15 surprisingly healthy meals you can get at fast-food places
Hollis Johnson
But it can be.
We checked out the lunch and breakfast fare at dozens of on-the-go restaurants — from Chik-Fil-A to Wendy’s to Starbucks— to give you a simple guide to some of the healthiest items they offer.
All of the choices we picked pack less than 500 calories, are fairly low in saturated fat and cholesterol, and include 15 or more grams of protein to keep you feeling full.
Check out these sandwiches, salads, bowls and burgers for a lighter on-the-go option:
Chipotle — Chicken Burrito Bowl with brown rice & pinto beans, no cheese or sour cream — 500 calories
Chipotle has lots of fresh, healthier options. In general, nix the cheese and sour cream (an occasional dollop of guac is fine, since it’s packed with healthy fats), and go for deconstructed alternatives to their burritos, like this one, which has:
500 calories — not too low, not too high
42g of protein — a hefty amount to strengthen muscles and fill you up
13.5g of fat — a little on the high side
57g of carbs — roughly one-third of your recommended daily allowance
805mg of sodium — a little less than half your recommended daily allowance
Starbucks — Spinach and Feta Wrap — 290 calories
While the yummy pastries at Starbucks are sure to catch your eye mid-afternoon, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling anytime meal, with:
290 calories — pretty low as far as lunch goes; pair with a high-protein side like plain greek yogurt
19g of protein — a pretty good amount to strengthen muscles and fill you up
10g of fat — not too low, not too high
33g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
830mg of sodium — just under half your daily allowance
In-N-Out — Cheeseburger with onion, ketchup, and mustard, no spread — 480 calories
You don’t have to turn to the secret menu (we’re lookin’ at you, Protein-Style fans) to get a lighter option at In-N-Out. Swap the special sauce for some ketchup and mustard to slash some fat and calories, and opt for a regular burger instead of a Double-Double.
480 calories — not too high, not too low
22g of protein — a good amount to strengthen muscles and fill you up
27g of fat — on the high side (a little less than half your daily allowance)
41g of carbs — roughly 14% of your recommended daily allowance
1080mg of sodium — close to half your recommended daily allowance
Chick-fil-A — Grilled Chicken Cool Wrap — 340 calories
The “home of the original chicken sandwich” spiced up its menu last year, adding a smattering of healthy fare like this, which has:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
36g of protein — a hefty amount to strengthen muscles and fill you up
13g of fat — not too low, not too high
30g of carbs — on the low side
900mg of sodium — about half your recommended daily allowance
Wendy’s — Asian Cashew Chicken Salad, full size — 380 calories
Not all of Wendy’s salads are on the healthier side (the Spicy Caesar Chicken Salad, for example, packs 790 calories and 51 grams of fat), but a couple are winners in most areas, including this cashew chicken salad. Our only caveat with this choice was that it was pretty high in sugar, at 40 grams. Here’s how it stacks up otherwise:
380 calories — on the low side
36g of protein — a hefty amount to strengthen muscles and fill you up
14g of fat — on the higher side, but not a deal-breaker
32g of carbs — pretty high and largely from sugar; watch your snacks
1070mg of sodium — roughly half your daily allowance
Shake Shack — Single Hamburger or Chicken Dog — 360 or 300 calories
While they’re known for their towering Shack Stacks and crispy fries, this chain has lighter options too. Notably, their vegetarian ‘Shroom Burger isn’t one of them.
Hamburger:
360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
26g of protein — a good amount to strengthen muscles and fill you up
17g of fat — on the higher side, but not a deal-breaker
25g of carbs — pretty low
460mg of sodium — pretty low
Chicken Dog:
300 calories — pretty low as far as lunch items go
26g of protein — a good amount to strengthen muscles and fill you up
11g of fat —not too high, not too low
32g of carbs — not too high, not too low
970mg of sodium — a little under half your daily allowance
McDonald’s — Artisan Grilled Chicken Sandwich — 360 calories
While I wasn’t incredibly impressed by taste of the Artisan Grilled Chicken, it’s definitely one of the healthier choices McDonald’s offers. Opt for a sandwich with grilled rather than fried meat, and hold the mayo to curb your fat intake. Here’s how the sandwich stacks up:
360 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
33g of protein — a hefty amount to strengthen muscles and fill you up
6g of fat — not too low, not too high
43g of carbs — roughly 14% of your daily allowance
960mg of sodium — a little under half your daily allowance
Taco Bell — Fresco Chicken Burrito Supreme — 340 calories
No longer solely the land of Chalupas and Crunchwrap Supremes, Taco Bell has expanded their healthier offerings with its “Fresco” menu, which essentially swaps the sour cream and cheese in popular items for salsa. Here’s how the Fresco Burrito with Chicken shapes up:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
19g of protein — a pretty good amount to strengthen muscles and fill you up
8g of fat — not too low, not too high
49g of carbs — roughly 16% of your recommended daily allowance
1060mg of sodium — close to half your recommended daily allowance
Panera — Smoked Turkey Breast Sandwich on Country — 430 calories
Panera has loads of yummy nutritious items, at least when it comes to lunch. Order from the “You Pick Two” menu to try a half sandwich and small salad, or a get a full sandwich, which has:
430 calories — not too high, not too low
33g of protein — a hefty amount to strengthen muscles and fill you up
3.5g of fat — pretty low
67g of carbs — on the higher side; watch your snacks
1790mg of sodium — higher than any other item on this list
McDonald’s — Egg McMuffin — 300 calories
The fruit and yogurt parfait isn’t the only healthy morning item McDonald’s offers. Avoiding the meat is an easy way to lighten up their traditional all-day breakfast fare. An Egg McMuffin has:
300 calories — on the lower side if you’re eating it for lunch
17g of protein — a hefty amount to strengthen muscles and fill you up
12g of fat — on the higher side, but not a deal-breaker
29g of carbs — pretty low
730mg of sodium — a little less than half your recommended daily allowance
Dunkin’ Donuts — Egg White Flatbread — 280 calories
Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin’ Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has:
280 calories — pretty low as far as lunch goes; pair with a side salad, some fruit, or a yogurt
15g of protein — a good amount to strengthen muscles and fill you up
9g of fat — not too high, not too low
33g of carbs — roughly 11% of your recommended daily allowance
690mg of sodium — a little less than half your daily allowance; watch your snacks
Papa John’s — Garden Fresh Pizza, two medium slices — 400 calories
One of the least healthy things about most pizza-chain fare is their high sodium content, which research suggests may be bad news for your heart. If you’re a pizza fan, keep an eye your salt intake the rest of the day after you’ve indulged in a few slices.
400 calories — on the lower side
16g of protein — a pretty good amount to strengthen muscles and fill you up
14g of fat — not too low, not too high
54g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
980mg of sodium — just under half your daily allowance
Pizza Hut — Garden Party Thin Crust Pizza, two medium slices — 460 calories
As part of its recent attempt to overhaul its brand, Pizza Hut began offering several options with more fresh veggies and popular toppings like Sriracha. But like other pizza chains, one of the restaurant’s main health drawbacks is the high sodium and carb content of its offerings. The Garden Party pizza has:
460 calories — not too high, not too low
18g of protein — a pretty good amount to strengthen muscles and fill you up
18g of fat — on the higher side, but not a deal-breaker
60g of carbs — pretty high; watch your snacks
900mg of sodium — a little under half your daily allowance
Burger King — BK Veggie Burger, no mayo — 310 calories
My vegetarian friends were ecstatic when Burger King announced its veggie option. Overall at this restaurant, the same rules as McDonald’s apply: Avoid mayo and fried options and go for sandwiches instead of meals. Here’s the BK Veggie low-down:
310 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
22g of protein — a hefty amount to strengthen muscles and fill you up
7g of fat — not too low, not too high
42g of carbs — roughly 14% of your daily allowance
990mg of sodium — close to half your daily allowance
Subway — 6-inch Turkey Breast Sub, no cheese, add avocado — 340 calories
“Eating fresh” is pretty easy at this chain, where you can get lean meats or just fresh veggies on whole-wheat bread with a variety of low-calorie, low-fat dressings. Turkey and avocado, my personal favorite, has:
340 calories — pretty low as far as lunch items go; you might want to pair this with a yogurt, a small salad, or some fresh fruit
18g of protein — a pretty good amount to strengthen muscles and fill you up
9g of fat — not too low, not too high
49g of carbs — roughly 16% of your daily allowance
670mg of sodium — not bad; much lower than competing items at Chipotle or Taco Bell