19 Healthy Fast Food Picks for Busy Lifestyles

Navigating the fast-paced culinary lanes of fast food restaurants can be a challenge for those trying to maintain a balanced diet. While typically known for meals high in calories and saturated fat, a closer look reveals that some fast food restaurant menus offer nutritious fast food options. These choices allow individuals to adhere to their dietary goals without sacrificing convenience, especially when time constraints or limited access to home-cooked meals push them towards quicker options. Selecting dishes that are lower in sodium and fat, yet rich in nutrients like fiber and protein, becomes essential in making healthier choices on the go.

In this article, we delve into 19 healthy fast food picks that cater to busy lifestyles without compromising on nutritional value. From salads and grilled chicken to whole grains and low calorie snacks, each recommendation is aimed at providing a balanced meal under 500 calories. Highlighting options such as soups with high protein and fiber, whole grain bread for sandwiches, and lean protein selections, the article will guide readers through making informed choices. By focusing on adding nutritious items instead of merely eliminating unhealthy ones, one can enjoy the convenience of fast food while staying aligned with health objectives.

Table of Contents

1. Grilled Chicken Salad

Grilled chicken salads are a staple on the menus of many fast food restaurants, offering a lighter, protein-rich option for health-conscious diners. Below is a comprehensive list of various grilled chicken salads available, each with specific calorie counts and nutritional information, making it easier for those on the go to make informed decisions.

Comparison of Grilled Chicken Salads at Popular Fast Food Chains

Restaurant	Salad Name	Calories	Total Fat (g)	Saturated Fat (g)	Cholesterol (mg)	Sodium (mg)	Car (g)	Fiber (g)	Sugars (g)	Protein (g)
Arby’s	Roast Turkey Farmhouse Salad	230	–	–	–	–	–	–	–	–
Subway	Italian BMT Salad	230	–	–	–	–	–	–	–	–
Carl’s Jr.	Charbroiled Chicken Salad	280	–	–	–	–	–	–	–	–
Subway	Veggie Delite Salad	288	–	–	–	–	–	–	–	–
Chick-fil-A	Grilled Market Salad	330	–	–	–	–	–	–	–	–
McDonald’s	Southwest Grilled Chicken Salad	350	–	–	–	–	–	–	–	–
Subway	Sweet Onion Chicken Teriyaki Salad	415	–	–	–	–	–	–	–	–
Wendy’s	Strawberry Mango Chicken Salad (Full Size)	470	–	–	–	–	–	–	–	–
McDonald’s	Bacon Ranch Salad with Buttermilk Crispy Chicken	490	–	–	–	–	–	–	–	–
Sweetgreen	Guacamole Greens	515	31	5	58	334	29	14	3	27
Panera	Asian Sesame Salad with Chicken	410	22	3	70	800	29	6	7	27
Saladworks	Southwest Chipotle Ranch Salad without Dressing	440	25	8	85	710	27	6	6	28
Chipotle	Steak Salad with Black Beans, Fajita Vegetables, Tomatillo-Green Chili Salsa	330	8	2.5	80	965	35	11	7	31

This table provides a snapshot of the nutritional content of various grilled chicken salads, highlighting the diversity in calorie counts and nutritional values across different fast food chains. By choosing salads with lower calories and higher protein content, diners can enjoy a nutritious meal that aligns with their dietary goals.

2. Veggie Burger

Veggie burgers have become a popular choice at fast food restaurants for those seeking healthier alternatives to traditional meat patties. These burgers often feature a variety of ingredients like black beans, soybeans, and an assortment of vegetables, providing a nutritious option rich in protein and fiber. However, it’s important to consider their nutritional profiles, as some can be high in calories, sodium, and fat.

Nutritional Overview of Popular Veggie Burgers

Restaurant	Burger Name	Calories	Total Fat (g)	Saturated Fat (g)	Sodium (mg)	Carbohydrates (g)	Fiber (g)	Sugars (g)	Protein (g)
BurgerFi	VegiFi Burger	520	25	9	820	57	7	11	18
Burger King	Veggie Burger	390	17	2.5	980	41	5	–	21
TGIF	Sedona Black Bean Burger	1240	76	–	3460	–	–	–	–
White Castle	Veggie Slider with Ranch	270	18	–	470	–	–	–	–
Rock Bottom	Veggie Burger with Chipotle Mayo	895	47	–	2285	–	–	–	–
Carl’s Jr.	Portobello Mushroom Six Dollar Burger	880	53	–	1760	–	–	–	–
Houlihan	Veggie Burger	780	44	–	1936	–	–	–	–
Smashburger	Black Bean Burger	640	33	–	2610	–	–	–	–

Tips for Choosing Healthier Veggie Burgers

Check Protein Content: Opt for burgers with higher protein content, such as those made from black beans or soybeans. This can aid in satiety and provide essential nutrients.
Mind the Sodium: Many veggie burgers can contain high levels of sodium. It’s advisable to look for options with lower sodium content, especially for those monitoring their intake for health reasons.
Consider Calorie Count: While veggie burgers are often perceived as a lower-calorie option, some can be quite high in calories due to added fats and toppings. Choosing simpler burgers or those with fewer high-calorie add-ons can be beneficial.
Fat Content: Pay attention to the amount of total and saturated fats. Opting for burgers with more mono- and polyunsaturated fats can be a healthier choice.
Bun Alternatives: To further reduce calorie intake and improve nutritional value, consider replacing the bun with lettuce or opting for a whole-grain bun.

By being mindful of these factors, diners can enjoy a delicious and nutritious veggie burger that aligns with their dietary preferences and health goals.

3. Grilled Chicken Wrap

Grilled Chicken Wraps at fast food establishments like McDonald’s offer a lighter, healthier option for those seeking nutritious fast food. The wrap combines several ingredients to create a balanced meal that is both satisfying and low in calories.

Nutritional Breakdown of the Grilled Chicken Wrap at McDonald’s

Here’s a detailed look at the nutritional content of the Grilled Chicken Wrap offered by McDonald’s:

Ingredient	Calories (kcal)	Fat (g)	Saturated Fat (g)	Carbohydrates (g)	Sugar (g)	Fiber (g)	Protein (g)	Salt (g)
Iceberg Lettuce	1	–	–	–	–	–	–	–
Tomato Ketchup	7	–	–	–	–	–	–	–
Small Tortilla	121	–	–	–	–	–	–	–
Grilled Chicken	53	–	–	–	–	–	–	–
Total	181	2.1	0.8	26	3.0	1.5	13	0.79

Ingredients and Allergens

The Grilled Chicken Wrap includes a variety of ingredients, each contributing to the flavor and nutritional value:

Chicken Breast Meat: A lean source of protein, seasoned with natural flavorings, starches, dextrose, salt, and pea fiber.
Buckwheat Flour and Yeast Extract: Used in the tortilla, providing a slight nutty flavor and additional nutrients.
Acidity Regulator (Citric Acid): Ensures the freshness and safety of the wrap.

It’s important for consumers with allergies to note that the wrap may contain traces of allergens such as cereals containing gluten, milk, sesame seeds, barley, and rye.

Choosing a Healthy Fast Food Option

When opting for a Grilled Chicken Wrap, consider the following tips to keep your meal healthy and aligned with dietary goals:

Watch for Hidden Calories: Although the wrap itself is low in calories, additional condiments or side items can increase the calorie count significantly.
Balance Your Meal: Pair the wrap with a side of fresh fruit or a salad rather than high-calorie fries or sugary drinks.
Allergen Awareness: Always check for potential allergens, especially if you have specific dietary restrictions or allergies.

The Grilled Chicken Wrap is an excellent choice for those seeking a quick, healthy, and satisfying meal, making it easier to maintain a balanced diet even when opting for fast food options.

4. Quinoa Bowl

Quinoa bowls have surged in popularity as a staple of healthy fast food, offering a versatile and nutritious option for those on the go. These bowls typically combine cooked quinoa with a variety of toppings ranging from vegetables to proteins, creating a balanced meal packed with nutrients.

Kelly Jones’ Quinoa Power Bowl

Kelly Jones’ Quinoa Power Bowl is a prime example of how simple ingredients can be transformed into a powerful meal. It includes:

Cooked Quinoa: A complete protein source that also provides fiber and iron.
Black Beans and Garbanzo Beans: Excellent sources of protein and fiber that help in feeling full and satisfied.
Mixed Greens: Adds crunch and a variety of vitamins and minerals.
Lemon Garlic Tahini Sauce: A flavorful dressing made from tahini, lemon juice, garlic powder, salt, and paprika, which adds a creamy texture and vibrant taste to the bowl.

Mediterranean Quinoa Bowl

Another popular choice is the Mediterranean Quinoa Bowl, which includes:

Cooked Quinoa: Serves as the base of the bowl.
Spiced Roasted Chickpeas: Provides a crunchy, protein-rich topping.
Cherry Tomatoes and Cucumbers: Offer freshness and a juicy crunch.
Avocado: Adds healthy fats and creaminess.
Garlic Yogurt Sauce: Made from Greek yogurt, garlic, olive oil, and fresh lemon juice, providing a tangy flavor.
Pickled Red Onions: Give a sharp, sweet edge.
Fresh Parsley and Mint: Enhance the bowl with fresh, herbal notes.
Aleppo Pepper Flakes: Spice up the bowl with a mild, fruity heat.

Customization Tips

Quinoa bowls are highly customizable, making them perfect for a quick lunch or a hearty dinner. Here are some tips for personalizing your quinoa bowl:

Choose Your Base: Start with plain quinoa or try a flavored variety like garlic or herb-infused.
Pick Your Protein: Options can include grilled chicken, tofu, or legumes like lentils and beans.
Load Up on Vegetables: Add both raw and cooked vegetables for a variety of textures and flavors.
Select Your Sauce: Dress it up with sauces like tahini, pesto, or vinaigrette to add moisture and richness.
Add Healthy Fats: Incorporate avocados, nuts, or seeds for added texture and nutritional benefits.

Health Benefits

Quinoa bowls not only satisfy hunger but also provide several health benefits:

High in Protein: Essential for muscle repair and growth.
Rich in Fiber: Aids in digestion and prolongs satiety.
Full of Essential Nutrients: Includes vitamins and minerals necessary for overall health.
Versatile and Diet-friendly: Easily adaptable to fit gluten-free, vegan, or other dietary preferences.

Quinoa bowls are a testament to the versatility and convenience of healthy eating, making them a perfect choice for those seeking nutritious fast food options.

5. Turkey Sandwich

Turkey sandwiches are a popular choice among health-conscious diners at fast food restaurants, offering a balance of flavor and nutrition. Several chains provide a range of turkey sandwich options, each catering to different dietary preferences and calorie requirements.

Overview of Turkey Sandwich Options at Various Restaurants

Panera Bread

Panera Bread’s menu includes three turkey sandwich variations:

Deli Turkey Sandwich
Roasted Turkey & Avocado BLT
Bacon Turkey Bravo Sandwich

These sandwiches are made with turkey that is roasted and raised without antibiotics, ensuring a healthier option. The calorie count varies from 300 for a half sandwich to 1000 for a whole sandwich.

Capriotti’s

Known for slow-roasting whole turkeys, Capriotti’s offers:

Homemade Turkey
Cole Turkey
The Bobbie

Calorie counts at Capriotti’s range from 520 to 1180, depending on the sandwich size and toppings.

Subway

Subway provides a customizable Oven-Roasted Turkey sandwich, with a starting calorie count of 240 for a six-inch sub.

Jersey Mike’s

Jersey Mike’s features the Turkey and Provolone sandwich, customizable with various toppings. Calories can range from 310 to over 1700 based on size and toppings.

Jimmy John’s

Options at Jimmy John’s include:

Beach Club (turkey and avocado)
Club Lulu (turkey and bacon)

These sandwiches range from 501 to over 1700 calories, depending on size and toppings.

Earl of Sandwich

Earl of Sandwich offers:

Earl’s Club
Holiday Turkey
Turkey, Apple, and Brie Sandwich

Calories range from 460 to 710.

Potbelly

Potbelly’s menu includes:

Turkey Breast
Turkey Avo sandwiches

These range from 520 to 640 calories, depending on the size and toppings.

McAlister’s Deli

McAlister’s Deli features the Rachel sandwich, which includes turkey, sauerkraut, Swiss cheese, and Thousand Island dressing, totaling 660 calories.

Schlotzsky’s

Schlotzsky’s offers various turkey sandwiches:

Turkey Bacon Club
Smoked Turkey Breast
Smoked Turkey Avocado
Fiesta sandwich with smoked turkey

Calories range from 360 to 850 depending on the size and toppings.

Tips for Choosing Healthier Turkey Sandwiches

When selecting a turkey sandwich, consider these guidelines to maintain a healthier diet:

Opt for Vegetarian Options: Where possible, consider adding more vegetables to the sandwich for added nutrients.
Order Smaller Sizes: Choose half sandwiches or smaller portions to control calorie intake.
Skip the Wraps: Traditional bread can sometimes be a healthier choice than wraps, which may contain hidden calories.
Consider an ‘Un-Wich’: Some restaurants offer sandwich contents wrapped in lettuce instead of bread, reducing carbohydrate intake.
Request Additional Vegetables: Adding more vegetables can enhance the nutritional value of the sandwich.
Limit Consumption: Be mindful of the frequency of fast food intake to maintain a balanced diet.

By keeping these tips in mind, diners can enjoy delicious and nutritious turkey sandwiches that align with their health goals, making it easier to maintain a balanced diet even on the go.

6. Veggie Pizza

Veggie pizzas, a popular choice among health-conscious individuals, offer a flavorful way to enjoy a classic fast food with a nutritious twist. The calorie content and overall nutritional value of these pizzas can vary significantly depending on the crust type and the variety and amount of toppings used.

Caloric Content and Nutritional Information

A typical slice of veggie pizza on a thin crust, adorned with toppings like bell peppers, onions, and mushrooms, generally contains between 200 to 300 calories. This can make it a suitable option for those monitoring their calorie intake. Here’s a closer look at some specific offerings from popular chains:

Domino’s

14″ Thin Crust Veggie Pizza (1/4 of the pizza):
- Calories: 340
- Total Carbohydrates: 29g
- Protein: 14g
- Total Fat: 18g
- Saturated Fat: 8g
- Cholesterol: 40mg
- Sodium: 650mg

Little Caesars

14″ Original Round Meat and Vegetable Pizza (0.75 slice, about 86g):
- Calories: 197
- Protein: 20.1%
- Carbohydrates: 38.5%
- Fats: 41.4%

Sheetz Signature Pizza

Veggie Pizza (per serving):
- Calories: 1440
- Net Carbohydrates: 158g
- Added Sugars: 4.5 teaspoons
- Saturated Fat and Sodium: Over 50% of the daily recommended intake

Papa John’s

Veggie Pizza (1/8 of a large pizza):
- Calories: 280.0
- Carbohydrates: 39.0g
- Fat: 9.0g
- Protein: 11.0g
- Cholesterol: 20.0mg
- Sodium: 700.0mg
- Net Carbs: 37g

Considerations for Healthier Choices

When choosing a veggie pizza, consider the following to maintain a healthier diet:

Crust Options: Opt for a thin crust which generally contains fewer calories than a thick or stuffed crust.
Cheese Moderation: Request less cheese to reduce saturated fat and calorie intake.
Vegetable Variety: The more colorful the vegetables, the broader the range of nutrients provided.
Watch the Sodium: Some veggie pizzas can still be high in sodium, so it’s worth checking this if you have dietary restrictions related to sodium intake.

Veggie pizzas offer a delightful way to enjoy a nutritious meal, combining the convenience of fast food with a healthier profile. By making informed choices about crust, toppings, and portion size, it’s possible to incorporate this popular dish into a balanced diet.

7. Bean Burrito

Bean burritos are a popular choice at fast food establishments for those seeking a hearty yet nutritious meal option. Typically filled with beans and other ingredients like rice and cheese, they offer a good balance of macronutrients, making them a satisfying choice for a quick meal.

Nutritional Content of Fast Food Bean Burritos

The nutritional value of bean burritos can vary significantly depending on the ingredients and the size of the burrito. Here’s a breakdown of the nutritional content found in various types of bean burritos:

Standard Fast Food Bean Burrito

Calories: 379
Total Fat: 27% of calories
Carbohydrates: 61% of calories
Protein: 14% of calories

Generic Fast Food Bean Burrito

Calories: 446
Total Fat: 13.5g
Saturated Fat: 6.9g
Total Carbohydrate: 71.4g
Protein: 14.1g
Sodium: 43% DV
Calcium: 8% DV
Iron: 25% DV
Potassium: 14% DV

Large Bean and Cheese Burrito from America’s Taco Shop

Calories: 670
Carbs: 42% (75g)
Fat: 44% (35g)
Protein: 14% (26g)
Calcium: 60% DV (600mg)
Iron: 34% DV (3mg)

TACO BELL, Bean Burrito

Calories: 387
Total Fat: 11g
Saturated Fat: 4.3g
Total Carbohydrate: 58g
Dietary Fiber: 7.8g
Sugar: 3.2g
Protein: 14g
Sodium: 35% DV
Vitamin A: 14% DV
Vitamin B9 (Folic Acid): 31% DV
Vitamin B12: 12% DV
Vitamin C: 31% DV
Calcium: 18% DV
Iron: 24% DV
Magnesium: 15% DV
Phosphorus: 24% DV
Potassium: 10% DV
Selenium: 35% DV
Zinc: 14% DV

Choosing Healthier Bean Burritos

When selecting a bean burrito, consider these tips to ensure you are making a healthier choice:

Opt for Whole Grains: Choose burritos made with whole grain tortillas to increase your intake of fiber.
Watch the Sodium: Bean burritos can be high in sodium. Look for options with lower sodium content or ask for no added salt.
Add Vegetables: Enhance the nutritional value by adding vegetables like lettuce, tomatoes, and peppers.
Limit High-Calorie Add-ons: Be mindful of high-calorie additions such as cheese and sour cream. Opt for smaller amounts or ask for them on the side.
Protein Choices: Consider the type of beans used; black beans and pinto beans are excellent sources of protein and fiber.

Bean burritos offer a versatile and convenient meal option for those seeking nutritious fast food. By understanding the nutritional content and making informed choices, you can enjoy this popular dish as part of a balanced diet.

8. Sushi Rolls

Sushi rolls, a staple in Japanese cuisine, have become a popular choice worldwide for those seeking a nutritious meal. These rolls often consist of vinegared rice paired with various fillings, including raw fish and vegetables, wrapped in nori (seaweed). The combination of these ingredients not only offers a delightful taste but also provides a balanced meal with carbohydrates, protein, and essential nutrients.

Types of Sushi Rolls and Their Nutritional Benefits

Sushi rolls come in various forms, each with different ingredients and nutritional profiles. Here are some common types:

Hosomaki Rolls: These are thin rolls containing a single ingredient like tuna (Tekka Maki), cucumber (Kappa Maki), or pickled radish (Shinko Maki). Due to their simplicity, they generally contain fewer carbohydrates and calories.
Naruto Rolls: Featuring fish or vegetables wrapped in thinly sliced cucumber instead of rice, Naruto rolls are an excellent low-carb option.
Nigiri and Sashimi: Nigiri consists of a slice of raw fish atop a mound of vinegared rice, while sashimi refers to slices of raw fish alone. These options are suitable for those monitoring their carbohydrate intake.

Nutritional Content of Select Sushi Rolls

A detailed look at the nutritional content of various sushi rolls can help guide healthier choices:

Sushi Roll Type	Ingredients	Calories	Total Fat (g)	Carbohydrates (g)	Protein (g)
Tekka Maki (Tuna Roll)	Tuna, rice, nori	184	2	27	24
Kappa Maki (Cucumber)	Cucumber, rice, nori	136	0	30	6
Naruto Roll (Tuna)	Tuna, cucumber, no rice	110	1	4	20
Brown Rice Tuna Avocado	Tuna, avocado, brown rice, nori	400	8	60	20

Health Considerations and Tips

While sushi can be a healthy choice, there are several factors to consider to maximize its nutritional benefits:

Mind the Additives: Be cautious of rolls containing creamy sauces or tempura, as these add unnecessary calories and fats.
Opt for Simplicity: Choose rolls with fewer ingredients and avoid those with added sauces or fried components.
Watch Your Portions: Sushi can be moreish, but it’s important to pay attention to portion sizes, especially when consuming rolls with higher calorie contents.
Consider Your Condiments: Soy sauce is high in sodium, and wasabi and pickled ginger can also contain additives. Opting for reduced-sodium soy sauce and using condiments sparingly can help maintain a healthier meal.
Include Healthy Sides: Pair sushi with sides like miso soup or a house salad to increase the meal’s nutritional value without significantly boosting calorie intake.

By choosing the right types of sushi and being mindful of the ingredients and condiments, sushi enthusiasts can enjoy this delicious and traditionally healthy fast food option while adhering to their dietary goals.

9. Smoothie Bowls

Smoothie bowls offer a visually appealing and potentially nutritious option for a quick meal, especially popular in healthy fast food choices. However, they can vary widely in terms of nutritional content, often containing high amounts of sugars and calories. Here’s a closer look at some popular smoothie bowls from well-known establishments and tips for making healthier choices.

Nutritional Content of Popular Smoothie Bowls

Bowl Name from Smoothie King	Calories	Fat (g)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)	Sodium (mg)	Caffeine (mg)
Açai Cocoa Haze Bowl™	610	21	105	11	61	6	150	8
Coco Pitaya-Yah Bowl™	520	19	84	13	63	8	135	8
Go Go Goji Crunch™ Bowl	540	15	99	8	60	4	170	0
Bee Berry Sting™ Bowl	440	7	90	10	71	7	120	0
Berry Goji Getaway™ Bowl	540	18	92	9	59	4	80	0
PB Swizzle™ Bowl	620	22	103	11	58	7	170	0
Hive Five™ Bowl	460	10	90	11	72	7	65	0
PB Delight™ Bowl	520	13	93	11	67	10	190	0

Healthier Smoothie Bowl Choices

To make smoothie bowls a healthier part of your diet, consider the following tips:

Base Selection: Opt for unsweetened plant-based milks instead of sugary fruit juices to reduce sugar intake.
Protein and Fat: Incorporate ingredients like nut butters or Greek yogurt to increase protein content, which can help balance blood sugar levels.
Vegetable Inclusion: Aim for a 2-to-1 ratio of vegetables to fruits in your smoothies to lower sugar content and increase nutrient density.
Smart Toppings: Choose toppings like unsweetened shredded coconut, cacao nibs, and seeds like hemp or chia for added nutrients without excessive sugars.
Portion Control: Be mindful of the size of the smoothie bowl as they can often contain more fruit servings than recommended for a single meal.

Considerations for Consumption

Smoothie bowls, while often marketed as a health food, can sometimes undermine diet goals due to high sugar and calorie content. It’s crucial to consider these factors when incorporating them into a balanced diet. By customizing your bowl with the tips provided, you can enjoy this trendy meal option in a way that aligns better with healthy eating practices.

10. Grilled Fish Tacos

Grilled fish tacos represent a delightful choice for those seeking a lighter, nutritious alternative in the fast food realm. With the proper selection of ingredients and preparation methods, these tacos can offer a well-rounded meal that includes a balance of protein, carbohydrates, and healthy fats.

Key Nutritional Benefits

Grilled fish tacos typically use lean fish like cod, which is not only a good source of protein but also low in fat. This makes them a preferable option over their fried counterparts, which are higher in calories and unhealthy fats. To enhance the nutritional value, these tacos are often served with whole wheat tortillas, providing additional fiber and nutrients.

Healthy Modifications

To make grilled fish tacos even healthier, consider the following modifications:

Use of Nonfat Plain Yogurt: Swap out sour cream for nonfat plain yogurt to reduce calorie intake and add a creamy texture without the extra fat.
Incorporate Fresh Vegetables: Adding a cabbage slaw or other fresh vegetables can increase the fiber, vitamins, and mineral content, making the tacos more filling and nutritious.
Opt for Whole Wheat Tortillas: These are a healthier alternative to traditional white flour tortillas, offering more fiber and a lower glycemic index.

Nutritional Profile of Popular Options

Here’s a look at the nutritional content of Del Taco’s options for grilled fish tacos:

Item Description	Calories	Total Fat (g)	Sodium (mg)	Carbohydrates (g)	Fiber (g)	Sugar (g)	Protein (g)
Del Taco’s Grilled Fish Tacos	210	12	510	15	1	1	11
Beer Battered Fish Tacos	280	17	560	27	3	2	7

Considerations for Specific Diets

For those monitoring their carbohydrate intake, it’s important to note that Del Taco’s Grilled Fish Tacos contain 14g of net carbs per serving, making them less suitable for a keto diet. Additionally, these tacos are high in sodium, contributing to over 20% of the daily recommended maximum, which might be a concern for those watching their sodium intake.