As a busy mom, fast food is sometimes unavoidable. Between school drop-offs, errands, and work, there’s rarely time for a home-cooked meal. The drive thru may seem like the easiest option when you’re short on time. But here’s the good news—fast food doesn’t have to mean unhealthy food.
With a few simple choices, you can fuel your body and stay energized without the guilt. Whether you’re making healthier choices for yourself or your kids, it’s possible to enjoy healthy fast food. In this guide, we’ll share tips for navigating the drive-thru and healthier meal options from popular fast-food chains.
Smart Ordering Tips for Healthy Fast Food
Making healthier choices at the drive-thru starts with being mindful of what you’re ordering. Here are a few simple tips to help you make better decisions without sacrificing taste or convenience:
- Prioritize Protein and Fiber: Meals rich in protein and fiber will help you feel full longer and stabilize your energy levels. Opt for grilled chicken, beans, or whole grains when possible.
- Skip the Fried Foods: While crispy options are tempting, they’re often high in calories and fat. Choose grilled or baked items instead, which are healthier alternatives.
- Downsize Portions: Fast food servings can be huge. Opt for smaller portions to avoid unnecessary calories. A smaller sandwich or side salad can be just as satisfying.
- Drink Wisely: Soda may be the go-to drink at the drive-thru, but it’s packed with sugar. Instead, go for water or unsweetened iced tea to keep your calorie intake in check.
- Customize Your Meal: Don’t hesitate to ask for modifications. For example, request no mayo, add extra veggies, or ask for sauces on the side. Small changes can make a big difference in the overall healthiness of your meal.
By keeping these tips in mind, you can easily navigate fast food menus and make healthier choices—whether you’re grabbing a quick meal for yourself or for the kids.
Healthier Drive-Thru Breakfast and Lunch Choices from Popular Fast Food Chains
Navigating fast food menus can feel overwhelming, but some chains offer healthier options that make eating on the go easier and more nutritious. When you’re in a rush but still need to fuel your day, breakfast or lunch are often the first meals you grab on the go. Luckily, some fast food spots offer healthy and satisfying options. Here’s a breakdown of some better choices from popular fast-food spots:
McDonald’s – Make it a Grilled Chicken Sandwich
- Egg McMuffin: A classic breakfast option that’s lower in calories and fat when you skip the cheese (but remember, fat-free isn’t always healthier). Also a great source of protein to keep you full through the morning.
- Artisan Grilled Chicken Sandwich (no mayo): Packed with protein, this sandwich is a great choice. Skip the mayo to cut down on extra calories.
- Side Salad + Apple Slices instead of Fries: For a lighter, fiber-packed alternative to fries, opt for a side salad and apple slices.
- Fruit & Maple Oatmeal (no brown sugar): A warm, filling breakfast that’s high in fiber. Skip the added sugar for a healthier option.
Chick-fil-A – Grilled Chicken All the Way
- Grilled Chicken Nuggets + Fruit Cup: A lean protein option paired with natural sweetness from the fruit.
- Market Salad with Grilled Chicken: Fresh greens, grilled chicken, and a mix of colorful veggies make this a satisfying meal.
- Egg White Grill for Breakfast: Skip the heavy breakfast sandwiches and opt for a lighter, protein-packed meal. A lean breakfast sandwich that’s light yet filling.
- Greek Yogurt Parfait: Light but satisfying, this parfait combines protein-rich yogurt with fresh fruit and granola.
Starbucks – the Cleaner List
- Protein Box: A balanced snack with cheese, eggs, nuts, and fruit for a mix of protein, healthy fats, and fiber.
- Spinach & Feta Egg White Wrap: A light but filling option that’s perfect for a quick breakfast.
- Iced Coffee with Almond Milk (no syrups): Keep your iced coffee healthier by swapping cream for almond milk and skipping sugary syrups.
- Egg Bites: A protein-packed breakfast that comes in a variety of flavors. Opt for the healthier choices, like the Egg White & Red Pepper Bites.
- Oatmeal with Nuts & Fruit: A wholesome breakfast that’s high in fiber and provides lasting energy. Top it with nuts and fruit for added texture and nutrients.
Taco Bell – Healthier Options
- Power Bowl (grilled chicken, no sour cream): A high-protein, fiber-rich meal that’s filling without the added calories.
- Soft Chicken Tacos (fresco-style): Skip the creamy sauces and go for the fresher, lighter option.
- Black Bean Crunchwrap (no nacho cheese): This plant-based option can be a healthier choice when you remove the cheese.
Wendy’s – Make Fast Food Clean
- Grilled Chicken Wrap: A light wrap with grilled chicken, perfect for a quick, healthy meal.
- Apple Pecan Salad: Packed with fresh veggies and fruit, this salad makes for a satisfying lunch or dinner.
- Small Chili + Side of Apple Slices: A warm, hearty choice that’s lower in calories and provides a good serving of protein and fiber.
Subway – Salads and Other Healthy Choices
- 6-inch Turkey or Veggie Sub (on whole wheat, no heavy sauces): A simple, balanced option when you stick to whole wheat and avoid excess sauces.
- Chopped Salad with Lean Protein: Choose lean meats like turkey or chicken and load up on veggies for a fresh, satisfying meal.
- Load Up on Veggies, Skip White Bread and Extra Cheese: Customizing your sandwich by adding extra veggies and skipping white bread and cheese can make a huge difference.
Dunkin’
- Wake-Up Wrap with Turkey Sausage: A low-calorie breakfast wrap with protein and flavor. The turkey sausage option is a leaner choice.
- Avocado Toast: A nutritious and trendy choice, packed with healthy fats and fiber.
By making a few smart choices and swapping out higher-calorie options, you can still enjoy your favorite fast food meals while sticking to a healthier eating plan. Fast food breakfast and lunch options don’t have to be heavy on calories and sugar. With the right choices, you can kickstart your day without the guilt.
A Guide to Kid-Friendly Healthier Eats
Getting kids to eat healthy at the drive-thru can be tricky, but it’s doable with a few smart choices. Here are some healthier options that both you and your little ones can feel good about:
- Grilled Nuggets (Chick-fil-A): Skip the fried chicken nuggets and go for grilled ones instead. They’re a protein-packed, lower-calorie option your kids will love.
- Apple Slices or Yogurt (Chick-fil-A): Swap out fries for apple slices or yogurt, which are lower in calories and offer more nutritional value.
- Milk or Water: Instead of sugary sodas, choose milk or water. Milk is full of calcium and protein, and water helps your child stay hydrated without added sugar.
- Cheeseburger (no mayo, no extra sauces): A simple cheeseburger with minimal toppings can be a decent choice. Pair it with fruit for a balanced meal.
These options are not only healthier but also practical, ensuring that your kids get the nutrients they need without sacrificing flavor or convenience.
Emergency Snack Hacks to Keep in Your Car to Avoid Eating Fast Food
When you’re on the go, having healthy snacks on hand can be a game-changer, especially when a drive-thru isn’t the best option. Stock your car with these easy, nutritious snacks to keep hunger at bay:
- Protein Bars (low sugar): A quick, satisfying snack that keeps you full. Look for options with minimal sugar and plenty of protein to fuel your day.
- Nuts and Dried Fruit: A handful of almonds, walnuts, or cashews paired with dried fruit provides a mix of protein, healthy fats, and natural sweetness.
- String Cheese and Whole-Grain Crackers: A great balance of protein and fiber. This combo is easy to pack and keeps you full between meals.
- Pre-packaged hummus and Veggie Packs: Convenient and nutritious. Pair hummus with baby carrots, cucumber slices, or bell pepper strips for a satisfying snack.
- Plain Popcorn: A low-calorie snack option that’s high in fiber. Skip the buttery varieties and go for air-popped popcorn for the healthiest choice.
Keeping these snacks in your car means you’re prepared when hunger strikes, so you don’t end up making poor choices at the drive-thru.
The Best Healthy Fast Food Options – Know the Menu
Fast food doesn’t have to mean unhealthy choices. With a little know-how and smart swaps, you can make meals that fuel your day without the guilt. Whether you’re grabbing breakfast before a busy morning or picking up lunch for the whole family, it’s possible to make healthier choices at most fast-food restaurants.
Focus on balanced meals with protein, fiber, and healthy fats, and don’t be afraid to customize your order to meet your needs. Keep emergency snacks on hand to avoid impulse fast-food runs, and remember that small changes—like skipping extra sauces or opting for grilled chicken—can make a big difference.
With these tips, even the busiest mom can enjoy a quick, nutritious meal on the go!
FAQs for Healthy Options at Many Fast Food Restaurants
1. What is the healthiest option at fast food places?
The healthiest option at fast food joints varies by chain, but grilled chicken salads, wraps, and bowls with lots of veggies are great choices. Skip the fried items and extra sauces to make healthier fast food choices.
2. Can I eat fast food while you’re watching your weight?
Yes, you can still enjoy fast food while watching your weight. Look for menu items that are lower in calories, like grilled chicken sandwiches or salads without heavy dressings. Opt for smaller portions and avoid “fast food” items that are high in fat or full of a lot of calories.
3. Is a burrito a healthy option at a fast food restaurant?
A burrito can be relatively healthy if you choose fillings like grilled chicken, beans, and lettuce. Skip sour cream, cheese, and other calorie-dense toppings for a lower-calorie option.
4. What are some healthier fast food meal options at Hardee’s?
At Hardee’s, you can make healthy choices by opting for grilled chicken sandwiches or wraps. Avoid the burgers and fries, which are typically high in fat and calories, and look for items that are around 400 calories or less.
5. How can I make healthy food choices when eating fast food outside the house?
When you’re eating fast food outside, look for options that are high in vitamins and minerals, like salads or grilled chicken wraps. Many fast food joints offer healthier alternatives now, so you can make choices that support healthy eating, even on the go.
6. Is it possible to find healthy fast food options at Chick-fil-A?
Absolutely! Chick-fil-A offers several healthier fast food meal options, such as the Grilled Chicken Sandwich or Grilled Chicken Nuggets. You can also customize your meal by adding extra lettuce or skipping heavy sauces.
7. What’s the best way to make fast food meals healthier?
To make fast food meals healthier, choose items that are grilled instead of fried, and ask for sauces and dressings on the side. Focus on adding fresh veggies and limiting high-calorie, high-fat items like burgers and fries.
8. How much food can I eat at fast food restaurants and still stay healthy?
Fast food is often high in fat and can contain a lot of calories in one meal. Stick to smaller portions—many places now offer “lower calorie” options that can help with managing your food consumption while still offering a satisfying meal.
9. How can I make fast food a healthier choice for breakfast?
For a healthy breakfast at fast food joints, opt for a healthy breakfast like a healthy breakfast sandwich made with egg whites or a yogurt parfait. Choose items with less sugar and avoid adding extra cheese or high-calorie toppings.
10. How does fast food consumption impact my health?
Regular fast food consumption can be high in fat, sodium, and a lot of calories, which may lead to weight gain and other health issues if not balanced with other healthier food choices. However, with mindful choices, it’s possible to enjoy “fast food” without compromising healthy eating goals.
11. Can I eat fast food that’s relatively healthy and still feel satisfied?
Yes! Many fast food restaurants now offer healthy fast food options that are filling and satisfying, such as salads, grilled chicken sandwiches, or burrito bowls with lots of veggies. Make sure you’re focusing on nutrient-rich food choices like lean proteins and whole grains.
12. What are some of the best fast food choices for lunch on the go?
For a quick and healthy lunch, consider choosing grilled chicken wraps or salads with lots of veggies and a light dressing. Avoid items with heavy sauces, extra cheese, and fried ingredients to keep your meal lower in calories and fat.
13. Are “healthy fast food” and “fast food” the same thing?
No, they are not the same. While “fast food” is often high in fat and a lot of calories, healthier fast food options focus on grilled meats, fresh vegetables, and lighter menu items that offer more vitamins and minerals. Fast food is often high in fat, but healthier options focus on balanced eating.
14. How can I make healthier fast food choices if I’m in a rush?
If you’re in a hurry, skip the usual “burgers and fries” and opt for a healthier fast food meal like grilled chicken wraps or a veggie-packed salad. Choose foods with fewer calories and higher nutritional value to make healthy choices even when you’re pressed for time.
15. Are there any fast food places that offer healthy fast food meals?
Yes! Many fast food places like Taco Bell, Chick-fil-A, and Panera offer healthy fast food options. You can find meals like grilled chicken salads, burrito bowls, and even fresh fruit as a side.
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