Fast food: convenient, quick, and often the only option when you’re on the go. But can it be healthy? The good news is, many fast-food chains now offer lighter fare like wraps, grilled chicken, and salads. But what fast food is healthy that actually tastes good? Are these healthier alternatives worth your money, or are you sacrificing flavor for a lower calorie count?
To answer this question, I embarked on a taste test of several healthier fast-food options. With insights from registered dietitians Lisa Young, PhD, RDN, and Mary Sabat, MS, RDN, LD, I selected recommended menu items from popular chains. Here’s my honest take on the taste, and why these choices get the dietitian seal of approval.
It’s important to remember that fast food is still fast food. Many options are high in sodium, fat, sugar, and calories. The goal isn’t to make fast food a health food, but to choose better options when you’re in a pinch.
Ready to make smarter choices at the drive-thru? Keep reading for a ranked list of healthy fast-food meals, from best to worst.
The Best: Taco Bell Cantina Chicken Power Bowl
Expert Opinion: “The Taco Bell Cantina Chicken Power Bowl is a commendable fast food choice, especially for those seeking a balanced and nutritious meal. With 490 calories, it provides a reasonable energy intake, while its 25 grams of protein support muscle maintenance and repair, promoting satiety and helping to keep you full longer. The bowl also boasts 11 grams of fiber, which aids in digestion, helps regulate blood sugar levels, and supports overall gut health. The combination of lean chicken, wholesome ingredients, and various vegetables ensures you’re getting essential vitamins and minerals.” – Sabat
My Take: This was my clear favorite. The seasoned rice, black beans, slow-roasted chicken, pico de gallo, guacamole, and avocado ranch sauce created a satisfying and flavorful bowl. It’s hard to believe you can get such a filling meal for around $8.50. Even as someone who doesn’t frequent Taco Bell, I’d happily order this again.
Wendy’s Apple Pecan Salad
Expert Opinion: “Wendy’s Apple Pecan Salad is a well-rounded fast food option, offering a nutritious balance of protein, fiber, and healthy fats. With 440 calories, it provides a moderate calorie count suitable for a meal, while delivering 31 grams of protein, which supports muscle maintenance and satiety. The inclusion of romaine lettuce, apple bites, and spring mix ensures a good intake of vitamins and minerals, along with dietary fiber, which aids digestion. The pomegranate vinaigrette dressing adds a flavorful yet light touch, and the blue cheese crumbles contribute calcium and probiotics. The grilled chicken is a lean protein source, and the roasted pecans add healthy fats and a satisfying crunch.” – Sabat
My Take: Wendy’s doesn’t skimp on the chicken and blue cheese, which is a huge plus. The apples and dried cranberries added a nice touch of sweetness, and the toasted pecans provided a satisfying crunch. The only downside was a few wilted pieces of spring mix, which I removed. Overall, the combination of sweet and savory flavors and the generous portion of chicken make this a great healthy option.
McDonald’s Fruit and Maple Oatmeal
Expert Opinion: “The McDonald’s Fruit and Maple Oatmeal is a healthy breakfast option, especially for those on the go, due to its nutritious blend of ingredients. This oatmeal provides complex carbohydrates, which are essential for sustained energy throughout the morning, and contains 4 grams of fiber, which aids in digestion and promotes satiety. Including diced apples and a cranberry raisin blend enhances the flavor and adds natural sweetness, vitamins, and antioxidants. While it has 6 grams of protein, which is relatively low, the light cream can contribute a bit more protein and a creamy texture. Overall, McDonald’s Fruit and Maple Oatmeal is a convenient and wholesome breakfast option, providing a good mix of fiber, vitamins, and energy-boosting carbohydrates.” – Sabat
My Take: I typically go for breakfast sandwiches and hashbrowns at McDonald’s, so the oatmeal was a surprise. It was perfectly creamy, and I enjoyed the brown sugar, apples, and dried fruit. Next time, I might use less dried fruit to cut down on sugar and add my own nut butter for extra protein.
Chipotle Lifestyle Wholesome Bowl
Expert Opinion: “You might want to try Chipotle’s Lifestyle Wholesome Bowl for its balanced and nutritious profile, especially if you’re health-conscious or following a low-carb diet. With just 460 calories, it packs an impressive 35 grams of protein, making it an excellent choice for muscle repair and satiety. The bowl is low in carbs, with only 18 grams, which is ideal for those watching their carbohydrate intake. The organic ingredients, including fresh lettuce, succulent chicken, vibrant fajita veggies, zesty fresh tomato salsa, and creamy guacamole, not only enhance the flavor but also ensure you’re consuming high-quality, wholesome foods. This combination makes it a delicious, convenient, and healthy fast-food option.” – Sabat
My Take: Chipotle generally has healthier options compared to other fast-food restaurants. The Wholesome Lifestyle Bowl is a lighter, lower-calorie choice. While the Chipotle-Honey Vinaigrette adds flavor, it also adds 220 calories. It’s a good option if you’re watching your calorie intake.
Jimmy John’s Mediterranean Wrap
Expert Opinion: “Made with Sabra Roasted Red Pepper Hummus, the Mediterranean Wrap from Jimmy Johns offers a plant-based protein source that is both flavorful and satisfying. The olive tapenade and crumbly feta cheese add healthy fats and a unique taste. At the same time, fresh cucumber, tomato, onion, and lettuce provide essential vitamins, minerals, and fiber, contributing to overall health and satiety. Wrapped in a spinach tortilla, this option is lower in calories and adds an extra nutrient boost. The oregano-basil seasoning and oil & vinegar dressing enhance the Mediterranean profile without adding excessive calories. With a calorie range of 480-780, depending on customization, this wrap is a delicious and nutritious choice for those seeking a wholesome meal at Jimmy John’s.” – Sabat
My Take: I usually stick to the Beach Club at Jimmy John’s, but I’m glad I tried this. The hummus, olive tapenade, chicken, and feta cheese were flavorful, and I liked the spinach tortilla. The olive tapenade is a strong flavor, so it may not be for everyone.
Chick-fil-A Grilled Chicken Sandwich
Expert Opinion: “The Chick-fil-A Grilled Chicken Sandwich is a lean protein option that’s lower in calories and fat compared to popular deep-fried alternatives.” – Young
My Take: I prefer Chick-fil-A’s fried chicken, but this was still a decent grilled option compared to others I’ve had. The lettuce and tomato were a nice addition, but the sandwich needed the Honey BBQ sauce for flavor. Overall, it was tasty, but it made me crave the original Chick-fil-A sandwich.
The Worst Order I’d Skip: Dunkin’ Egg and Cheese on English Muffin
Expert Opinion: “The Egg & Cheese from Dunkin’ has fewer calories compared to other options, making it a suitable choice for those monitoring their caloric intake. It contains high-quality protein from the egg and cheese, which can help keep you full and satisfied, and the cheese also contains helpful calcium.” – Young
My Take: This was the only item I wouldn’t order again. It wasn’t terrible, but the flavor was almost nonexistent. It was just bland. While it’s nice to have a fast-food breakfast sandwich under 500 calories, this one needed hot sauce to be enjoyable. I’d rather go to Starbucks for a quick coffee and breakfast sandwich.
Choosing what fast food is healthy doesn’t have to be a mystery. With these expert-approved picks and honest taste test results, you can make informed choices and enjoy your meal on the go.
