"Fast food" is synonymous with pools of grease, heaps of soggy fries, and food comas. However, not all fast food is bad for you. In a push to be healthier, many chains are adding low-calorie menu items. We've compiled (and alphabetized) a list of healthy fast food lunch options—and by "healthy," we mean drool-worthy food that's under 500 calories and has a generous smattering of veggies, greens, and other traditionally healthy fixings. Here are some options that will fill you up with the good stuff!
Bojangles': Grilled Chicken Sandwich
Calories: 375
Fat: 15g
Sodium: 910mg
Protein: 27g
Bojangles' is notorious for its biscuits and Bo-Tato Rounds (hash browns), neither of which are healthy at all. However, slap on the "grilled" label and even Bojangles' can serve up something semi-healthy. Add a side of green beans for an additional 35 calories.
Burger King: Classic Grilled Dog with Garden Salad
Calories: 370
Fat: 20g
Sodium: 1055mg
Protein: 15g
BK isn't just a burger joint, they also offer grilled dogs with classic and chili cheese varieties for a "day at the fair" vibe. Top it off with relish, ketchup, and mustard, and a side salad. It's inexpensive too!
Chick-fil-A: Grilled Chicken Cool Wrap With Fruit Cup
Calories: 400
Fat: 14g
Sodium: 0g
Protein: 37g
The grilled chicken wrap is packed with meat, vegetables, greens, and the thick cheese from a freezer package (which is SO SO good). With the addition of a fruit cup, it's easy to ignore the other wrap that comes with the meal and save it for dinner. #LeftoversQueen
Chipotle: Burrito Bowl
Chicken Burrito Bowl:
Calories: 440
Fat: 13g
Sodium: 1200mg
Protein: 37g
Ingredients for this bowl include brown rice, chicken, romaine lettuce, fajita vegetables, and fresh tomato salsa. Although this is considered a "basic" bowl, there's nothing simple about this earthy flavor.
Culver's: Single Original ButterBurger and Side Salad
Calories: 445
Fat: 17g
Sodium: 570mg
Protein: 20g
Of course, a ButterBurger is not the healthiest option because of the high fat content. However, if you ditch the cheese and enjoy it once in a while, it's not terrible for you. And be sure to get a side salad for some added veggies and crunch.
Domino's: Slice of Thin Crust Veggie Pizza
Calories: 135
Saturated Fat: 2g
Sugars: 2g
Veggies add a whole new level of flavor to all pizza. The veggies on thin crust is a healthier option that will still allow you to get your Domino's pizza fix. Also, if you want to cut the calories even further, ask for less cheese.
#SpoonTip: Check out this article for a list of the healthiest Domino's menu items.
Dunkin' Donuts: Wake-Up Wrap with Eggs and Bacon
Calories: 210
Fat: 13g
Sodium: 480mg
Protein: 10g
Instead of having a donut for lunch (which is really never a bad idea), try going for a savory breakfast wrap if you're trying to be healthy. And sometimes you still need the energy to wake up at lunchtime, right? A sugar-free coffee on the side wouldn't hurt either.
In-N-Out Burger: Half Hamburger With Onion and Half Order of Fries
Calories: 393
Fat: 18g
Sodium: 448mg
Protein: 15g
For less than 500 calories, you can have the classic In-N-Out meal of a hamburger and fries to satisfy your cravings. However, you must grab a friend or boo in order to do so. Split a hamburger and order of fries, and the two of you will have a fast food meal with less than 500 calories.
Jimmy John's: Turkey Tom Unwich
Calories: 225
Fat: 19g
Sodium: 680mg
Protein: 14g
JJ's is known for their 8" irresistible subs made with their iconic crusty French bread. However, if you're trying to be a little healthier but still want the JJ's experience, this healthy fast food lunch option is extremely low in calories compared to the classic sub. The Unwich is a "sammie" made with lettuce and any toppings you desire.
KFC: Roasted Chicken BLT Salad Without Dressing
Calories: 200
Fat: 7g
Protein: 30g
Whenever KFC comes to mind, people often think of crispy fried chicken and heaps of buttery mashed potatoes. However, this roasted chicken BLT salad from KFC is much healthier. It is loaded with protein and all of your favorite salad toppings (including bacon). And try a squeeze of lemon juice instead of dressing for optimal flavor.
McDonald's: Artisan Grilled Chicken Sandwich
Calories: 360
Fat: 6g
Sodium: 930mg
Protein: 32gIf you're trying to be healthy but the Golden Arches are tempting you, the Artisan Grilled Chicken Sandwich is loaded with protein, full of flavor, and is super filling. Try it with a side of apples or a salad for a dose of fruits and veggies.
Panda Express: Broccoli Chicken
Calories: 180
Fat: 9g
Sodium: 630mg
Protein: 13g
The rice and noodles at Panda Express are full of saturated fat, sugars, and sodium. However, you can still get your quick Chinese-inspired fix and feel good too. Try the broccoli chicken because it's flavorful and won't put you in a food coma in the middle of the day.
#SpoonTip: Check out this article or more healthy Panda Express menu items.
Panera Bread: Turkey Cranberry Flatbread and Turkey Chili (You Pick Two)
Calories: 480
Fat: 20g
Sodium: 1300 mg
Protein: 21g
Combined, this unforgettable duo slides in at right under 500 calories. Repping the savory and the sweet, this lunch is a low-calorie Thanksgiving meal without the hassle or awkward conversation with your inlaws.
PDQ: Grilled Chicken Tenders and Caesar Salad with Avocado
Calories: 500
Fat: 15g
Sodium: 2180mg
Protein: 84g
Although PDQ is famous for its fried chicken and hand-spun shakes, "healthy" is still possible with their salads and grilled options. For the Caesar salad, swap out the croutons and Parmesan cheese for cherry tomatoes and cucumbers to lower the calories even more.
Shake Shack: Chicken Dog
Calories: 300
Fat: 11g
Sodium: 970mg
Protein: 26g
For only 300 calories, have a healthier take on the classic hotdog. You won't even notice the difference. In fact, a chicken dog from Shake Shack may taste even better. Add all your favorite toppings and enjoy your healthy fast food lunch.
Starbucks: Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich
Calories: 210
Fat: 5g
Sodium: 560mg
Protein: 18g
Don't be fooled by the "breakfast" label, this tasty sandwich is steaming any time of the day. The egg whites/bacon combo is light enough to fill you up without making your stomach hurt. Sneak in a few cups of iced coffee (80 calories), and you'll be set for the day.
Steak N' Shake: Single Steakburger with Cheese and Applesauce
Calories: 432
Fat: 15g
Sodium: 1122mg
Protein: 18g
There's more to Steak N' Shake than triple stack burgers, milkshakes, and high school hangouts. Treat yo'self with a cheesy burger while balancing it out with applesauce (or apple slices and grapes, which are also offered).
Subway: 6-Inch Turkey Breast Sub on 9-Grain Wheat with Swiss
Calories: 390
Fat: 14g (4 saturated)
Sodium: 720mg
Protein: 23g
Get a filling lunch with a classic turkey breast sub on wheat. Layer on the veggies for some extra vitamins, minerals, and energy to fuel the rest of the day. And if you must have chips with your sub, try to go for baked instead of fried.
Taco Bell: Veggie Power Bowl
Calories: 480
Fat: 18g
Sodium: 980mg
Protein: 16g
This Power Bowl from Taco Bell isn't just for vegetarians. You won't even miss the meat in this energizing, low-calorie lunch option. It's bursting with flavor from seasoned rice, black beans, guacamole, and pico de gallo.
Wendy's: Half Size Apple Pecan Chicken Salad
Calories: 340
Fat: 17g
Sodium: 550mg
Protein: 20g
Wendy's fast food is *life,* although I usually opt for a bacon cheeseburger. However, this salad is surprisingly fresh and has a homemade touch. If you're feeling sweet, you gotta add a Frosty (chocolate, of course) since it is iconic and only 200 calories (which puts you over the 500 limit, but Frostys are worth it).
Zaxby's: Grilled Caesar Zalad
Calories: 440
Fat: 16g
Sodium: 1600mg
Protein: 49g
Tone fried chicken down a notch and order this Zalad with a side of lite vinaigrette (only 35 calories more!). Zaxby's chicken is still juicy and flavorful. The fried crunch might be missing, but the croutons and bacon more than make up for it.
Hopefully you're feeling excited to try out these healthy fast food lunch options on your next lunch break. It's easy to find double cheeseburgers and Oreo milkshakes sexy, but all that glitters isn't gold (or healthy) when it comes to eating fast food. Happy lunch hour!