7 ‘Healthy’ Fast Food Meal Options, According to Dieticians

When it comes to fast food, most people tend to eat it because they are usually tight on time.

Others may try to consume fast food because it can be cheap and convenient. However, fast-food options can be loaded with high calories, excess salt, and ultra-processed food.

According to a 2016 study, ultra-processed foods comprise between 60% and 90%  of the American diet. Though not all processed foods are considered unhealthy, high consumption of highly processed foods can be associated with high body fat.

The high amounts of calories alone can make staying healthy challenging. Recently, dietitians revealed their top seven picks from fast food chains such as Chick-fil-A, Starbucks, and Chipotle, which have more nutritious alternatives, Eat This, Not That.

Jersey Mike’s Roasted Chicken Breast Sandwhich

“When you’re in a pinch, there’s nothing easier than a quick deli sandwich, and one of the healthier options at Jersey Mikes is their roasted chicken breast sandwich,” says Samantha DeVito, MS, RD, CDN. “This sandwich is a solid choice if you’re looking for a lean protein-packed meal without all the extra additives.”

Like most cold cuts, they can be full of sodium and preservatives. This sandwich option is flavorful yet healthy due to fiber and vegetables to balance it out.

Cava’s Steak & Harissa Bowl

High sodium contributes to staying unhealthy. Cava, the Mediterranean version of Chipotle, offers a healthy alternative in a steak bowl.

“The Steak and Harissa Bowl is a well-balanced choice packed with protein from the steak and feta cheese. The rest of the bowl provides 7 grams of fiber from the brown rice, red pepper hummus, cucumber, tomato, onion, and cabbage slaw. It’s topped with a hot harissa vinaigrette that has quite a bit of heat! To cut some of the sodium, opt for Super Greens instead of brown rice.” DeVito explains.

Starbucks Eggs and Cheddar Protein Box

Coffee is known for its high dose of caffeine, which keeps people awake. However, this healthy option has more protein.

“It is well-balanced and lower in saturated fat, is a good source of fiber at 5g, and provides 3 oz of protein. I also love that we can mix and match the cheese with the apple, dip the apple in the peanut butter, or put the egg with the pita. It is a versatile little snack box!” Marissa Beck, MS, RDN, Founder, Registered Dietitian with REVV Health explains.

Chick-fil-A’s Grilled Chicken Sandwich

Not only is Chick-fil-A known for its fried chicken, but it is also known for its high sodium intake. Even though most of its chicken is fried, some grilled options exist.

“The grilled chicken sandwich with lettuce, tomatoes, and honey roasted BBQ sauce on a multigrain brioche bun has about 765 mg of sodium and turns out to be very well-balanced,” Beck says, “It will give you 4 oz of lean protein with only 2.5g of saturated fat, and there is 3g of fiber in this sandwich (versus the 0-1g in the other options) with only a little over two servings of carb. Plus, it still tastes great with all of the accouterments!”

Chipotle’s Lifestyle Bowl, The Wholesome Bowl

Unlike most fast food chains, Chipotle is considered a healthier option. One of their options is also a good bowl. With the mix of vegetables, its a good source of vitamins and minerals.

“However, the Wholesome Bowl with supergreens, a lettuce blend, chicken, fajita veggies, fresh tomato salsa, and guacamole stands out as a well-balanced and nourishing choice,” Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, Functional Nutrition and Mindfulness Expert says.

Cava’s Greens & Grains Bowl, Custom

Along with the Steak & Harissa Bowl, another nutritious bowl is Cava’s Green & Grains. This bowl is custom, meaning that healthy options can be chosen, such as roasted vegetables, cucumbers, and picked onions.

“Fiber promotes gut health, satiety, enhanced digestion, and blood sugar stabilization. This bowl meets nearly 75% of most people’s daily fiber requirements in one meal,” says Bianchini.

Starbucks Spinach, Feta & Egg White Wrap

According to multiple dietitians, Starbucks’ spinach, feta, and egg white wrap are the healthiest fast food items.

“This breakfast order has 20 grams of protein and 3 grams of fiber, two nutrients that can support satiety and energy levels during your day,” Kolesa says, “While the wrap is a good source of fiber and protein, it does contain 840 mg of sodium or 36% of the recommended daily value per day. This may pose a concern for those who have cardiovascular or kidney disease and may need to limit their sodium intake. In this case, it can be helpful to consult your doctor and a registered dietitian to determine what sodium is right for you.”