11 Healthier Fast-Food Picks You Can Actually Feel Good About

11 Healthier Fast-Food Picks You Can Actually Feel Good About

Hungry and in a rush? Yep, we've all been there. And yes, grabbing fast food can be part of a healthy lifestyle—really. "Sometimes you just need something quick, or you're craving an old favorite—and that's totally fine," says Kelly Kennedy, RDN and nutrition lead at Everyday Health. "Fast food doesn't have to be off-limits. The key is moderation, smart choices, and keeping an eye on portions."

We asked Kennedy and other registered dietitians for their go-to orders at popular chains. While these picks won't work for everyone, they're a helpful place to start if you're trying to stay balanced on the go. And don't forget—customizing your meal (think: extra veggies, skipping sauces) can go a long way. These 11 options go beyond just salads and still taste great.

1. Whopper Jr. at Burger King

Craving a burger? The Whopper Jr. gives you the flavor you love in a smaller, more manageable size. Kennedy suggests loading up on veggies (lettuce, tomato, onion) and swapping your drink for fat-free milk to sneak in some protein and calcium.

Nutrition:

  • 330 cal
  • 19g fat (5g saturated)
  • 30g carbs
  • 7g sugar
  • 560mg sodium
  • 2g fiber
  • 15g protein

2. Chick-fil-A Grilled Nuggets (8-piece) + Kale Crunch Side

Pairing grilled nuggets with their Kale Crunch side salad makes for a surprisingly well-rounded meal. The combo brings fiber, protein, and a nice crunch. RD Dru Rosales even says it's okay to add a small fry if you're feeling it.

Nutrition:

  • 320 cal
  • 23g fat (4g saturated)
  • 24g carbs
  • 9g sugar
  • 690mg sodium
  • 4g fiber
  • 31g protein

3. Panera's Strawberry Poppyseed Chicken Salad

This fruity salad packs in protein and fiber, plus a fun mix of ingredients like pineapple, strawberries, and mandarin oranges. Kennedy says it's super satisfying, though she recommends swapping out the dressing for oil and vinegar if you're watching your sodium.

Nutrition:

  • 370 cal
  • 13g fat (2g saturated)
  • 36g carbs
  • 26g sugar
  • 710mg sodium
  • 6g fiber
  • 29g protein

4. McDonald's Egg McMuffin

A classic, balanced breakfast option that's stood the test of time. Rodriguez prefers hers without Canadian bacon to cut back on sodium. Add a small orange juice if you want a vitamin C boost—it's 100% juice.

Nutrition:

  • 310 cal
  • 13g fat (6g saturated)
  • 30g carbs
  • 3g sugar
  • 770mg sodium
  • 2g fiber
  • 17g protein

5. In-N-Out Protein-Style Burger

This bun-free option is wrapped in lettuce, saving carbs and calories. Skip the mayo-based spread if you're cutting fat—or leave it in if that's your thing. Rosales also suggests splitting a side of fries to keep things balanced.

Nutrition:

  • 200 cal
  • 14g fat (4.5g saturated)
  • 8g carbs
  • 5g sugar
  • 390mg sodium
  • 2g fiber
  • 12g protein

6. Subway's 6-Inch Oven-Roasted Turkey Sub

Lean turkey is a solid choice at Subway. Pile on the veggies (onions, peppers, tomatoes) and skip the cheese if you're trying to cut back on saturated fat. Mustard or red wine vinegar can add flavor without the extra calories.

Nutrition:

  • 310 cal
  • 7g fat (3g saturated)
  • 40g carbs
  • 6g sugar
  • 1,020mg sodium
  • 4g fiber
  • 22g protein

7. Taco Bell Cantina Chicken Bowl

Loaded with chicken, rice, beans, and veggies, this bowl offers both protein and fiber. You can lighten it up by asking for less cheese and swapping the creamy dressing for a spicy salsa instead.

Nutrition:

  • 490 cal
  • 24g fat (7g saturated)
  • 44g carbs
  • 3g sugar
  • 1,150mg sodium
  • 11g fiber
  • 25g protein

8. Jimmy John's Big John Unwich

Want something light and low-carb? Try their Unwich—it's your sandwich wrapped in lettuce instead of bread. Roast beef has less saturated fat than some other meats, making it a decent pick.

Nutrition:

  • 270 cal
  • 20g fat (3.5g saturated)
  • 4g carbs
  • 3g sugar
  • 650mg sodium
  • 2g fiber
  • 17g protein

9. Chipotle Chicken Burrito Bowl

The build-your-own setup at Chipotle makes it easy to keep things healthy. Stick to a bowl (not a tortilla), load it with beans, fajita veggies, salsa, and skip the sour cream if you're watching fat. Green chili and corn salsas are flavorful but lower in sodium.

Nutrition:

  • 360 cal
  • 9g fat (3g saturated)
  • 32g carbs
  • 5g sugar
  • 1,220mg sodium
  • 10g fiber
  • 41g protein

10. Starbucks Spinach, Feta & Egg White Wrap

This wrap is a lighter breakfast choice with a solid protein punch. It's lower in saturated fat than many meaty options and even gives you a bit of fiber to start the day right.

Nutrition:

  • 290 cal
  • 8g fat (3.5g saturated)
  • 34g carbs
  • 5g sugar
  • 840mg sodium
  • 3g fiber
  • 20g protein

11. Cava Greens + Grains Bowl

Kennedy recommends this plant-forward bowl for its fiber, protein, and customizability. Start with greens and grains, then add lentils, hummus, and roasted veggies. Toss in cucumbers, corn, or avocado for extra flavor and crunch.

Nutrition:

  • 445 cal
  • 14g fat (1.5g saturated)
  • 63g carbs
  • 11g sugar
  • 1,265mg sodium
  • 25g fiber
  • 24g protein

Bottom Line

Fast food isn't always the enemy—with a little planning, it can fit into your healthy routine. Think smaller portions, more veggies, and customizing where possible. And if you're ever unsure, a registered dietitian can help you navigate the menu with confidence.

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