You’re out shopping with friends and suddenly you are starving. You head to the mall food court only to find various fast-food options. What do you pick? Are there any “healthy” options? Sound familiar?

Instead of entering the situation unprepared and choosing something that you will feel disappointed in later, I am breaking down the better options at some of our favorite fast-food places.

Notice I said better options, and not low-fat, low-calorie, or low-carb? In an anti-diet world, I would much rather you focus on what is going to satisfy you and give you the most bang for your buck in terms of nutrition. While many of these items are not nutrition superstars, they do provide enough protein and fiber to keep you fuller longer than some of their counterparts.

Still feel like the #3 special with the extra fries? Go for it! But please don’t beat yourself up afterward and enjoy the meal!

Bookmark this page to have as a handy guide the next time you are on the go and don’t want to feel left in the lurch.

1) Chick-Fil-A

Breakfast: Bacon, Egg & Cheese Muffin (while most of the breakfast options are in the same range for calories, many are high in sodium. This sandwich has 810mg of sodium and 14 grams of fat).

Lunch/Dinner: While many of the sandwiches are in the same range for calories, many are high in fat and sodium. If you are being mindful of fat content and/or sodium then the grilled chicken sandwich, grilled chicken cool wrap, grilled chicken nuggets, and Chick-fil-A-Chick-n-Strips are good options.

Salads: Don’t be fooled and think a salad must be healthy – unfortunately all the salad options contain >1,000mg of sodium, two options exceeding your recommended daily sodium intake.

Sides: If you love the waffle fries, then take a small side of fries. They contain 24 grams of fat and 240mg of sodium.

Soups: Notorious for hidden sodium and so be mindful that the soup options at Chick-Fil-A contain >1,000mg sodium per serving.

Treats: Not even going to go here! If you feel like a treat, then go for it! Listen  to your body and be mindful of the hunger and fullness scale when eating.

2) Chipotle

Burrito bowl, salad bowl, and soft tacos are great options. Choose black beans and veggies for added fiber. Add a scoop of guacamole for some healthy fat and to satisfy and keep you fuller longer. Sour cream and cheese toppings are going to add calories and fat and so this is something to consider when making your choices. If cheese is a non-negotiable for you, have it and maybe pass on the sour cream.

3) Dunkin’

I love how many healthy options Dunkin’ offers these days. It’s not just donuts and bagels anymore, but they offer items like avocado toast…love that!

Bakery: If you still want a sweet treat with your breakfast, why not grab a munchkin on the side? 1 munchkin is around 70 calories, 4 grams of fat, and 4 grams of added sugar.

Breakfast: Maple Sugar Bacon Wake-Up Wrap contains 560mg of sodium and 4 grams of sugar. Have you tried the stuffed bagel minis yet? I love this fun option for kids and adults! Instead of the standard bagel with cream cheese (I notice they always add about ½ pound of cream cheese), try these instead. If you are being mindful of carbs, the bagel minis have around 32 grams of carb versus a standard bagel which has 67 grams of carbs.

Beverages: The best choice is a hot or iced coffee, no sweetener, and milk of choice. I like to add cinnamon to mine to give it a natural flavoring. However, if you like one of the many flavors offered, be mindful that these drinks are loaded with sugar. I would ask for fewer pumps of sweetener. You can start by asking for ½ the amount until you can wean yourself down to maybe 1 pump? Cream and whipped cream are also going to add calories and fat and so if you can go without these options that would be great! I think for the day-to-day a basic option is best and then save the fancier drinks for the occasional option. Again, if it’s Monday and you must have your peppermint mocha with the whip then go ahead and have it. Maybe opt for a hot coffee with oat milk the next day?

4) KFC

The main reason for these selections is the sodium content as they contain the lowest amounts on the menu.

Lunch/Dinner: The Extra Crispy Chicken Drumstick contains 390mg of sodium and so you could stay under 800mg of sodium if you had 2 drumsticks. Any of the Kentucky Grilled Chicken options, extra crispy tender, and any of the chicken littles sandwiches are good options too. If you can, it’s better to stick to the drumsticks or wings which are going to be lower in sodium than a large chicken breast or thigh.

Sides: A small serving of any of the sides isn’t going to be crazy in terms of calories, fat, and sodium, however, a serving of the secret recipe fries does contain 1,100 mg of sodium and so if this is something you are watching, you may want to choose another side.

5) McDonald’s

Lunch/Dinner: If you’re craving a burger, satisfy it! A classic hamburger or cheeseburger has ~15 grams of protein and 520-750mg of sodium…add small fries for a nice treat for lunch. Any of the Snack Wraps, and 4–6-piece chicken nuggets are good options too.

Salads: Some of the salads have more sodium than a hamburger…might as well have a burger!

Sides: Small French fries have 160mg of sodium and a medium has 270mg of sodium.

Breakfast: Any of the McMuffin choices are your best bet, as the biscuit sandwiches all contain >1,000mg of sodium. Hotcakes with ½ a syrup packet (a whole packet contains 32 grams of sugar).

If you had a hamburger, small fries, and a side salad that’s a balanced meal!

6) Panera Bread

Breakfast: Chipotle chicken, scrambled egg & avocado wrap, any of the egg & cheese, sausage, egg & cheese on ciabatta or brioche, steel-cut oatmeal (I would ask for this without the cinnamon crunch topping which is adding sugar and just have it with the strawberries and pecans for healthy fat).

Bowls/Mac/Flatbread Pizza: putting a disclaimer on any of these choices that they all contain >1,000mg of sodium per serving.

Salads: They come with the choice of a half or whole serving which is nice. Here are my top salad picks that are great as a half or whole serving. Asian sesame with chicken, fuji apple with chicken.

Sandwiches: Many of the sandwiches contain >1,000mg of sodium if you opt for a whole sandwich, but if you do the “you pick two” option and get half a sandwich then you’ll cut down on the sodium.  

Soups: Who doesn’t love Panera’s broccoli cheddar soup? I recommend opting for the cup instead of the bowl which contains 2,000mg of sodium. The turkey chili with beans will give you plenty of protein and fiber to keep you full.

7) Starbucks

Bakery: Any of the “bantam” bagel bites, petite vanilla bean scone, egg bites, classic oatmeal, or hearty blueberry oatmeal (add some nuts or nut butter for healthy fat and protein for staying power), grilled chicken and hummus protein box, Cage-Free Eggs & Seasoned Grains Side Salad, Slow-Roasted Ham & Beecher's Flagship Cheese Small Sandwich, egg & cheese protein box, ham & cheese croissant.

Beverages: same note as I made for Dunkin’ applies here.

8) Wendy’s

Lunch/Dinner: Any of the junior size hamburgers or cheeseburgers, 4–6-piece chicken nuggets, ultimate chicken grill sandwich, any of the “go wrap” options.

Salads: Apple pecan chicken salad half-size, garden side salad, Caesar side salad.

Sides: Small natural-cut fries

Treats: Small chocolate/vanilla Frosty

Breakfast: Artisan sandwich with egg & cheese, fresh-baked biscuit with egg & cheese, sunny side burger, jr. single, steel-cut oatmeal options, oatmeal bar.

Same note as McDonald’s – if you order a jr. burger, small fries, side salad, and even a small Frosty that’s a nice balanced meal 😊

 

What are your fast-food non-negotiables? For me, it’s the Chick-Fil-A waffle fries!