When you’re trying to eat healthier, it can feel like fast food is your enemy. However, fast food chains have become increasingly mindful of offering lighter options for customers looking to maintain a healthy diet while on the go. Whether you’re short on time or just in the mood for something quick, there are plenty of healthier, low-calorie options available at your favorite fast-food restaurants.
In this article, we’ll explore the healthiest choices at several popular fast-food chains, focusing on meals that are low in calories, yet still satisfying and flavorful.
1. McDonald's: Healthy Choices That Won't Break the Calorie Bank
McDonald's is known for its burgers, fries, and shakes, but they also offer several lighter options that can help you stay on track with your healthy eating goals. Here are some of the best low-calorie choices:
- Grilled Chicken Sandwich (380 calories)
The grilled chicken sandwich is a great option for those looking to cut calories while still enjoying a satisfying meal. Pair it with a side salad for extra fiber without adding too many calories.
- Egg White Delight McMuffin (280 calories)
If you're in the mood for breakfast, this sandwich with egg whites, lean Canadian bacon, and a whole-grain English muffin is a great low-calorie option to start your day.
- 10-Piece Chicken McNuggets (420 calories)
If you're particularly hungry or want a larger portion, the 10-piece Chicken McNuggets offers a satisfying meal option at just 380 calories and 23 grams of protein! Though higher in calories than the 4-piece, it’s still a relatively moderate choice compared to some other fast-food options. As with the smaller portion, you can reduce calories by choosing a healthier dipping sauce and pairing it with a side salad instead of fries for a more balanced meal.
- Side Salad with Low-Fat Balsamic Vinaigrette (20 calories)
McDonald’s side salad is a light and refreshing choice that won’t add many calories. Pair it with a low-calorie dressing, like balsamic vinaigrette, for extra flavor without the calories.
2. Subway: Healthy and Fresh Sandwich Options
Subway is known for its 'build-your-own' sandwiches, which makes it easy to customize your meal to meet your dietary needs. Here are a few low-calorie options you can try:
- 6-inch Veggie Delight (230 calories)
This is one of the healthiest options on the menu. It’s packed with fresh veggies and is perfect when you want something light and nutritious. Just be mindful of the type of bread and condiments you choose, as they can add extra calories.
- 6-inch Oven-Roasted Chicken (320 calories)
If you prefer chicken, the oven-roasted chicken sandwich is a great low-calorie option. Load it up with veggies for added nutrition and keep the dressing light.
- Chopped Salad with Chicken Breast (300 calories)
A salad with lean chicken breast is a filling yet low-calorie option at Subway. Choose a light dressing like vinaigrette to keep the calories in check.
3. Chipotle: Build Your Own Healthy Meal
Chipotle can be a tricky place when it comes to staying within a calorie budget, but with the right choices, it’s possible to enjoy a satisfying, healthy meal. Here are a few tips and options:
- Bowl with Brown Rice, Black Beans, Grilled Chicken, Pico de Gallo, and Lettuce (approximately 500 calories)
By skipping the sour cream, cheese , and guacamole, you can create a healthy, low-calorie bowl packed with protein and fiber. The grilled chicken provides lean protein, while the brown rice and black beans offer fiber and nutrients.
- Salad with Chicken or Sofritas (about 400-450 calories)
Opting for a salad base with lean protein like chicken or sofritas (tofu) and topping it with salsa and veggies is another great option. Avoid the creamy dressings, and instead choose a lighter vinaigrette.
- Skip the Chips and Tortillas
To keep calories in check, skip the tortilla and chips that are often associated with Chipotle’s meals. Instead, focus on the protein, veggies, and beans.
4. Taco Bell: Healthy Options for Mexican Fast-Food Lovers 
Taco Bell has made efforts to offer healthier options for those who love Mexican fast food but want to stay on track with their eating goals. Here are some of the best choices:
Power Bowl – Veggie (440 calories)
- Taco Bell’s Power Bowl with black beans, lettuce, guacamole, pico de gallo, and other veggies is a low-calorie, nutrient-packed option. You can also add chicken or steak for extra protein.
- Chicken Soft Taco (160 calories)
A simple, low-calorie option that packs plenty of flavor. Choose the grilled chicken over other options, and skip the cheese and sour cream to cut back on calories.
- Beef Crunchy Taco (170 calories)
This classic crunchy taco is a great option for those watching their calories. With just beef, lettuce, and cheese, it’s a satisfying snack or part of a meal.
5. Wendy’s: Fresh, Fast, and Healthy
Wendy’s offers several healthy options that are both filling and low in calories. Here are a few of the best options:
- Grilled Chicken Sandwich (370 calories)
Wendy’s grilled chicken sandwich is a lighter choice compared to their fried options, making it a perfect pick if you’re craving a sandwich.
- Southwest Avocado Chicken Salad (500 calories)
This salad is packed with fresh greens, chicken, and avocado, making it a nutritious option that will fill you up. It’s a great source of protein and healthy fats.
- Baked Potato (290 calories)
Wendy’s baked potato is a simple, low-calorie side dish that’s perfect when you want something more filling than fries. Add a small amount of sour cream to keep the calories in check.
6. Starbucks: Healthy Snacks and Meals on the Go
Starbucks is more than just a coffee shop; it also offers a variety of healthy options, from salads to protein boxes, perfect for a quick meal or snack. Here are a few choices:
- Protein Boxes (350-400 calories)
Starbucks offers various protein boxes, like the Egg and Cheese Protein Box or Chicken & Hummus Protein Box, which are filling yet low-calorie. These boxes often contain hard-boiled eggs, fruit, and veggies for a balanced snack or meal.
- Sous Vide Egg Bites (170-230 calories)
These little bites are packed with protein and come in a variety of flavors. They’re a great option for a low-calorie breakfast or snack.
- Spinach and Feta Wrap (290 calories)
If you’re craving something a little heartier, the spinach and feta wrap is a great choice that’s still relatively low in calories.
7. Chick-fil-A: Healthier Options with a Southern Twist – My Favorite!
Chick-fil-A is a favorite for many, but their menu often features fried options that are higher in calories. Luckily, there are also healthier choices available for those looking to stay on track with their nutrition goals. Here are some of the best low-calorie options:
- Grilled Chicken Sandwich (380 calories)
The grilled chicken sandwich is one of the healthiest options at Chick-fil-A. It features a grilled chicken breast, lettuce, and tomato on a whole grain bun, making it a balanced and satisfying choice.
- Grilled Chicken Nuggets (140 calories for 8 pieces)
These grilled nuggets are a lean, low-calorie option that provides a good amount of protein. They’re a great alternative to the fried version, and you can pair them with a side salad or fruit cup to complete your meal. Mix in a sauce packet and they are very satisfying!
- Side Salad (80 calories)
Chick-fil-A’s side salad is a fresh and light option, perfect for pairing with grilled chicken or as a snack. You can top it with one of the healthier dressings, like the Light Italian, for added flavor without too many extra calories.
- Chicken Wrap with Grilled Chicken (300 calories)
Chick-fil-A’s chicken wrap with grilled chicken, lettuce, and shredded cheese in a whole-wheat wrap is a filling yet light option. For fewer calories, you can skip the cheese or dressing.
- Fruit Cup (50 calories)
If you’re looking for a healthy snack or side dish, the fruit cup is a refreshing, low-calorie option that is perfect for adding some natural sweetness to your meal.
Eating healthy at fast food restaurants doesn’t have to be difficult. By making informed choices, you can enjoy satisfying meals without compromising your calorie goals. From salads and wraps to grilled chicken sandwiches, there are plenty of options to choose from at your favorite fast-food chains. Next time you find yourself at one of these popular spots, keep these low-calorie options in mind, and you can stay on track with your health and weight loss goals without sacrificing taste or convenience.
