Dietitians share their go-to healthy fast food options at 8 top restaurants

Healthy fast food options do exist but it's best to stick to the least processed options as you can and opt for items high in protein and fiber.

• Ordering a meal at a fast food restaurant doesn't always have to be an unhealthy decision.
• Several chains, like McDonald's, Wendy's, and Starbucks, offer healthy food options that still taste good.
• Opt for meals rich in vegetables and with lean proteins like chicken, fish, or beans.

The battle of convenience versus nutrition often positions healthy eating as an either/or choice. But just because your local drive-through line isn't the first place you'd turn to for a well-balanced meal doesn't mean you can't get one there. 

Jamie Nadeau, registered dietitian, and owner of the online coaching program, The Balanced Nutritionist, says there are some key things you can look for to make healthy food choices even at fast food restaurants like McDonald's, Burger King, or Subway.

"Whenever I need to grab something from a drive-through, I try to look for two things: protein and fiber," Nadeau says. "Without enough protein, you're not going to feel satisfied for very long and you'll be way more likely to overeat. If there are any veggie or fruit options available, I'll typically go for them to add some fiber."

With a few informed choices and some savvy substitutions, fast food doesn't have to be the nutritional enemy. 

I spoke to Nadeau, as well as personal trainer, Joe Johnson, and registered dietitian, Patricia Kolesa, for their recommendations on the best nutrient-rich items your favorite fast food chains have to offer.

1. Starbucks' Spinach, Feta & Egg Wrap

If you're looking to grab some breakfast with your morning coffee, this nutrient-packed wrap from Starbucks is Nadeau's personal go-to.

"One of my favorite breakfast 'fast food' items of all-time is the spinach, feta, and egg white wrap from Starbucks," she says. "Not only is it super delicious, but it's filling and packed with enough protein to actually keep you full." 

Each spinach, feta, and egg white wrap contains 290 calories, 20g of protein, and 3g of fiber per serving, as well as 34g carbs and 5g of sugar.

Nutrition profile:

2. Starbucks' Egg White & Roasted Red Pepper Egg Bites

Another excellent option to pair with your morning coffee at Starbucks are these delectable egg bites. Not only are they a more nourishing option than most pastry items but they're also tasty enough to satisfy.

 "I absolutely love [Starbucks'] egg bites," Nadeau says. "Specifically, the egg white and roasted red pepper egg bites. Two egg bites have just 170 calories and 12 grams of protein, and they're quick and easy when you need something in a pinch. I like to pair it with a fruit cup for the perfect protein and fiber combination."

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3: Chick-fil-A's Market Salad with Grilled Filet

For those days when you need more than grilled nuggets, the Chick-fil-A Market Salad can be a suitable alternative. Add a grilled filet, which contains 100 calories and 21g of protein, and you'll get an even heartier meal.

"You can grab a salad packed with greens, apples, strawberries, and blueberries topped with grilled chicken for 540 calories, 28 grams of protein, and 5 grams of fiber," Nadeau says. "All that makes it a well-balanced choice."

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4: Chick-fil-A's Grilled Nuggets

While it's okay to splurge on fast food every now and then, Nadeau says if your visits to fast food joints are "happening on a regular basis, it's nice to have some healthier go-to options." 

Unsurprisingly, Chick-fil-A's grilled nuggets are a healthier alternative to its fried chicken — and the grilled variety can be just as delicious. 

While the fried nuggets contain 250 calories for eight pieces— along with 11g of fat and 11g of carbs — the grilled option (also for eight pieces) contains just 130 calories, 3g of fat and 1g of carbs. Both offer the same amount of protein, too, with 25g.

It's worth mentioning, however, that these grilled nuggets should be viewed as a snack and not as an entire meal, given they only provide 130 calories. Nadeau recommends "adding them to a side salad, with a kale crunch side, or a fruit cup" to create a fuller meal. 

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5: McDonald's Classic Cheeseburger

"I think the one underrated food item at McDonald's is its plain hamburgers and cheeseburgers," Nadeau says.

It's important to note that the National Institutes of Health warns that too much meat high in saturated fat — like hamburgers — can raise cholesterol and increase your risk of coronary heart disease.

But as far as fat-packed burgers go, the occasional McDonald's classic cheeseburger is a good option, Nadeau says.

Nutrition profile:

6: Burger King's Big Fish

Fish sandwiches are a great source of healthy fats and protein but they can be hard to come by in the realm of fast food. Luckily, Burger King offers a few options, including its Big Fish Sandwich.

"Only a few fast food chains offer a fish option, and the Burger King Big Fish is my personal favorite," says Johnson. "White fish is lower in both calories and fat than beef and chicken. So, if you're craving that burger experience but want to slash calories, a Big Fish comes in at a respectable 560 calories, which is 110 fewer than a Whopper."

Keep in mind that this is still a fried sandwich, so while it may clock in near the bottom of Burger King's offerings in terms of calories, it's not something you should routinely opt for. Aside from it being fried, it also has 5.6g of saturated fat (which is nearly 30% of the daily saturated fat limit). The National Institute of Health says that men and women should limit saturated fat to no more than 20g per day.

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7: Subway's 6-Inch Turkey Breast

Johnson recommends going all-in on the 6-inch subs, specifically the turkey breast.

 "Deli turkey sandwiches are often much lower in calories and fat compared to burgers," he says. "The 6-inch Turkey Breast from Subway has just 280 calories. Add plenty of salad veggies like lettuce, tomatoes, onion, and pickle to make your sandwich more filling while only adding a dozen or so extra calories."

 Johnson adds that if "you're having a sauce or spread with it, opt for something low in calories [like buffalo sauce or honey mustard] rather than a cream-based sauce to keep the calories down."

Nutrition profile:

*Above nutrition does not include toppings and sauces.

8: Chipotle's Burrito Bowls

If you're looking for something more wholesome than your standard burrito, Johnson suggests ordering a burrito bowl.

 Bowls are basically a burrito without the tortilla. And if you've ever been to a Chipotle, you know those tortillas are pretty big. By eliminating it, you're saving yourself from consuming an additional 320 calories and 50 grams of carbs. Consider choosing brown rice over white rice and adding avocado to make it healthier, too.

 "Mexican-style fast food chains often offer vegetarian options like bean burritos or bowls with rice and beans," he says. "These can be a good source of protein and fiber but be sure to watch the portion size and toppings, as adding cheese, sour cream, and other high-calorie toppings adds up quickly."

Chipotle's burrito bowls come in at just under 400 calories, depending on which extras you add to it. Johnson says your best bets are chicken, beans, fresh salsa, and lettuce.

Nutrition profile:

*Above nutrition is based on Johnson's bowl suggestion with no additional toppings.

9: Wendy's Chili

According to Kolesa, a small cup of classic chili from Wendy's can be a great way to get more daily fiber without going overboard on calories. 

 And fiber is an important part of anyone's diet as it may help with gut health, regulate blood sugar spikes, assist in weight loss, and improve heart health, among others. The American Heart Association recommends consuming 25-30g of fiber per day from food sources alone (this does not include any supplements). 

 "Chili can be a cozy and healthful option at Wendy's," she says. "Packed with 6g of fiber, it can be a good choice for people looking for a small, filling meal while on the go."

Nutrition profile:

* Above nutrition is based on (1) small cup of Wendy's chili.

10: Wawa's Build-Your-Own-Bowls

Controlling what goes into your meal is a great way to make sure you get the nutrients you need. 

If you need to grab a bite while you're grabbing gas, Kolesa recommends Wawa's build-your-own-bowls for a balanced and nutritious meal — just make sure you fill it with plenty of veggies.

"I recommend starting by packing your bowl with vegetables," she says. "Then add your favorite lean and plant-based proteins — like chicken, ground beef, or beans — and top off with a light amount of fat like cheese or sour cream."

*The nutrition profile below is based on the Grilled Chicken Burrito Bowl with no extra toppings.

Nutrition profile:

Insider's takeaway

Fast food chains are unavoidable if you're constantly on the road or in a rush to grab a quick bite. 

But with a few healthy strategies and knowledge of what's available, you can easily find nutritious fast food items.

Just make sure to opt for fiber-packed vegetables and protein-rich lean meats, when possible, and be mindful when adding extras that are high in saturated fat, like cream-based sauces or cheeses.