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Every now and then, we all need to indulge in some quick and easy drive-thru fast food — whether it’s because we’re seriously pressed for time, have a massive craving, or just because we damn well feel like it.
There’s no need to feel guilty about pleasures, and fast food in moderation won’t kill you. But if you ever find yourself at a chain restaurant and in search of something less likely to give you an energy crash or make you feel bloated later on, you still have options.
We spoke to some registered dietitians to get the scoop on the healthiest things you can order at fast food chains. Check out their options ahead.
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Shake Shack
Shake Shack is actually already pretty healthy — okay, fine, so there aren't a lot of leafy green vegetables on the menu, but there's not a lot wrong with a simple burger, says Lara Metz, RD, founder of Lara Metz Nutrition. She recommends going with a single hamburger with lettuce, tomato, onion, and no special sauce.
The main issue with a typical Shake Shack meal is that it's a lot of fat all at once, which can leave you feeling bloated because fat takes a lot longer to digest than other foods. So keeping your burger simple can help speed things along in your digestive tract.
Or, if you happen to be craving something veggie, there's always the 'Shroom burger.
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Dunkin’ Donuts
“The beverages are really what can get you at Dunkin’ Donuts,” says Molly Rieger, RDN at Tovita Nutrition. Some, like the French Vanilla Iced Coffee, can be extremely high in sugar, making you feel great for about 15 minutes before sending you into a huge energy crash.
“Stick to plain iced coffee with almond milk, regular milk or a splash of half and half,” Rieger suggests.
When it comes to food, Rieger recommends the Egg White Flatbread, rich in both whole grains and protein, or the Egg and Cheese Sandwich for a high-protein breakfast with a calcium boost.
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In-N-Out Burger
If you're lucky enough to have access to this West Coast chain, healthier options aren't too difficult to find.
For starters, the Protein Burger from the not-so-secret menu is essentially a burger wrapped with lettuce instead of a bread bun.
"When I crave a good burger, I am more interested in the actual meat than the bun, and to me, the bun always seems to overwhelm the taste. [This way,] I get the benefit from the protein, iron, and B vitamins without feeling overly stuffed," Stephanie Middleberg, RD, says.
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Domino’s
If you’re trying to eat healthy at Domino’s, it’s all about the toppings.
Metz recommends topping off a thin-crust cheese pizza with a medley of fresh baby spinach, fresh mushrooms, diced tomatoes, and black olives.
“This option has a thinner, lighter crust and less cheese, which translates to less saturated fat and sodium," she says, adding that the veggie toppings add a dose of fiber and necessary vitamins and minerals.
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McDonald’s
The key to healthier eating at McDonald’s?
“Avoid the fried food options and stick to grilled chicken,” Rieger says.
Rieger says there are a number of healthier choices at McD’s that give you the option to substitute with grilled chicken, amongst them the Ranch Snack Wrap, the Artisan Grilled Chicken Sandwich, the Southwest Salad, and the Premium McWrap Chicken.
If you’re pressed for time in the morning and need a quick fix, Rieger suggests sticking to options like the Fruit ‘N Yogurt Parfait, the Fruit and Maple Oatmeal, the Egg McMuffin, or the Egg White Delite.
Sometimes, though, you just want the burger and french fries — and that’s okay. Another way to make it healthier is to just skip the soda and order a regular coffee or bottled water instead, Rieger says. Even if you sweeten a black coffee with a few sugar packets, it won't even come close to the high amounts of added sugar in soda, which can lead to a huge energy rush right away, followed by an equally big crash later on.
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Subway
The best advice is to fill your sub with a lean protein (like chicken, turkey, or a veggie patty if you’re a vegetarian) and at least two vegetables (lettuce, cucumber, spinach, peppers) to help you get your three to five servings for the day and add fiber, Rieger says.
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Kentucky Fried Chicken
It seems blasphemous to order anything but fried chicken at KFC, but you'd be surprised how many healthier options there are at this fast food classic. Middleberg suggests checking out the grilled chicken options and choosing your sides wisely. “I like to keep the sides simple, with healthy but tried-and-true options like a side salad with olive oil and green beans,” she says.
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Burger King
Fill up on veggies and protein, Metz says. Not only are veggies great for you, they also have a higher water content than other items on the menu, keeping you full and hydrated.
She recommends ordering the Garden Grilled Chicken Salad without croutons and with half a packet of balsamic vinaigrette.
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Taco Bell
You might think the salads are pretty much the go-to for healthier fare at all fast food places, but not in this case. “You are better off indulging in a taco or burrito!” Rieger says.
Rieger also suggests the Cantina Power Bowls, which offer fiber from the veggies and black beans, healthy fats from the guacamole, and protein from the chicken.
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Wendy’s
Middleberg recommends the Power Mediterranean Salad. It’s tasty and has a protein- and fiber-rich combo of chicken, quinoa, hummus, and feta cheese.
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Pizza Hut
When it comes to Pizza Hut, Rieger says, it's not only about portion control — it's also about ingredient control.
Rieger recommends creating your own pizza so that you have control over what goes on it. Aim for vegetable toppings to try to get some of your daily recommended greens (and reds and yellows and purples).
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Dairy Queen
You could keep it simple at DQ with a small vanilla or chocolate cone — or you could just get whatever you want.
Remember: There are no "good" or "bad" foods. As long as you're eating balanced meals and listening to your body, you're on the right track.
Illustrated by: Elliot Salazar.Like what you see? How about some more R29 goodness, right here?
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