What is the healthiest thing to eat at a buffet?

November 9, 2025 •

3 min read

According to a study published in the journal PLOS One, diners who encounter less healthy foods first tend to take 31% more total food items. This underscores the importance of a strategic approach when considering what is the healthiest thing to eat at a buffet.

Quick Summary

This guide provides a comprehensive strategy for navigating all-you-can-eat buffets, prioritizing nutrient-rich options like lean protein and vegetables to build a balanced, satisfying meal.

Key Points

Scan First: Walk through the entire buffet before picking up a plate to plan your best choices and avoid impulse selections.
Prioritize Protein & Veggies: Fill at least half your plate with non-starchy vegetables and a quarter with lean protein to increase satiety and nutrient intake.
Choose Wisely: Opt for grilled, steamed, or baked dishes instead of fried or creamy ones to minimize calories and fat.
Drink Water: Stick to water, unsweetened tea, or coffee to avoid empty liquid calories and stay hydrated.
Control Portions: Use a smaller plate and decide on the number of trips you'll make to the buffet line beforehand to manage portion sizes.
Indulge Mindfully: If you crave a dessert, take a small, reasonable portion after you are mostly full, focusing on fruit-based options.
Eat Slowly: Taking your time to eat allows your brain to register fullness, helping prevent overconsumption.

The overwhelming array of options at an all-you-can-eat buffet can easily derail even the best intentions for healthy eating. From fried appetizers to creamy desserts, the temptation is everywhere. However, with a smart, proactive strategy, it is entirely possible to enjoy a satisfying meal without overindulging. The key lies in prioritizing certain food groups and preparation methods while approaching the spread with intention rather than impulse.

The Healthy Buffet Strategy: A Step-by-Step Guide

Step 1: Scan Before You Serve

Before picking up a plate, take a lap around the entire buffet area. This reconnaissance mission helps you assess all available options and mentally note where the healthiest choices are located. Planning your plate in advance prevents you from mindlessly loading up on the first three items you see, which are often the unhealthiest. Look for the salad bar, vegetable dishes, and the lean protein section.

Step 2: Start with Lean Protein and Produce

The best approach is to fill your plate with high-volume, nutrient-dense foods first. Focus on filling half of your plate with colorful, non-starchy vegetables and fruits. This provides fiber, vitamins, and minerals that will help you feel full faster and for longer. Next, add a serving of lean protein to fill about a quarter of your plate. Examples include grilled chicken or fish, roasted turkey without the skin, or shellfish like shrimp. Protein is crucial for satiety and helps manage blood sugar levels.

Step 3: Choose Lighter Preparations

Cooking methods drastically affect a food's nutritional profile. Opt for grilled, steamed, broiled, or baked items over anything fried, breaded, or covered in heavy, creamy sauces. Steamed vegetables are preferable to those sautéed in large amounts of oil. At a salad bar, select dark, leafy greens and top them with a light vinaigrette rather than a creamy ranch or Caesar dressing. Similarly, choose broth-based soups over cream-based alternatives.

Step 4: Add Complex Carbs and Healthy Fats Thoughtfully

Complex carbohydrates provide lasting energy, but portion control is vital at a buffet. Dedicate a small portion of your plate—about a quarter—to high-fiber whole grains like brown rice, quinoa, or whole-wheat bread. If available, options like baked sweet potatoes are also excellent choices. Healthy fats, such as a handful of nuts from the salad bar or avocado, can be very satiating, but should be consumed in moderation due to their high calorie density.

Step 5: Drink Smart

Avoid loading up on sugary drinks like soda, sweetened iced teas, or juice. These contribute empty calories and sugar without offering any nutritional benefit. Instead, stick to water, unsweetened tea, or black coffee. Staying hydrated with water can also help prevent overeating.

Smart Buffet Choices and Pitfalls

Here is a list of specific buffet items to seek out or avoid:

Seek out: Fresh vegetables and fruit, grilled or baked lean protein (chicken, fish), broth-based soups, brown rice, whole-grain options, steamed vegetables, and simple salads with vinaigrette dressing.
Avoid: Fried items (chicken wings, seafood), creamy pasta dishes, cheesy casseroles, fatty meats like bacon or processed sausage, heavy cream-based soups, and rich desserts like cakes and ice cream.

Buffet Best vs. Worst Choices Comparison Table


Category	Best Bets	Worst Bets
Protein	Grilled chicken or fish, peel-and-eat shrimp, lean roast turkey, eggs	Fried chicken, bacon, sausages, fatty processed meats
Vegetables	Steamed green beans, broccoli, spinach, raw crudités, fresh salads	Fried veggies, vegetables in heavy cheese or cream sauces, casseroles
Starches	Baked sweet potato, brown rice, whole-wheat rolls	Loaded baked potatoes, macaroni and cheese, white bread
Soups	Vegetable or broth-based soups	Cream-based soups, chowders, bisques
Salads	Mixed greens with oil and vinegar, fruit salads with no added sugar	Salads loaded with cheese, croutons, and creamy dressings
Dessert	Fresh fruit, fruit sorbet, chocolate-dipped strawberries	Pecan pie, rich cakes, ice cream with sugary toppings

Conclusion: Mindful Eating is the Ultimate Buffet Tool

At its core, a healthy buffet experience is not about deprivation but about making mindful, intentional decisions. By starting with a plan, prioritizing nutrient-dense foods, and being selective about cooking methods and portions, you can enjoy a wide variety of delicious foods without compromising your health goals. Remember to listen to your body's fullness cues and focus on quality over quantity. For additional guidance on making healthy choices at the buffet, consider consulting resources like the CDC's guide on choosing healthy foods at the buffet table.

Frequently Asked Questions

Start with a small salad or a cup of broth-based soup to help fill you up with low-calorie, high-volume options. This can help prevent overeating later in the meal.

Focus on steamed vegetables, lean proteins like shrimp or chicken from non-fried dishes, and egg drop soup. Steer clear of fried items, heavy sweet sauces, and large portions of white rice.

Not necessarily. While the greens are great, salad bars can be a trap due to high-calorie creamy dressings, cheeses, and croutons. Choose your toppings wisely and use a vinaigrette or olive oil.

Use a smaller plate to limit how much food you can carry. Fill it predominantly with lower-calorie vegetables, eat slowly, and stop when you feel satisfied, not stuffed.

Yes, in moderation. After prioritizing nutrient-rich foods, it's fine to have a small treat. Opt for fresh fruit, sorbet, or share a more decadent dessert with someone else.

Water is the best choice. Unsweetened iced tea or black coffee are also good options. Avoid sugary beverages like soda and juice, which add empty calories.

Focus on eating slowly and mindfully. Fill up on vegetables and lean protein first, which are more satiating. Listen to your body's cues and stop eating when you feel full.