Fast Food Isn’t All Bad: Healthy Options to Satisfy Your Cravings
Eating healthier doesn’t require you to completely eliminate fast food from your diet. With the right choices, you can indulge in tasty meals without compromising your health. Below, we explore some nutritious options you can enjoy when you’re on the go.
- Eating healthier doesn’t mean giving up on fast food altogether.
- There are plenty of menu items—other than salads—that offer protein, fiber, and tons of nutrients.
- When in doubt, opt for nuggets or tenders and skip the soda on the side.
If you’re committed to a specific diet or seeking “healthier” food options—whether for a New Year’s resolution or otherwise—you may think about steering clear of the drive-thru. However, there’s an easy way to satisfy your cravings without completely disrupting your goals in the process.
Strategic ordering is key! According to registered nutritionist and dietitian Lauren Manaker, “While there’s no need to obsess over strict limits, being conscious of foods with higher saturated fats, sodium, or added sugars is wise.”
Although you might think salads or wraps are the go-to choices, it’s not always that straightforward. This is why we’ve researched over 15 fast food menus to highlight the seven healthiest options available. You may find some pleasant surprises!
When making your selection, Manaker emphasizes that “it’s all about moderation.” A grilled chicken sandwich, for instance, may contain more sodium than ideal, but it also offers a good amount of protein and essential nutrients. The important thing is to make informed choices—pair that sandwich with a side salad rather than fries, or opt for water instead of soda.
Chick-fil-A: Grilled Nuggets
Chick-fil-A’s grilled nuggets are a top contender among fast food options, boasting 25 grams of protein. Their nutritional stats are also impressive: just 130 calories, 0.5 grams of saturated fat, 440 milligrams of sodium, and 1 gram of carbs.
Resourceful TikTok users have favored this low-carb, low-calorie entrée, often pairing it with the Kale Crunch Salad for added nutrients. The salad contributes 170 calories, 1.5 grams of saturated fat, 250 milligrams of sodium, 13 grams of carbs, 4 grams of protein, and 4 grams of fiber. The kale is loaded with vitamins (C, A, K) and minerals, while the silvered almonds enhance its protein and healthy fats.
Taco Bell: Crunchy Taco
For a lighter option with lower saturated fat and sodium, consider the classic crunchy taco. This has 170 calories, 4 grams of saturated fat, 13 grams of carbs, 310 milligrams of sodium, and 7 grams of protein. You can enhance your meal by swapping seasoned beef for slow-roasted chicken and opting for light cheese, bringing the calorie count down to 135. Consider adding onions, tomatoes, jalapeños, or beans for a nutritious touch.
It’s best to avoid power bowls, as they may appear healthier but can contain over 1,000 milligrams of sodium!
Popeyes: Blackened Chicken Tenders
Popeyes’ blackened chicken tenders are comparable to Chick-fil-A’s nuggets. A three-piece meal contains 210 calories and a remarkable 37 grams of protein. Though higher in sodium (1,020 milligrams), they have just 2 grams of saturated fat and only 3 grams of carbs, making them a strong choice for those focusing on high protein and low carb diets.
Wendy’s 6-Piece Nuggets
Wendy’s 6-piece nuggets are breaded but still manage to be much lower in almost all nutritional categories. They amount to only 260 calories, containing 3.5 grams of saturated fat, 13 grams of carbs, and 540 milligrams of sodium, which is the lowest sodium count on the entire menu!
Burger King: Whopper Jr. Sandwich
For a clean meal at BK, the Whopper Jr. Sandwich is an excellent choice. Surprisingly, it’s just 310 calories and 13 grams of protein. Although it contains 5 grams of saturated fat, the impressively low sodium count (390 milligrams) balances it out. You can reduce calories and carbs even further by opting for a lettuce wrap instead of a bun.
McDonald’s: 6-piece McNuggets
Similar to Burger King, McDonald’s lacks many low-sodium, low-saturated fat, and low-calorie options. However, the 6-piece McNuggets aren’t bad at all, especially considering they provide 14 grams of protein. This meal consists of just 250 calories, 15 grams of carbs, 2.5 grams of saturated fat, and 500 milligrams of sodium.
Starbucks: Spicy Falafel Pocket
Starbucks’ spicy falafel pocket—launched last year—consists of 230 calories, 1 gram of saturated fat, 430 milligrams of sodium, and 8 grams of protein. The chickpeas in falafel are rich in protein and fiber, providing various health benefits such as better blood sugar management, reduced heart disease risk, and improved digestive health. Additionally, chickpeas offer essential nutrients, including folate, iron, magnesium, and phosphorus.
While it’s a bit higher in carbs, totaling 34 grams, you could also choose the egg white and roasted red pepper egg bites, which contain only 11 grams of carbs and are available throughout the day, packed with 12 grams of protein, too!
In conclusion, fast food can still be a part of a balanced diet when you make mindful choices. By selecting healthier menu options, you can enjoy your favorite meals while staying on track with your dietary goals.
