• Healthy State
  • Careers
  • Education
  • Research
  • Giving
Ochsner Health Ochsner Health
  • About
  • Find A Doctor (current)
  • Find A Location
  • Specialties & Treatments
MyOchsner Logo
Login | Signup
Submit Search magnifying glass icon
Close Search X icon
  •   Home
  • In To Your Health...
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
  • I need to...
  • Find A Doctor
  • Find A Location
  • Find A Specialty
  • Schedule An Appointment
  • Pay A Bill
  • Explore
  • About Ochsner
  • Careers
  • Patients & Visitors
  • "To Your Health" Blog
  • Health Resources
  • Medical Professionals
  • Education
  • Philanthropy
  • Community Outreach
  • Diversity, Equity and Inclusion
  • Research
  • Ochsner Health Network
  • Schedule an Appointment
  • Call: 1-866-624-7637
  • Online: Login to MyOchsner
  • Personalize your content
  • patient Edit Persona Persona Chooser
To Your Health

View Newsletter Editions
  • Food & Fitness
  • Conditions & Treatment
  • Health Trends
  • Prevention & Wellness
  • Women's Health
  • Men's Health
  • Mental Health
  • Parenting
healthier-fast-food-choices

9 Healthier Fast Food Meals

Jun 17, 2022 |
By Molly Kimball, RD, CSSD
Share Facebook Logo Twitter Logo Pinterest Logo Email Logo

If you don’t eat fast food, don’t start. In fact, continue to deliberately not eat fast food. The reason I recommend steering clear is that most fast food options are loaded with sodium, high in fat and contain preservatives and other ingredients (most of which we can’t even pronounce!)

However, if your overbooked, overextended schedule crammed with work and family means that you sometimes pull up to that drive-through window, all semblance of nutrition doesn’t have to be lost.

We’ve gathered our nine top picks for best options nutrition-wise. Are these ideal? No, but compared to other options in fast-food land, these are your best bet!

Best Salad: Chick-Fil-A Grilled Market Salad

  • Romaine and baby greens topped with grilled chicken, blueberries, strawberries, red and green apples, red cabbage, carrots and blue cheese.
  • Per salad (including granola and roasted nut blend, but not dressing): 560 calories, 28 grams fat, 5 grams saturated fat, 1,090 mg sodium, 47 grams carbohydrate, 6 grams fiber, 16 grams (mostly naturally occurring) sugar, 34 grams protein
  • Why I like it: It’s one of few fast food options that includes a rainbow of produce. One suggestion: Bring your own favorite salad dressing to keep nutrition in line.

Best Smoothie: Smoothie King Gladiator

  • Choice of chocolate, vanilla or strawberry Gladiator Protein and choice of two add-ins. I recommend no-sugar or low-sugar add-ins like almonds, peanut butter, matcha green tea, or real whole no-sugar-added fruit and veggies including raspberries, blueberries, mango, pineapple, banana, spinach, kale, carrots and ginger.
  • Per 20-ounce smoothie (before add-ins): 230 calories, 6 grams carb, 1 gram fiber, 3 grams sugar, 45 grams protein
  • Why I like it: It’s super low in sugar, rich in proteinand gives you one more way to fit in more real fruits and vegetables.

Best Breakfast: Starbucks Spinach, Feta and Cage Free Egg White Breakfast Wrap

  • Egg whites, spinach, feta and tomatoes in a wheat wrap.
  • Per wrap: 290 calories, 10 grams fat, 3.5 grams saturated fat, 830 mg sodium, 33 grams carbohydrate, 6 grams fiber, 4 grams sugar, 19 grams protein.
  • Why I like it: This is rich in protein and fiber, and it squeezes a bit of veggies into our morning. And even though the bread isn’t 100 percent whole grain, it at least has more whole grains than white flour.

Best Breakfast Runner Up: Starbucks Sous Vide Egg Bites: Egg White & Red Pepper

  • Egg bites made with egg whites, cottage cheese, cheese, red bell pepper, spinach and feta.
  • Per two-bite serving: 170 calories, 7 grams fat, 5 grams saturated fat, 500 mg sodium, 13 grams carbohydrate, 1 gram fiber, 2 grams sugar, 13 grams protein.
  • Why I like it: If you’re looking for more of a snack than a full breakfast, this is a lower-carb, lower-calorie option that’s naturally gluten-free.

Best Blended Coffee Drink: PJ’s Coffee Eat Fit- approved Protein Velvet Ice

  • PJ’s Cold Brew coffee concentrate blended with protein powder and milk.
  • Per medium 16-ounce serving: 250 calories, 6 grams fat, 4.5 grams saturated fat, 230 mg sodium, 23 grams carbohydrate, 2 grams fiber, 8 grams sugar (less than 2 grams added sugar), 26 grams protein.
  • Why I like it: It’s loaded with protein and can double as a breakfast or snack on the run. It’s especially good for those who like to start their day with coffee but aren’t big breakfast eaters.

Best Grilled Chicken: Chick-Fil-A Grilled Nuggets

  • Grilled Nuggets, nothing else. Available in 8- and 12-piece servings.
  • Per 6-piece serving: 190 calories, 9 grams fat, 2 grams saturated fat, 730 mg sodium, 7 grams carbohydrate, 1 gram fiber, 0 sugar, 21 grams protein.
  • Why I like them: It’s just chicken, no veggies or whole grains, but if you need a car-friendly finger food, these nuggets can do the trick.

Best Fried Chicken: Popeyes Blackened Tenders

  • Nonbattered, nonbreaded version of Popeyes’ chicken tenders, with seasoning; formerly called Naked Tenders.
  • Per 3-piece serving: 170 calories, 2 grams fat, 0 saturated fat, 550 mg sodium, 2 grams carbohydrate, 0 fiber, 0 sugar, 26 grams protein.
  • Why I like it: Ounce for ounce, these tenders are essentially as lean as grilled skinless chicken but with the famously flavorful Popeyes blackened seasoning.

Best Grilled Chicken Sandwich: Bud’s Broiler Eat Fit Grilled Chicken Sandwich

  • Grilled chicken breast with Hickory Sauce on 100 percent whole wheat bun.
  • Per sandwich: 350 calories, 9 grams fat, 1.5 grams saturated fat, 610 mg sodium, 32 grams carbohydrate, 4 grams fiber, 35 grams protein.
  • Why I like it: Bud’s Broiler is a New Orleans original, plus it’s one of the only truly whole-grain buns in fast food.

Best Mexican-Inspired Dish (Tie): Chipotle - Customized Bowl

  • Burrito bowl with no rice, filled with chicken, black beans and fajita vegetables, topped with chili salsa.
  • Per Bowl: 335 calories, 8.5 grams fat, 3 grams saturated fat, 995 mg sodium, 30 grams carbohydrate, 13.5 grams fiber, 4.5 grams sugar, 40 grams protein (Guacamole adds 230 calories, 22 grams (plant-based) fat, 375 mg sodium, 8 grams carbs).
  • Why I like it: It’s a convenient way to get black beans and vegetables on the go without processed carbs.

A version of this article originally appeared on NOLA.com. See the full article here.

Note: Registered dietician Molly Kimball offers brand-name products as a consumer guide; she, along with Ochsner Health System, do not solicit product samples nor are paid to recommend items.

Tags
fast food

You may also be interested in:

Thinkstockphotos 478014607 Breakfastsandwich
Food & Fitness
September 4, 2020

Breakfast Sandwiches - Best and Worst Picks

Mornings can be hectic and frozen breakfast sandwiches work for a quick on-the-go meal.
527117593 Frozen Food
Food & Fitness
March 25, 2022

Healthy Frozen Meals: What Are My Options?

Frozen dinners are cheap, fast and easy, offering built-in portion control for lunch or dinner in a flash.
By Molly Kimball, RD, CSSD
Snacks To Go Thumbnail
Food & Fitness
September 4, 2020

Healthy Snacks To-Go

Learn about smart food and drink choices while traveling.
By Molly Kimball, RD, CSSD

email envelop icon Comments about the blog? Send us an email!

Ochsner Health

Schedule An Appointment: 1-866-624-7637

Follow us: Facebook Follow Ochsner Health on TikTok Twitter Follow Ochsner Health on Twitter LinkedIn Visit Ochsner Health's LinkedIn page Instagram Follow Ochsner Health on Instagram YouTube Subscribe to Ochsner Health on YouTube Pinterest Follow Ochsner Health on Pinterest TikTok Follow Ochsner Health on TikTok

Healthy living tips, delivered weekly to your inbox.

Sign Up

Patients & Visitors

  • Billing & Financial Services
  • Insurance Information
  • International Patients
  • Request Medical Records
  • Share Your Story
  • Read Patient Stories

Medical Professionals

  • Transfer a Patient
  • Refer a Patient

Health Resources

  • To Your Health Blog
  • Golden Opportunity
  • Healthy State
  • Ochsner Magazine

Job Seekers

  • Career Paths
  • Benefits
  • Open Positions

Employees

  • Webmail
  • OHSLink
  • Workday

Employers

  • Corporate Wellness
  • Medicare Advantage Plans

Community Outreach

  • Classes & Events
  • Programs
  • Community Health Needs Assessment
  • Dr. John Ochsner Discovery Health Sciences Academy

Education

  • Graduate Medical Education
  • Clinical Medical Education
  • Continuing Medical Education
  • Medical Library
  • Publishing Services
  • Medical Illustrations

Research

  • Clinical Trials
  • Applied Health Services Research
  • Clinical Research & Trials
  • Nursing Research
  • Translational Research

Giving

  • Donate
  • Volunteer

About Ochsner

  • Mission & Vision
  • History
  • Diversity, Equity and Inclusion
  • Annual Report
  • Outcomes & Honors
  • News & Media
  • Alumni
  • Ochsner Health Network
  • Contact Us

Shop

  • O Bar
  • Optical Shop
  • Ochsner Fitness Center
  • Brent House Hotel

© Ochsner Health  | Notice of Privacy Practices | Terms of Use | Vendor Information

Ochsner accepts all major insurances.

Ochsner is a 501(c)3 not-for-profit organization, founded on providing the best patient care, research, and education.

We are one of the country’s largest non-university based academic medical centers.

Ochsner is an equal opportunity employer and all qualified applicants will receive consideration for employment without regard to race, color, religion, sex, age, national origin or ancestry, citizenship, sexual orientation, gender identity, veteran status, disability or any other protected characteristic under applicable law.

Community Needs Health Assessment

EpicMobile Tablet | EpicMobile Phone

newsletter icon

Subscribe to Our Newsletters

newsletter icon

Select the newsletters you'd like to receive.

Please select at least one category to continue.

Curious about our newsletters?

View details for each edition
newsletter icon

Let us know where to send your newsletters.

To Your Health- Food and Fitness:
To Your Health- General:
To Your Health- Men’s Health:
To Your Health- Parenting:
To Your Health- Women’s Health:
To Your Health-Mental Health Monthly":
To Your Health- Skin Deep:

Source:
Source Description:
Marketing Goal:
newsletter icon

You're all set!

We’ll send newsletters full of healthy living tips right to your inbox.

Ochsner Health System
magnifying glass icon
ESC to Close

Begin Typing to Search

Select the drop-down to filter Search by Blog Articles or Sitewide