36 Healthier Fast-Food Items to Get at Your Favorite Restaurants
McDonald's, Chipotle and Taco Bell all have "better for you" options to grab on-the-go.
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
Let's hear it for fast food! Yep, you heard that right — fast casual restaurants don't have to be the enemy if you know how to build smart orders, and in fact, they can be a really helpful way for people to stick to their good-for-you eating habits when they're on-the-go or if they live in areas without easy access to restaurants or supermarkets.
"I'm always working with clients to establish health-promoting eating patterns that work for their lifestyles — and sometimes, fast food is all we've got!" says Jaclyn London, R.D., nutrition consultant, host of the podcast The Business of Wellness and author of Dressing on the Side (& Other Diet Myths Debunked). "In fact, as a dietitian I can confidently tell you that there are some highly nutritious fast food options out there that are often better for you than other sit-down restaurant meals that are marketed as 'healthy' on the menu but are actually stealthily much higher in saturated fat, sodium and added sugars."
But don't ditch your grocery store super-saver card just yet. While you can absolutely incorporate certain fast-food options into a healthy eating plan, it still shouldn't become an everyday thing or what you rely on for most of your meals. Cooking at home with fresh ingredients is still one of the best healthy lifestyle habits you can grow because it gives you the most control over ingredients and helps ensure that you can enjoy a balanced plate that will deliver the variety of nutrients your body needs to stay strong and keep you well.
Below are some of the "healthiest" fast food orders you can find at McDonald's, Taco Bell, Wendy's, Chipotle and more.
Editor's Note: We want to stress that there is no such thing as a "bad" food in our opinion (we also think terms like "cheat day," "guilt-free" and "treat yourself" in relation to food can be problematic). Our goal here is not to tell you how to think, eat or live — nor is it to pass judgment on how you choose to nourish your body. Weight loss, health and body image are complex subjects, so we invite you to gain a broader perspective by reading our exploration into the hazards of diet culture.
Popeyes: Blackened Chicken Sandwich
When you head down to Popeyes, a Blackened Chicken Sandwich (regular or spicy) is a smart choice. This is a high-protein option, and blackening seasoning provides bold taste without frying or extra sauces that may hide excess sugar or sodium. You can consider enjoying it open-faced with just half a bun to save a few calories and carbs (if that's what you're after).
Per serving: 550 calories, 29 g fat (5 g sat fat), carbs, 8 g sugar, 1900 mg sodium, 2 g fiber, 32 g protein
Checkers: All American Cheeseburger
The humble cheeseburger is your best bet when stopping by Checkers for a bite. It's one of the few non-fried options, and it'll still get you a decent amount of protein. Ask them if they can pile on extra veggies like onions, lettuce, and tomatoes for some extra nutrition.
Per serving: 330 calories, 18 g fat (7 g sat fat), 31 g carbs, 8 g sugar, 1050 mg sodium, 1 g fiber, 13 g protein
Chipotle: Salad Bowl
Chipotle makes healthful eating hearty and easy. Opt for chicken or the sofritas (tofu-based), then pile on all the veggies (fajitas, salsa), and don't forget beans for some extra fiber and protein! Skipping the rice, cheese, and sour cream helps make this a light option that still packs plenty of flavor.
RELATED: The Best Items to Order at Chipotle
Per serving: Nutrition varies by toppings.
Shake Shack: Hamburger
A humble hamburger from Shake Shack is delicious (load it up with veggie toppings and spreads!), and it'll cost you fewer calories and has less overall fat and sodium than its fancier counterparts. Knock off a few more calories by getting it wrapped in just lettuce. If you're a plant-based eater, go for the 'Shroom burger.
Per serving: 370 calories, 18 g fat (8 g sat fat), 24 g carbs, 5 g sugar, 850 mg sodium, 25 g protein
White Castle: Original Slider
You don't have to feel bad about enjoying a couple Original Sliders from White Castle — it scores better on the "healthy" scale than even the chicken or fish sliders. But here's a surprise: if you're looking for a vegetarian option, go with the Veggie Slider over the Impossible Slider to consume less overall calories and fat.
Per serving: 140 calories, 7 g fat (2.5 g sat fat), 16 g carbs, 2 g sugar, 380 mg sodium, 1 g fiber, 6 g protein
Burger King: Cheeseburger
Sure, Burger King offers plenty of other options, but it just seems so fitting to order this chain's namesake. The single cheeseburger comes in at fewer calories and overall fat than even the chicken and plant-based items, and you can pad it with extra veggies and pickles.
Per serving: 301 calories, 13 g fat (6 g sat fat), 30 g carbs, 7 g sugar, 782 g sodium, 1 g fiber, 16 g protein
Quiznos: Spicy Monterey Sub
If you're heading to Quiznos, definitely get yourself a sub—the fan-fave Spicy Monterey, to be specific. The 4" sandwich is piled with oven roasted turkey breast, smoked ham, melted provolone, pickles, LTO, mayo and chili sauce (don't be afraid to ask for extra veggies, and you can also ask for 1/2 the usual amount of meat if you're just in the mood for a taste). Not big on heat? Nix the chili sauce.
Per serving: 300 calories, 8 g fat (3 g sat fat), 41 g carbs, 7 g sugar, 1140 mg sodium, 2 g fiber, 19 g protein
Qdoba: Paleo Chicken Salad
Good news: Guac isn't extra, it's included! This salad from Qdoba is bursting with taste via good stuff like grilled veggies and chicken, pico de gallo and salsa verde, and of course, that guac! It also has less sodium, saturated fat, and carbs, plus more fiber than other options.
Per serving: 300 calories, 20 g fat (4 g sat fat), 18 g carbs, 4 g sugar, 830 mg sodium, 4 g fiber, 27 g protein
Domino's: Pacific Veggie Thin Crust
The thin crust option from Domino's is lighter than the hand-tossed, but crispy enough to hold up to all the delicious toppings. This veggie-centric pie is ideal, but if you want to add a bit of protein, opt for chicken. And don't forget the veggie side—what goes better together than salad and pizza?!
Per serving: 200 calories, 14 g fat (6 g sat fat), 11 g carbs, 1 g sugar, 430 mg sodium, 2 g fiber, 7 g protein
Arbys: Roast Beef Gyro
This order definitely "has the meat," but it also delivers plenty of veggie goodness, big Greek-inspired flavor, and is served in a warm pita.
Per serving: 540 calories, 29 g fat (7 g sat fat), 48 g carbs, 5 g sugar, 1300 mg sodium, 3 g fiber, 24 g protein
Au Bon Pain: Mediterranean Salad
Get your strive-for-five servings of veggies at Au Bon Pain with this vegetarian salad. It's full of greens, peppers, kalamata olives, feta, chickpeas and other veggies to give your body the nutrition it needs.
Per serving: 350 calories, 24 g fat (7 g sat fat), 24 g carbs, 7 g sugar, 740 mg sodium, 8 g fiber, 12 g protein
Boston Market: Rotisserie Chicken Bowl
Skip the mac and cheese at Boston Market and instead load your bowl with fresh steamed vegetables, corn, and/or garlic dill potatoes (if you're a serious mashed taters fan, ask for a half scoop). You can even request a double portion of veggies to get a super-dose of vitamins and fiber.
Per serving: Nutrition varies by side choices.
Culver's: ButterBurger "The Original"
We're not going to tell you to just order a salad from Culver's—but we are going to tell you to order from the "mindful choices" portion of the menu, and get a ButterBurger "The Original" with a side salad and fresh brewed unsweetened iced tea. You'll be satisfied and satiated with just the right amount of nutrition and fun.
Per serving: 490 calories, 19 g fat (8 g sat fat), 43 g carbs, 7 g sugar, 580 mg sodium, 2 g fiber, 22 g protein
Dairy Queen: Kid's Cone
Sometimes, you just need ice cream! When a sweet craving hits, go for a kid's size soft serve from Dairy Queen. It has less fat than other options, and just enough sugar to hit the spot.
Per serving: 160 calories, 4.5 g fat (3 g sat fat), 25 g carbs, 18 g sugar, 65 mg sodium, 4 g protein
Denny's: Loaded Veggie Omelet
Denny's has all the diner breakfast staples you love, as well as some healthier picks. When eggs call your name, the loaded veggie omelet will deliver flavor, protein, and nutritious familiarity; ask for a side of fruit instead of potatoes, and order whole wheat toast. You can also sub egg whites instead of whole eggs to lower the fat content, if that's your style.
Per serving: 500 calories, 38 g fat (12 g sat fat), 9 g carbs, 4 g sugar, 2 g fiber, 680 mg sodium, 29 g protein
Dunkin' Donuts: Wake-Up Wrap
Start your day off right by ordering a Dunkin' wake-up wrap. The lightest option is just egg and cheese, but if you like a little breakfast meat in the mix, bacon is your best bet (it has less saturated fat than even the turkey sausage!).
Per serving: 170 calories, 10 g fat (4 g sat fat), 14 g carbs, 1 g sugar, 410 mg sodium, 7 g protein
Einstein Bros: Bacon, Avocado, & Tomato
This bagel sandwich from Einstein Bros gives BEC and BLT vibes all at once, and it will definitely leave you satiated and satisfied. Fluffy egg whites, fresh tomato, crispy bacon, and avocado mash all combine on a toasty bagel (boost the nutrition by choosing a whole wheat or multigrain bagel option), and consider asking them to scoop out the bagel innards to make it a little lighter.
Per serving: 420 calories, 19 g fat, 47 g carbs, 18 g protein
Five Guys: Hamburger
Lettuce-wrapped burgers are great, but there's just something about a burger in a bun—made of bread! Order a hamburger from Five Guys, then try skipping the cheese and instead pack in flavor and nutrients by loading that baby up with all the lettuce, green peppers, grilled mushrooms, onions, and tomatoes your heart desires — they're all free, and a yummy way to get your veggies!
Per serving: 542 calories, 26 g fat (11 g sat fat), 39 g carbs, 8 g sugar, 2 g fiber, 380 mg sodium, 25 g protein
Papa John's: Garden Fresh Pizza
When it comes to getting the most bang for your nutrient buck, it's all about the veggies—and pizza is the perfect excuse to gobble some up. This is one of Papa John's meatless pies, and it's already topped with peppers, onions, mushrooms, tomatoes, and olives, but you can feel free to add even more goodness by tacking on extra spinach or hot peppers. You can have it made on their thin crust to lighten the load a little more (but OG crust is just fine in our book!).
Per serving: 190 calories, 6 g fat (3 g sat fat), 26 g carbs, 4 g sugar, 1 g fiber, 470 mg sodium, 7 g protein
Jack in the Box: Chicken Fajita Pita
This Jack in the Box pick is basically a handheld salad — fresh veggies, flame-grilled chicken and zesty salsa (if you're watching your sodium levels, ask for salsa on the side or extra veggies and no salsa) are all nestled into a whole grain pita pocket.
Per serving: 330 calories, 9 g fat (4.5 g sat fat), 35 g carbs, 4 g sugar, 4 g fiber, 790 mg sodium, 27 g protein
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
Watch Next
High-Protein Foods You Have to Try ASAP
Is Prebiotic Soda Actually Healthy?
A List of the Healthiest Fruits You Can Eat
How to Lose Weight Fast But Safely
