Smart Choices: Healthy Fast Food Options to Keep You On Track

Fast food is often a go-to for busy days, but it doesn't have to derail your health goals. With a bit of planning, you can enjoy tasty and satisfying meals while still being mindful of nutrition. We’ve compiled a list of healthier fast-food options from popular chains to help you make smarter choices on the go. Here are some delicious alternatives to consider:

McDonald’s

• Fruit & Maple Oatmeal (no brown sugar): A fiber-packed breakfast that keeps added sugars low.
• Apple Slices: A simple side with no added sugar or fat.

Chick-fil-A

• Grilled Chicken Sandwich: A lean protein option with fewer calories and fats than its fried counterpart.
• Grilled Nuggets: A great snack or meal addition packed with protein.
• Kale Crunch Side: This side is a nutritious mix of kale and cabbage with roasted almonds.
• Market Salad (light dressing): Includes mixed greens, grilled chicken, and fresh fruit, providing a balanced mix of nutrients.
• Fruit Cup: A fresh and sweet option that offers vitamins and fiber.

Subway

• 6-inch Turkey Breast Sandwich (on hearty multigrain bread, no mayo or light mayo): Opt for multigrain bread and skip or go easy on the mayo to keep it heart-healthy.
• Veggie Delight Salad: Load up on a variety of fresh vegetables with a vinaigrette or light dressing.
• Oven Roasted Chicken Salad: A low-carb option with lean protein and fresh greens.
• Black Forest Ham Salad: High in protein and fiber while being low in carbohydrates.

Panera Bread

• Mediterranean Veggie Sandwich (whole grain): A plant-based option packed with hummus, cucumbers, and feta.
• Caesar Salad with Grilled Chicken (light dressing): A classic salad made healthier with grilled chicken and light dressing.
• Turkey Chili: A high-protein, hearty choice packed with beans, veggies, and lean turkey.
• Greek Yogurt with Mixed Berries: A great source of protein and probiotics with a natural sweetness from berries.

Taco Bell

• Chicken Soft Taco (fresco style): This swap replaces creamy sauces with pico de gallo for fewer calories.
• Veggie Bowl: A hearty mix of rice, black beans, and fresh veggies.
• Bean Burrito (fresco style): A fiber-rich option with reduced cheese and a fresh salsa topping.
• Black Beans and Rice: A simple side that’s filling and full of plant-based protein.
• Crunchy Taco (fresco style): A classic favorite with fewer calories, thanks to the fresco style.

Wendy’s

• Grilled Chicken Wrap: A compact option that combines lean grilled chicken and fresh greens in a tortilla.
• Plain Baked Potato: A hearty, low-fat side that’s a great source of potassium and fiber.
• Apple Pecan Chicken Salad (half size, light dressing): Offers a balance of lean protein, healthy fats, and fiber.
• Small Chili: A comforting bowl that’s high in protein and fiber.
• Apple Bites: A healthy, sweet treat to round out your meal.

Chipotle

• Chicken Burrito Bowl (with brown rice, black beans, fajita veggies): A nutrient-rich choice with lean protein, whole grains, and veggies.
• Sofritas Salad Bowl (with extra veggies, light dressing): A plant-based bowl filled with spicy sofritas and fresh greens.
• Veggie Burrito Bowl (with brown rice and light cheese): A high-fiber option with just enough cheese for flavor.
• Barbacoa Tacos (corn tortilla): A lean beef option on naturally gluten-free corn tortillas.
• Side of Guacamole with Veggies: Healthy fats from avocado paired with a crisp veggie side.

Starbucks

• Egg White & Roasted Red Pepper Egg Bites: A light breakfast option with high protein and low carbs.
• Spinach, Feta & Egg White Wrap: A satisfying wrap with a blend of egg whites, spinach, and feta.
• Oatmeal (no brown sugar): A heart-healthy choice that’s high in fiber.
• Protein Box with Eggs & Cheese: A simple way to get a balance of protein and fats.
• Turkey, Provolone & Pesto on Ciabatta: A balanced sandwich with lean turkey and a bit of flavorful pesto.

KFC

• Corn (no butter or light butter): A light side dish that offers fiber and natural sweetness.
• Mashed Potatoes (no gravy or light gravy): A comfort-food side that’s lower in fat when you skip or minimize the gravy.

Burger King

• Whopper Jr. (light mayo): Enjoy a classic burger with a lighter touch of mayo.
• Grilled Chicken Sandwich (light mayo): A lower-fat option with lean grilled chicken.
• Applesauce: A simple and sweet side that’s low in calories and fat.

Bojangles

• Grilled Chicken Sandwich (light mayo): A tasty option with lean grilled chicken and a light mayo.
• Green Beans: A healthy side with fiber and vitamins.
• Dirty Rice (small): A flavorful choice in a controlled portion.
• Cajun Pintos: High in fiber and plant-based protein.

 Zaxby’s

• Grilled Chicken Zalad (light dressing): A salad loaded with fresh greens and grilled chicken.
• Grilled Chicken Sandwich (light mayo): A balanced meal with lean grilled chicken and a touch of mayo.
• Coleslaw: Despite the mayo, this option is lower in fat than fries as a side.

Jersey Mike’s

• Turkey and Provolone Sub (mini or regular, on wheat): A lean protein option with whole grains.
• Grilled Chicken Sub (light mayo, light cheese, on wheat): A hearty choice that’s full of protein and fiber.
• Veggie Sub (on wheat): A meatless option loaded with fresh veggies on whole-wheat bread.

By making thoughtful menu choices, you can enjoy a wide range of tasty, healthier options that align with your nutritional goals. Whether you’re in the mood for a hearty sandwich, a refreshing salad, or a quick snack, these healthier fast-food options can help you stay on track without compromising flavor or convenience.