Healthy Fast Food Options

Being a busy college student, I don’t always have the time to cook myself something healthy when I am in a rush. When I am on the go and need a fast and convenient food option, fast food restaurants always seem like my go to. However, fast food options don’t need to always be “bad options”. Here are some delicious options I found for breakfast, lunch, or dinner if you’re on the go and are in need of a healthy meal option.

Breakfast

Dunkin’: 

• Wake-Up Wrap (190 calories and 11 grams of fat) (1)

  • Ham, egg, and cheese wrap

• Veggie Egg White on An English Muffin (290 calories, 9 grams of fat, 14 grams of protein) (6)

•  Veggie Egg White Omelet (290 calories, 13 grams of fat, 17 grams of protein) (6)

  • Egg white omelet with spinach, bell peppers, onions, with cheddar cheese on a multigrain thin 

• Power Breakfast Sandwich (420 calories, 23 grams of fat, 25 grams of protein) (6)

  • Veggie egg white omelet, turkey sausage, white cheddar cheese on a multigrain thin 

Starbucks: 

• Egg Bites (170 calories, 8 grams of fat, 13 grams of protein) (5)

  • Kale & Portabella Mushroom Egg Bites 

  • Bacon and Gruyere Egg Bites

  • Egg White & Roasted Red Pepper Egg Bites 

• Oatmeal (160 calories, 2.5 grams of fat, 5 grams of protein) (5)

  • Toppings: dried fruits, nuts, honey, brown sugar 

• Protein Box (300 calories, 11 grams of fat, 13 grams of protein) (5)

  • Contains healthy carbohydrates, lean proteins, healthy fats, and fruit or vegetables 

  • Examples: (5)

    • Egg & Gouda Protein Box 

    • Cheese Trio Protein Box 

    • Cheddar and Uncured Protein Box 

    • Chickpea Bites & Avocado Protein Box 

    • Grilled Chicken & Hummus Protein Box 

    • Eggs & Cheddar Protein Box 

    • PB&J Protein Box 

    • Cheese & Fruit Protein Box 

• Spinach, Feta, and Cage-Free Egg white Wrap (290 calories, 8 grams of fat, 20 grams of protein) (5)

  • Cage-free egg white, spinach, feta cheese and tomatoes on a whole-wheat wrap 

• Turkey Bacon, Cheddar & Egg White Sandwich (230 calories, 5 grams of fat, 17 grams of protein) (5)

  • Reduced-fat turkey bacon and cage-free egg whites with a reduced-fat Cheddar cheese on a whole wheat English muffin 

McDonald’s:

• Egg McMuffin (300 calories, 12 grams of fat, 17 grams of protein) (4)

  • Canadian bacon, cheese, egg on an English muffin

Lunch/Dinner

McDonald’s: 

• Grilled snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce (260 calories, 8 grams of fat) (2)

• Southwest Salad with Grilled Chicken (320 calories, 9 grams of fat) (2)

  • includes cilantro lime glaze and a Southwest vegetable/bean blend 

• Asian Salad with Grilled Chicken (300 calories, 10 grams of fat) (2)

  • Includes mandarin oranges, almonds, edamame, snow peas, and red bell peppers 

Wendy’s: 

• Grilled Chicken Wrap (300 calories, 14 grams of fat, 20 grams of protein) (4)

  • Grilled chicken breast in a flour tortilla with shredded cheddar cheese and spring mix 

Starbucks: 

• Chicken & Quinoa Protein Bowl with Black Beans and Greens (420 calories, 17 grams of fat, 27 grams of protein) (5)

  • Grilled chicken in a medium-spiced chili vinaigrette over mixed greens, tomatoes, roasted corn, black beans

Chick-Fil-A: 

• Grilled Chicken Cool Wrap (350 calories, 13 grams of fat) (1)

  • Grilled chicken breast rolled with lettuce, shredded cabbage, carrots, and cheese in a flaxseed flour flatbread.

• Grilled Chicken Sandwich (270 calories, 3.5 grams of fat) (2)

  • Sandwich that comes on multigrain bread with lettuce and tomato 

• Grilled Chicken Garden Salad (180 calories, 6 grams of fat) (2)

• Grilled Chicken Nuggets (130 calories, 6 grams of fat, 13 g of protein) (3)

• Grilled Market Salad (540 calories, 31 grams of fat, 28 grams of protein) (3)

  • Lean protein, fruit, and vegetables

Written by Kaitlyn Czaplicki: Hello! My name is Kaitlyn Czaplicki and I am an aspiring Registered Dietitian! I am a Senior at Pennsylvania State University, studying Nutritional Sciences in the Dietetics Option! In my free time, I enjoy baking new recipes, cooking yummy meals, and exercising!

References

1. https://www.goodhousekeeping.com/health/diet-nutrition/g4622/healthiest-fast-food/

1. https://www.webmd.com/food-recipes/features/21-healthier-fast-food-meals

1. https://www.eatthis.com/healthy-fast-food/

1. https://www.mdlinx.com/article/healthiest-fast-food-options/lfc-4137

1. www.starbucks.com 

1. https://www.dunkindonuts.com/en