10 Healthy (ish) Fast Food Options

Healthy Fast Food Options

Now and then, we might be traveling or on the go and have no other options.  The truth is, it’s very difficult to find anything healthy, or avoid toxic ingredients while eating at fast-food restaurants. But, as a busy working mom, I know… sometimes you just need to “do the best you can” without worrying about perfection.

Fortunately, the top 10 chains in the country have a few healthy (ish) fast food options on their menu that are great for these types of situations. And not all of them are salads!

Please note – these options are likely still going to contain pesticides, GMOs, hidden sugars, Gluten, and other potentially harmful chemical ingredients… so buyer beware before making your selection.

1. McDonald’s

McDonald’s is not what I’d call the best when it comes to healthy fast food options, but it sure is a popular one. Here consider the Egg White Delight McMuffin. It’s one of the better breakfast bites and contains 50 fewer calories than the original McMuffin.  When searching for a high-protein option, the Southwest salad with grilled chicken is the way to go.  Try to limit the high-sugar dressing, or only use part of the packet. You can find their full ingredients list here: https://www.mcdonalds.com/us/en-us/full-menu.html

2. Starbucks

Ordering coffee cake in the morning, especially with your usual Cinnamon Dolce Latte, isn’t the healthiest combo.  For a breakfast that’s low in sugar, try the Egg and Cheddar Breakfast Sandwich, Classic Steel Cut Oatmeal, or their Spinach, Feta, and Egg White Sandwich for a filling lunch. Watch the amount of sugar in nearly all their drinks. It’ll blow your mind if you look at the grams per serving. You can find their full ingredients list here: https://www.starbucks.com/menu

3. Subway

Subway markets itself as the “best of” when it comes to healthy fast food options, but don’t be fooled, there are plenty of questionable ingredients in their products. They do provide some healthy (ish) options though. Their healthiest sandwiches include the Veggie Delight sub or wrap, so long as you limit the add-ons, like ranch or chipotle mayo. If you opt for bread, please check the sugar contents to ensure it’s within your desired limit. Also not, the veggies are not organic here and there are many undesirable ingredients often used to make the bread and meats. You can find their full ingredients list here (Downloads as a PDF): https://www.subway.com/~/media/usa/documents/nutrition/usprodingredients.pdf

4. Burger King

The most nutritious breakfast item is the Egg and Cheese Croissan’wich, containing 340 calories, as opposed to the Breakfast Platter, which totals 1230 calories. When selecting from the few salad options, choose the Garden Side Salad. Burger King does not openly release the ingredients on their products. (I wonder why…?) I was able to track down a PDF from Berger King Figi. I cannot attest to the validity or accuracy of this document, nor is it a list of foods served in the USA, but it’s something to check out if you’re interested: https://bk-apac-prd.s3.amazonaws.com/sites/burgerking.com.fj/files/documents/Ingredient-List-BK-Fiji.pdf

Healthy Fast Food Options

5. Taco Bell

Thankfully, Taco Bell offers plenty of veggie substitutes in place of “cheese”.  Almost any item on their menu can be ordered “Fresco style,” which replaces mayo and cheese sauces with pico de gallo salsa. Their healthiest menu options include the Shredded Chicken Burrito or the Power Menu Bowl Veggie. I say “cheese” above because it’s made of mostly cheap and unhealthy oils. You can find their full ingredients list here: https://www.tacobell.com/ingredients

6. Wendy’s

Wendy’s Apple Pecan Salads is one of my favorite healthy (ish) fast food options. Although I wouldn’t call it ideal, it’s a better option than French fries.  Another unique item the chain carries is a Baked Potato, ordered with broccoli and no cheese. You can find their full ingredients list here: https://order.wendys.com/category/137/combos

7. Dunkin Donuts

It’s tempting to grab a donut and iced coffee on the way to work, however, a better alternative to order might be Dunkin’s Veggie Egg White Flatbread. An option that’s high in protein, boosting your energy and beating the afternoon slump. You can find their full ingredients list here: https://www.dunkindonuts.com/content/dam/dd/pdf/allergy_ingredient_guide.pdf

8. Chick-fil-A

Consider skipping the Spicy Deluxe, Fried Chicken Sandwich.  The lean Grilled Chicken Sandwich is a satisfying favorite, containing significantly less sodium.  You can take off the bun to decrease the carb load. This is a link to the menu at a restaurant in Albuquerque, NM. You’ll want to change the location by zip code to your area before reviewing the ingredients. Each location has a slightly different menu: https://www.chick-fil-a.com/locations/nm/paseo-del-norte/menu/

9. Domino’s

The Build Your Own Pizza Option allows you to choose your toppings and control the nutritional value of your pie. You can choose the gluten-free crust, as it is the safest bet here ingredient wise, add chicken for protein and plenty of veggies. You can find their full ingredients list here: https://www.dominos.com/en/pages/content/nutritional/ingredients

10. Pizza Hut

Like Domino’s, Pizza Hut allows you to create your own “Skinny” pizza, with cheese and veggie selections keeping calories below 300.  The Veggie Lover’s with thin-crust is the “healthiest” menu item and is lower in sodium. You can find their full ingredients list here: https://www.nutritionix.com/pizza-hut/ingredient-search/premium

Are There Healthy Fast Food Options?

When it comes to fast food, sometimes the healthier choices include skipping the bread and cutting down on sugar-loaded sauces and dressings that can turn an otherwise healthy (ish) salad into a toxic sugar bomb. The best choices are relatively nutrient-dense items that will keep your energy levels up throughout the day.  

So try piling on the veggies and hold the sauce next time you swing by your local drive-thru! A friendly tip, meal prepping is a great way to avoid the “I need food now rush”, protecting you from having to go to the drive-thru altogether.

Xx,

~Nika

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