In modern fast paced life, grabbing fast food is sometimes inevitable. According to the CDC, about one third of U.S. adults consume fast food on any given day, accounting for roughly 11.7% of daily calories. However, typical fast food meals are often high in calories, saturated fat, and sodium. Nutrition experts recommend keeping any single fast food meal to about 500-850 calories (roughly one third of your daily intake).
By prioritizing fiber and lean protein for example, choosing grilled chicken, whole grains, fruits and vegetables you can turn a drive thru run into a relatively healthy on the go meal. Nutritionists also warn about salt: the American Heart Association advises staying under 1,500-2,300 mg of sodium per day, yet a single burger and fries combo can provide a large portion of that limit.
Many fast food places now highlight healthier fast food options on their menu. Cozymeal notes that the healthiest fast food chains offer meals “with limited sodium, saturated fat and added sugar,” often including lean proteins and lots of vegetables. If you’re searching for “healthy fast food near me,” you’ll likely see salad chains and build your own bowl spots like Sweetgreen, Chipotle or CAVA among the top hits. For example, Subway’s Fresh Fit menu features whole grain sandwiches under 400 calories, and the American Heart Association even approved Subway’s Veggie Delite on nine grain wheat as heart healthy.
Similarly, Chipotle’s customizable burrito bowls let you load brown rice, beans, veggies and grilled chicken a nutrient rich meal choice. Cozymeal and nutrition experts specifically cite Panera Bread, Sweetgreen, CAVA, Chick-fil-A, Taco Bell and others as fast healthy food restaurants due to their fresh ingredients and build-your-own options. In short, even traditional fast-food joints can be part of a healthy diet if you pick smart options, read nutrition info, and skip the extras.
Tips for Ordering Healthy Fast Food
When time is tight, use these simple rules to make fast food healthier:
- Lean proteins & veggies: Go for grilled chicken, turkey, beans, or fish, plus plenty of vegetables and whole grains. This maximizes protein and fiber without excess fat.
- Watch portions: Avoid supersized or jumbo meals; choose smaller or kid size items. Aim to keep fast food meals around 500-850 calories (about one third of daily needs).
- Skip high cal extras: Ditch bacon, cheese, mayo, creamy dressings and fried toppings. Instead, pile on extra veggies or pick salsas, mustard or vinegar for flavor.
- Choose grilled over fried: Always choose grilled or roasted items (like a grilled chicken sandwich) instead of fried versions (crispy nuggets or fried fish). Grilled proteins are often your healthiest bet.
- Smart sides & drinks: Replace fries and chips with side salads, baked potatoes, fresh fruit cups or apple slices. Opt for water, unsweetened tea, or diet drinks instead of soda to avoid empty calories.
Many fast food restaurants now include fresh fruit and yogurt on the menu. Opting for an apple slices cup or a fruit and cottage cheese bowl (shown above) instead of fries can dramatically cut calories and sodium while adding fiber and vitamins. For example, ordering apple slices or a yogurt parfait on the side saves hundreds of calories compared to fries. Even simple swaps like this make a big difference in keeping a fast food meal healthy.
Top 10 Healthy Fast Food Meals
Below are ten great healthy fast food choices, with meal examples and tips for each. These items combine protein, vegetables, and whole grains while avoiding excessive fat or sugar. (Each item below is accompanied by an image where noted.)
1. Panera Bread – Green Goddess Chicken Cobb Salad
Panera’s salads are a go to for healthy fast food. Their Green Goddess Chicken Cobb Salad, for instance, has about 43g of protein (from grilled chicken and hard boiled egg) with only ~510 calories. That’s a very nutrient dense meal. To keep it healthy, ask for the dressing on the side (or use olive oil and vinegar) and skip high fat toppings like bacon or excessive cheese. Panera also offers other nutritious salads (like Mediterranean Greens with Grains) packed with vegetables. In general, Cozymeal ranks Panera among the healthiest chains because it emphasizes fresh veggies and lean proteins. The takeaway: grilled chicken salads at Panera deliver a satisfying, protein rich fast food meal that’s relatively low in calories.
2. Subway – Fresh Fit Sandwiches (Veggie Delite, Turkey Teriyaki)
Subway’s Fresh Fit menu features 6 inch subs on whole grain bread for under 400 calories. Options like the Veggie Delite or the Sweet Onion Chicken Teriyaki (on nine grain wheat) are on this list. The Veggie Delite in particular is loaded with vegetables lettuce, tomato, cucumber, peppers and is approved as heart healthy by the American Heart Association. Even with turkey or chicken added, these subs remain lean compared to many burger options.
The key is customization: ask for extra lettuce, skip mayo or cheese, and choose mustard or light vinaigrette. Cozymeal notes that Subway’s custom “build your own” model makes it one of the healthiest fast food chains. In practice, a 6 inch Veggie Delite with plenty of veggies can be a very low calorie, high fiber fast food lunch.
3. Chipotle – Burrito or Salad Bowl
Chipotle consistently ranks as one of the healthiest fast food chains thanks to fresh, customizable bowls. You can create a balanced meal by choosing brown rice, black or pinto beans, grilled chicken or steak, lots of salsa or vegetables, and skipping sour cream and cheese. For example, a steak burrito bowl with double steak, brown rice and beans has about 54g of protein and ~640 calories. It also contains fiber from beans and vegetables.
Adding lettuce, tomato salsa, and a side of guacamole gives healthy fats and vitamins. Nutrition experts advise limiting high calorie toppings; Cozymeal suggests loading on protein and veggies and watching sodium. In short, Chipotle’s build your own bowls make it easy to get a lean protein, vegetable rich meal on the go.
4. Chick fil A – Grilled Chicken Sandwich or Salads
Chick-fil-A offers several healthier items centered on grilled chicken. For example, the Grilled Chicken Sandwich (on a multigrain bun, without mayo) provides lean protein with far fewer calories than a crispy sandwich. Similarly, Chick fil-A’s Market Salad or Kale Crunch Salad with added grilled chicken are excellent picks they combine chicken, fresh greens, fruit and nuts for a high-protein, high-fiber meal.
Cozymeal highlights Chick-fil-A’s grilled chicken options and yogurt parfait as good healthy picks. The only caution is sauces and dressings: use light dressing or oil & vinegar on the side to control fat. As a rule, opting for grilled chicken and plenty of veggies (instead of fried nuggets and fries) makes for a fast-food meal that’s both tasty and nutritious at this popular chain.
5. Starbucks – Egg White & Turkey Bacon Sandwich
For a nutritious fast food breakfast, Starbucks’ Egg White, Turkey Bacon & Cheddar Sandwich is a smart choice. It delivers 17g of protein for only 230 calories. The combination of egg whites and lean turkey bacon provides protein without excess fat, and the whole wheat English muffin adds whole grains. (By comparison, McDonald’s Egg McMuffin has 17g protein and 310 calories.) These sandwiches keep you full and on target. Other healthy Starbucks options include the Spinach, Feta & Egg White Wrap or low fat Greek yogurt parfait. The general principle: fast food breakfasts with eggs and lean protein on whole grains are among the healthiest morning meals you can grab on the go.
6. Taco Bell – Fresco Style Tacos or Burritos
Taco Bell is surprisingly flexible for healthy eating if you customize right. Switch to “Fresco” style (replace cheese and sauces with extra tomato salsa) and choose items like chicken or bean tacos. For instance, a Fresco Chicken Soft Taco is only about 160 calories. Fresco style items still contain protein (from chicken or beans) and plenty of lettuce or salsa, but much less fat.
Nutrition guides point out that Taco Bell’s fresher menu hacks (like ordering beans instead of beef, extra vegetables, no sour cream) can make it one of the more affordable, healthier options. In our list, Taco Bell stands out as an example of “cheap healthy fast food”: inexpensive tacos or burritos can be made filling and low calorie. Just remember to skip fried sides and sugary drinks to keep it clean.
7. Burger King – Impossible Whopper or Veggie Wrap
Burger King is not the first name you think of for healthy eating, but it does offer some decent choices. The Impossible Whopper (a plant based burger) contains 25-30g of protein from soy/potato protein. It has no cholesterol and more fiber than a regular Whopper, though it still has similar calories.
You can make it even healthier by omitting mayonnaise and cheese, or even asking for it as a lettuce wrap.
Besides the Impossible Burger, Burger King has grilled chicken sandwiches and plant based burgers (with bean patties) as better alternatives. A side salad instead of fries and water or unsweetened tea instead of soda will turn a BK meal into a healthier fast food stop. Cozymeal notes that by making these swaps skip the bun, skip mayo Burger King becomes a more nutritious choice.
8. Panda Express – Wok Smart Entrées
For Asian style fast food, Panda Express’s Wok Smart menu is designed to be healthier. The Wok Smart items have at least 8g protein and fewer than 300 calories each. Top picks include String Bean Chicken Breast, Kung Pao Chicken, and Broccoli Beef (with reduced sodium sauce). These entrées are stir fried (not heavily breaded) and include vegetables like green beans or broccoli. Choosing one of these dishes with brown rice (or ½ rice, ½ vegetables) gives you a balanced meal. Panda also offers Beyond Orange Chicken as a vegetarian option while the sauce is sweet, it’s high in plant protein. Overall, Panda’s Wok Smart chicken and vegetable entrees can fit into a healthy fast-food diet when paired with steamed broccoli or brown rice.
9. CAVA – Mediterranean Grain and Salad Bowls
CAVA is a fast casual chain with Mediterranean inspired bowls and pitas. Its menu emphasizes healthy staples like vegetables, hummus, grilled meats (chicken, lamb), and olive oil. One example is the Chicken & Rice Bowl: brown rice, chopped greens, feta, two pita scoops of hummus or tzatziki, and grilled chicken. This bowl provides protein, fiber, and healthy fats. CAVA’s menu also includes falafel and avocado for plant based protein and fats.
Cozymeal highlights that CAVA’s focus on Mediterranean diet ingredients (whole grains, legumes, lean meats, olive oil) makes it one of the healthiest fast food chains. To make it optimal, just keep an eye on dressing (tzatziki or olive oil is fine) and enjoy a salad or broth based soup on the side if available.
10. Sweetgreen/Veggie Grill – Custom Salad & Bowl Chains
Salad centric chains like Sweetgreen and plant based fast casual restaurants like Veggie Grill rank at the top for healthy fast food. Sweetgreen lets you build bowls with superfoods like kale, arugula, quinoa and dozens of vegetables. Adding a protein like grilled chicken, salmon or tofu gives you a high protein meal with tons of fiber. Veggie Grill’s menu is entirely plant based: their salads, bowls and burgers use vegetable proteins and grains. For instance, the Kale Caesar or Santa Fe Crispy Chickin’ salad at Veggie Grill is loaded with veggies and a bean based patty, making it very nutritious.
These chains offer gluten free, vegan and vegetarian options by default, which makes them excellent for almost any diet. The main caution is to go easy on any creamy dressings or crispy toppings. Overall, a large salad bowl at Sweet green or a vegetable sandwich at Veggie Grill is an example of a fast food meal that’s as healthy as many home-cooked dishes.
FAQs: Healthy Fast Food
Q: Is fast food always unhealthy?
A: Not necessarily, but it often is if you choose poorly. Fast food is notorious for high calories, fat, and sodium, which is why it’s linked to weight gain and heart risk. However, many experts agree that you can eat fast food in moderation by choosing nutrient rich items. For example, a grilled chicken sandwich with a side salad and water is far healthier than a double bacon burger and large fries. The key is to avoid fried and supersized items and pick fast food healthy options (grilled proteins, salads, fruit) that fit within your diet goals.
Q: What are healthy fast food breakfast options?
A: Many chains offer lean protein breakfast items. For instance, McDonald’s Egg McMuffin provides 17g of protein for 310 calories, and Starbucks’ Egg White & Turkey Bacon Sandwich delivers 17g protein at 230 calories. These options include eggs and lean meat on whole grain muffins. Oatmeal with fruit (available at several coffee shops) or yogurt and granola parfaits (Starbucks, Dunkin’ Donuts) are also good picks. In general, look for breakfasts with eggs or beans, minimal cheese, and whole grains to stay on track.
Q: Are fast food salads healthy?
A: They can be, but it depends on the toppings. A salad with grilled chicken (or shrimp), plenty of vegetables, and a light dressing is one of the healthiest fast food meals. The pitfalls are creamy dressings, crispy toppings (fried noodles, bacon bits) or cheese. For example, Panera’s Green Goddess Salad is healthy because it’s full of veggies and chicken. Just ask for dressing on the side and skip fried additions. As a tip, avoid “salad” meals that include things like crispy tortilla bowls or ranch heavy dressings these can turn a healthy seeming item into a high calorie meal.
Q: Which fast food restaurants have healthy options?
A: Many popular chains have nutritious menu sections. Salad or bowl chains (Panera, Sweetgreen, CAVA) are obvious picks. Mexican/Tex-Mex chains like Chipotle and Taco Bell also rank highly because they offer lean proteins and veggies. Chicken focused chains (Chick-fil-A, Noodles & Company) have grilled chicken entrees and soups. Subway and Wendy’s have lighter sandwiches and salads. Even Panda Express (with its Wok Smart menu) and Au Bon Pain (with soups and whole grain sandwiches) make the list.
In fact, Cozymeal’s 2025 ranking of the “healthiest fast food chains” includes Panera, Sweetgreen, CAVA, and others with many low calorie, high nutrient options. The best approach is to check the nutrition info online most chain websites list calories and nutrients so you can pick the healthiest meals at a glance.
Q: Can I eat healthy fast food on a budget?
A: Yes, with strategy. Opting for smaller portions helps your wallet and waistline. For example, order from the kids’ menu or a junior sized burger instead of a large combo. Many restaurants run value menus: Taco Bell’s value or Fresco items (tacos, burritos under $1) can be both cheap and lower calorie. Some chains also offer daily deals on salads or wraps (keep an eye on promotions). Finally, a simple swap like a small veggie burger or bean burrito instead of a deluxe burger often costs no more but saves calories and fat. These small tricks let you find cheap healthy fast food without breaking the bank.
Q: How can I find healthy fast food near me?
A: Try using specific search terms and filters. Searching “healthy fast food near me” will surface chains and dishes with better nutrition. Many restaurant apps let you sort menu items by calories or dietary needs. You can also plan ahead by checking online nutrition info: most major fast-food chains publish full nutrition guides. Another trick is to use fitness/nutrition apps (like MyFitnessPal) that have searchable databases for restaurant meals. This way, you can identify the best fast food healthy options available at nearby restaurants before you go.
