Dietary Experts Break Down The Healthiest Fast Food Items Out There, And They’re Not Those We Suspected

While some salads have little flavor, that certainly isn’t the case with this option from Chili’s. The Caribbean Salad with Seared Shrimp’s an absolute delight, tasting just as good as it looks. The dish is packed with fruit and veg, too, such as mandarin oranges, pineapple, and bell peppers. It isn’t loaded with calories, either, so don’t be afraid to give it a try.

Speaking to the Eat This, Not That! website, a food expert named Michelle Dudash revealed, “My go-to Subway selection is the tuna salad sandwich. I order it on a six-inch nine-grain wheat roll with spinach, green peppers, olives, cucumber, and banana peppers, which comes in [at] under 500 calories. [It’s] a good source of vitamins A and C, calcium, and iron.”

Beef patties? Pah! Portobello mushrooms make for a surprisingly effective substitute at Shake Shack. The ’Shroom Burger’s a wonderfully unique dish, packing a lot of flavor in the bun. Yes, the mushroom is fried and stuffed with cheese, admittedly, but its saturated fat readings are much lower than most of the other burgers at the restaurant. The calorie-count isn’t too high, either.

The next time you visit Au Bon Pain, ask for the Veggie and Hummus Wrap. Why? Well, in addition to being extremely tasty, this option’s full of goodness. You’ll find cucumber, chickpeas, carrots, lettuce, and much more inside the whole-wheat wrap. The total fat measurement comes in at under 30 grams, while the calorie-count’s less than 600. Not bad, right?

How’s this for an intriguing, and tasty, suggestion? “There’s a Chick-Fil-A on many corners across the country, making it easy to grab one of their salads,” registered dietitian Marisa Moore told Eat This, Not That!. “The Grilled Market Salad with lean protein, fruit, and vegetables can be a healthy lunch or dinner pick. Try it with the Light Balsamic Vinaigrette to keep calories in check.”

While Quiznos’ subs stand front-and-center on the menu, you shouldn’t ignore the flatbread options. Or more specifically, the Mesquite Chicken Sammie. This sandwich is full of nutritional value, with tomato, lettuce, and cheddar cheese joining the chicken and bacon. And at 410 calories, it makes for the perfect lunch-time snack. Oh, and ranch sauce is available as a side if you fancy it.

For the name alone, IHOP’s Rooty Tooty Fresh ’N Fruity Strawberry Pancakes stand out from the crowd. It’s just so fun to say! As for its nutritional value, this mouth-watering dish boasts a total fat measurement of 15 grams. Plus, the calorie-count’s pretty friendly, especially when compared to other fast food breakfast meals. What’s not to like?

The Beef Pot Roast Dinner at Culver’s is nothing to be sniffed at, folks. Not only does it taste great, but the meal is surprisingly healthy, too. It isn’t loaded with calories, while the total fat sits at 16 grams. You can also ask for a salad and some steamed broccoli as a side, adding even more nutrition to the dish. We’re getting hungry just thinking about it!

If you’re looking for a healthy option on Chipotle’s menu, then the Steak Soft Tacos could be just the ticket. As food expert Patricia Bannan told Eat This, Not That!, “These tacos have 560 calories, provide 12 grams of fiber, and have a whopping 36 grams of protein. The meal’s also an excellent source of calcium, iron, and vitamins C and A.”

Are you a fan of Panera Bread? Well, listen up. This item’s an excellent choice if you want something on the healthier side. Yes, the Mediterranean Veggie Whole Sandwich is a grand-slam in that regard. With ingredients such as tomatoes, cucumbers, and Peppadew piquanté peppers, it comes in at under 500 calories. As for the total fat and protein, you’re looking at 13 grams and 18 grams respectively.

When it comes to breakfast at Denny’s, there are plenty of tasty options on the menu. But the Loaded Veggie Omelet may be the healthiest of the bunch. You’ll get lots of nutrition and protein here, while the calorie-count isn’t too steep. To cap it off, ask for whole-wheat toast on the side, as well as a fruit bowl. Yummy!

If you’re a healthy eater, then you probably avoid the Sonic Drive-in when hunger strikes during the day. Mind you, the fast food chain’s Classic Grilled Chicken Sandwich is a very different beast compared to the other items on the menu. How so? Well, it isn’t particularly fatty and comes in at under 500 calories. Tempted to give it a try?

The Bacon, Avocado, & Tomato Bagel at Einstein Bros is something else. Alongside the aforementioned ingredients, the sandwich is also filled with mouth-watering egg whites and a “sassy and savory roasted tomato spread.” Your taste buds will be overjoyed! Plus, at just 420 calories, it won’t blow you out for the rest of the day. We wouldn’t say no to one right now.

Struggling to pick something out on the menu at Jersey Mike’s Subs? Well, consider this. The Tuna Fish Mini Sub on Wheat Bread’s definitely worth a try. It’s packed with lettuce, tomato, onion, and celery. On the nutritional side of things, the protein sits at 20 grams, while the calorie-count reaches 600. It’s an absolute must for lovers of fishy meals!

You certainly couldn’t accuse Qdoba’s Paleo Chicken Salad of being tasteless! This colorful dish is loaded with flavor thanks to the grilled chicken, vegetables, guacamole, salsa verde, and pico de gallo. It’s also extremely nutritious — a single bowl will set you back by just under 600 calories. Pretty good, right? Fast food meals don’t come much healthier than this one, folks.

You mightn’t be surprised to hear that most of the burgers at Five Guys are absolutely crammed with calories. The figures will make you wince. That isn’t the case with the Little Hamburger, though. This option’s only 540 calories — lower than every other burger on the menu. Throw in some lettuce, tomato, onions, and peppers, and you’ll get a bit of veggie goodness, too!

On your next trip to Wendy’s, order the Apple Pecan Chicken Salad. Trust us, you’ll love it! The dish is packed with nutrients and very little fat, making it a perfect healthy option. The ingredients include green and red apples, grilled chicken, roasted pecans, a lettuce blend, and cranberries. Oh, and we can’t forget about the dressing and crumbled blue cheese. What a tasty mix.

We probably know what you’re thinking — “Burger King sells salads?!” Yep, the fast food giant doesn’t just specialize in delicious burgers. The Garden Chicken Salad With Crispy Chicken is one of the hidden gems on the menu. It isn’t high in calories, plus the tomato and lettuce add some extra goodness. Just be sure to say no to the dressing and you’ll be set.

Got your eye on Taco Bell’s Power Menu? If so, opt for the Veggie Bowl. It’s a really tasty dish, with the rice, guacamole, beans, cheese, lettuce, and pico de gallo all playing their part. The total fat sits at 18 grams and the protein measures 12 grams. The calorie-count’s very kind, too, so there’s a lot to like here.

Do you know about KFC’s À la Carte menu? By ordering from here, you can swerve the high-fat sides that usually come with the restaurant’s chicken. You’ll also be able to ask for as many — or as few —pieces as you fancy. On the calorie front, a thigh can reach measurements of up to 330, which isn’t too bad at all. Sounds like a perfect snack, right?

The Chicken Fajita Pita at Jack in the Box is an absolute must if you fancy a healthy bite. In addition to the meat, it’s full of delicious vegetables. As for its nutritional value, the pita contains just 9 grams of total fat and 4.5 grams of saturated fat. It’s also 320 calories, which is a lot lower than most items on the menu.

There’s nothing wrong with having a McDonald’s every now and again. But what should you go for once you reach the counter? Well, don’t turn your nose up at the Classic Cheeseburger. It’s fairly small compared to the other burgers on the menu, making it an ideal snack. And at just 300 calories, it won’t throw your diet into disarray.

You can’t go wrong with the Veggie Lover’s Pizza at Pizza Hut. The toppings are both delicious and healthy, including bell peppers, tomatoes, onions, mushrooms, and black olives. To cut down on calories, though, it’s best to order this assortment on a medium Thin ’N Crispy Crust. A couple of those slices come in at around 360 calories. Talk about a friendly number!

If you want to try something that’ll really get your taste buds going, head on over to Potbelly for your lunch. Then, order a skinny Mediterranean Sandwich. It’s a little more than 400 calories and contains some delicious ingredients. You’ll be treated to artichoke hearts, roasted peppers, hummus, chicken, and cucumbers. And it definitely tastes as great as it sounds!

Who would’ve thought that Whataburger could produce a mouth-watering salad? It doesn’t seem like the fast food chain’s forte, right? Anyway, the Apple and Cranberry Chicken Salad’s a great addition to the menu, dripping with healthy goodness. It only contains 12 grams of total fat and 7 grams of saturated fat, plus the bowl has a pretty low calorie-count.

If you aren’t interested in ordering a sandwich at Panera Bread, why not try the Turkey Chili? After all, they only come in at 300 calories. And as registered dietitian Lauren Slayton told Eat This, Not That!, “It’s way more satisfying than other soups due to the protein in the turkey, and protein and fiber in [the] beans. Plus, it’s total comfort food.”

Speaking to Eat This, Not That!, food specialist Gina Hassick noted, “At Starbucks, you can’t go wrong with a Protein Box! All [the] box options are considered a good source of fiber. Each box contains a good balance of healthy carbohydrates, lean proteins, healthy fats, and contain either fruit or vegetables or a combination of both. [They’re] a fun twist on bento boxes.”

In case you didn’t know, Dunkin’ Donuts does have a pretty varied menu. And for our money, the Veggie Egg White Sandwich has to be one of the healthiest items on offer. It’s nutritious and low in calories, with bell peppers, spinach, olive oil, and onions adding to the flavor. The multigrain bun can’t be underestimated, either. It’s a delicious mix.

Craving a Subway sandwich for lunch? We don’t blame you — they’re great! But if you want to make sure you go for something healthy, ask for a six-inch multigrain sub with oven-roasted turkey. Then, add a few vegetables to the mix and you’ll be set. Your snack will now be overflowing with vitamins and protein. As for the calorie-count, the figure isn’t high at all.

It might seem a bit strange ordering a Chicken BLT Salad at Dairy Queen but it’s worth it! The grilled option’s the one to go for as opposed to crispy, coming in at below 300 calories. The bowl’s packed with protein, too, while the total fat is only 11 grams. Plus, it tastes great. What more could you ask for?

If you love vegetables and pizza, then the Garden Fresh option at Papa John’s will be right up your alley. The toppings include Crimini mushrooms, onions, tomatoes, peppers, and black olives. As for its nutritional value, one large slice of this gorgeous pie is 280 calories, with a total fat measurement of 9 grams. There are 10 grams of protein as well.

Looking at the Wendy’s menu, food experts Stephanie Clarke and Willow Jarosh told Eat This, Not That!, “We’d go for a Junior Hamburger with lettuce, tomato, onion, pickle, mustard or ketchup. [Plus] a garden side salad with pomegranate vinaigrette and spicy cashews and apple slices. Adding the salad and apples rounds out the nutrition, providing more fiber.” On its own, the burger’s 250 calories.

So what’s the Little John #4 at Jimmy John’s? Simple — it’s a somewhat smaller sandwich than the Turkey Tom. The sub’s nearly 2 inches shorter at 6.5 inches. As for the sandwich itself, it isn’t particularly elaborate. Alongside the meat, you get mayonnaise, lettuce, and tomato. Overall, it’s a nice nutritious snack that’s low in calories. A welcome combo!

While Five Guys is famous for its loaded burgers, the chain does sell Veggie Sandwiches as well. And they’re just as good! The contents consist of green peppers, lettuce, mushrooms, tomato, and grilled onions. Who needs beef patties, right? It’s also less than 300 calories and houses a total fat measurement of 15 grams. So you should give it a try if you fancy a healthy bite.

Did you know that Arby’s has a Chopped Farmhouse Salad on the menu? If not, order a portion for yourself on your next visit to the popular chain. Specifically, ask for the roast turkey version. You won’t be sorry! It’s an awesome dish packed with goodness, as the tasty vegetables compliment the meat. And it’s only 240 calories.

The Protein Style Burger at In-N-Out Burger’s one of the most unique-looking fast food items out there today. It’s a real eye-catcher. You see, instead of housing the patty inside a bun, it’s wrapped in crunchy green lettuce. Talk about creative. And it certainly makes a difference. In total, these burgers are just 240 calories each. Yes, you’re reading that correctly!

When you head to Taco Bell, do you opt for the hard or soft tacos? If it’s the former, we’ve got some news for you. Apparently, soft is the better choice to make. These tortillas contain 180 calories, along with 9 grams of protein and total fat. Add some vegetables to the meal and then you’ll be good to go. Avoid the sour cream and cheese, though.

Registered dietitian Amy Shapiro told Eat This, Not That!, “I’m a big fan of [Starbucks’] Sous Vide Eggs. They taste great, are loaded with protein, and are under 170 calories. But [they] will keep you full for 2 to 3 hours! They’re gluten-free so acceptable for celiacs and anyone watching their carbs. [And they] contain some veggies.” We’re sold!

On its own, the Grilled Chicken Breast at Applebee’s is surprisingly low in calories. The figure sits at just 160. Woah. And even with some healthy sides, the dish’s calorie-count doesn’t go up all that much. We’re talking coleslaw, broccoli — that kind of stuff. Garlicky green beans is another available side but that in itself packs in more calories than the chicken!

Panda Express’ Firecracker Shrimp dish is a real fast food delight. It’s nice and simple, containing string beans, onions, dried peppers, and bell peppers alongside the fish. The bean sauce is great, too. And the following numbers make it taste even sweeter: the total fat measurement only comes to 3.5 grams. As for the calorie-count, you’re looking at a mere 110.