Navigating a menu at a fast-casual restaurant like McAlister's can be challenging when you're focused on healthy eating. With generous portion sizes and many items featuring rich, calorie-dense ingredients, it's easy to overdo it without realizing. The key to finding the healthiest options lies in focusing on menu categories that prioritize fresh vegetables and lean protein, and then making a few key customizations.
The Healthiest Menu Categories
When starting your order at McAlister's, a good strategy is to begin with the salads and soups section. While some salads can be surprisingly high in calories due to dressings and high-fat toppings, others offer a fantastic base of greens and vegetables. Similarly, soups can range from creamy and rich to light and broth-based.
Salads: The Best of the Greens
The most nutritious salads will have a solid base of fresh vegetables and a lean protein source. For example, the Savannah Chopped Salad features mixed greens, grilled chicken, dried cranberries, and almonds, providing a good balance of protein, fiber, and healthy fats. To make it even healthier, ask for the dressing on the side and use it sparingly. The Garden Salad, with its simple mix of cheddar-jack, tomatoes, cucumbers, and croutons, is another excellent base, especially when topped with grilled chicken instead of a heavier protein. By choosing a lighter vinaigrette, you can create a satisfying and low-calorie meal.
Soups: The Comforting, Health-Conscious Option
Soups are a great way to warm up and get a dose of vegetables and protein, but portion size and type are crucial. For a lighter option, the Southwest Vegetable Soup is a vegetarian, flavorful, and low-calorie choice. Another good choice is the Chicken Tortilla Soup, which is lighter than the cream-based options and still full of flavor. A bowl of soup, especially a broth-based one, can be very filling without adding a lot of calories.
Customizing Your Order for Maximum Nutrition
Even with a seemingly unhealthy menu item, customization can make a significant difference. McAlister's prides itself on being able to accommodate requests, which gives you a lot of control over your meal's nutritional content.
- Sandwiches and Wraps: Instead of a full McAlister's Club, consider a half portion or the Veggie Club, which is a plant-based alternative. Always ask for whole-grain bread or a wrap and request light mayo or mustard instead of heavier sauces. Swapping out fatty meats for grilled chicken or avocado is another easy fix.
- Spuds (Baked Potatoes): McAlister's baked potatoes can be a meal in themselves, but they are often loaded with high-calorie toppings. To make a healthier spud, stick with the Justaspud, adding some broccoli and a modest amount of cheese instead of bacon, sour cream, and other fatty additions. The Veggie Spud is another excellent choice, providing a nutrient-rich and satisfying meal.
- Side Items: Instead of the default potato salad or macaroni and cheese, ask for a side of Fresh Fruit or Steamed Broccoli to get extra vitamins and fiber. A side of Tomato & Cucumber Salad is another fresh and light option.
A Comparison of Popular and Healthier Options
To better understand the nutritional impact of your choices, here is a comparison of some common McAlister's menu items. This table highlights how a few simple swaps can lead to a significantly healthier meal.
| Menu Item | Calories | Sodium (mg) | Customization for Healthier Option | Calories (Modified) |
|---|---|---|---|---|
| McAlister's Club (Full) | ~860 | ~1910 | Half McAlister's Club with lite dressing, swap bread for whole grain | ~450 |
| Caesar Salad (Full) | ~970 | High | Half Caesar Salad, dressing on the side | ~460 |
| Spud Max (Full) | High | Very High | Veggie Spud, light cheese, no bacon | Lower |
| Broccoli Cheddar Soup (Bowl) | ~420 | ~2000+ | Fire Roasted Vegetable Soup (Cup) | Lower |
| Savannah Chopped Salad | 450 | High | Dressing on the side, ask for less cheese | ~350 |
| Justaspud (Plain) | Varies | Varies | Add steamed broccoli, light cheese | Lower |
Conclusion
When determining what's the healthiest thing to get at McAlister's, it's clear that the answer depends on your choices and willingness to customize. While many popular menu items are high in calories and sodium, the menu also offers a wide range of fresh ingredients that can be combined to create a delicious and nutritious meal. Opting for the "Lite Choose Two" menu, customizing salads and spuds, and swapping out sides are all excellent strategies to enjoy your meal while staying mindful of your health goals.
Tips for Healthier Ordering
- Focus on the Lite Choose Two menu. This section is specifically designed for lighter, portion-controlled meals under 600 calories.
- Choose broth-based soups. Creamy, cheese-heavy soups often have higher calories and sodium, so a broth or vegetable-based option is usually better.
- Go for salads, but be mindful of toppings and dressings. Always ask for dressing on the side and choose lighter toppings like grilled chicken or fresh veggies.
- Customize your spud. A plain baked potato is a great base. Add healthy toppings like steamed broccoli and a minimal amount of cheese.
- Swap your sides. Skip the chips and mac and cheese for fresh fruit or steamed broccoli.
- Drink water or unsweetened tea. Avoid the sugary beverages like famous sweet tea and lemonade.
