What can I eat healthy at a fast food restaurant? Our expert nutrition guide.

October 15, 2025 •

5 min read

The average American consumes approximately 836 calories in a single fast-food meal, often underestimating the true caloric intake. However, you don't have to ditch your diet when you're in a pinch; savvy ordering can help you navigate the menu and choose healthy options. So, what can I eat healthy at a fast food restaurant? With a few simple swaps and mindful decisions, it is possible to make nutritious choices even when you're on the go.

Quick Summary

This guide provides practical strategies for choosing healthy fast food, including opting for grilled options, customizing orders to reduce calories, and making smart choices for sides and drinks. It outlines specific healthier menu items at popular restaurants and offers a comparison to illustrate the impact of simple swaps.

Key Points

Choose Grilled, Not Fried: Opt for grilled, roasted, or baked meats over fried, breaded options to significantly reduce calories and unhealthy fats.
Customize Your Meal: Ask for sauces on the side, swap high-calorie condiments for mustard, and use lettuce wraps instead of buns to cut unnecessary calories.
Rethink Your Sides: Replace french fries with healthier sides like a side salad, fruit cup, or baked potato for added fiber and nutrients.
Build a Better Salad: Maximize the nutritional value of salads by avoiding fried toppings and creamy dressings, opting for lean protein and vinaigrette instead.
Drink Water: Swap sugary sodas and shakes for water, unsweetened tea, or black coffee to eliminate hundreds of empty calories.
Prioritize Protein and Fiber: Focus on menu items rich in protein and fiber to help you feel full longer and avoid overeating.
Plan Ahead: Check nutritional information online before you arrive at the restaurant to make a calm, informed decision.

For many, fast food is a convenient, quick, and affordable solution for a meal on a busy day. The challenge, of course, is that these meals are typically loaded with calories, saturated fat, sodium, and sugar. But with a little knowledge, you can sidestep the nutritional pitfalls and make choices that align with your health goals. The key is to shift your mindset from simply accepting the standard offerings to proactively customizing your meal to prioritize lean protein, vegetables, and fiber.

The Golden Rules for Healthier Fast Food

Choose Grilled, Roasted, or Baked Instead of Fried

One of the most impactful decisions you can make is to opt for grilled, roasted, or baked proteins over their fried and breaded counterparts. Fried foods are cooked in hydrogenated oils, which are high in unhealthy fats and calories and have been linked to serious health risks.

Swap Fried Chicken for Grilled: Instead of crispy chicken sandwiches or nuggets, choose grilled chicken. A grilled chicken sandwich or grilled nuggets can provide a significant amount of lean protein with far less fat and fewer calories. For example, a Kentucky Grilled Chicken Breast from KFC provides substantial protein with low fat and zero carbs.
Consider Roasted Options: Some chains offer roasted meats. For example, Subway's Oven-Roasted Turkey or Roasted Chicken are lean and satisfying.

Customize Your Order to Cut Calories and Unhealthy Fats

Don't be afraid to make special requests. Customizing your order is one of the most powerful tools you have for making a fast-food meal healthier.

Go Light on Sauces and Condiments: Creamy sauces like mayo, ranch dressing, and special sauces can add hundreds of unnecessary calories and fat. Ask for sauces on the side or swap them for healthier alternatives like mustard or a light vinaigrette. Opt for 'fresco style' at Taco Bell to replace creamy sauces with pico de gallo.
Ask for a Lettuce Wrap: For burgers and sandwiches, ordering them 'protein style' or in a lettuce wrap can save you a significant number of calories and refined carbs from the bun.
Limit or Skip Cheese and Bacon: These toppings add calories and saturated fat with minimal nutritional benefit. Ask for no cheese or bacon to lighten your meal.

Rethink Your Sides

Swapping your side dish is another major opportunity to improve your meal's nutritional profile.

Replace Fries with Fruit or Veggies: Many restaurants now offer alternatives to fries and onion rings, such as apple slices, fruit cups, or side salads.
Opt for a Baked Potato or Chili: At Wendy's, a plain baked potato or a small chili offers a heartier side with fiber and protein.
Choose Green Beans or Corn: Sides like KFC's green beans or sweet kernel corn are low in calories and offer a serving of vegetables.

Drink Smarter

Sugary beverages and milkshakes can be one of the biggest sources of empty calories in a fast-food meal. Opting for a low-calorie drink is an easy win for your diet.

Stick to Water: Water is always the best choice for hydration, with zero calories and no added sugar.
Choose Unsweetened Tea or Coffee: Unsweetened iced tea or a simple black coffee are good options if you want a flavored drink without the sugar.
Opt for Diet Soda: While not as healthy as water, diet soda can satisfy a craving for a carbonated drink with none of the sugar calories.

Healthier Menu Options at Popular Chains

McDonald's

Hamburger: The regular hamburger (not a double or quarter-pounder) is a reasonable option at around 250 calories.
Egg McMuffin: A great choice for breakfast, offering a balanced mix of protein and carbs.
Apple Slices: A healthy side that adds vitamins and fiber for only 15 calories.

Chick-fil-A

Grilled Chicken Sandwich: A lean protein choice with far fewer calories and fats than the fried version.
Grilled Nuggets: A protein-packed and low-fat option, especially when paired with a low-calorie sauce.
Market Salad: A salad with mixed greens, grilled chicken, and fresh fruit. Request dressing on the side and use sparingly.

Chipotle

Burrito Bowl: Skip the high-calorie tortilla and build a bowl with your choice of protein (chicken, steak, sofritas), brown rice, black beans, fajita veggies, salsa, and a small amount of guacamole.
Salad Bowl: Similar to a burrito bowl but with a leafy green base, which can be a lower-calorie and higher-fiber option.

Subway

Veggie Delite: A customizable sandwich loaded with fresh vegetables on whole-grain bread.
Oven-Roasted Turkey: A classic lean protein option. Load it with all the veggies you want.
Salad: Any of Subway's subs can be converted into a salad for a lower-carb meal.

Comparison Table: Healthy vs. Unhealthy Fast Food Meal


Meal Component	Unhealthy Meal Example	Healthier Alternative	Why It's Healthier
Entrée	Bacon Cheeseburger (e.g., Wendy's Jr. Bacon Cheeseburger)	Plain Hamburger (e.g., Wendy's Jr. Hamburger)	Cuts out the high-fat bacon and cheese.
Side	Large French Fries	Side Salad with Vinaigrette	Significantly reduces calories, fat, and sodium while adding fiber.
Drink	Large Sugary Soda	Water or Unsweetened Tea	Eliminates hundreds of empty calories from sugar.
Total Caloric Impact	High	Significantly Lower	Reduces overall calorie intake and improves nutrient density.

The Takeaway: Mindful Eating On the Go

Plan Ahead

One of the best strategies is to check the restaurant's nutritional information online before you go. This allows you to make a calm, informed decision without being swayed by impulse buys or tempting marketing. Many apps and websites make this information readily available.

Focus on Protein and Fiber

Prioritizing menu items that are higher in protein and fiber will help you feel full and satisfied for longer. This prevents the energy crash and subsequent hunger pangs often associated with high-sugar, low-nutrient meals.

Control Your Portions

Avoid the temptation of upsizing to a “value meal”. Order a smaller size, share a larger item, or save half for later. Remember that a fast-food meal doesn't have to constitute your entire daily intake, and moderation is key.

Conclusion

While fast food is notoriously unhealthy, it is not impossible to make healthy choices when you are in a pinch. The strategies outlined above—including opting for grilled proteins, customizing your order, choosing smarter sides, and watching your drinks—empower you to take control of your meal. By being mindful and planning ahead, you can enjoy the convenience of fast food without completely derailing your nutrition goals. Small, smart changes can make a huge difference in the long run. For more great tips on making healthy fast food choices, you can consult resources from experts like those at Scripps Health.

Visit Scripps Health for more healthy fast food tips

Frequently Asked Questions

Yes, it is possible to make healthier choices at McDonald's by opting for items like the Egg McMuffin for breakfast, a regular hamburger, or a side of apple slices, and choosing water instead of soda.

A great healthy option at Chick-fil-A is the Grilled Chicken Sandwich or the Grilled Nuggets, paired with a Kale Crunch Side or Market Salad with a light vinaigrette dressing.

Fast food salads can be healthy, but it depends on the toppings and dressing. Avoid fried chicken, bacon, and excessive cheese, and ask for a vinaigrette dressing on the side to control portions and ingredients.

To reduce calories, order a regular-sized hamburger with no cheese, bacon, or creamy sauces. You can also request a lettuce wrap instead of a bun to cut refined carbs.

Many fast food restaurants offer healthy sides, including side salads with light dressing, baked potatoes, fruit cups, or green beans. These provide more nutrients and fewer calories than french fries.

Make your Chipotle bowl healthier by skipping the tortilla and choosing brown rice, black beans, plenty of fajita veggies, lean protein like chicken or sofritas, salsa, and limiting high-calorie extras like cheese and sour cream.

The healthiest choice is water. Other good options include unsweetened iced tea, diet soda, or black coffee to avoid the high sugar content found in most sodas and shakes.