pizza
Calories: 390 calories (there’s a catch!)
Yes, another food item that comes with a catch. Hey, you can’t always have it all in life! The same is valid for food! But don’t worry too much, in this case, you won’t be sacrificing taste, only portion. You see, we are not lying that this Domino’s pizza is only 390 calories, but we mean 2 medium slices, not the entire pie! Sorry to break it to you. On the bright side, it’s delicious!
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Be sure to order and be specific that you want the Grilled Chicken and Jalapeno Pepper Pizza ON Brooklyn-Style crust. You don’t want any surprises! The thin crust saved you from consuming too much bread, and grilled chicken is ten times healthier than breaded or fried chicken. There is also the fact that jalapeno peppers are spicy, which will burn calories, right? Pair this with a low-calorie beverage to cool off the chicken and jalapeno pizza’s fiery flavor. And don’t have more than two slices! If you still find yourself hungry (and we don’t blame you) go for a low-fat yogurt or fresh fruit instead of more pizza or another bad choice.
4. Chicken Cool Wrap
Fast food joint: Chick-fil-A
Menu item: Chicken cool wrap
Calories: Just under 350
Officially consider Chick-fil-A home of the original chicken sandwich AND healthiest, too! Chick-fil-A also arguably serves the tastiest chicken, so there’s that as well. At approximately 340 calories, Chick-fil-A’s grilled chicken cool wrap is as delicious and as tasty as they come! The calorie intake is so low, in fact, that it’s recommended you pair this with another light item such as a small salad or fruit, just o be sure you get a healthy meal and don’t feel immediately hungry again after.
This chicken wrap is low on the carbs, at only 30g and 36g of protein, which is great. Make sure you don’t stray from the menu item though and order it cooked differently or with added/subbed ingredients! Ordering as-is is the only way you’ll get the health benefits.
3. Customized Cheeseburger
Fast food joint: In-N-Out
Menu item: Customized cheeseburger
Calories: 480
Healthy menu options at In-N-Out? Say what? Liar! Nope, we’re not joking. A healthy burger at this fast food restaurant is totally doable — and we’re not talking about lettuce and patty only. We’re also not talking about the Double-Double, sorry!
To get a healthy burger that’s just under 500 calories (even less than most burgers here!) request a cheeseburger with no spread. That is all! You’d be surprise how many calories the spread at In-N-Out contains! Why do you think it tastes so good? The finest eats in life are always delicious and calorie-packed. So, basically, all your cheeseburger will have is bun, patty, onion, ketchup, and mustard. To cut out even more calories, you can also skip the cheese. But then where is the fun in that, right?
2. Veggie Burger
Fast food joint: Burger King
Menu item: Burger King’s veggie burger
Calories: 310
Here’s another vegetarian-friendly fast food option for all you vegetarians out there — The BK veggie burger! I am not sure how Burger King did it, but they’ve made soy taste SO good! This burger includes veggies such as mushrooms, onions, carrots, green and red bell peppers, textured veggie protein, cooked brown rice, egg whites, soy sauce, and more! But for all of those ingredients, it’s only 310 calories! Why? Because mayo, gotta love it, but also hate it for how much unhealthy fat it carries.
Want to heavily decrease the number of calories in a burger (and this applies for any burger at any fast food or restaurant) simply skip the mayo and avoid fried options. If you do order BK’s Veggie Burger, its calories are low enough for you to pair it with a small side. No fries or anything wild like that, but a cup of fresh fruit or a side salad will do.
1. Broccoli Beef Bowl
Fast food joint: Panda Express
Menu item: Broccoli beef bowl
Calories: 230
Yes, it is possible to eat healthy at a Panda Express. Surprised? So was I! But, as it turns out, this order comes in at just 230 calories! I don’t think many healthy food items on this list come under 250 calories, so this is a major win if you love Panda Express but have been avoiding it due to a diet. And if you have never been to a Panda Express, what are you even doing?
According to Eat This, Panda Express actually offers several food menu items with a reasonable calorie count. The secret is to skip anything greasy and fried rice (as delicious as it may be!). Panda Express’ Broccoli Beef bowl with mixed veggies is one of the healthiest choices. However, be sure that you only order HALF an order of mixed veggies. And if you are still hungry, and I do suggest pairing this with a small side since it is only 230 calories and you need more for a complete meal, have this with a cup of fresh fruit.
Did you already know of all 20 menu items? Which ones did we forget about? Share your favorite in the comments! Happy eating!