If you want fast food but not the sodium overload or post-meal nap, this list is for you! Salad isn’t your only escape route because there are other fast food options that are low in calories and high in protein or fiber. Here’s what to order when you want better fast food choices.
10. Panera’s Tuna Salad Sandwich
If you want to take a break from red meat, this one’s well worth trying. Dietitians recommend the Tuna Salad Sandwich (no mayo or with light mayo, on whole grain bread) as a healthier option than Panera’s garden caprese. That’s because the former has lean tuna, veggies, avocado or light dressing. It also provides healthy fats, protein and nutrients from the veggies.
9. Freddy’s Single Steakburger (No Cheese)
Burger lovers, this one’s for you! Freddy’s single steakburger is known for being modest in size but richer in protein compared to many fast food burgers. When you remove the cheese, you also trim saturated fats. Compared to Big Mac or a large double cheese burger, this option has fewer calories and less processing.
8. Taco Bell’s Fresco Soft Chicken Tacos
Two fresco soft chicken tacos deliver around 280 calories and minimal added sugar. The sauces are replaced with fresco salsa, lowering added fat and sodium content. These tacos also have fewer artificial ingredients and simpler seasonings, compared to cheesy nachos or loaded burritos.
7. Chick‑fil‑A’s Grilled Nuggets
Chick-fil-A’s grilled nuggets (about 130 calories) plus a side of apple slices is a lean and nutrient-dense fast food pick! Unlike fried nuggets or chicken sandwiches, the grilled option cuts out breading and frying oil. These grilled nuggets are low-cal, filling, and ideal for protein (minus the heaviness). The apples? They deliver on fiber and natural sweetness, too!
6. Chipotle’s Chicken Tacos
These tacos offer lean protein and plant-based fiber without excess fat. Coming in at less than 400 calories, they feature corn tortilla, grilled chicken, lettuce, salsa, and beans. This is a balanced meal on the go that also lets you control sodium and toppings.
5. Subway’s Turkey Sub on Multigrain Bread
What beats greasy fast food sandwiches? Subway’s turkey sub on multigrain bread! Add extra veggies so you can increase your fiber intake. This nutrient-dense option also has lower sodium content than processed deli meats. Adding mustard instead of mayo keeps added fat low.
4. In‑N‑Out Hamburger Protein‑Style
The classic In-N-Out hamburger is already pretty low-cal (360 calories), but ordering it protein-style (no bun, lettuce wrap) drops it to around 200 calories! It trims the carbs but keeps the beef, tomato, onion, and spread for taste. This one’s much lighter compared to a double-patty burger with bun, cheese, and fries on the side.
3. Burger King Whopper Jr.
Coming in at roughly 310 calories and 15 grams of protein, Whopper Jr. stands out among many fast food sandwiches. Removing mayo cuts fat, while adding extra lettuce or tomato boosts fiber and nutrients. It also offers protein and iron in a small package without the ultra-processed extras.
2. Chick‑fil‑A Grilled Chicken Sandwich
Chick-fil-A’s iconic grilled chicken sandwich is made with a lemon-herb marinated chicken breast on a multigrain bun with lettuce and tomato. In short, it trims calories and saturated fat versus fried versions or beef burgers. Compared to the usual 500-calorie burgers, this one is a leaner choice clocking in at around 380 calories only.
1. McDonald’s Filet‑O‑Fish (No Cheese)
McDonald’s Filet-O-Sandwich is lower in saturated fats than beef burgers. And the calories? Just around 340! Dietitians usually highlight that it’s a lighter and leaner choice than fried chicken or beef sandwiches. Removing the cheese cuts the sodium and saturated fat, while the fish patty offers heart-healthy omega-3s.