Fast food often gets a bad rap when it comes to healthy eating. It’s frequently associated with meals packed with calories, unhealthy fats, and excessive salt, making it seem like a dietary danger zone. While it’s true that moderation is key in any balanced diet, and fast food can certainly be enjoyed occasionally, the good news is that you don’t have to completely avoid your favorite quick-service restaurants to maintain a healthier lifestyle. The real question is: where can you find genuinely Healthier Fast Food Options?
Fortunately, many fast food chains are catching on to the demand for more nutritious choices and are incorporating healthier items into their menus. Beyond these mainstream chains, there are also restaurants specifically focused on providing health-conscious meals. Whether you’re aiming to manage your weight, improve your overall well-being, or simply make smarter food choices on the go, you have a surprising number of healthier fast food options available. We’ve compiled a list of fifteen of the best fast food chains that offer healthier choices, along with top menu recommendations to help you navigate towards more nutritious meals.
1. Panera Bread
Panera Bread consistently ranks as one of the healthier fast food options, and for good reason. It’s an excellent choice when you need a quick yet wholesome meal. Their menu shines with salads featuring fresh vegetables, contributing to a lower calorie count. However, be mindful of dressings, as they can significantly increase calorie intake. Opting for lighter vinaigrettes or asking for dressing on the side is a smart move. For a more substantial meal, adding grilled chicken to your salad provides lean protein. Panera also offers sandwiches and soups, with grilled chicken sandwiches being a good choice for a lighter lunch. Be cautious of dishes loaded with cream, cheese, or sugar, as these can be higher in calories and fat. Whenever possible, choose wholegrain bread and consider fruit like an apple instead of chips as a side. When considering healthier fast food options, Panera Bread definitely stands out.
via Panera Bread
2. Taco Bell
Taco Bell might not be the first place that comes to mind when thinking about healthier fast food options. However, it’s surprisingly versatile and offers numerous ways to customize your order to be more nutritious. Taco Bell is indeed one of the healthier fast food options, boasting a menu where approximately 75% of items are under 500 calories – remarkable for fast food. They also cater to various dietary needs with vegetarian, vegan, gluten-free, and low-calorie modifications. A fantastic way to lighten up any menu item is to request it “Fresco-Style.” This simple swap replaces mayo-based sauces, cheese, and sour cream with fresh diced tomatoes. Choosing Fresco-Style can bring a soft taco down to just around 160 calories or a Burrito Supreme to 340 calories, solidifying Taco Bell’s place among healthier fast food options.
3. Chick-Fil-A
Chick-Fil-A is a beloved fast food chain in America, but its fried chicken, milkshakes, and fries can easily lead to a meal high in calories, carbs, sodium, and fat. However, with a bit of menu navigation, Chick-Fil-A can also be one of the healthier fast food options. They offer a variety of choices that lean towards the healthier side. The grilled chicken wrap and chicken noodle soup are lower in calories, while the kale salad provides a lower-sodium alternative. You can even opt for a gluten-free bun if needed. For healthier fast food breakfast options, the egg white grill and Greek yogurt parfaits are among the most nutritious choices. The key at Chick-Fil-A is to be mindful of sauces, as they can quickly add significant calories and fat. Choosing lighter dressings or using sauces sparingly is a smart strategy for enjoying healthier fast food options here.
via Chick-Fil-A
4. Chipotle
When considering “what fast food chain offers healthier fast food options?”, Chipotle is consistently a top contender. Its build-your-own-meal concept puts you in control of the ingredients, making it easier to create a nutritious and satisfying meal. Chipotle stands out as one of the healthier fast food options primarily because of this customization. Salads and bowls are inherently healthier choices compared to burritos, as the tortilla alone adds around 320 calories. For protein, steak and sofritas are among the leanest options. Brown rice is preferable to white rice due to its higher fiber content. Load up on vegetable toppings and skip additions like queso and sour cream to keep your meal lighter. While Chipotle is undoubtedly among the healthier fast food options, be mindful of sodium content, especially with certain salsas and proteins.
5. Panda Express
American-Chinese food is not always synonymous with healthy eating, often due to fried dishes and high sodium levels. However, Panda Express offers healthier fast food options through their “Wok Smart” menu. Panda Express distinguishes itself among healthier fast food options by offering this dedicated menu. Items on the “Wok Smart” menu are designed to be more nutritious, containing at least eight grams of protein and under 300 calories. This makes them a convenient choice when you need a quick and healthier fast food option. You can further enhance the healthiness of your meal by choosing steamed brown rice, opting for vegetable sides, and selecting proteins like grilled shrimp or grilled chicken to reduce calories and carbohydrates.
via Panda Express
6. Sweetgreen
Sweetgreen, while not as ubiquitous as some other chains, is a notable contender in the realm of healthier fast food options. With locations in 21 states, Sweetgreen focuses on fresh, wholesome ingredients. Sweetgreen firmly positions itself as one of the healthier fast food options with its core offerings. Their menu features rice and quinoa bowls, alongside salads with bases like kale, lettuce, arugula, or spinach. You can customize your bowls and salads with a variety of toppings including nuts, seeds, beans, vegetables, and proteins, and choose from a range of dressings and sauces. The emphasis on salad and quinoa bowl bases inherently makes Sweetgreen one of the healthier fast food options. However, as with any customizable meal, be mindful of toppings and dressings, as they can quickly increase the calorie count if you’re not careful.
7. Subway
When considering “what fast food chain provides healthier fast food options?”, Subway often comes to mind. Subway is generally considered one of the better choices in fast food, especially due to its “Fresh Fit” menu section. Subway is recognized as one of the healthier fast food options, even earning approval from the American Heart Association for heart-healthy meals like the Veggie Delite and the sweet onion chicken teriyaki sandwich. These recommended sandwiches are prepared on nine-grain wheat bread and packed with lettuce, tomatoes, onions, green peppers, and cucumbers. Subway stands out as one of the healthier fast food options because of the high degree of customization it offers. You can load up on vegetables, choose wholegrain breads, and select leaner protein options. Beyond sandwiches, Subway also offers salads, which are another solid and healthy choice.
via Subway
8. CAVA
CAVA, a fast-casual restaurant specializing in Mediterranean cuisine, is a strong contender among healthier fast food options. The Mediterranean diet itself is globally recognized for its health benefits, and CAVA brings this dietary approach to the fast-casual setting. CAVA stands out as one of the healthier fast food options due to its Mediterranean-inspired menu. They offer bowls and pitas that you can fill with grilled proteins, falafel, eggplant, and hummus. Their “RightRice,” made from lentils, chickpeas, green peas, and rice, offers more protein and fiber and fewer carbohydrates compared to white rice. Grilled chicken and roasted vegetables are among the most nutritious selections at CAVA, further solidifying its position as one of the healthier fast food options. You have the flexibility to build your own bowls or choose from their pre-designed menu options.
9. Veggie Grill
Veggie Grill is unequivocally one of the healthier fast food options, being a fully plant-based fast-casual restaurant. For those seeking vegan healthier fast food options, Veggie Grill is a go-to destination. Their menu features vegan versions of classic comfort foods like buffalo wings, burgers, and mac and cheese, alongside seasonal specials. Veggie Grill caters to various dietary needs, offering gluten-free and low-carb options, further establishing it as one of the healthier fast food options. Vegetable and plant-based protein wraps and salad bowls are among the most nutritious choices, packed with vegetables and fruits that boost their nutritional value. However, even at Veggie Grill, it’s wise to be mindful of additions like tortilla chips and dressings, which can increase calorie counts unexpectedly.
via Veggie Grill
10. Noodles & Company
Noodles & Company is another fast-casual restaurant that offers a range of healthier fast food options. While specializing in noodle bowls, they also provide soups and salads. Noodles & Company makes it onto the list of healthier fast food options due to their lighter menu innovations. The healthiest choices are found in their “LEANguini” line, which features noodles with 44% fewer net carbs and 50% more protein, without sacrificing flavor. Beyond this specific line, their regular pasta bowls also often include vegetables, grilled chicken, plant-based “chicken,” tofu, and shrimp, providing good sources of protein. For an even healthier fast food option, you can substitute zucchini noodles for traditional pasta in many dishes.
11. Au Bon Pain
This bakery-style fast food restaurant is recognized as one of the healthier fast food options, offering delicious and satisfying meals with numerous lower-calorie choices across their menu. Au Bon Pain distinguishes itself as one of the healthier fast food options by offering a wide variety of lighter fare. They have a diverse selection of sandwiches, soups, and salads. For those particularly conscious of calorie intake, Au Bon Pain boasts 19 low-fat soups under 200 calories. Their chicken salad sandwich on wholegrain bread, at 490 calories, provides a balanced meal with low-fat and high-fiber content. Opting for a salad loaded with vegetables and lean protein is another excellent way to enjoy healthier fast food options at Au Bon Pain.
via Au Bon Pain
12. Wendy’s
It might be surprising to see a burger chain on a list of healthier fast food options, but Wendy’s earns its place. Beyond burgers, Wendy’s offers a relatively extensive salad selection for a fast food restaurant. Wendy’s inclusion in a list of healthier fast food options is due to their salad offerings. They feature cobb, apple pecan, Parmesan Caesar, and taco salads. These salads can even be ordered without meat for vegetarian healthier fast food options. To further control calories and fat, order dressings on the side. Be mindful of added cheese and tortilla chips on some salads, as these can increase the less healthy aspects. For healthier sides, consider a grilled chicken wrap, baked potato, or apple bites as alternatives to french fries.
13. Native Foods
Native Foods is not only one of the healthiest fast food options but also one of the most eco-conscious chains. While locations are fewer, it’s a top choice for delicious and healthy meals. Native Foods stands out as both one of the healthier fast food options and an environmentally responsible choice. As a vegan chain, Native Foods offers genuinely healthy dishes like the sesame kale bowl and the Buddha bowl. However, they are also popular for their vegan recreations of comfort foods such as chicken tenders and burgers. The plant-based ingredients in these comfort foods make them somewhat healthier fast food options compared to their traditional counterparts. Even at Native Foods, it’s still wise to be mindful of excessive toppings and fried items like onion rings and fries. Overall, Native Foods is a great option when seeking healthier fast food options to satisfy cravings.
via Native Foods
14. Burger King
Again, hamburgers are not typically associated with health. However, Burger King does have some menu items that qualify it as one of the healthier fast food options available, surprisingly. Burger King’s presence on a list of healthier fast food options is largely due to the availability of the Impossible Burger. One of Burger King’s main draws is the Impossible Burger, although it’s only about 40 calories less than a beef Whopper. While still containing some grease and fat, you can make this sandwich a healthier fast food option by removing mayonnaise and cheese and opting for a lettuce wrap instead of a bun. This reduces simple carbohydrates and saturated fat, resulting in a more nutritious meal, especially if you need a quick bite on the go.
15. Mendocino Farms
Mendocino Farms is not only one of the healthier fast food options but also one of the more innovative and interesting. Their seasonally rotating menu ensures fresh, in-season ingredients. Mendocino Farms earns its reputation as one of the healthier fast food options through its commitment to fresh, seasonal ingredients and creative menu. They offer sandwiches, salads, and soups, all designed with healthier eating in mind. You can order sandwiches “breadless” for a low-carb meal or enjoy the sandwich fillings in salad form. They also offer healthier takes on comfort food classics, like their “Not-So-Fried Chicken,” which uses shaved roasted chicken breast with crunchy polenta to satisfy fried chicken cravings in a healthier way. A dedicated vegan menu further expands the healthier fast food options available at Mendocino Farms.
via Mendocino Farms
Finding Your Healthiest Fast Food Chain Choices
Fast food is convenient and quick, but it’s not traditionally known for its health benefits. So, what is the absolute healthiest fast food option? The reality is, there isn’t one single fast food chain that universally reigns as the “healthiest.” However, as demonstrated, there are numerous healthier fast food options across many mainstream menus. These 15 top chains offer plenty of swaps and menu choices that are lower in calories, fat, carbohydrates, and sodium. If you’re considering how to adopt healthier eating habits, you don’t necessarily have to give up fast food entirely. Instead, enjoying it in moderation and consciously choosing healthier fast food options is a sustainable approach.
These chains are among the healthier fast food options precisely because they provide the flexibility to make better choices. Swapping white bread or buns for wholegrain options increases fiber intake. Choosing salad dressings on the side and avoiding cheesy or creamy ingredients significantly reduces calories. Opting for lean proteins like grilled chicken and fish ensures satiety and provides a good source of protein.
Eating healthily is vital for a healthy lifestyle. Balanced meals fuel your body and help maintain a healthy weight. While fast food is convenient, it often requires making informed choices to keep it healthy. However, as shown, many fast food restaurants now offer healthier fast food options on their menus.
The healthiest fast food options are characterized by lower calorie counts and reduced salt and fat content. Being aware of these options empowers you to make better food choices while still enjoying the speed and convenience of fast food. These fifteen chains and their highlighted menu items represent some of the best healthier fast food options available.
