12 cheap fast food options that are surprisingly healthy
The Chick-fil-A grilled chicken sandwich is a great choice thanks to its lean grilled chicken breast and whole grain bun.
It has become a favorite among dietitians, and it's easy to see why. The official nutrition panel lists the sandwich as containing 390 calories and 28 grams of protein. The relatively high protein-to-calorie ratio helps people stay full on the road. Swap fries for a fruit cup, and why not also try it with extra lettuce and tomato, which the kitchen usually adds at no charge.
Breakfast suffers under the same sticker shock that has hit groceries and rent. Yet, McDonald's Fruit & Maple Oatmeal still shows a $1.99 price tag in many U.S. restaurants. The chain's own nutrition panel lists 320 calories, which is an excellent light morning meal option.
At a time when a single croissant sandwich can crack the five-dollar mark, this bowl gives you more fiber for fewer coins and leaves you feeling warm rather than weighed down. You can trim extra sugar by skipping the brown-sugar packet, and my favorite extra is a shake of cinnamon, which is free.
Taco Bell's Veggie Power Menu Bowl is one of the rare meals that hasn't sprinted out of the value lane and costs less than $5. Loaded with beans, rice, lettuce, guacamole, and salsa, this bowl gives you 12 grams of plant-based protein and fiber in one go. Customizing stays easy: ask the staff to skip cheese and sour cream for a lighter bowl, or why not also try it with extra pico de gallo for a bright kick that costs nothing.
Blaze Pizza's Build‑Your‑Own pie with cauliflower crust is a healthy option, as the crust is lower in calories and refined carbs compared to traditional dough. A single slice of the specialty crust contains only 94 calories, 15 g of carbs, 2.3 g of fat, and 4 g of protein, as the dough replaces refined flour with real cauliflower blended with a touch of rice and cheese. You can also customize the pizza and build your own healthy lunch the way you crave!
Breakfast prices at most chains have sprinted ahead of rent, yet Starbucks's Egg White & Roasted Red Pepper Egg Bites still land in the $5–$7 window. Starbucks Egg White & Roasted Red Pepper Egg Bites are packed with protein and made with just egg whites, spinach, and red peppers. No crazy extra ingredients needed! They are low in carbs and calories, with just 170 per serving, which sounds like the ideal quick, balanced breakfast.
Because Starbucks cooks them sous vide, the texture remains silky, and you avoid the greasy skillet.
Chipotle's build-your-own chicken salad bowl shows how smart ingredient picks turn a grab-and-go order into a macro marvel. Stick with romaine, black beans, grilled chicken, fresh tomato salsa, and fajita veggies, and you'll land at a reasonable calorie count with great protein and fiber content.
My favorite flourish is an extra scoop of pico de gallo plus a squeeze of lime. Bright, refreshing, and usually on the house.
Rewards members can earn ten points per dollar on every order.
Panera Bread's Mediterranean Veggie Sandwich strikes a rare balance of flavor, nutrition, and cost. A whole sandwich comes in at 440 calories with 17 g of protein. Layers of cilantro-jalapeño hummus, crunchy cucumbers, tomatoes, peppadew peppers, and feta deliver plenty of pop; why not also try it with an extra handful of cucumbers for added crunch at no extra cost?
The sandwich bears Panera's climate-friendly Cool Food Meal badge and meets the chain's 'Clean' ingredient promise, which rejects artificial preservatives and colors.
Oh, and did I mention it is under $7 for this delicious sandwich? Another win!
Dunkin's Veggie Egg White Wake-Up Wrap punches above its weight for both nutrition and price. The latest nutrition data shows that the wrap contains approximately 180–190 calories, 14–15 grams of carbs, and 8 grams of protein, thanks to a filling of cage-free egg whites, peppers, onions, and a warm tortilla.
This nutritious, quick, on-the-go breakfast will cost you right around $3. You can grab it fast, enjoy every bite, and not feel weighed down at all!
It may seem a little odd to order just a chicken breast at a fast food restaurant, but it is actually very flavorful on its own and works well if you're watching your fat or carb intake.
KFC's Kentucky Grilled Chicken Breast layers the Colonel's famous 11-herb spice rub on a lean, skin-on breast that never sees the deep fryer. One piece comes in at roughly 220 calories, 40 grams of protein, and zero carbs, and costs about five dollars in most regions.
Because the meat is seasoned, rested, and finished in a high-heat grill, fat drips away while moisture stays locked in. Add a complimentary packet of KFC hot sauce for extra zip without spending or loading up on calories.
Burger King's Garden Side Salad is one of the few fast-food menu items that lets you swap starch for real produce without paying a premium. The company's nutrition sheet lists 14 calories when ordered plain. Trading Burger King's Garden Side Salad for a small order of fries is a textbook example of how a tiny menu choice can reshape a meal.
Add a squeeze of lemon or a light drizzle of balsamic vinaigrette instead of salted ketchup, and the swap delivers a crisp, refreshing side that supports nutrient intake and portion control without sacrificing flavor.
A company press release first featured this entrée on a '5 Under 500 Calories' list.
El Pollo Loco's Chicken Black Bean Bowl begins with citrus-marinated, fire-grilled chicken breast that adds smoky depth without the grease of frying. The bowl stacks slow-simmered black beans, steamed broccoli, pico de gallo, avocado, and a dusting of cotija, coming in at about 460 calories and 37 grams of protein, according to the chain's own nutrition guide.
Jack in the Box's Chicken Fajita Pita is a handheld worth slowing down for: citrus-marinated grilled chicken, caramelized onions, lettuce, tomatoes, and a side of fire-roasted salsa tucked inside a warm whole-grain pita. Company nutrition tables show 320 calories with 27 g of protein. These numbers rival those of many 'light' chicken wraps, yet they deliver more vegetables and substantially less saturated fat than a typical fried-chicken sandwich.
Ask for an extra spoonful of tomatoes or jalapeños; many locations include those veggies at no additional cost, although some may add a small upcharge.
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