The Rise of Healthy Fast Food
Healthiest fast food might sound like an oxymoron, but today it’s more accessible than ever. From plant-based meals to protein-packed snacks, quick-service restaurants are expanding their nutritious options. However, navigating menus can be tricky, as many still lean towards less healthy choices.
Expert-Approved Insights on Fast Food Nutrition
To guide you, we consulted nutrition experts like Karin Evans, Ph.D., R.D., and Lauren Harris-Pincus, M.S., R.D.N., who emphasized that “healthy” is a subjective term. Whether you’re avoiding allergens or cutting sugar, menu variety now accommodates a range of dietary needs.
A Shift in Fast Food Choices
Karin Evans recalls when the healthiest drive-thru options were bland salads. Today, there are many appetizing alternatives that cater to diverse health requirements.
What Makes Fast Food “Healthy”?
Experts agree that “healthy” doesn’t always mean “low-calorie.” For some, it’s about allergen-free meals; for others, it’s sugar-conscious options. The key is finding what works for your body and health goals.
Top Healthy Picks for Your Next Order
From wraps and salads to rice bowls and protein-rich breakfasts, there are plenty of nutritious fast food options to choose from. With expert guidance, making informed decisions is easier than ever.
A Nutritional Game-Changer
The expansion of healthier fast food choices signals a positive shift, making it possible to enjoy convenience without compromising on nutrition.
Starbucks: Protein-Packed Convenience
If you’re in need of a quick lunch, the Starbucks Eggs and Cheddar Protein Box is a flavorful combination of sweet and salty, boasting 22 grams of protein to keep you feeling full. Made with real, unprocessed ingredients, it’s an ideal on-the-go option for a busy day. Toss it in your purse or backpack for a satisfying meal.
More great options: Spinach, Feta & Egg White Wrap, Egg White & Roasted Red Pepper Egg Bites, Rolled and Steel Cut Oatmeal.
Chick-fil-A: Nutrient-Rich Market Salad
“The nutrient-rich Market Salad is brimming with a variety of fruits and vegetables, which is quite uncommon for a fast food place,” says Lauren Harris-Pincus, M.S., R.D.N. This salad includes sliced grilled chicken breast on mixed greens, crumbled blue cheese, red and green apples, strawberries, and blueberries, with harvest nut granola and roasted almonds on the side. It’s a refreshing and nutrient-packed meal.
More great options: Berry Parfait, Grilled Chicken Sandwich, Egg White Grill, Grilled Nuggets, Cool Wrap.
Panera Bread: Mediterranean Flavors Done Right
The Mediterranean Chicken Greens with Grains is a hearty blend of whole grains, chicken, mixed greens, cucumbers, hummus, Greek dressing, feta, and shawarma seasoning. “It’s rich in protein, fiber, and heart-healthy fats to keep you satisfied,” says Harris-Pincus. For a lighter touch, reduce the sodium by skipping the cheese or using less dressing.
Another great option: Mediterranean Veggie Sandwich.
Taco Bell: Customize for a Healthier Choice
Did you know you can customize your order at Taco Bell? Start with the Veggie Bowl, then skip the cheese and sour cream to cut back on fat and calories. “Those are two big areas of high fat and high calories,” says Rachel Lustgarten, a clinical dietitian.
To make it even lighter, swap the rice for extra lettuce. With veggies, beans, guacamole, and pico de gallo, this vegetarian bowl is both satisfying and nutritious.
Pizza Hut: Veggie-Packed Pizza
Craving pizza? Opt for Pizza Hut’s Veggie Lover’s Pizza with Thin and Crispy Crust. “Adding vegetables to pizza is a great way to boost the nutrient density of a classic favorite,” says Evans.
This pizza is loaded with mushrooms, onions, green bell peppers, Roma tomatoes, and black olives—plenty of produce! Plus, at just 170 calories per slice for a medium-sized pie, it’s a healthier option.
Wendy’s: Comfort Food with a Healthy Twist
Wendy’s delivers a hearty, fiber-rich choice with classic chili over a baked potato. A small side of Chili con Carne contains only 253 calories, while the plain baked potato has 232 calories.
Another great choice: Grilled Chicken Sandwich.
Carl’s Jr.: BBQ Chicken Done Right
At Carl’s Jr., the Charbroiled BBQ Chicken Sandwich is a decent option. Request the sauce on the side to manage calories and fat, reducing it to about 210 calories and 3.5 grams of fat.
However, keep in mind that this sandwich is high in sodium, with nearly half a day’s worth of salt—so it’s best enjoyed occasionally.
