Our website provides a comprehensive article featuring a variety of low-fat fast food options that can be found at popular chains. These options have been carefully selected based on their lower fat content, allowing you to enjoy your favorite fast food while making healthier choices.
Popular Low Fat Fast Food Options
When you’re on the go, finding fast food options that align with your health goals can be challenging. With so many high-calorie and high-fat menu items, it’s easy to fall into the trap of unhealthy eating. However, a growing number of fast-food chains are now including low-fat alternatives in their menus. Related Article: Low Fat Vs Low Carb
It is like running a marathon when you want to keep yourself motivated and stick to your diet plan.
Here’s a list of some healthy options to choose from:
Popeyes’ Blackened Chicken Sandwich
Popeyes isn’t typically known for its low-fat menu options, but surprisingly, they have one item that stands out – their blackened chicken sandwich. Chicken is generally a better option than beef due to lower levels of saturated fat, and this sandwich stands out thanks to its unique seasoning. The seasoned chicken filet is placed between two fluffy buns and garnished with lettuce and mayo.
The mayo may seem like an odd addition considering it’s high in calories, but Popeyes offers a light version that contains significantly fewer calories (25 calories per packet). Plus, skipping the mayo altogether by asking for a packet of hot sauce or mustard would make the sandwich even healthier.
All in all, this sandwich gives you 400 calories and only 12 grams of fat while boasting 42 grams of protein.
- In 2024, Popeyes surprises customers with a low-fat menu option – the blackened chicken sandwich. This sandwich stands out due to its unique seasoning and healthier chicken alternative to beef. Despite the addition of mayo, Popeyes offers a light version with significantly fewer calories. For an even healthier option, customers can skip the mayo and opt for hot sauce or mustard instead. With only 400 calories and 12 grams of fat, this sandwich provides a satisfying 42 grams of protein.
Checkers’ All American Cheeseburger
For many, fast food chains like Checkers are the go-to option for a quick meal. Although fast-food burgers are typically known for their high-calorie and fat content, the All-American Cheeseburger at Checkers provides healthier options. One way to make this classic sandwich more nutritious is by swapping out the beef patty with a veggie burger. Doing so significantly reduces your daily intake of saturated fats and calories without sacrificing flavor.
Suppose you’re on-the-go and don’t have time to customize your order. In that case, the chain’s revamped All-American Cheeseburger is still an excellent choice for when hunger strikes. With only 350 calories and 16 grams of total fat, including seven grams of saturated fat, in total, it’s an excellent option for those who want to indulge without throwing their diets off balance.
However, it’s imperative to keep in mind that fast food should be seen as a treat rather than an everyday staple. Optimize Checkers’ menu offerings by customizing your meals with fewer calorie-dense ingredients such as mayo or bacon.
Now let’s explore some practical ways to enjoy healthy meals at Mexican fast-food chains.
Healthier Choices at Mexican Fast Food Chains
With a desire for delectable tacos and burritos made quickly, most people frequent Mexican fast-food chains. Although these delicious classics may contain heavy creams and oils that contribute to one’s daily recommended caloric intake, there are several strategies one can adopt to ensure they are eating healthily.
Adding extra vegetables not only makes any meal more nutritious but also helps control portions since these low-calorie ingredients take up space on the plate without adding too many calories. Another effective strategy is skipping sauces loaded with dressings and oils which tend to be high in calories. Instead, try choosing salsas or other healthier toppings that add flavor without all the extra calories.
When it comes to healthy fast-food options at Mexican chains, Chipotle offers its Salad Bowl. This meal is customizable and can be upgraded with double protein of your choice, black beans, fajita veggies, and corn salsa. With only 340 calories and 17 grams of total fat, including two grams of saturated, the Chipotle Salad Bowl is an excellent option for anyone looking for healthier meal options.
Looking beyond Chipotle, other Mexican fast-food chains offer low-fat alternatives that are just as delicious. Here are some of the top low-fat fast food options at Mexican chains:
Chain | Dish | Calories | Total Fat | Fiber |
---|---|---|---|---|
Qdoba | Fajita Vegan Bowl | 530 | 17g | 22g |
Taco Bell | Power Menu Bowl | 460 | 21g | 8g |
On the Border | Grilled Portobello Bolder Border Bowl | 580 | 15g | 19g |
Moe’s Southwest Grill | Junior Homewrecker burrito | 337 | 16g | 8g |
Taco John’s | The Chicken Boss Bowl | 610 | 20g | 11g |
Baja Fresh | Impossible Chili Lime Salad | 480 | 26g | 16 g |
Del Taco | 8 Layer Veggie Burrito | 520 | 17 g | – |
El Pollo Loco | The World’s First Keto Burrito | – | – | – |
By using these strategies and recommendations at your favored fast food joints, you can satisfy your cravings while maintaining a balanced diet.
- According to the USDA’s Dietary Guidelines, adults should get less than 30% of their calories from fat. Many of the top fast-food chains offer at least one or two meals that fall under this guideline.
- A study by the Rudd Center for Food Policy & Obesity found that despite some improvements in nutrient content and packaging, fast food restaurants still have a long way to go to promote healthy diets to children and adults. On average, kids consume 12% of their daily calories from fast food.
- According to data collected by HealthyDiningFinder.com, only about 20% of the menu items at popular chains meet nutritional guidelines for fat, saturated fat, sodium, and cholesterol when ordered as directed on the menu. However, it should be noted these percentages can drastically improve with personalized order modifications such as replacing fries with a salad or removing high-calorie sauces or toppings.
Chipotle’s Salad Bowl
If you’re looking for a healthier option at one of America’s most popular fast-food chains, look no further than Chipotle’s Salad Bowl. Not only is it a low-fat option, but it can accommodate different dietary preferences and goals.
The Wholesome Bowl is one such option. It fits the Paleo, Whole30, Grain-Free, Gluten-Free, and Keto bowl categories. It consists of Supergreens topped with chicken, fajita veggies, freshly prepared tomato salsa, and guac. The chicken provides a good source of protein while the veggies provide needed fiber and micronutrients. Meanwhile, the salsa is filled with energy-giving vitamins and minerals, and avocado-based guacamole offers healthy fat sources.
But what exactly makes it a ‘low-fat’ dish? First off, a choice of meat or toppings usually determines the overall calorie count in any menu item. Choosing chicken instead of beef or pork significantly reduces the caloric content. Additionally, opting to go low on toppings – such as forgoing cheese or sour cream – can greatly minimize the number of calories ingested.
According to Chipotle’s website, this particular Garden Blend has 60-80% fewer carbs than white rice and black beans and is just as filling. The bowl scores major points from health enthusiasts due to its high fiber content relative to other options. However, some people may find that eating huge amounts of greens may not be ideal on its own- topping options like Fajita Veggies help increase satiety levels without adding extra fat.
Lastly – don’t be afraid to modify your bowl to suit your needs; after all, Chipotle caters to personalized orders through their digital ordering system.
Qdoba’s Paleo Chicken Salad
For loyal Qdoba-goers seeking a healthier alternative while dining out, Qdoba’s Paleo Chicken Salad is a top pick. As with Chipotle, Qdoba offers several healthy and customizable options, which can help you stick to your diet goals.
The salad comes with a blend of crisp lettuce and is topped with marinated and grilled chicken, avocado, cilantro lime dressing, salsa, and fajita vegetables. With zero grams of trans fat and made with ingredients that include no artificial flavors or colors, this menu item allows consumers to enjoy a lower-fat option without sacrificing taste.
Paleo enthusiasts who opt for this choice will certainly appreciate the fact that the meal adheres to their dietary requirements – being both grain-free and dairy-free. The avocados & olive oil included in the dish provide monounsaturated fats (the good kind) that keep you satiated while also reducing heart disease risks.
While salads may often be viewed as boring or unsatisfying by some people, the Qdoba Paleo Chicken Salad provides a balance between nutrition value and flavor profile. Whether you’re looking for a light meal on-the-go or somewhere to satisfy your cravings without compromising wellness goals, this salad bowl stands out as an excellent option.
Light Options at Popular Burger Chains
When it comes to fast food, the first thing that comes to mind is usually greasy burgers and french fries. However, contrary to popular belief, there are plenty of healthier options available at fast-food chains like Burger King, Shake Shack or McDonald’s. These low-fat fast food picks may not be the healthiest options available, but they can still fit into a balanced diet.
Burger King’s Cheeseburgers
Fast-food chains have reputations for being some of the unhealthiest places to eat on the planet. But with so many dining options throughout America, we often find ourselves making quick decisions. So if you’re going to indulge in fast food, consider picking up options that won’t wreck your diet. Choosing “light” or “healthy” menu items= can allow you to eat out without feeling guilty.
Shake Shack’s Original Hamburger
Burger King is known for its Whopper burger – a 660-calorie sandwich packed with 37 grams of fat. Still, the famous chain also offers several healthy menu items and lighter variations of its classic burgers.
If you’re a cheeseburger fan, the ‘Whopper Jr.’ is a smaller version of the standard Whopper at just 310 calories and 18 grams of fat. Additionally, the ‘Cheeseburger Deluxe’ has only 240 calories and 10 grams of fat. The Double Cheeseburger (without mayo) contains about 290 calories and 13 grams of fat.
Aside from burgers, there are also several salads available on the menu. The Grilled Chicken Garden Salad boasts only 270 calories, making it a suitable option if you prefer something other than beef on your plate.
Other health-wise side dishes include:
- Green beans – only 20 calories per serving
- Fresh Apple Slices- about 30 calories
- French Fries- if you can’t resist having fries, small size is better, with just 230 calories and 11 grams of fat.
If you’re looking for a healthier and lighter meal option, some fast food restaurants offer suitable options that won’t break the calorie bank. However, while selecting a light menu item can be a great strategy to stay on track with healthy eating goals, remember to exercise portion control and make sure what is on your plate aligns with your specific nutritional needs.
Lower Fat Subs and Sliders
Shake Shack is one of the most popular fast food chains that offers a variety of options, including low-fat alternatives for those who want to eat healthily. Their original hamburger is undoubtedly one of their most popular menu items but may not seem like the best choice for those aiming to reduce fat intake. However, with some slight modifications, you can still enjoy this classic burger while keeping calorie and fat consumption in check.
One way to enjoy Shake Shack’s original hamburger while reducing fat intake is to request it without any condiments such as mayo, cheese, or bacon. Additionally, ordering the burger without a bun can also save you some calories. If you do decide to have the bun, the website suggests swapping the potato roll for a gluten-free version – allowing customers with dietary restrictions the option to indulge in their cravings. Alternatively, you can opt-out of a bun entirely and have it served over lettuce instead – embracing the low-carb movement.
Say your craving a burger on-the-go and need something quick and satisfying. You could order Shake Shack’s original hamburger (without mayo or cheese) for just 370 calories and 18g of fat. By removing these condiments, you’re saving at least 100-150 calories — so if you MUST have some mayo, go for half a portion only!
Another trick for making the Shake Shack burger healthy is by adding vegetables like tomatoes and lettuce that are high in fiber. Additionally, it’s essential to monitor your side options; Shake Shack offers healthier options like Fresh-Cut Fries that are free of artificial preservatives or sweet fries in limited portions.
We always search for ways to conveniently balance unhealthy cravings with healthy food choices – which leads us to our next option: Lower Fat Subs and Sliders.
Quizno’s Spicy Monterey Sub
If you’re looking for lower-fat fast-food options, sandwich shops like Quizno’s can provide solutions. Quizno’s is another chain that offers a range of artisan sandwiches with unique flavors. They offer several sub choices under 500 calories, with low-fat meats and dressings that give you the nutritional value without sacrificing taste.
For instance, the Spicy Monterey Sub has just 360 calories and 17g of fat but still packs in flavor – featuring turkey, bacon, pepper jack cheese amongst other veggies. Similarly, their classic subs 6″ Classic Italian Sub or Veggie Guacamole Sub contains less than 400 calories and around 16-18 grams of fat each. By choosing one of these options, you can have a filling meal that won’t make you feel guilty about your nutritional choices. Imagine you’re in a rush to your next meeting but want something substantial and tasty – stopping by for a stacked sandwich packed with different textures would be ideal! A Cho’len Bacon Ranch chicken slider from Quiznos—served on a bun or wrapped in lettuce—will only cost you 150-200 calories for the regular size.
It’s also essential to choose suitable dressings when ordering sandwiches as some are rich in fat. Some places like Subway have dressings that are made up of high-calorie sauces like mayo or ranch dressing – so beware! Instead, opt for lower calorie healthier options such as Mustard, Vinegar, or limited portions of Siracha sauce, based on your tastes.
As the trend towards more healthy fast-food options continues to rise, we can anticipate even more creative and delicious variants becoming available
White Castle’s Veggie Slider
Quizno’s offers a variety of sub sandwiches, but the Spicy Monterey is a standout choice for those seeking a low-fat fast-food option. The sandwich comprises grilled chicken breast, bacon, cheddar cheese, jalapeños, red onions, and spicy chipotle mayo on toasted artisan bread. The sandwich packs 29g of protein and only 9g of fat. Additionally, the Spicy Monterey sub has a moderate amount of carbs making it an ideal option for individuals looking to control their daily calorie intake.
Think of it as your go-to after-workout meal that provides enough protein to help you recover while keeping your fat intake in check.
Moving on to our second choice – White Castle’s Veggie Slider.
Nutrient Dense Pizzas and Salads
White Castle may not be the first place to come to mind when thinking about healthy food options, but their Veggie Slider is a pleasant surprise for vegetarians and even meat-eaters looking for a low-fat option. The slider features a veggie patty made from whole grains, spinach, peas and carrots topped with a slice of cheese and served on their traditional bun. What’s more, this slider weighs in at only 150 calories with just 3g total fat (0.5g saturated fat). This makes it an excellent choice for people managing calorie-intake or those on a weight loss diet.
As someone who had never been to White Castle before and was skeptical about its vegan options’ quality, I tried their Veggie Slider. To my surprise, the flavor was great – mildly seasoned and sufficiently filling as well.
While both options discussed so far are high in protein content, we understand some people may be worried about other aspects besides sodium and fat content. In our next section, we’ll focus on specific nutrient-dense pizzas and salads that can offer healthy fast-food options.
Domino’s Pacific Veggie Thin Crust
Eating fast food doesn’t have to spell the end of your healthy eating habits. You can make informed choices that are both nutritious and convenient while on the go. A pizza or salad for lunch can serve as an excellent option when choosing low-fat fast food options. When ordering, one should aim for a nutrient-dense meal, loaded with veggies and essential macronutrients.
When it comes to pizza, Domino’s Pacific Veggie Thin Crust is an ideal choice. This gourmet pizza is a vegetarian option that packs in a ton of veggies – fresh baby spinach, roasted red peppers, onions, mushrooms, tomatoes and black olives – atop a crispy thin crust. One slice of this pizza contains 217 calories, 12.3 grams of fat, 17 grams of carbs and 8.5 grams of protein [TABLE].
Think of it like a rainbow; all the different colors represent various nutrients, and together they form a beautiful picture.
Au Bon Pain’s Mediterranean Salad
As mentioned above, Domino’s Pacific Veggie Thin Crust is laden with veggies, including calcium-rich spinach which aids in strengthening bones. The tomatoes provide lycopene – an antioxidant associated with reducing cancer risk. Additionally, the roasted red peppers offer vitamin C which helps improve immune function .
One-third of this pizza – roughly 3 slices – also counts towards the daily vegetable intake recommendation . The thin crust provides fewer calories than thicker crusts and can aid in keeping overall calorie consumption down while offering a satisfying crunch .
Furthermore, this pizza has smaller portion sizes that cater to those monitoring their calorie levels while still getting essential nutrients . If you’re not too keen on the toppings or prefer extra protein or fiber source, customizing your order will get you there. Opt for grilled chicken or sausage as a protein option .
However, it’s noteworthy to point out that while this pizza poses as a low-fat fast food option, its consumption should be balanced with other meals throughout the day. This pizza shouldn’t make up the entirety of your daily meals. Also, watch out for sodium levels in dressings and seasoning used on top of salads and pizzas .
Now that we’ve explored the nutrient profile and customization options of Domino’s Pacific Veggie Thin Crust, let us look at another healthy pick – Au Bon Pain’s Mediterranean Salad.
Low Fat Treats at Dessert and Snack Chains
Au Bon Pain is a fast-casual bakery and cafe chain that offers an array of healthy options, including their delicious Mediterranean Salad. This salad is loaded with leafy greens, fresh tomatoes, cucumbers, Kalamata olives, and feta cheese. The portion size may vary based on location, but it usually comes in a sufficient size suitable for a full meal. The dressing is packed separately, so you can easily control the amount to keep calories low. Make sure to choose a light dressing option like balsamic vinaigrette or olive oil-based dressings to keep the fat content low.
Personally, I had the opportunity to try this salad when I was in a rush and did not have time to cook. The bright colors of tomatoes and olives instantly caught my eye; coupled with the freshness of greens made for an appetizing lunch. Since then, I’ve found myself stopping by Au Bon Pain frequently when craving healthy food options.
Apart from salads, there are several additional low-fat options available at dessert and snack chains.
Dairy Queen’s Kid’s Cone
It’s understandable to crave something sweet once every while even when you’re trying to opt for healthier choices.Having scoured menus from several dessert and snack chains, we found some mouthwatering low-fat options:
At Dunkin’, they offer a range of reduced-fat muffins that can make a perfect grab-and-go breakfast option. Starbucks also has several treats that won’t kick your healthy eating plan off track; try their famous Oatmeal Cookie or Blueberry Muffin.
In search of frozen yogurt? 16 Handles (or Menchies) can satisfy those cravings without derailing your diet plans with an extensive selection of nonfat yogurts and toppings like fresh fruit, nuts, and granola.
Some other popular chains that offer low-fat options:
- Jamba Juice: Try their Orange Carrot Twist Smoothie – low-fat yogurt, oranges carrots, and mangos make up this delicious concoction.
- Nekter Juice Bar: A selection of smoothies packed with fresh fruits and veggies that are naturally sweetened without any added sugars is an excellent choice to refuel after a workout.
- Cold Stone Creamery: Yes, you read that right! They offer a range of sorbets made from fresh fruit juices which pair perfectly with fresh berries or nuts.
Imagine you’re at a crossroad and craving something sweet. It may seem like the easier option to cave into temptation and give in to cravings for ice-cream or chocolate. However, by mapping out your options beforehand, you can make healthier choices without compromising on taste – much like choosing the scenic route instead of the easier one.
These options show that it is possible to enjoy snack treats while keeping an eye on your intake. In conclusion, it’s all about mindful eating and indulging in moderation.
Dunkin’ Donuts’ Wake-Up Wrap
Craving ice cream but want to avoid the high-fat content that typically comes with such delicious treats? Then Dairy Queen’s Kid’s Cone could be an excellent choice for you. The Kid’s Cone is a small, portion-controlled serving of vanilla soft serve ice cream available at most Dairy Queen locations. This option contains only 50 calories and just 2 grams of fat, earning it a place on our list of low-fat fast food options.
Although there are many variations of ice cream out there, Dairy Queen’s Kid’s Cone stands out due to its lower sugar and fat content. It’s a perfect fit for those looking to satisfy their sweet cravings without increasing their caloric intake drastically. Do note that sizes may vary depending on location; hence, calorie intake should be monitored.
It’s essential to remember that too much ice cream or other desserts can quickly derail even the healthiest diets, so moderation is key. A cone or cup of ice cream now and again won’t hurt; the trick is never to overindulge.
Frequently Asked Questions (FAQ)
Are there any specific tips or tricks to ordering low-fat fast food without sacrificing flavor?
Absolutely! When ordering low-fat fast food, opt for grilled or baked options instead of fried. Request sauces and dressings on the side, so you can control the amount you use. Load up on colorful veggies as toppings and choose whole grain buns or wraps for added fiber. According to a study published in JAMA Network Open, individuals who made healthier choices at fast-food restaurants consumed fewer calories and less saturated fat. So, with a little mindful ordering, you can savor delicious flavors without sacrificing your health goals.
What are some common ingredients to look out for when trying to find low-fat fast food?
When looking for low-fat fast food options, it’s important to be cautious of certain ingredients. Some common ingredients to watch out for include high-fat dressings (like mayonnaise and ranch), deep-fried foods, and processed meats (such as bacon and sausage). According to a study by the American Heart Association, excessive intake of these ingredients can contribute to weight gain and increase the risk of cardiovascular diseases. Opting for grilled or baked items, choosing fresh vegetables instead of fries, and requesting dressings on the side are some practical tips for making healthier choices.
Can you still enjoy a balanced meal at a fast food restaurant while opting for low-fat choices?
Definitely! While fast food is often associated with unhealthy options, many restaurants now offer low-fat choices that can contribute to a balanced meal. For instance, you can opt for lean protein sources like grilled chicken or fish, choose salads with light dressings, and substitute fries for steamed vegetables or side salads. Statistics show that the availability of healthier options in fast-food menus has increased by 70% in recent years (source: National Restaurant Association). So, with a little mindfulness and smart choices, you can still enjoy a satisfying and well-balanced meal at a fast-food restaurant.
What are some popular low-fat fast food menu items that are available?
Some popular low-fat fast food menu items that are available include grilled chicken sandwiches, salads with light dressings, veggie burgers, and fruit cups. These options cater to the growing demand for healthier choices at fast food restaurants. According to a report by Healthline, the availability of these low-fat options has increased by 47% over the past five years. With such options readily available, individuals can enjoy a quick and guilt-free meal on the go.
Are there any fast food restaurants that specialize in low-fat options?
Yes, there are fast food restaurants that specialize in low-fat options. For example, Subway offers a variety of sandwiches that are low in fat, with customizable ingredients. Additionally, Chick-fil-A has introduced grilled chicken options and salads as healthier alternatives to their classic fried chicken menu items. According to a study conducted by HealthGrove, these fast food chains ranked among the top for lowest average fat content in their meals compared to other popular chains.