11 Best Healthy Fast Food Options | Garage Gym Reviews (2024)

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Try as we might, preparing every meal at home is sometimes just not realistic. Living a full and busy life means that we have to eat on the go every now and then. But don't worry if the fast food drive gives you pause. Many fast food restaurants have menu options to suit your healthy eating style:fast food with high protein content, everyone? – and stay on track to achieve your fitness goals.

I'm a registered dietitian nutritionist (RDN) with years of clinical experience, so I've seen firsthand how our food choices can affect our overall health. I have a passion for helping people embrace their health through nutrition, but I also like to keep it realistic. There is no such thing as a perfect diet and we all have unique, individualized nutritional needs.

When used sensibly, fast food can fit into a healthy diet. In this article, we'll look at the nutrition behind some of the best healthy fast food products out there. And while these are not the only menu items that can servethe needs of the body, they're a good place to start the conversation. So let's take a look at them!

Medical Disclaimer: This article is for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider

11 best healthy fast food products

Below we've put together a list of some of the most popular fast food chains and some of their healthy menu options. Because "healthy" is a subjective term, you'll notice that there's no set pattern to this list. While some menu items are lower in calories or fat, most of this list focuses on finding an appropriate balance between themegg white, carbohydrates and fats.

1. Chick-fil-A grilled nuggets

Chick-fil-A's8 pieces of grilled nuggets¹putting a healthy twist on their infamous fried chicken nuggets. Eight of these grilled nuggets provide about 130 calories, so you'll have plenty of room to add more menu items as you put together a balanced meal or snack. Do you need something with more calories and carbs? Consider trying their grilled chicken sandwich.

2. Chipotle Kiptaco's

Chipotle Mexican Grill has an extensive list of burritos, burrito bowls, tacos and salads, but theirsChicken Tacos²stands out as a healthy meal on the go. Compared to other items on the menu they are relativelow in caloriesand packed with proteins. Plus, there are only 310 milligrams of sodium in three tacos. If you want to add some healthy fats, consider adding guacamole or some fajita veggies for extra fiber.

3. Subway Tuna Sub

When it comes to healthy eating, subs can be misleading. Many of us assume that a sandwich is a healthy option, but deli foods can contain a lot of hidden calories and sodium. That6-inch tun-sub³is high in fat compared to some other Subway menu items, but it has a good balance of all macronutrients. Plus, you can customize your sub by adding veggies like cucumbers, red peppers, onions, and more.

4. Dunkin’ Donuts Wake-Up Wrap

If you stop by Dunkin' Donuts for a cup of coffee on your way to work, consider trying one of theirWake-up wrap with turkey sausage⁴to add some protein to your morning commute. Wraps are made to order with eggs, cheese and protein of your choice, making them one of the best healthy fast food breakfasts.

A wrap made with turkey sausage provides 11 grams of protein and only 15 grams of carbohydrates. However, each wrap contains 680 milligrams of sodium, so if your Wake-Up Wrap is part of a balanced meal, consider adding fruits, vegetables or other low-sodium items to increase the satiety of your meal.

5. Jimmy John's kalkoentom

Of8-inch turkey Tom sub on baguette⁵from Jimmy John's makes a satisfying meal in an instant. The 8-inch sub provides 23 grams of protein and only 480 calories. You can dress it up with added vegetables, but be aware of the hidden calories in vinaigrettes and other sauces. Plus, a sub contains well over half of the recommended daily sodium intake, so you'll need to watch your intake for the rest of the day.

6. KFC Original Recipe Chicken Breast

KFC is known for their fried chicken, so of course we had to find a way to include it here. TheirOriginal recipe for chicken fillet⁶is a protein-rich main dish with a low carbohydrate content. You can chop it up and add it to a salad or enjoy it as a sandwich on a whole wheat bun.

It's important to note that fried chicken has a higher fat content than grilled chicken and often a higher sodium content, so you may have to be strategic about the days you put it on your menu. KFC's chicken breast contains 1,190 milligrams of sodium, which is more than half the recommended amountdaily sodium intake⁷. But if you've had a tough sweaty day and need to replace some sodium, a piece of fried chicken from KFC can be especially tasty.

7. McDonald's-hamburger

When it comes to healthy fast food options, McDonald's doesn't usually come to mind. So it may be surprising that aClassic McDonald's burger⁸can be part of a healthy fast food order. The Classic Hamburger actually contains less fat and sodium than many other menu items, including the Egg McMuffin and Chicken McNuggets. And with just 250 calories, you have room to add more foods that can boost the protein content of your meal.

8. Panera Bread Avocado, Egg White, Spinach & Cheese Sandwich

Panera-broodAvocado, egg whites, spinach and cheese on a sprouted grain bagel⁹is a delicious fast food meal for a busy morning. With 19 grams of protein and 14 grams of mostly healthy fats, it's a satisfying and filling breakfast option. Plus, it's topped with fresh vegetables that add flavorfiber.

9. Starbucks Turkey Bacon, Cheddar and Egg White Sandwich

Starbucks is best known for its coffee selection, but they also have a fairly nutritious food menu. If you're having a hard time choosing among the many healthy options available, consider giving it a tryTurkey bacon, cheddar and egg white sandwich¹⁰as one of the best healthy fast food breakfasts.

It is a delicious breakfast sandwich served on an English wheat muffin and can easily be added to a balanced meal. Plus with only 230 calories and 28 grams of carbs per sandwich space so you can add more food items like a small fruit cup or a salad.

10. Taco Bell Soft Chicken Taco

Taco Bell's menu is generally high in sodium and many of their menu items are high in fat. But theirsSoft chicken taco¹¹It can be fine to grab a pinch when you need a snack to tide you over until your next meal. If you want to eat a complete meal on the go, consider adding black beans to the taco for a boostegg whiteand fiber, or order it "Fresco style," which replaces cheese and heavy sauces with salsa.

11. Wendy's Junior-hamburger

Finding fast food burgers that fit your healthy eating goals can be a challenge, but Wendy'sJuniorhamburger¹²makes it easy to see your portion sizes. The Junior Hamburger may not be as hefty as some of Wendy's other menu items, but it packs a punch. Each burger contains about 250 calories, but only 11 grams of fat and 420 milligrams of sodium. Enjoy it on its own for a protein boost, or combine it with a salad as part of a balanced meal. And if you prefer a cheeseburger, Wendy's also offers a Junior Cheeseburger.

Best Healthy Fast Food: Final Thoughts

Sometimes diet culture makes us think that fast food is completely forbidden. While it may not be something we should eat every day, enjoying a meal on the go can provide certain benefits. For example, as a dietitian, I would rather you choose one of the best healthy fast food options than skip the meal altogether.

And if your fast food order includes items that aren't traditionally considered "healthy," don't beat yourself up. Nutrition is more than just nourishing our bodies. It is cultural, social and much more. Sharing fries with a friend will obviously limit your calorie intake, but it's also an opportunity for community and to create a fun memory.

Focus on your long-term health and eat the best you can. If you have questions about your individual nutritional needs, consider contacting an RDN. And remember:

• Low calories does not necessarily mean healthy.
• Try to order just the main course instead of the combination.
• Consider total fat versus saturated fat in a fast food item.
• Check the sodium content of fast food menu items you are considering.
• Condiments such as ketchup, hummus, sour cream, vinaigrettes, etc. can all add calories and sodium to your meal, so keep portion sizes in mind.

If you're a vegan or dairy-free eater, we also recommend salting some of itbest vegan protein powderson the road with you. As long as it's kept out of direct sunlight (maybe cover it with a blanket in the trunk), it will last a few weeks in your car and can help you prepare a delicious meal.protein shakein no time.

Best Healthy Fast Food: Q&A

References

1. Order food: Chick-fil-A. 8 pieces of grilled chicken nuggets. (n.d.). Retrieved January 27, 2023 fromhttps://order.chick-fil-a.com/menu/mobile-entrees/grilled-nuggets
2. Nutrition Calculator - Tacos. Chipotle. (n.d.). Retrieved January 27, 2023 fromhttps://www.chipotle.com/nutrition-calculator/tacos
3. Metro order. Tun Sub. (n.d.). Retrieved January 27, 2023 fromhttps://www.subway.com/en-US/restaurant/44221-0/customizer/productSummary/4266/category/1
4. Wake-up wrap®: Unwrapping perfection: Dunkin'®. Unpacking perfection | Dunkin'®. (n.d.). Retrieved January 27, 2023 fromhttps://www.dunkindonuts.com/da/menu/sandwiches-and-more/product-wake-up-wrap-id2000105
5. JJ's menu. Jimmy John's menu: Freaky Fresh & Freaky Fast Sandwiches. (n.d.). Retrieved January 27, 2023 fromhttps://www.jimmyjohns.com/menu/originals/turkey-tom
6. Complete Nutrition Guide – KFC. Kentucky fried chicken. (n.d.). Retrieved January 27, 2023 fromhttps://www.kfc.com/full-nutrition-guide
7. How Much Sodium Should I Eat Per Day?www.hart.org. (2022, July 22). Retrieved January 28, 2023 fromhttps://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
8. Hamburger: Our classic burger. McDonald's. (n.d.). Retrieved January 27, 2023 fromhttps://www.mcdonalds.com/us/en-us/product/hamburger.html
9. Avocado, egg white and spinach. Panera bread. (n.d.). Retrieved January 27, 2023 fromhttps://www.panerabread.com/en-us/menu/products/avocado–egg-white–spinat.html
10. Turkey bacon, cheddar and egg white sandwich. Starbucks Coffee Company. (n.d.). Retrieved January 27, 2023 fromhttps://www.starbucks.com/menu/product/368/single/nutrition
11. Complete nutritional information. Taco Bell Nutrition Facts. (n.d.). Retrieved January 27, 2023 fromhttps://www.tacobell.com/nutrition/info