45 Healthiest Fast-Food Orders at Top Chains
Nutritionist-approved picks to satisfy hunger and boost wellness on your busiest days.
Fast food doesn’t have to mean sacrificing nutrition for convenience. With increasing awareness around healthy eating, major restaurant chains now offer more balanced, nutrient-dense options. This guide explores the healthiest fast-food orders available at top chains—each reviewed and recommended by nutrition experts, featuring calorie counts, protein, fiber and sodium levels to help you make smarter choices on the go.
How to Pick the Healthiest Fast-Food Orders
- Prioritize lean proteins (grilled chicken, beans, egg whites) over fried meats and processed fillers.
- Choose meals rich in fiber — salads, bean-based entrees, and whole grains— to promote satiety and digestive health.
- Limit sugary sauces, creamy dressings, and excess cheese to keep calorie and sodium counts lower.
- Opt for side salads, fruit, and steamed vegetables instead of fries or chips when available.
- Request dressings and sauces on the side, and use only a small amount.
Top Healthy Picks by Restaurant Chain
The following selections highlight standout menu items from popular chains. Each item is listed with nutrition facts and expert tips for customizing your order.
Chick-fil-A: Grilled Nuggets with Kale Crunch Side
This protein-rich, lower-carb duo combines grilled chicken nuggets (8-count has 25g protein) and the fresh, fiber-packed kale crunch side. Skip extra sauces to save sugar and sodium. Add nuggets to salad greens for an easy bowl.
Nutrition per serving: 300 calories, 15g fat (2g sat), 13g carbs, 9g sugar, 690mg sodium, 4g fiber, 29g protein.
El Pollo Loco: Double Chicken Avocado Salad
Loaded with fire-grilled chicken, cheese, salsa, fresh corn, and creamy avocado. Request ranch dressing on the side or skip it—this bowl is already bursting with flavor.
Nutrition per serving: 430 calories, 2g fat (6g sat), 13g carbs, 5g sugar, 6g fiber, 1130mg sodium, 54g protein.
Taco John’s: Bean Burrito
A warm, filling vegetarian burrito made with beans provides generous fiber and plant protein. Beans are a top pick for health-conscious fast-food diners.
Nutrition per serving: 410 calories, 13g fat (5g sat), 54g carbs, 1g sugar, 8g fiber, 950mg sodium, 15g protein.
Tim Hortons: Chili
This classic chili is hearty and includes ground beef, kidney beans, tomatoes, mushrooms, green peppers, onion and celery—making it a better-for-you choice.
Nutrition per serving: 310 calories, 17g fat (6g sat), 23g carbs, 6g sugar, 3g fiber, 850mg sodium, 20g protein.
Chick-fil-A: Egg White Grill Breakfast Sandwich
High in protein and flavor, this breakfast sandwich includes grilled chicken, fluffy egg whites, and American cheese on an English muffin.
Nutrition per serving: 300 calories, 8g fat (4g sat), 29g carbs, 2g sugar, 990mg sodium, 1g fiber, 27g protein.
Qdoba: Paleo Chicken Salad with Guacamole
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Qdoba’s salad comes loaded with grilled veggies, chicken, pico de gallo, salsa verde, and guacamole (included, not extra). Lower in carbs and sodium, higher in fiber.
Nutrition per serving: 300 calories, 20g fat (4g sat), 18g carbs, 4g sugar, 830mg sodium, 4g fiber, 27g protein.
Domino’s: Pacific Veggie Thin Crust Pizza
Thin crust reduces calories and carbs. The Pacific Veggie toppings add antioxidants and vitamins. Add chicken for extra protein; pair with a salad for a balanced meal.
Nutrition per serving: 200 calories, 14g fat (6g sat), 11g carbs, 1g sugar, 430mg sodium, 2g fiber, 7g protein.
Arby’s: Roast Beef Gyro
This Greek-inspired sandwich features roast beef, plenty of veggies, and is wrapped in a pita. Skip creamy sauces for healthier flavor.
Nutrition per serving: 540 calories, 29g fat (7g sat), 48g carbs, 5g sugar, 1300mg sodium, 3g fiber, 24g protein.
More ”Better For You” Fast-Food Orders
The following options deliver balanced nutrition for breakfast, lunch, or dinner.
- McDonald’s: Egg McMuffin (skip bacon for lower sodium/fat)
- Subway: Veggie Delight or Rotisserie-Style Chicken (on whole wheat with extra veggies)
- Panda Express: Grilled Teriyaki Chicken with steamed vegetables
- Panera: Mediterranean Veggie Sandwich or Fuji Apple Salad (easy on the dressing)
- Starbucks: Zesty Chicken & Black Bean Salad Bowl; Spinach, Feta & Egg White Wrap
- Dunkin’: Veggie Egg White Omelet or Oatmeal
Fast-Food Nutrition Comparison Table
| Chain | Healthy Order | Calories | Protein (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chick-fil-A | Grilled Nuggets & Kale Crunch | 300 | 29 | 4 | 690 |
| El Pollo Loco | Double Chicken Avocado Salad | 430 | 54 | 6 | 1130 |
| Taco John’s | Bean Burrito | 410 | 15 | 8 | 950 |
| Qdoba | Paleo Chicken Salad | 300 | 27 | 4 | 830 |
| Domino’s | Pacific Veggie Thin Crust | 200 | 7 | 2 | 430 |
| Tim Hortons | Chili | 310 | 20 | 3 | 850 |
Tips for Ordering Healthy at Fast-Food Chains
- Read the menu online before you order: Many chains list full nutritional info.
- Stick to grilled or baked items instead of fried.
- Request dressing and cheese on the side so you can control amounts.
- Ask for extra veggies and swap white bread/wraps for whole grain options.
- Watch portion sizes—skip “double” and “extra”.
- Choose water or unsweetened iced tea over sugary sodas or shakes.
The Rise of Better-For-You Choices
Restaurants have responded to demand for healthier fast-food options, expanding menus with grilled proteins, whole grains, vegetables, and plant-based alternatives. Turn to these options for filling meals without added guilt.
Recent Industry Accolades for Healthy Chains
According to recent consumer rankings, Cava was named America’s best healthy chain restaurant, specializing in Mediterranean-inspired grain and salad bowls, pita wraps, and harissa pita chips. Brands like In-N-Out and Chick-fil-A also earn high marks for flavor and innovation, showing that mainstream fast food can be nutritious and delicious.
Frequently Asked Questions (FAQs)
Q: How can I make a fast-food order healthier?
A: Opt for grilled proteins, add veggies, select whole grain breads or wraps, use sauces sparingly, and skip sugary drinks.
Q: Is it possible to eat healthy at fast-food restaurants daily?
A: While possible, variety and moderation are key. Balance with home-cooked whole foods when you can.
Q: Which nutrients should I look for in a fast-food meal?
A: Focus on protein, fiber, moderate carbs, and lower sodium. Aim for meals with 300–500 calories, 20+ grams protein, and at least 3g fiber per serving.
Q: What are some higher-fiber fast-food options?
A: Meals with beans, whole grains, salads, and vegetable toppings—like Taco John’s Bean Burrito or Chick-fil-A’s Kale Crunch Side—often deliver extra fiber.
Q: Are plant-based fast food orders healthier?
A: Plant-based orders can be lower in calories and saturated fat and often provide more fiber, but check nutrition details as sauces and sides can add sodium.
Expert Recommendations for Healthier Fast-Food Eating
- Mix and match items for balanced nutrition (a salad with grilled protein).
- Limit processed snacks; choose fresh fruit or yogurt when offered.
- Remember that some “healthy” options can still be high in sodium—check nutritional facts when possible.
- Experiment with “secret menu” hacks: add grilled nuggets to salads or swap out fatty dressings for salsa or vinaigrette.
Conclusion: Fast-Food Can Fit Into a Healthy Lifestyle
Choosing healthier options at fast-food chains is easier than ever. With expert guidance and menu transparency, you can navigate menus confidently—balancing convenience, flavor, and nutrition. Use this guide to make smart, satisfying choices no matter where your busy schedule takes you.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g4622/healthiest-fast-food/
- https://www.steponefoods.com/blogs/news/step-one-foods-named-winner-in-2025-good-housekeeping-snack-awards
- https://www.goodhousekeeping.com/food-products/a65255318/favorite-healthy-chain-2025/
- https://pocketmags.com/us/good-housekeeping-magazine/jun-25/articles/recipes-for-healthy-weight-loss
- https://www.goodhousekeeping.com/health/diet-nutrition/videos/a27492/how-to-diet-on-fast-foods-video-4992560001/
- https://www.goodmorningamerica.com/video/123445214
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