Navigating the Zaxby's Menu for Healthier Choices
While Zaxby's is known for its fried chicken, the menu includes several items and customization options that can be surprisingly healthy. The key is to focus on grilled proteins, fresh vegetables, and mindful portion sizes while being aware of calorie-heavy additions like fried toppings, high-fat dressings, and Texas Toast. A little planning can make a significant difference in the nutritional impact of your meal.
The Healthiest Core Options
At the top of the list for healthy choices are the Zalads, specifically when ordered with grilled chicken. Opting for the grilled protein over its fried counterpart immediately cuts a significant amount of fat and calories. The Grilled House Zalad is a strong contender, offering a mix of greens, vegetables, and a lean protein source. To maximize its health benefits, remember to ask for the dressing on the side and use it sparingly, as dressings can often be loaded with calories and sodium. The Cobb Zalad, also with grilled chicken, provides additional protein from a hard-boiled egg but should be customized by holding the bacon and fried onions.
Beyond salads, the Grilled Chicken Sandwich is another excellent foundation for a healthier meal. With a base calorie count around 540 (without fries or a drink), it offers a solid protein punch with less fat than a fried sandwich. You can enhance this option by ordering it without mayo or other high-calorie sauces and asking for extra lettuce and tomato. The Chicken Finger Taco is another viable choice at 270 calories, especially if you stick to one or two tacos and avoid the accompanying sauces. For sides, skip the fries and opt for a cup of Asian Slaw or Coleslaw, keeping in mind that these still contain calories that add up.
Creating a High-Protein, Low-Calorie Meal
For those focused on high-protein, low-calorie intake, a creative approach is often the best. One popular strategy is a customized meal consisting of grilled chicken tenders and low-calorie sides. You can request a four-piece grilled chicken tender combo with double coleslaw instead of fries and Texas Toast. This swap significantly reduces the overall calorie count while boosting protein. Pairing this with a low-calorie sauce like Zaxby's Tongue Torch and a diet soda can result in a satisfying and filling meal for around 550 calories with 40g of protein. For an even cleaner option, some locations will sell you just the grilled chicken patties, which can be a great, high-protein component for a custom order.
Making Smart Customizations
Healthier eating at Zaxby's is about making informed choices and adjusting your order. Here's a breakdown of how small changes can lead to a big difference:
- Swap Fried for Grilled: This is the most impactful change. Always choose grilled chicken for your Zalad or sandwich instead of fried.
- Dressing on the Side: Ask for your dressing on the side and use only half, or opt for a lighter vinaigrette, which Zaxby's sometimes offers.
- Mind Your Sides: Replace fries with a side salad (using light dressing) or Coleslaw/Asian Slaw. Remember that coleslaw still contains calories and sugar, so moderation is key.
- Skip the Extras: Decline the Texas Toast, fried onions, and extra cheese, as these add empty calories and saturated fat.
- Choose Sauces Wisely: Be aware of your sauce choices. Zax Sauce is higher in calories, while Tongue Torch is one of the lowest-calorie options.
Comparison Table of Healthier Zaxby's Options
| Menu Item | Serving Suggestion | Estimated Calories | Protein (g) | Key Health Benefit |
|---|---|---|---|---|
| Grilled House Zalad | Hold fried onions, use half dressing | ~400-500 | ~45-50 | High protein, fresh vegetables |
| Grilled Chicken Sandwich | No mayo, no fries | ~470-540 | ~38-43 | Lower fat, high protein |
| Custom Grilled Chicken Tenders | 4 tenders, double coleslaw (instead of fries/toast) | ~530-550 | ~40-45 | Excellent protein-to-calorie ratio |
| Chicken Finger Taco | Just the taco, avoid dipping sauces | 270 per taco | - | Lower calorie, customizable |
The Verdict: The Healthiest Zaxby's Thing
So, what is the healthiest thing to get at Zaxby's? The best overall option is a Grilled House Zalad with dressing on the side and no fried onions. This provides a substantial amount of protein, fresh vegetables, and fiber while offering the most control over calorie and sodium intake. However, for those craving a warm meal, a customized Grilled Chicken Sandwich without mayo or a modified grilled chicken tender plate with low-calorie sides are also excellent and satisfying alternatives. The best choice ultimately depends on your preferences and goals, but prioritizing grilled protein and vegetable-based sides is always the winning strategy.
Conclusion: Eat Smart, Not Just Fast
Eating healthily at Zaxby's, or any fast-food restaurant, is entirely possible when you know what to look for and how to customize your order. By swapping fried for grilled, opting for salads with dressing on the side, and selecting healthier sides, you can enjoy a flavorful and nutritious meal without derailing your diet. The healthiest option is one that is tailored to your nutritional needs, making grilled chicken the star of your order. Remember to check Zaxby's official nutrition guide for the most up-to-date information before you order.
