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Can You Really Eat Healthy At A Fast Food Restaurant?

Author Phil Harris
Is it possible to eat healthy at a fast food chain? Customers place their orders at a McDonald's restaurant on July 20, 2023 in Manchester, England. (Photo by Anthony Devlin/Getty Images)

We’re halfway through January and I’m still on my healthy eating kick. This is a new record for me! One of my other goals in 2024 is to travel a bit more. So far, I have trips to Western New York, Miami, and the Grand Canyon in my sights. This is where it might get tricky to eat healthy.

When you travel, your food selections can get very limited. People with specific dietary restrictions, like my wife with her gluten-free needs, can have an especially challenging time. And when you’re driving long distances, your only options might be fast food.

Today recently asked some nutrition experts to share information on how to eat healthy at the big fast food chains. The first thing they said is to take a minute to read the menu carefully before making a decision. The dieticians recommend focusing on vegetables and proteins. They also say to skip the combo meals and extra sauces since those just pack on more calories.

As for specific healthy fast food options, the nutrition experts offered a few suggestions. Maybe “healthier” is a better term to use than “healthy.” I’m taking these suggestions with a grain of salt, not that they need any more. A lot of the menu items are still pretty high in sodium. For example, the Mediterranean veggie sandwich from Panera contains a whopping 1,650 milligrams. You can see the stats for each of the items listed below HERE. And keep scrolling down to read about tasty plant-based options being offered by some fast food chains!

Fast Food Items To Order If You’re Trying To Eat Healthy (Today)

Chick-Fil-A

  • Kale crunch salad
  • Grilled chicken sandwich
  • Market salad with grilled chicken

Chipotle

  • High protein lifestyle bowl
  • Wholesome lifestyle bowl

Five Guys

  • Beef burger patty wrapped in lettuce with onion

In-N-Out

  • Protein style burger with onion (no bun, sauce, or cheese)

KFC

  • Grilled chicken breast
  • Sweet corn

McDonald’s

  • Grilled chicken and bacon salad
  • Hamburger, no cheese

Panera

  • Mediterranean bowl with chicken
  • Turkey chili
  • Mediterranean veggie sandwich

Popeye’s

  • Red beans and rice

Qdoba

  • Citrus lime chicken salad

Starbucks

  • Rolled and steel-cut oatmeal
  • Egg and cheddar protein box

Subway

  • Grilled chicken No Bready Bowl

Taco Bell

  • Grilled chicken taco, fresco style
  • Veggie power bowl

Wendy’s

  • Small chili
  • Apple pecan salad
  • Grilled chicken wrap

Phil Harris is 50% of "Phil & Mel in the Afternoon" on K104.7. He has been with the station since 2013 and on the air in Charlotte since 2000. Before coming to the Queen City, Phil worked for radio stations in Pittsburgh, Austin, and Seattle. In addition to the weekly "Throwback Threesome" music video feature, Phil writes about things that matter to Charlotte sports fans and pet owners. He happens to be both.

4 Fast-Food Restaurants Flavorful Plant-Based Picks

The once-challenging quest for vegan options at fast-food restaurants has gotten a lot easier in recent years. Gone are the days of painstakingly customizing orders to suit specific dietary needs. Or worse, just having French fries and lettuce. Fast-food chains have taken significant strides in recent years, expanding their menus to offer an array of plant-based choices.

Plenty of fast-food chains have recognized the shifting dietary preferences of their customers and have embraced the challenge of providing satisfying vegan options. The evolution of vegan choices at these establishments has been impressive. From the golden arches of well-known burger joints to the cozy corners of popular sandwich shops, the vegan revolution has made its mark.

Plant-based and vegan fast-food options

Vegans no longer have to rely solely on customizing existing meals to meet their dietary requirements. Instead, they can revel in the sheer variety that now graces the menus of fast-food chains. These establishments now proudly feature vegan burgers that sizzle and satisfy, dairy-free milkshakes, and even plant-based twists on classic comfort foods.

With an increasing number of people embracing plant-based lifestyles and seeking sustainable dining choices, the fast-food industry has risen to the occasion. These establishments understand that providing diverse options isn’t just about following a trend but about fostering inclusivity and catering to many people with specific tastes and needs. So, the next time you’re in a hurry and hunger strikes, rest assured that the vegan options at fast-food restaurants are not only abundant but also thoughtfully crafted to satisfy your cravings and nourish your values.

Whether you’re on a diet, dairy-free, vegetarian, or simply vegan there are fast-food places for you to grab a quick bite. Check out these fast-food vegan restaurant menu items. If you’re a very strict vegan, you might consider checking with the establishment regarding any potential cross-contamination with meat products when placing your order.

  • Taco Bell

    According to Taco Bell, most of their products are vegan. They say to order any item “fresco style”, which replaces mayo-based sauces, cheeses, and reduced-fat sour cream with freshly prepared diced tomatoes. Then, substitute the protein with black beans, refried beans, or potato bites. In June, the chain announced that they’re testing a new Vegan Crunchwrap which is meatless and dairy-free. If all goes well, you can soon see that on menus too.

  • Dunkin’

    For a restaurant known for its coffee, you may be surprised by the vegan options. Dunkin offers more than 20 vegan menu items, according to their site. Dunkin’ features avocado toast and a selection of non-dairy milk alternatives such as oat, almond, and coconut milk to accompany your coffee. In addition to avocado toast, vegans can enjoy other choices like avocado and roasted tomato toast, a bacon avocado tomato sandwich minus the bacon, various bagels including plain, cinnamon raisin, everything, and sesame without cream cheese, an English muffin, and hash browns.

  • Chipotle

    For those seeking plant-based options, Chipotle has consistently offered a reliable meal comprising rice, beans, fajita veggies, salsa, and guacamole. The year 2013 saw a transformative addition to Chipotle’s menu with the introduction of vegan sofritas. This was a game-changing choice; it features flavorful spicy braised tofu. As confirmed by the restaurant chain, their sofritas option has been given the seal of approval for both vegans and vegetarians alike.

  • Burger King

    Burger King offers the Impossible Burger patty, which is widely available across their fast-food outlets nationwide. The Impossible Whopper, just like the classic version, features an Impossible patty crafted from plant-based ingredients. Both Burger King and Impossible Foods representatives informed INSIDER that, upon request, the Impossible Whopper can be prepared separately to ensure it is not cooked on the same surface used for meat products. Additionally, Burger King has begun testing Impossible chicken nuggets.

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