From Burgers to Bowls: The Healthiest Fast Food Meals at 20 Top Chains

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If eating healthier is part of your New Year’s resolutions or you simply want to make smarter food choices, you’re not alone. Life can get busy, and eating at home isn’t always realistic, making fast food a convenient and affordable option. But fast food doesn’t have to mean unhealthy! Many major chains now offer lighter, nutrient-packed options that let you enjoy a quick meal without derailing your health goals.

Here’s a guide to the healthiest picks from 20 popular fast-food chains.

Roast Beef Gyro at Arby's
Roast Beef Gyro

Arby’s 

Arby’s may be known for its hearty roast beef sandwiches, but they also offer options that are surprisingly reasonable in terms of calories and nutrition—especially if you’re mindful of portion sizes and add-ons.

Bonus: Click here for your chance to claim an Arby’s gift card.

Here’s how the Roast Beef Gyro and Classic Roast Beef stack up as healthier picks:

Roast Beef Gyro

The Roast Beef Gyro is a flavorful option packed with thinly sliced roast beef, lettuce, tomatoes, red onions, and tzatziki sauce wrapped in flatbread. While gyros are often indulgent, this version offers a balance of protein and fresh veggies without being overly heavy.

  • Calories: 550
  • Protein: 24g
  • Fat: 26g
  • Sodium: 1,250mg

Tips for a healthier choice:

  • Ask for light or no sauce to cut back on fat and sodium.
  • Pair it with a side salad or skip the fries to keep your meal balanced.
Classic Roast Beef Sandwich

This signature sandwich keeps things simple with Arby’s signature roast beef served on a sesame seed bun. At just 360 calories, it’s a lighter option for those who want something filling without overindulging.

  • Calories: 360
  • Protein: 23g
  • Fat: 14g
  • Sodium: 970mg

Tips for a healthier choice:

  • Stick with the Classic size instead of upgrading to larger versions.
  • Pair with a cup of broth-based soup, if available, or a side of apple slices for a more balanced meal.
Other Healthy Picks at Arby’s

If you’re looking for more options, here are a few other menu items to consider:

  • Roast Turkey Farmhouse Salad: This salad is loaded with fresh greens, turkey, cheese, and veggies. Skip or go light on the dressing to keep it light.
    • Calories: 230 (without dressing)
    • Protein: 22g
  • Jalapeño Roast Beef Slider: This smaller portion offers just the right amount of indulgence at 240 calories.
    • Calories: 240
    • Protein: 13g
Rotisserie Chicken Bowl at Boston Market
Rotisserie Chicken Bowl

Boston Market 

Boston Market is a go-to spot for comfort food, but it’s also possible to enjoy a nutritious meal here, especially if you focus on their rotisserie chicken and veggie-heavy sides. The Rotisserie Chicken Bowl is a standout option for balancing flavor and health.

Bonus: Click here for your chance to claim a Boston Market gift card.

Rotisserie Chicken Bowl

The Rotisserie Chicken Bowl is a customizable option that features tender rotisserie chicken paired with wholesome sides. You can build your bowl with healthy choices like steamed vegetables or brown rice for a satisfying and nutrient-packed meal.

  • Calories: Around 370–550 (depending on the chosen sides)
  • Protein: 30–40g
  • Fat: 10–20g
  • Sodium: Varies

Tips for a healthier choice:

  • Choose double veggies as your sides to add fiber and cut down on calorie-dense options like mashed potatoes or mac & cheese.
  • Skip the gravy or creamy sauces to keep the sodium and fat content lower.
Rotisserie Chicken (Individual Meal)

If you prefer a traditional plate, the classic Rotisserie Chicken meal is another healthy pick. A quarter white meat chicken with a side of steamed vegetables and fresh mixed greens keeps your meal flavorful and well-balanced.

  • Calories: 430 (with white meat and veggie sides)
  • Protein: 36g
  • Fat: 14g
  • Sodium: 710mg
Other Healthy Picks at Boston Market

If you’re looking to mix it up, here are some additional healthier menu items:

  • Southwest Cobb Salad with Rotisserie Chicken: Packed with greens, protein, and a hint of indulgence from avocado. Skip or go light on dressing to keep it light.
    • Calories: 420 (without dressing)
    • Protein: 28g
  • Turkey Breast with Veggie Sides: Boston Market’s turkey breast is lean and flavorful, making it a solid alternative to rotisserie chicken. Pair it with green beans and carrots for a nutritious meal.
    • Calories: ~290 (with light sides)
Cheeseburger at Burger King
Cheeseburger

Burger King 

Burger King may be famous for flame-grilled burgers, but they also offer options that fit a healthier lifestyle. From classic cheeseburgers to fresh salads, there are choices that can satisfy your cravings without overdoing it on calories or fat.

Bonus: Click here for your chance to claim a Burger King gift card.

Cheeseburger

A simple Cheeseburger at Burger King can be a reasonable choice when eaten in moderation. It’s portion-controlled and provides a balance of protein and carbs without tipping into indulgence territory.

  • Calories: 330
  • Protein: 15g
  • Fat: 15g
  • Sodium: 710mg

Tips for a healthier choice:

  • Pair it with apple slices or a side salad instead of fries.
  • Skip or go light on condiments like mayo to reduce fat and calories.
Salads

Burger King offers salads that can be a lighter option, especially if you’re watching your calorie intake. The two main salads on the menu are:

  • Garden Side Salad (without dressing):
    • Calories: 120
    • Protein: 5g
    • Fat: 9g
    • Sodium: 120mg
  • Chicken Garden Salad (Grilled): Featuring grilled chicken, fresh greens, and a light dressing option, this salad is filling and nutrient-packed.
    • Calories: 520 (with dressing)
    • Protein: 40g
    • Fat: 33g
    • Sodium: 1,300mg

Tips for a healthier choice:

  • Always choose grilled chicken instead of crispy to avoid extra fat and calories.
  • Use only half the packet of dressing or skip it altogether to keep sodium and calorie counts in check.
Other Healthy Picks at Burger King
  • Whopper Jr. (No Mayo): A smaller version of their signature burger, it’s a satisfying option with fewer calories and fat.
    • Calories: 240 (without mayo)
    • Protein: 10g
    • Fat: 10g
    • Sodium: 390mg
  • Impossible Whopper (No Mayo): Plant-based eaters can enjoy the Impossible Whopper, but skipping the mayo is key to keeping it lighter.
    • Calories: 470 (without mayo)
    • Protein: 25g’
Original Hot Ham 'N' Cheese at Hardee's
Original Hot Ham ‘N’ Cheese

Carl’s Jr./Hardee’s

While Carl’s Jr. and Hardee’s are best known for their big, bold burgers, they also have a few menu items that can be reasonable choices for those looking to eat healthier. The Original Hot Ham ‘N’ Cheese is one of the better options if you’re craving something satisfying yet relatively light.

Bonus: Click here for your chance to claim a Carl’s Jr gift card.

Original Hot Ham ‘N’ Cheese

This sandwich is a simple combination of lean sliced ham and melted Swiss cheese on a sesame seed bun. It’s a good pick for a quick bite that doesn’t go overboard on calories.

  • Calories: 290
  • Protein: 17g
  • Fat: 9g
  • Sodium: 1,120mg

Tips for a healthier choice:

  • Pair it with a side salad or unsweetened tea to round out your meal.
  • Consider skipping the cheese or removing half to cut back on fat.
Other Healthy Picks at Carl’s Jr./Hardee’s

If you’re looking for other options to stay on track, here are a few menu items worth considering:

  • Charbroiled Chicken Sandwich: A grilled chicken filet with lettuce and tomato served on a bun, this sandwich is a lean protein option.
    • Calories: 390
    • Protein: 30g
    • Fat: 6g
    • Sodium: 1,010mg
  • Side Salad (without dressing): A simple mix of greens that’s perfect as a light, low-calorie side.
    • Calories: 120 (without dressing)
    • Protein: 5g
Breakfast Option:
  • Sunrise Croissant (Ham): For breakfast lovers, this croissant with ham, egg, and cheese is one of the lighter morning options.
    • Calories: 300
    • Protein: 15g
    • Fat: 16g
Egg White Grill at Chick-fil-A
Egg White Grill

Chick-fil-A 

Chick-fil-A is a favorite for many thanks to its tasty chicken and high-quality ingredients. The Grilled Nuggets and Egg White Grill are standout healthier options for anyone looking to stay on track while enjoying a flavorful meal.

Bonus: Click here for your chance to claim a Chick-fil-A gift card.

Grilled Nuggets (8 Count)

Chick-fil-A’s Grilled Nuggets are a simple, protein-packed option that’s low in calories and fat. Made with tender, marinated chicken breast, they’re perfect for a light meal or snack.

  • Calories: 130
  • Protein: 25g
  • Fat: 3g
  • Sodium: 440mg

Tips for a healthier choice:

  • Pair them with the Kale Crunch Side (120 calories) or a fruit cup for a well-rounded meal.
  • Opt for the Zesty Buffalo or Barbecue Sauce, which are lower-calorie dipping options.
Egg White Grill

This breakfast sandwich features grilled chicken, egg whites, and a slice of American cheese on an English muffin. It’s a high-protein breakfast that’s satisfying without being heavy.

  • Calories: 290
  • Protein: 26g
  • Fat: 8g
  • Sodium: 760mg

Tips for a healthier choice:

  • Skip the cheese to cut back on fat and sodium.
  • Pair it with black coffee or unsweetened iced tea for a light and energizing breakfast.
Other Healthy Picks at Chick-fil-A

If you’re looking for variety, here are more nutritious options to try:

  • Grilled Chicken Sandwich: A flavorful grilled chicken breast with lettuce and tomato on a multigrain bun.
    • Calories: 390
    • Protein: 28g
    • Fat: 12g
    • Sodium: 1,050mg
  • Market Salad with Grilled Chicken: A fresh mix of greens, berries, and nuts topped with grilled chicken. Skip or use half the dressing to keep it lighter.
    • Calories: 330 (without dressing)
    • Protein: 27g
  • Greek Yogurt Parfait (with Granola): A great snack or side, this parfait is rich in protein and probiotics.
    • Calories: 270
Salad Bowl at Chipotle
Salad Bowl

Chipotle 

Chipotle is known for its customizable menu, which makes it easy to create a meal that fits your health goals. The Salad Bowl is one of the healthiest and most versatile options, offering a base of fresh greens and your choice of proteins, toppings, and dressings.

Bonus: Click here for your chance to claim a Chipotle gift card.

Salad Bowl

The Salad Bowl starts with a bed of crisp romaine lettuce, and you can build it to suit your nutritional needs. To keep it healthy, focus on lean proteins, fresh vegetables, and lighter toppings.

Here’s a sample of a balanced and nutritious Salad Bowl:

  • Base: Romaine lettuce
  • Protein: Grilled chicken or sofritas (plant-based protein)
  • Toppings: Fajita veggies, fresh tomato salsa, and a sprinkle of cheese or guacamole
  • Dressing: Skip it or use the Chipotle-Honey Vinaigrette sparingly

Nutritional Breakdown (Approximate):

  • Calories: 400–500 (depending on toppings)
  • Protein: 30–35g
  • Fat: 15–20g
  • Sodium: 700–900mg

Tips for Making Your Salad Bowl Healthier:

  • Choose grilled chicken or sofritas for lean protein options. Barbacoa is also a flavorful choice with less fat than carnitas.
  • Add fajita veggies for extra fiber and vitamins without adding many calories.
  • Limit calorie-dense toppings like cheese, sour cream, and guacamole. Use guacamole sparingly, as it’s healthy but calorie-rich.
  • Skip the tortilla chips or queso sides to avoid unnecessary calories and sodium.
Other Healthy Picks at Chipotle:
  • Burrito Bowl: If you’re craving something heartier than a salad, opt for a Burrito Bowl with brown rice, black beans, grilled chicken, and fresh salsa.
    • Calories: ~500 (depending on toppings)
    • Protein: 30–35g
  • Lifestyle Bowls: Chipotle’s Lifestyle Bowls cater to specific dietary preferences, such as keto, paleo, or Whole30, offering pre-customized options for convenience.
Egg & Cheese Wake-Up Wrap at Dunkin
Egg & Cheese Wake-Up Wrap

Dunkin’ 

Dunkin’ is best known for its coffee and donuts, but they also offer lighter options for breakfast. The Wake-Up Wrap is a great choice if you’re looking for a quick, satisfying, and calorie-conscious meal.

Bonus: Click here for your chance to claim a Dunkin’ gift card.

Wake-Up Wrap

The Wake-Up Wrap is a small but mighty breakfast option featuring a scrambled egg, melted cheese, and your choice of protein (bacon, sausage, ham, or turkey sausage) in a soft tortilla. It’s portion-controlled and a good balance of protein and carbs for a morning boost.

Here’s a breakdown of the most popular versions:

  • Egg & Cheese Wake-Up Wrap:
    • Calories: 180
    • Protein: 7g
    • Fat: 11g
    • Sodium: 400mg
  • Turkey Sausage Wake-Up Wrap:
    • Calories: 240
    • Protein: 11g
    • Fat: 14g
    • Sodium: 570mg

Tips for a healthier choice:

  • Opt for turkey sausage or skip the meat for a lighter option.
  • Pair your wrap with black coffee or unsweetened tea to keep added sugar low.
  • Skip extra cheese or sauces to reduce fat and sodium.
Other Healthy Picks at Dunkin’

If you’re looking for more light and nutritious options, consider these menu items:

  • Avocado Toast: Made with sourdough bread and topped with avocado spread, it’s a simple and healthy choice.
    • Calories: 240
    • Protein: 6g
    • Fat: 11g
    • Sodium: 530mg
  • Veggie Egg White Omelet Sandwich: A flavorful breakfast sandwich with egg whites, spinach, and bell peppers on a multigrain thin.
    • Calories: 290
    • Protein: 17g
    • Fat: 13g
    • Sodium: 640mg
  • Plain or Multigrain Bagel Minis (2-Pack): A portion-controlled option with a creamy cream cheese filling.
    • Calories: 240
Double Chicken Avocado Salad at El Pollo Loco
Double Chicken Avocado Salad

El Pollo Loco 

El Pollo Loco is a great choice for fresh, flame-grilled chicken and Mexican-inspired meals. The Double Chicken Avocado Salad is one of the healthiest and most filling options on the menu, packed with lean protein and nutrient-rich ingredients.

Double Chicken Avocado Salad

This salad features El Pollo Loco’s signature citrus-marinated, flame-grilled chicken breast, fresh avocado slices, lettuce, and a mix of vegetables like tomatoes and corn. It’s hearty, flavorful, and well-balanced.

  • Calories: 350
  • Protein: 48g
  • Fat: 13g
  • Sodium: 870mg

Tips for a healthier choice:

  • Use dressing sparingly or skip it entirely. A fresh squeeze of lime can add flavor without the extra calories.
  • Opt for grilled chicken breast instead of dark meat for the leanest option.
Other Healthy Picks at El Pollo Loco

If you’re looking to mix things up, here are some additional healthy menu items:

  • Loco Side Salad: A smaller salad option that can complement your meal without adding too many calories.
    • Calories: 70 (without dressing)
  • Grilled Chicken Breast (Individual): Enjoy El Pollo Loco’s signature chicken as a standalone item or pair it with a healthy side like steamed broccoli or a side salad.
    • Calories: 220
    • Protein: 43g
    • Fat: 5g
  • Skinless Chicken Breast Meal: A plate with skinless chicken breast, pinto beans, and broccoli for a light but satisfying meal.
    • Calories: 450
Not So Secret Menu Options at In-N-Out "Grilled Cheese" and "Protein Style"
Not So Secret Menu Options at In-N-Out

In-N-Out 

In-N-Out is beloved for its simple, fresh ingredients and customizable menu. While the burgers and fries are the stars, there are lighter options for those looking to enjoy a healthier meal. The Protein Style Hamburger and Grilled Cheese are two options that can fit into a balanced diet.

Protein Style Hamburger

The Protein Style Hamburger swaps the traditional bun for a crisp lettuce wrap, cutting back on carbs while keeping all the classic burger flavors. It includes a beef patty, fresh lettuce, tomato, and onion.

  • Calories: 240
  • Protein: 13g
  • Fat: 17g
  • Sodium: 370mg

Tips for a healthier choice:

  • Skip the spread or ask for it on the side to reduce calories and fat.
  • Add extra veggies like grilled onions or pickles for more flavor and crunch without adding many calories.
Grilled Cheese

The Grilled Cheese is an off-menu vegetarian option that keeps things simple with melted American cheese, fresh lettuce, tomato, and onion, all served on a toasted bun.

  • Calories: 380
  • Protein: 15g
  • Fat: 18g
  • Sodium: 720mg

Tips for a healthier choice:

  • Ask for it “Protein Style” (wrapped in lettuce instead of a bun) to cut back on carbs.
  • Skip or use half the spread for fewer calories and fat.
Other Health-Conscious Options at In-N-Out

If you’re looking for other light menu options or customizations, try these:

  • Single Hamburger (No Spread): A classic hamburger without the spread is a lower-calorie option.
    • Calories: 310
    • Protein: 16g
  • Add Extra Veggies: You can request extra lettuce, tomato, or onion on any item to add volume without extra calories.
Chicken Fajita Pita at Jack in the Box
Chicken Fajita Pita

Jack in the Box 

Jack in the Box has a diverse menu with items that range from indulgent to surprisingly healthy. The Chicken Fajita Pita is a great choice for a flavorful and balanced meal.

Bonus: Click here for your chance to claim a Jack in the Box gift card.

Let’s break it down:

Chicken Fajita Pita

The Chicken Fajita Pita is one of Jack in the Box’s better-for-you menu items, featuring grilled chicken, lettuce, grilled onions, and tomatoes stuffed into a whole-grain pita. It’s a good source of lean protein and fiber while keeping calories in check.

  • Calories: 330
  • Protein: 23g
  • Fat: 10g
  • Sodium: 780mg

Tips for a healthier choice:

  • Skip the side of salsa or use it sparingly to control sodium.
  • Pair it with a side salad or fresh apple bites instead of fries for a more balanced meal.
Other Healthy Picks at Jack in the Box

If you’re looking for more options, here are a few other lighter items:

  • Grilled Chicken Salad: This salad features grilled chicken, fresh greens, and shredded cheese. Skip or go light on the dressing to keep it lower in calories.
    • Calories: 250 (without dressing)
  • Breakfast Jack (No Cheese): A lighter breakfast option with an egg and ham on a bun.
    • Calories: 210
  • Small Chicken Strips (2-piece): A smaller portion of their crispy chicken, which can be a decent protein snack if you’re craving something fried.
    • Calories: 270
Little John #4 with Turkey at Jimmy John's
Little John #4

Jimmy John’s 

Jimmy John’s specializes in fresh, customizable sandwiches, and their Little John #4 is an excellent choice for a lighter meal. The Little John menu offers smaller portions of their classic sandwiches, making it easier to control calories and portion sizes.

Bonus: Click here for your chance to claim a Jimmy John’s gift card.

Little John #4

This mini sandwich features turkey breast, lettuce, tomato, and mayo on a smaller version of their French bread. It’s a great option for a quick, protein-packed bite that won’t weigh you down.

  • Calories: 240
  • Protein: 13g
  • Fat: 11g
  • Sodium: 710mg

Tips for a healthier choice:

  • Ask for “EZ mayo” or skip the mayo altogether to cut back on fat and calories.
  • Add extra veggies, like cucumber or sprouts, for more fiber and crunch.
  • Consider making it an “Unwich” (lettuce wrap) to skip the bread and reduce carbs and calories.
Other Healthy Picks at Jimmy John’s

If you’re looking for more options, here are a few lighter choices:

  • Turkey Tom (No Mayo): A classic sandwich with turkey, lettuce, and tomato on French bread. Without mayo, it’s a lean and satisfying option.
    • Calories: 321 (with no mayo)
    • Protein: 25g
  • Vegetarian Unwich: A lettuce-wrapped version of their veggie sandwich with provolone, avocado spread, lettuce, and tomato.
    • Calories: 320
Grilled Chicken at KFC
A La Carte Grilled Chicken

KFC 

KFC may be known for its crispy fried chicken, but there are ways to make healthier choices on their menu. By focusing on grilled chicken and lighter sides, you can enjoy a flavorful meal without overindulging. The A La Carte Grilled Chicken is one of the better-for-you options at KFC.

Bonus: Click here for your chance to claim a KFC gift card.

A La Carte Grilled Chicken

KFC’s grilled chicken is marinated and cooked to juicy perfection without the added fat from frying. Opting for individual pieces allows you to control portions and pair your chicken with lighter sides.

  • Grilled Drumstick:
    • Calories: 80
    • Protein: 11g
    • Fat: 3g
    • Sodium: 290mg
  • Grilled Thigh:
    • Calories: 150
    • Protein: 19g
    • Fat: 8g
    • Sodium: 370mg

Tips for a healthier choice:

  • Pair your chicken with sides like green beans or corn on the cob for a balanced meal.
  • Skip the biscuits and buttery spreads to save calories and fat.
Other Healthy Picks at KFC

If you’re looking for more options:

  • Green Beans (Side): A low-calorie veggie side that’s simple and satisfying.
    • Calories: 25
    • Protein: 1g
    • Fat: 0g
  • Mashed Potatoes (No Gravy): A lighter starch option if you skip the gravy.
    • Calories: 110
  • Chicken Little (Grilled): A smaller sandwich option made with grilled chicken.
    • Calories: 300
Sausage McMuffin with Egg at McDonald's
Sausage McMuffin with Egg

McDonald’s 

McDonald’s has long been a fast-food staple, but it’s still possible to make balanced choices while enjoying some of your favorites. The Classic Cheeseburger and Sausage McMuffin with Egg are satisfying picks that can fit into a health-conscious lifestyle with a few adjustments.

Bonus: Click here for your chance to claim a McDonald’s gift card.

Classic Cheeseburger

The Classic Cheeseburger is a simple, portion-controlled option with a flame-grilled beef patty, American cheese, onions, pickles, ketchup, and mustard on a soft bun. It’s smaller than McDonald’s signature sandwiches, which helps keep calories in check.

  • Calories: 300
  • Protein: 15g
  • Fat: 13g
  • Sodium: 720mg

Tips for a healthier choice:

  • Skip the cheese to reduce fat and calories by about 50.
  • Pair it with apple slices or a side salad instead of fries for a balanced meal.
Sausage McMuffin with Egg

This breakfast sandwich features a sausage patty, a freshly cracked egg, and melted cheese on a toasted English muffin. It’s hearty and protein-packed but slightly indulgent.

  • Calories: 480
  • Protein: 20g
  • Fat: 31g
  • Sodium: 920mg

Tips for a healthier choice:

  • Swap the sausage for bacon or remove it altogether to reduce calories and fat.
  • Consider ordering an Egg McMuffin (310 calories) instead for a leaner breakfast option.
Other Healthy Picks at McDonald’s

If you’re looking for additional lighter menu items, try these:

  • Hamburger: A smaller, simpler version of the Cheeseburger without cheese.
    • Calories: 250
    • Protein: 12g
  • Egg McMuffin: Made with Canadian bacon, egg, and cheese on an English muffin, this is a lower-calorie breakfast option.
    • Calories: 310
    • Protein: 17g
  • Fruit & Maple Oatmeal (No Brown Sugar): A filling, fiber-packed breakfast option that’s lower in fat.
    • Calories: 260
String Bean Chicken Breast at Panda Express

Panda Express 

Panda Express offers delicious Chinese-inspired dishes, and with some careful choices, you can enjoy a flavorful and balanced meal. The String Bean Chicken Breast and Mushroom Chicken are two of the healthiest entrees on their menu, thanks to their lean proteins and veggie-packed ingredients.

String Bean Chicken Breast

This dish features tender chicken breast stir-fried with string beans and onions in a light soy-based sauce. It’s a great option if you’re looking for a low-calorie, high-protein meal with a boost of veggies.

  • Calories: 190
  • Protein: 14g
  • Fat: 9g
  • Sodium: 590mg

Tips for a healthier choice:

  • Pair it with Super Greens (90 calories) instead of rice or chow mein for a lower-carb, nutrient-packed side.
  • Ask for a smaller portion if you’re combining multiple entrees.
Mushroom Chicken

This savory dish includes chicken thigh, zucchini, and mushrooms in a light ginger soy sauce. It’s slightly higher in fat due to the dark meat but still a solid option for a balanced meal.

  • Calories: 220
  • Protein: 13g
  • Fat: 14g
  • Sodium: 840mg

Tips for a healthier choice:

  • Pair it with a veggie side, like Super Greens or steamed white rice, to keep your meal light and balanced.
  • Keep an eye on portion sizes, as it’s easy to overindulge with the flavorful sauces.
Other Healthy Picks at Panda Express

If you’re looking for more options to build your plate, here are some additional lighter dishes:

  • Super Greens (Side): A mix of broccoli, cabbage, and kale.
    • Calories: 90
    • Protein: 6g
  • Grilled Teriyaki Chicken (No Sauce): Lean, grilled chicken thighs without the added calories of breading or frying.
    • Calories: 300 (with sauce: 360)
    • Protein: 36g
  • Black Pepper Angus Steak: A premium entree made with lean steak, broccoli, and onions.
    • Calories: 180
    • Protein: 19g
Popcorn Shrimp at Popeye's
Popcorn Shrimp

Popeye’s 

Popeyes may be known for its fried chicken, but there are lighter options on the menu that can still satisfy your cravings. For a balanced meal, the Popcorn Shrimp and Red Beans & Rice are great picks when enjoyed in moderation.

Bonus: Click here for your chance to claim a Popeye’s gift card.

Popcorn Shrimp

These bite-sized shrimp are seasoned and fried for a crispy, flavorful snack or light meal. While fried, the portion size keeps the calories in check compared to larger entrees.

  • Calories (1 Regular Order): 330
  • Protein: 14g
  • Fat: 17g
  • Sodium: 950mg

Tips for a healthier choice:

  • Pair the shrimp with a lighter side like green beans or coleslaw to balance the meal.
  • Skip creamy dipping sauces or opt for cocktail sauce, which is lower in calories.
Red Beans & Rice (Regular)

This flavorful classic is a satisfying side that offers fiber and plant-based protein while keeping fat and calories relatively low.

  • Calories: 230
  • Protein: 6g
  • Fat: 7g
  • Sodium: 590mg

Tips for a healthier choice:

  • Combine a small portion of Red Beans & Rice with the Popcorn Shrimp for a balanced and filling meal.
  • Skip the rice if you’re looking to reduce carbs and focus on the beans for fiber and protein.

Other Healthy Picks at Popeyes

If you’re looking to explore more lighter options at Popeyes, here are a few additional menu items that offer great flavor while keeping your health goals in mind:

  • Green Beans (Regular) A simple yet nutritious side dish, the Green Beans are seasoned to perfection and make a great addition to any meal.
    • Calories: 55
    • Protein: 2g
    • Fat: 1.5g
    • Sodium: 310mg
  • Corn on the Cob (No Butter) This naturally sweet and nutritious side is an excellent choice if you’re looking to add some whole grains to your meal.
    • Calories: 190 (without butter)
    • Protein: 5g
    • Fat: 2g
    • Sodium: 0mg
Grilled Cheese Sandwich at Sonic
Grilled Cheese Sandwich

Sonic 

Sonic is known for its burgers, hot dogs, and nostalgic drive-in charm, but they also have smaller portions that can help you stay on track with your health goals. The Grilled Cheese Sandwich is one option that satisfies cravings.

Bonus: Click here for your chance to claim a Sonic gift card.

Grilled Cheese Sandwich

A classic combo of melty American Cheese on Texas Toast

  • Calories: 390
  • Protein: 13g
  • Fat: 20g
  • Sodium: 1130mg

Tips for a healthier choice:

  • Add lettuce or tomato for extra fiber and nutrients.
  • Pair it with apple slices or a side salad instead of fries.
Other Healthy Picks at Sonic

If you’re looking for other lighter menu items, consider these:

  • Grilled Chicken Wrap: A soft flour tortilla filled with grilled chicken, lettuce, and light ranch dressing.
    • Calories: 440
    • Protein: 32g
  • Mini Ice Cream Cone: A small sweet treat for dessert that’s portion-controlled.
    • Calories: 250
  • Soft Pretzel Twist (No Cheese Sauce): A salty snack option. Skip the cheese sauce to save on fat and sodium.
    • Calories: 250
Oven Roasted Turkey Sandwich at Subway
Oven Roasted Turkey Sandwich

Subway 

Subway is well-known for its fresh, customizable sandwiches, and they offer several healthier choices that fit into a balanced diet. The Oven Roasted Turkey and Veggie Delite are two of the best options for those looking for nutritious yet satisfying meals.

Bonus: Click here for your chance to claim a Subway gift card.

Oven Roasted Turkey Sandwich

The Oven Roasted Turkey sandwich is a classic Subway option, featuring lean turkey breast, fresh vegetables, and your choice of bread. It’s low in fat and high in protein, making it a great pick for a balanced meal.

  • Calories (6-inch on 9-Grain Wheat): 280
  • Protein: 18g
  • Fat: 3.5g
  • Sodium: 760mg

Tips for a healthier choice:

  • Stick with whole-grain bread options like 9-Grain Wheat or Multigrain Flatbread for added fiber.
  • Load up on veggies like spinach, cucumbers, and bell peppers for extra nutrients.
  • Opt for mustard, vinegar, or Subway’s Light Mayo instead of creamy or high-calorie dressings.
Veggie Delite Sandwich

The Veggie Delite is a great option for vegetarians or anyone looking for a lighter, plant-based meal. This sandwich is loaded with fresh vegetables and can be customized with a variety of toppings.

  • Calories (6-inch on 9-Grain Wheat): 200
  • Protein: 8g
  • Fat: 2g
  • Sodium: 280mg

Tips for a healthier choice:

  • Add avocado for healthy fats and extra creaminess, but keep it light to avoid adding too many calories.
  • Skip cheese to reduce fat and calories, or opt for a smaller portion of shredded cheese.
Other Healthy Picks at Subway

If you’re looking for more options, here are additional lighter menu items:

  • Rotisserie-Style Chicken Sandwich (6-inch): Tender, shredded chicken with fresh veggies on your choice of bread.
    • Calories: 310
    • Protein: 23g
  • Black Forest Ham Sandwich (6-inch): A lean, flavorful protein option paired with crisp vegetables.
    • Calories: 270
    • Protein: 19g
Cantina Chicken Bowl at Taco Bell
Cantina Chicken Bowl

Taco Bell 

Taco Bell is a go-to spot for customizable, budget-friendly meals, and they also have plenty of options that can fit into a balanced diet. The Soft Taco, Cantina Chicken Bowl, and Fresco Crunchy Taco are excellent picks for lighter, nutrient-conscious choices.

Bonus: Click here for your chance to claim a Taco Bell gift card.

Soft Taco (Beef)

The Soft Taco features seasoned beef, lettuce, and cheddar cheese wrapped in a soft flour tortilla. It’s a smaller portion, making it a great choice for satisfying your cravings without overdoing it.

  • Calories: 180
  • Protein: 9g
  • Fat: 9g
  • Sodium: 500mg

Tips for a healthier choice:

  • Swap the beef for grilled chicken or black beans to lower fat and increase lean protein or fiber.
  • Add extra veggies like tomatoes or onions for more nutrients and volume.
Cantina Chicken Bowl

This bowl is packed with grilled chicken, black beans, rice, guacamole, pico de gallo, and a tangy avocado ranch sauce. It’s a higher-calorie option, but it offers a good balance of protein, healthy fats, and fiber.

  • Calories: 510
  • Protein: 26g
  • Fat: 22g
  • Sodium: 1,190mg

Tips for a healthier choice:

  • Ask for no avocado ranch dressing to cut back on calories and fat.
  • Consider skipping or halving the rice if you’re watching carbs or calories.
  • Pair it with water or a low-calorie drink to avoid extra sugar from sodas.
Fresco Crunchy Taco (Beef)

The Fresco Crunchy Taco replaces cheese and creamy sauces with pico de gallo, making it one of the lightest menu items at Taco Bell. It’s crispy, flavorful, and perfect for those looking for a low-calorie option.

  • Calories: 150
  • Protein: 8g
  • Fat: 7g
  • Sodium: 310mg

Tips for a healthier choice:

  • Add extra lettuce or tomatoes to bulk up the taco without significantly increasing calories.
  • Consider pairing two Fresco tacos with a side of black beans for a balanced meal.
Other Healthy Picks at Taco Bell
  • Power Bowl (Chicken, No Sauce or Cheese): This customizable bowl is nutrient-packed and can be made even lighter by skipping higher-calorie toppings.
    • Calories: 400 (with modifications)
    • Protein: 27g
  • Bean Burrito (No Cheese): A good source of fiber and plant-based protein.
    • Calories: 330
Bean Burrito at Taco John's
Bean Burrito

Taco John’s 

Taco John’s is a popular spot for flavorful, Tex-Mex-inspired meals. If you’re looking for a lighter, nutrient-packed choice, the Bean Burrito is one of their best options. It’s hearty, satisfying, and offers plant-based protein and fiber from the beans.

Bean Burrito

The Bean Burrito is a simple yet filling option made with refried beans, cheddar cheese, and mild sauce wrapped in a soft flour tortilla. It’s a great meatless choice that’s lower in calories than many of their other offerings.

  • Calories: 390
  • Protein: 14g
  • Fat: 11g
  • Sodium: 1,030mg

Tips for a healthier choice:

  • Request it “extra fresco” style by adding more lettuce and tomatoes for extra nutrients without many added calories.
  • Ask for light cheese or no cheese to reduce fat and calories.
  • Pair it with a side of black beans (if available) or a small salad to balance the meal.
Other Healthy Picks at Taco John’s

If you’re looking for additional options, here are some lighter menu items:

  • Softshell Taco (Beef or Chicken): A smaller portion of seasoned meat, lettuce, and cheese wrapped in a soft tortilla.
    • Calories: ~210 (chicken); ~240 (beef)
    • Protein: 9–13g
  • Street Tacos (Chicken): A trio of tacos with grilled chicken, guacamole, and pico de gallo on soft shells.
    • Calories (per taco): 150–170
  • Side Salad (with salsa): A simple salad that can be a low-calorie side to complement your meal.
    • Calories: ~35 (without dressing)
Apple Pecan Chicken Salad at Wendy's
Apple Pecan Chicken Salad

Wendy’s 

Wendy’s is a popular spot for fresh, customizable meals, and they offer several items that can fit into a healthier diet. The Apple Pecan Chicken Salad, Baked Potato, and 4-Piece Chicken Nuggets are great choices, whether you’re craving something fresh, hearty, or snackable.

Bonus: Click here for your chance to claim a Wendy’s gift card.

Apple Pecan Chicken Salad

This salad is a mix of fresh greens, grilled chicken, apple chunks, dried cranberries, pecans, and crumbled blue cheese, served with pomegranate vinaigrette. It’s packed with protein and nutrients, and is perfect for a lighter meal.

  • Calories (with Dressing): 530
  • Protein: 31g
  • Fat: 27g
  • Sodium: 1350mg

Tips for a healthier choice:

  • Use half the dressing or skip it to reduce calories and sugar.
  • Ask for no blue cheese to lower the fat content.
Baked Potato (Plain)

Wendy’s Baked Potato is a filling, simple side dish that’s rich in fiber and naturally low in fat. You can customize it to suit your preferences.

  • Calories (Plain): 270
  • Protein: 7g
  • Fat: 0g
  • Sodium: 40mg

Tips for a healthier choice:

  • Top with chives, salsa, or a small amount of sour cream instead of butter or cheese to keep it lighter.
  • Pair it with a small side salad for a balanced meal.
4-Piece Chicken Nuggets

Wendy’s 4-piece chicken nuggets are a portion-controlled way to enjoy a crispy, flavorful snack or side.

  • Calories: 190
  • Protein: 9g
  • Fat: 12g
  • Sodium: 360mg

Tips for a healthier choice:

  • Opt for dipping sauces like BBQ or Sweet & Sour Sauce, which are lower in calories compared to creamy options like ranch.
  • Pair with a side salad or apple slices for a more balanced snack.
Other Healthy Picks at Wendy’s
  • Grilled Chicken Sandwich: A classic sandwich with grilled chicken, lettuce, and tomato on a toasted bun.
    • Calories: 350
    • Protein: 33g
  • Chili (Small): A hearty side or light main dish packed with beans and ground beef.
    • Calories: 240
    • Protein: 16g

Fast food doesn’t have to mean throwing your health goals out the window. With so many chains offering healthier options, you can make smart choices while still enjoying the convenience and flavor of your favorite meals. Whether it’s a salad, grilled chicken, or a portion-controlled sandwich, there’s something for everyone. Keep these tips and menu recommendations in mind the next time you’re on the go—you’ll thank yourself later!

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