Eating fast food doesn’t have to derail your diet. In fact, nearly one-third of U.S. adults eat fast food on a given day, making it important to know how to make healthy fast food choices. While traditional fast-food meals tend to be high in calories, fat and sodium, many chains now offer more nutritious menu items. Nutritionists emphasize choosing lean proteins, whole grains, and plenty of veggies – and avoiding fried sides and sugary drinks – to boost nutritional value. As dietitians note, “places ranging from McDonald’s to Subway to Starbucks all have solid options” for healthy meals. By learning which items are healthiest and how to customize orders, you can enjoy meals on the go without guilt of healthy fast food.
Fresh salad bowls with grilled chicken and veggies are now common at many fast food chains. Even at a fast food table (seen here), you can opt for balanced items like salads, yogurt parfaits, and grilled proteins alongside smaller servings of fries or skip them altogether.
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Some general tips for making healthier fast food choices include:
- Pick grilled, not fried: Choose grilled chicken, fish, or plant-based options over fried items. Grilled proteins are lower in unhealthy fats.
- Load up on veggies: Add extra lettuce, tomatoes, peppers, or side salads. Many chains let you double up on veggies (or get a salad instead of a bun). For example, Subway lets you skip bread and turn any sub into a salad with grilled chicken and veggies.
- Watch the starches and sauces: Swap fries or chips for apple slices, yogurt, or steamed vegetables. Ask for sauces, cheese, and dressings on the side so you control the amount. For instance, Wendy’s chicken salad can be healthier if you leave off high-calorie dressings.
- Go easy on extras: Skip heavy toppings (bacon, extra cheese) and high-sugar drinks. Drink water or unsweetened tea. Even adding water or a milk carton (as Chick-fil-A does) can cut calories.
- Use menu info: Most chains post nutrition facts online or on apps. Check calories, fiber, protein and sodium. Aim for meals around 400–600 calories with ≥10g fiber and ≥20g protein when possible.
By following these guidelines, you can find many healthy choices from fast food restaurants. Below we highlight ten restaurants known for nutritious “fast food” options, along with their standout healthy menu items and tips. Each choice uses mostly wholesome ingredients, and many offer vegetarian or customizable bowls and salads.
Top 10 Healthy Fast Food Options
1. Chipotle Mexican Grill
Chipotle is a leader in fast casual healthy dining. They emphasize fresh, responsibly sourced ingredients. Chipotle’s menu lets you build a custom burrito bowl or salad with lean proteins and vegetables. For the most nutritious meal, skip the flour tortilla and white rice: choose a bowl or salad base of romaine lettuce, fajita veggies, or brown rice. Add grilled chicken or steak (antibiotic-free), black or pinto beans, fajita peppers and onions, salsa, and guacamole (healthy fats). This combination packs protein, fiber and healthy fat. You can also order a taco salad: chipotle beef or chicken with lots of lettuce, pico de gallo, beans and salsa in a crispy tortilla bowl. Because you control ingredients, Chipotle meals can be rich in fiber and nutrients. For example, a typical chicken burrito bowl with chicken, black beans, vegetables and salsa can provide ~800 calories with protein and fiber to keep you full healthy fast food. Tip: Ask for light cheese and skip sour cream. Choose brown rice (whole grain) or extra beans instead of rice to boost nutrition. Chipotle also has vegetarian bowls (with sofritas tofu) and plenty of veggies. (Many nutrition experts include Chipotle among the healthiest chains.)
2. Chick‑fil‑A
Chick‑fil‑A built its reputation on chicken sandwiches, but it offers many healthy fast food alternatives. Notably, Chick‑fil‑A was one of the first U.S. fast-food chains to eliminate artificial trans fats from their menu. Their grilled-chicken menu is a great bet: try the Grilled Chicken Sandwich or a Grilled Chicken Cool Wrap. They even have Grilled Nuggets – bite-sized grilled chicken breast pieces – which are high in protein and low in fat healthy fast food. A grilled chicken salad (with greens, carrots, grapes, and pecans) is another good choice, and it comes with grilled chicken and fruit on the side rather than fries. For breakfast, Chick‑fil‑A’s Egg White Grill (egg whites, cheese and grilled chicken on an English muffin) provides protein with less fat than a biscuit sandwich. Or grab the Greek Yogurt Parfait (vanilla yogurt, berries and granola) for ~270 calories and 13g protein. Tip: Pair any meal with a side fruit cup or kale crunch side instead of fries. Chick‑fil‑A also offers a healthy smoothie and uses 1% milk in kids’ meals. These options mean you can leave Chick‑fil‑A satisfied and under 500 calories. Overall, Chick‑fil‑A’s grilled items and fruit sides make it a top pick for healthy fast food.
3. Wendy’s
Wendy’s is famous for burgers, but like Chick‑fil‑A it has several healthier fast food options. Their salads and grilled chicken items stand out. For lunch or dinner, the Grilled Chicken Wrap (grilled chicken, spring mix, tomato, and cheese in a flour tortilla) is only ~300–350 calories. Their Grilled Chicken Sandwich (grilled chicken breast on a bun with lettuce and tomato) comes in under 400 calories. Also try Wendy’s Power Mediterranean Chicken Salad (grilled chicken, hummus, basil, tomatoes, and lettuce) or the Apple Pecan Chicken Salad (crispy or grilled chicken, fresh greens, apples, pears, nuts, and feta) – the grilled version is much lower in fat. Even Wendy’s chili can be a healthy choice if you want something warm. Tip: Avoid the Baconator and high-calorie Frostys. Earlier Healthline noted that Wendy’s “Asian Cashew Chicken Salad” was ruined by fatty dressing, so consider lighter dressings (like balsamic) and skip the croutons. Notably, Wendy’s hamburger & chicken combo platters can be high in fat, but their individual grilled items are quite lean. For breakfast, Wendy’s Bacon Egg & Cheese English Muffin has 17g protein and only 4g sugar. With moderation and smart swaps (no mayo, side salad instead of fries), Wendy’s can be part of a healthy fast-food meal plan healthy fast food.
4. Taco Bell
Taco Bell often surprises diners with its nutritious offerings. Many Taco Bell meals can be kept under 500 calories if ordered carefully. Their fresco menu (tacos and burritos made “fresco-style”) swaps cheese and sauce for pico de gallo, saving calories. A Fresco Soft Taco with chicken or steak (~150 cal) with lettuce and tomato is a simple, high-protein option. The Power Menu Bowl (with chicken or steak, black beans, lettuce, guacamole, and pico) is a popular choice – skip sour cream and cheese to keep it lighter. The Cantina Chicken Bowl (chicken, rice, beans, lettuce, pico, avocado) is another high-protein bowl rich in fiber. Even basic items like the Crunchy Taco (with lean filling and soft shell) have only ~170–190 calories each. A dietitian review highlights Taco Bell’s breakfast burritos (with egg whites and potatoes) as surprisingly nutrient-dense. Tip: Choose grilled chicken or black beans as fillings (veggies add fiber). Avoid heavy nacho or double-cheese items. Trade chips for a side of beans or guacamole. As Healthline notes, limiting fried shells and nacho cheese helps keep Taco Bell meals balanced. With careful ordering, Taco Bell can be one of the fast food healthy options where you get good protein and veggies without too much fat healthy fast food.
5. Subway
Subway’s build-your-own approach makes it easy to customize for health. They offer whole-grain 9-grain bread and many veggie toppings. A Veggie Delite salad (any footlong sub as a salad) with grilled chicken or turkey is an excellent low-cal choice – you get a large portion of vegetables and lean protein. Even if you stick to sandwiches, the Turkey Breast or Rotisserie-Style Chicken 6-inch with lots of veggies and no cheese can be under 400 calories. For even fewer carbs, get your sub as a chopped salad instead of bread. Whole-wheat bread, extra veggies, mustard instead of mayo, and light cheese keep calories and fat low. The carved turkey salad bowl with spinach, cucumbers, and tomatoes contains around 320 calories and over 20g protein. Tip: Avoid the footlong sub if you’re not very hungry – 6-inch portions are more reasonable. Fresh vegetables and lean proteins at Subway mean many meals are balanced and filling. Dietitians included Subway in a list of places with good healthy options. Remember, the key is to fill at least half your sandwich with veggies (lettuce, peppers, onions, etc.) and choose grilled or roasted meats healthy fast food.
6. Panera Bread
Panera is more fast-casual than traditional fast food, but its menu is packed with healthy meals on the go. Panera’s focus on soups, salads and whole grains makes it a standout for nutritious options. Great picks include the Ten Vegetable Soup (broth-based, high in fiber), or half a sandwich with a bowl of soup. For a very healthy combo, try half a Power Mediterranean Chicken Salad (chicken, greens, hummus) with a bowl of broth-based soup like their low-fat vegetarian soup. The Steel Cut Oatmeal with berries (available at breakfast) is high in fiber. Panera also offers avocado, egg, and multigrain bagel sandwiches (e.g. the Garden Avocado + Egg White Sandwich) that nutritionists rave about. That sandwich has ~340 calories, 19g protein and is full of healthy fats and fiber from avocado and whole grains healthy fast food. Tip: Opt for whole-grain breads and brown rice dishes. Panera’s bowls (rice or soup base with veggies and lean protein) can also be very healthy. They even have low-fat dressings and skip the overuse of mayo. Many of Panera’s dishes use whole ingredients and are lower in saturated fat than typical fast food. As Healthline points out, salads with grilled protein and broth-based soups are Panera’s healthier options.
7. Jersey Mike’s Subs
Jersey Mike’s offers traditional deli-style subs. The healthy secret? They let you convert any sub into a salad bowl or “mini” portion. Choosing a salad or half sub significantly cuts calories and carbs. For example, order a Chicken Philly Cheese Steak as a “little sub” (5-inch) or as a salad with extra lettuce and tomatoes. Their Wraps (like Chicken Habanero Wrap) on low-carb wraps can be good too. Most sandwiches can be made on wheat bread or in wheat wraps for more fiber healthy fast food. Tip: Load on veggies and pick lean meats like turkey, roast beef, or grilled chicken. Avoid processed meats (salami, pepperoni) as they’re high in sodium and fat. Jersey Mike’s menu includes healthy defaults: a Turkey Breast & Provolone (on wheat, half size) is around 300 calories and high in protein. Use mustard instead of mayo to cut fat. Their tuna and chicken salads are tasty but very high in fat – skip those if dieting. By customizing and choosing smaller sizes, Jersey Mike’s can deliver a filling meal (with 30+ grams of protein) that fits a healthy fast-food diet.
8. McDonald’s
It may seem surprising, but McDonald’s has some of the most nutritious options among burger chains. In fact, a Business Insider test found McDonald’s to be “better than any of its burger-and-fries-centric counterparts” nutritionally. To eat healthy at McDonald’s, focus on salads, fruit, and protein-rich breakfast items. For lunch or dinner, consider the Artisan Grilled Chicken Sandwich (if available), the Premium Southwest Salad with Grilled Chicken, or the Side Salad (skip creamy dressing). McDonald’s also offers a Fruit & Yogurt Parfait and apple slices that can replace fries. Breakfast can be quite healthy too: the Egg White Delight McMuffin (egg whites, Canadian bacon on an English muffin) has under 300 calories. McDonald’s oatmeal (with fruit and nuts) is another whole-grain breakfast option healthy fast food. Tip: Use their “Favorites Under 400 Calories” menu as a guide. Choose water or milk instead of soda. Avoid extra sauces, and ask to hold the cheese if not needed. By picking salads or grilled proteins and adding extra veggies, you can keep a meal around 400–500 calories. Even McDonald’s acknowledges that you can make nutritious choices from their menu (USDA guidelines, etc.), demonstrating that fast food healthy options do exist there. Remember, portion control is key – splitting a burger or skipping the fries can make a big difference.
9. KFC (Kentucky Fried Chicken)
KFC is notorious for its fried chicken, but it does offer a grilled option and simple sides that can work. If available, ordering Grilled Chicken Breasts at KFC can cut fat dramatically compared to original or extra-crispy fried chicken. KFC’s corn on the cob and green beans are better sides than fries or mac-and-cheese. While a Business Insider reporter found that KFC “forced unhealthy sides” and made custom orders difficult, you can still make the best of it: swap out biscuits and gravy for a side salad or corn healthy fast food. Tip: Order plain grilled chicken pieces and ask for steamed or corn sides. Avoid bacon ranch salads (toppings add fat). The honey mustard or barbecue sauces have extra sugar, so use them sparingly. KFC’s grilled chicken breast has about 160 calories and 8g fat, which is reasonable. Moderation is key: KFC can fit into a healthy diet if you are careful with portions and choose the leanest items available.
10. Starbucks (and Similar Coffee Chains)
Coffee chains like Starbucks now serve much more than coffee – they offer many healthy grab-and-go meals. Starbucks has salads, protein boxes, and breakfast sandwiches that dietitians recommend for a morning meal. For example, the Spinach, Feta & Egg White Wrap (with turkey sausage) provides about 20g protein for 290 calories. Their Sous Vide Egg Bites (egg, cheese and veggie/pepper varieties) pack 10–20g protein per serving with <300 calories. The “Protein Box” offerings (like Hard-Boiled Eggs & Cheese, or PB&J on whole grain) are balanced and portion-controlled. You can also get oatmeal topped with nuts and dried fruit, or salads (e.g. Chicken & Quinoa Protein Bowl with greens) healthy fast food. Tip: Skip whipped cream and extra syrups. Add avocado or extra vegetables to any order for fiber. As one dietitian noted, “Starbucks is my favorite place to grab breakfast on the road…it offers some great options to jump-start the day”. Other similar chains (Panera, Einstein Bros. Bagels, etc.) have protein-packed breakfasts. Even yogurt parfaits and fruit cups at cafes can serve as fast breakfast. At lunch or snack time, Starbucks and others sell salads and soups in clear containers – look for broth-based soups and salads with grilled meat.
Tips for Finding Healthy Fast Food Near You
If you’re wondering “Where can I find healthy fast food near me?”, use online tools. Most restaurant apps and maps allow you to search local branches of these chains or filter by menu type. For example, Google Maps or Yelp can be searched for “healthy fast food” or specific menu items. Apps like MyFitnessPal now show nutrition info for many fast food menus healthy fast food. Also, many of these chains (Chipotle, Subway, Starbucks) have loyalty apps with full nutrition breakdowns so you can plan your meal ahead of time. Don’t overlook fast-casual competitors: places like Sweetgreen, Freshii, or local salad shops focus on greens and grains. The fast food healthy options are only a click away if you search properly.
Frequently Asked Questions
- Q: What are some examples of healthy fast food breakfast items?
A: Many chains now offer balanced breakfast options. For instance, Starbucks and Panera have high-protein choices like egg-white sandwiches, Greek yogurt parfaits, and steel-cut oatmeal. McDonald’s Egg White Delight McMuffin or Chick-fil-A’s Egg White Grill are low-fat classics. Opt for items with eggs or oatmeal and avoid sugar-packed drinks. Aiming for ≥10–15g protein (from eggs/lean meat/dairy) and some fiber at breakfast will keep you full and energetic healthy fast food. - Q: How can I find “healthy fast food near me” when dining out?
A: Use your phone or GPS app to search restaurants with healthy menu tags. Search for fast-food or fast-casual names listed above. Check their websites/apps – many have “healthy” or “light” sections on menus. Some apps allow filtering by calories or dietary needs. At the restaurant, look for signs like “Power Bowls” (Chipotle), “Market Salad” (McDonald’s), or “Lighten Up” (Panera). Also, many places label calories on in-store menus. Don’t hesitate to customize: ask staff to hold mayo, extra veggies, or swap bread for lettuce wraps. - Q: Are there cheap healthy fast food options?
A: Yes – being healthy doesn’t have to break the bank. Value menus and promotions often include items you can make nutritious. For example, Taco Bell’s $1 bean burrito or chicken soft taco with extras (lettuce, pico) can be under 300 calories. McDonald’s McChicken Jr. (sans mayo) or grilled nuggets with apple slices are low-cost, lower-calorie picks. Wendy’s sometimes has 4 for $4 deals where you can skip soda. Look for coupons for grilled items (coupons often feature grilled chicken sandwiches or wraps). Also, consider dollar menus at deli chains (like a small turkey sandwich) or #Starbucks$5 lunches. Buying bottled water instead of soda saves money and calories. Ultimately, focus on simple grilled or vegetable sides on a budget: corn dogs and fries are cheap but unhealthy – choose bean burritos, salads, or egg sandwiches instead healthy fast food. - Q: Can fast food really fit into a healthy diet?
A: Absolutely. The key is making informed choices and treating fast food as one part of an overall balanced diet. Fast food can be high in sodium and fats, but by prioritizing protein and fiber (and limiting extras), you can make a meal that’s nutrient-dense. For example, healthy fast food a grilled chicken salad with plenty of veggies, or a rice-and-bean bowl from Chipotle, provides vitamins and protein with moderate calories. Studies show most fast-food menus are ultra-processed, but almost all chains now have some whole-food options. Reading nutrition facts, customizing your order, and adding fruit or veggies can turn a typical fast-food outing into a healthy one. Remember, balance it out: if you have a higher-calorie fast-food lunch, eat lighter at dinner and have vegetables at other meals healthy fast food. - Q: What is one of the most healthy fast food meals to order?
A: It depends on the chain, but a common strategy is: choose a grilled protein, lots of vegetables, whole grains, and skip soda. For example, at Chipotle a bowl with chicken, brown rice, black beans, lettuce, salsa and guacamole is very healthy. At Subway, a 6-inch turkey sub on whole wheat with extra veggies and no cheese is under 400 calories. At Starbucks, an egg-white wrap plus a fruit cup. The goal is roughly 400–600 calories with ≥15g protein and some fiber. Dietitians often recommend grilled chicken salads (with light dressing) as one of the healthiest fast-food meals across brands. Think of it as a mini balanced meal: lean meat, veggies, whole grains, and water healthy fast food.
In conclusion, healthy fast food is achievable with the right strategy. By choosing grilled proteins, vegetables, whole grains, and modest portions, you can enjoy quick meals that support your nutrition goals. These 10 options – from Chipotle bowls to Chick‑fil‑A salads and even Starbucks breakfast wraps – show that fast food can be part of a healthy diet. Next time you search for “healthy fast food near me,” remember this guide: look for the choices above, swap fries for fruit or salad, and watch your drink healthy fast food.
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Sources: Expert nutrition sites and restaurant data provide the information above.
