Top 20 Surprisingly Healthy Fast Food Items
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VOICE OVER: Phoebe de Jeu
WRITTEN BY: Savannah Sher
Believe it or not, some fast food items are surprisingly healthy. Our countdown includes Chick-fil-A, Taco Bell, Dunkin' Donuts, and more!
#20: Classic Roast Chicken Sandwich Arby's
It’s tough to find a fast food sandwich that comes in at under 400 calories, but Arby’s Classic Roast Chicken Sandwich perfectly fits the bill at 370 calories. It’s a perfect lunch option for those aiming to eat light, because it features thick slices of roasted—rather than fried—chicken, along with lettuce, tomato, and mayonnaise. If you want to reduce the calorie count even more, ask for it without mayo or request that it be put on the side so you can apply as much as you need.
#19: Jack’s Teriyaki Bowl - Chicken Jack in the Box
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Jack in the Box may be a burger spot, but that doesn’t mean they don’t have variety on their menu. One of their best healthy offerings is the Jack’s Teriyaki Bowl, which features chicken, rice and vegetables as well as teriyaki sauce. This means that most of your food groups are covered! The bowl includes 34 grams of protein and clocks in at 630 calories. Keep in mind, however, that it is pretty high in sugar and sodium. It also comes in a steak version, which is slightly higher in calories.
#18: Mediterranean Veggie Sandwich Panera Bread
A sandwich packed with fresh vegetables is tasty and ensures you’re getting your daily dose of veggies. Panera’s Mediterranean Veggie Sandwich features zesty piquante peppers, emerald greens, cucumber, tomatoes, red onions, and feta cheese. It’s topped with a cilantro jalapeno hummus for an extra boost of flavor and sits on thinly-sliced tomato basil bread. A half sandwich makes a lighter meal at 270 calories while the full version is more filling at 540 calories. Panera also has plenty of great picks for soups and side salads, which can be paired with the half sandwich for a well-rounded meal.
#17: Veggie Egg White Omelet Sandwich Dunkin' Donuts
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Sure, it’s nice to grab a glazed donut with your morning coffee, but Dunkin’ also has some great healthy options on the menu that provide more nutrients and will keep you full for longer. One of the best picks is their Veggie Egg White Omelet sandwich, which consists of egg whites, spinach, bell peppers, onions and aged white cheddar cheese on a multigrain thin flatbread. It only has 290 calories, so it’s light as well as nutritious. It includes 5 grams of fiber and 17 grams of protein.
#16: Grilled Chicken Sandwich Wendy's
At just 350 calories, Wendy’s Grilled Chicken Sandwich makes for a great light lunch. It includes an herb-marinated grilled chicken breast topped with spring mix and tomato to help you get in your servings of vegetables. The smoky honey mustard sauce adds plenty of flavor, so this sandwich doesn’t feel like diet food at all. Everything is on a warm toasted bun. Allergy sufferers should note that this dish does contain egg, wheat, soy, and milk. The sandwich will provide you with 33 grams of protein and plenty of potassium.
#15: Roast Beef Sandwich Subway
Roast beef has long been a popular option at Subway, and many fans were dismayed when the sandwich quietly disappeared from the menu in 2020. Luckily they can all rest easy because it’ll be back as of summer 2021. It’s no surprise that this is a top pick, especially for the health conscious. When made on 9-grain wheat bread, and topped with lettuce, tomatoes, green peppers, onions, and cucumbers, the six-inch version clocks in at just 320 calories. Of course, any sauces you add will raise the caloric value.
#14: String-Bean Chicken Breast Panda Express
Panda Express is beloved for its take on Chinese American cuisine, but many of the menu items can be just as heavy as a burger and fries. One smart pick for the health conscious is their String-Bean Chicken Breast dish, which features string beans, onions and chunks of chicken breast tossed together in ginger soy sauce before being grilled in a wok. It’s a small portion, designed to be served with a side dish, and has just 190 calories. It also includes four grams of fiber and 14 grams of protein.
#13: Protein Boxes Starbucks
Starbucks may be known for their coffee, but in recent years they’ve expanded their lunch offerings to include the now popular Protein Boxes. These boxes come in a number of varieties, including Cheese & Fruit, Grilled Chicken & Hummus, Eggs & Cheddar, PB&J, and more. The precise nutritional information varies depending on the box, but they all provide a variety of balanced snacks and include plenty of healthy fats, fruits and vegetables, and of course protein, as the name suggests. The Chickpea Bites & Avocado Protein Box is entirely plant based, making it a great choice for vegans.
#12: Egg McMuffin McDonald’s
Everyone’s familiar with this iconic and quintessential fast-food breakfast sandwich, but what you might not know is that it’s actually a pretty decent way to start your morning. Eggs are extremely high in good fats and proteins, and the yolks contain antioxidants like lutein, and vitamins like choline, which help with eye and brain health. Plus, if you skip the bacon and the greasy hash browns, you now have a relatively low-fat, high-protein energy-packed boost for your hectic workday mornings. Clocking in at around 290 calories, it’s also stuffed with about 30% of your daily recommended amount of protein, and only 12 grams of fat. Not too bad for the golden arches.
#11: Chicken Cool Wrap Chick-fil-A
When it comes to fast food, it can be a struggle to find something that’s both healthy and super tasty. But Chick-fil-A’s Chicken Cool Wrap delivers on both counts. The sliced chicken breast is grilled, rather than fried, which is already a big step in the right direction. The chicken is wrapped in green leaf lettuce, and sprinkled with shredded Monterey Jack and Cheddar cheeses. This bundle of deliciousness is rolled up in a flaxseed flour wrap. It’s low in calories, with just 350, and quite high in protein, with 42 grams. So dig in without guilt!
#10: Chili Wendy's
While Wendy’s isn’t exactly known for the healthiest food options, it might shock you to know that their rich and meaty chili is actually a solid fast-food option to grab. Not only is it one of the more vegetable-heavy options at the fast food chain, but it’s loaded with something a vast amount of fast food lacks: fiber. Along with the protein from the ground beef, the chili’s kidney beans provide another awesome source of protein as well as essential fibers that your normal burger and fries combo isn’t going to offer.
#9: Shroom Burger Shake Shack
Shake Shack is known for their pared down menu, featuring largely burgers, fries, and shakes. While they definitely aren’t offering any salads or healthy wraps, they do offer the Shroom Burger, which uses a portobello mushroom in place of a meat patty. While many portobello burgers feature a grilled mushroom, this one is fried and stuffed with melted muenster and cheddar cheeses so you definitely won’t feel like you’re eating health food. It’s topped with lettuce, tomato, and ShackSauce, and will run you up 550 calories, providing 18 grams of protein.
#8: Fuji Apple Salad with Chicken Panera Bread
Not all fast food salads are created equally, but Panera has some of the best options available. They have tons of tasty and filling options, including the Strawberry Poppyseed Salad with Chicken and the Green Goddess Cobb Salad with Chicken. But the Fuji Apple Salad with Chicken stands out from the rest, perfectly balancing sweet and savory for delicious results. The chicken used is raised without the use of antibiotics and the salad includes a blend of arugula, baby kale, and romaine. It’s topped with Gorgonzola cheese and a sweet white wine vinegar dressing.
#7: Apple Pecan Salad Wendy's
Wendy’s is another fast food chain known for making awesome salads, and their Apple Pecan Salad has been a popular menu item for years. The base is made up of Wendy’s signature lettuce blend and the salad includes crisp red and green apples, dried cranberries, roasted pecans, crumbled blue cheese, and freshly grilled chicken breast. The Pomegranate Vinaigrette dressing adds another note of sweetness. It includes 460 calories, 39 grams of protein, and lots of potassium. Do note that it contains allergens including tree nuts, milk, and soy.
#6: Sous Vide Egg Bites Starbucks
Sometimes you want something a little lighter than a scone or croissant with your morning latte. That’s where Starbucks’s egg bites come in. They’re cooked via sous vide, a French technique of slow cooking in moderately warm water. There are currently three varieties of egg bites on the menu, including Kale & Portabella Mushroom, Bacon & Gruyere, and Egg Whites & Roasted Red Pepper. Nutritional information varies depending on the specific product you choose. But they’re all packed with protein and make a great low calorie choice.
#5: Protein Style Hamburger In-N-Out Burger
Popular burger chain In-N-Out Burger is known for their menu’s simplicity—they basically serve burgers, fries and milkshakes without any frills. If you’re trying to eat healthy, this can be a tough menu to contend with, but you can come out on top by asking for your burger “Protein Style”. That means it’ll be put in a lettuce wrap rather than a bun, saving you carbs and calories. This is a particularly great pick for those attempting low carb or ketogenic diets. A simple Protein Style burger is just 240 calories while the regular version is 390 calories.
#4: Beyond Burger A&W
Beyond Meat has provided an incredible option for vegetarians and vegans to enjoy a juicy burger without the guilt. Many fast food chains have jumped on the Beyond trend, and A&W has one of the most delicious versions available. Their Beyond Burger is plant based but maintains the look and taste of real meat. It’s also lower in calories than your average burger, with just 390. It features 22 grams of protein, so it’ll be sure to be a filling meal. Be aware that it does contain some allergens, including wheat, soy, soy lecithin, and gluten.
#3: Veggie Delite Subway
For a light fast food option that can be made either vegetarian or vegan, consider Subway’s Veggie Delite sandwich. This simple sandwich can be filled with any combination of vegetables you choose from the menu, including lettuce, tomatoes, peppers, onions and cucumbers. The six-inch version has only 162 calories before you add the sauce of your choice when it’s made with a nine-grain bun. Adding swiss or cheddar cheese will add calories but will also make the meal more filling and protein-rich. The best part is, it’s also one of the least expensive offerings on the menu.
#2: Chicken Burrito Supreme Taco Bell
Sometimes you’re in the mood for a fresh garden salad, but other times you don’t want to feel like you’re eating health food. Taco Bell’s Burrito Supreme with chicken perfectly straddles the line between nutritious and delicious, providing the best of both worlds. The soft flour tortilla is filled with marinated grilled chicken, seasoned refried beans, tangy red sauce, shredded lettuce, cheddar cheese, diced onion, diced tomatoes and reduced fat sour cream. The burrito has 365 calories, 16 grams of protein, five grams of fiber, and 25 percent of your daily iron.
#1: Vegetarian Burrito Bowl Chipotle
Chipotle has exploded in popularity in the last decade, and their burrito bowls have long been a popular choice for those avoiding wheat since they’re served on a bed of rice rather than in a tortilla. Today, you’ll find meat options as well as the Vegetarian Burrito Bowl, which is packed with veggies. Choose from either white or brown cilantro lime rice, or choose an even healthier option with cilantro lime cauliflower rice. Adding black beans or pinto beans packs in more protein and makes the dish more filling.
