"Fast food" is synonymous with pools of grease, heaps the soggy fries, and food comas. However, no all quick food is negative for you. In a press to be healthier, many chains are including low-calorie menu items. We"ve compiled (and alphabetized) a list of healthy quick food having lunch options—and through "healthy," we typical drool-worthy food that"s under 500 calories and has a generosity smattering of veggies, greens, and also other traditionally healthy and balanced fixings. Right here are some choices that will fill you up with the great stuff! 

Bojangles": Grilled Chicken Sandwich


Calories: 375

Fat: 15g

Sodium: 910mg


Protein: 27g

Bojangles" is notorious for its biscuits and also Bo-Tato ring (hash browns), no of i m sorry are healthy and balanced at all. However, slap ~ above the "grilled" label and also even Bojangles" have the right to serve increase something semi-healthy. Include a side of eco-friendly beans for secondary 35 calories. 

Burger King: standard Grilled Dog through Garden Salad


Calories: 370

Fat: 20g

Sodium: 1055mg

Protein: 15g

BK isn"t just a citizens joint, they also offer grilled dogs through classic and chili cheese arrays for a "day in ~ the fair" vibe. Optimal it off through relish, ketchup, and mustard, and also a side salad. It"s cheap too! 

Chick-fil-A: Grilled Chicken Cool Wrap with Fruit Cup


Calories: 400

Fat: 14g

Sodium: 0g

Protein: 37g

The grilled chicken pave is packed through meat, vegetables, greens, and the thick cheese from a freezer parcel (which is therefore SO good). Through the enhancement of a fruit cup, it"s simple to ignore the various other wrap the comes with the meal and save it because that dinner. #LeftoversQueen

Chipotle: burrito Bowl

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Jocelyn Hsu

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. Back this is considered a "basic" bowl, there"s nothing simple about this earthy flavor. 

Culver"s: single Original ButterBurger and also Side Salad


Calories: 445

Fat: 17g

Sodium: 570mg

Protein: 20g

Of course, a ButterBurger is not the healthiest option due to the fact that of the high fat content. However, if girlfriend ditch the cheese and enjoy it as soon as in a while, it"s not damaging for you. And be sure to obtain a side salad because that some added veggies and crunch. 

Domino"s: slice of thin Crust Veggie Pizza


Calories: 135

Saturated Fat: 2g

Sugars: 2g

Veggies include a whole new level of odor to every pizza. The veggies on thin crust is a healthier alternative that will still allow you to gain your Domino"s pizza fix. Also, if you want to cut the calories even further, ask for much less cheese. 

#SpoonTip: check out this article for a list of the healthiest Domino"s food selection items.

You are watching: Fast food meals under 300 calories

Dunkin" Donuts: Wake-Up Wrap with Eggs and also 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 make the efforts to be healthy. And periodically you still need the power to wake up up in ~ lunchtime, right? A sugar-free coffee on the side wouldn"t hurt either. 

In-N-Out Burger: half Hamburger with Onion and half Order that Fries


Calories: 393

Fat: 18g

Sodium: 448mg

Protein: 15g

For less than 500 calories, you have the right to have the classic In-N-Out enjoy the meal of a hamburger and also fries to accomplish your cravings. However, you must grab a friend or boo in stimulate to carry out so. Separation a hamburger and order that fries, and also the 2 of girlfriend will have a rapid food meal with much less than 500 calories. 

Jimmy John"s: Turkey Tom Unwich


Calories: 225 

Fat: 19g

Sodium: 680mg

Protein: 14g

JJ"s is well-known for your 8" irresistible subs made with their above crusty French bread. However, if you"re trying to it is in a small healthier but still want the JJ"s experience, this healthy rapid food lunch choice is incredibly low in calories contrasted to the classic sub. The Unwich is a "sammie" made with lettuce and any toppings you desire. 

KFC: Roasted Chicken BLT Salad there is no Dressing


Calories: 200

Fat: 7g

Protein: 30g

Whenever KFC comes to mind, human being often think of crispy fried chicken and also heaps of buttery mashed potatoes. However, this roasted chicken BLT salad from KFC is much healthier. That is loaded through protein and every one of your favourite salad toppings (including bacon). And try a to express of lemon juice rather of dressing for optimal flavor. 

McDonald"s: Artisan Grilled Chicken Sandwich


Calories: 360

Fat: 6g

Sodium: 930mg

Protein: 32g

If you"re do the efforts to it is in healthy but the golden Arches are tempting you, the Artisan Grilled Chicken Sandwich is loaded v protein, complete of flavor, and is at sight filling. Try it v a side of apples or a salad for a dose of fruits and also veggies. 

Panda Express: Broccoli Chicken


Calories: 180

Fat: 9g 

Sodium: 630mg

Protein: 13g

The rice and noodles at Panda express are complete of saturation fat, sugars, and sodium. However, you have the right to still acquire your fast Chinese-inspired fix and also feel good too. Shot the broccoli chicken because it"s flavorful and also won"t placed you in a food coma in the center of the day. 

#SpoonTip: check out this write-up or much more healthy Panda Express food selection items. 

Panera Bread: Turkey Cranberry Flatbread and Turkey Chili (You choose Two)


Calories: 480

Fat: 20g

Sodium: 1300 mg

Protein: 21g

Combined, this i can not forget duo slides in at right under 500 calories. Repping the savory and also the sweet, this lunch is a low-calorie Thanksgiving enjoy the meal without the problem or azer conversation with your inlaws. 

PDQ: Grilled Chicken Tenders and also Caesar Salad with Avocado


Calories: 500

Fat: 15g

Sodium: 2180mg

Protein: 84g

Although PDQ is famed for that is fried chicken and also hand-spun shakes, "healthy" is still possible with your salads and also grilled options. For the Caesar salad, swap out the croutons and Parmesan cheese for cherry tomatoes and also cucumbers to lower the calories also more. 

Shake Shack: Chicken Dog


Calories: 300

Fat: 11g

Sodium: 970mg

Protein: 26g

For just 300 calories, have actually a healthier take top top the classic hotdog. Friend won"t even an alert the difference. In fact, a chicken dog indigenous Shake Shack may taste also better. Add all your favorite toppings and also enjoy your healthy rapid food lunch.

Starbucks: Reduced-Fat Turkey Bacon & Cage complimentary 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 that the day. The egg whites/bacon combo is light sufficient to to fill you up there is no making your stomach hurt. Sneak in a couple of cups that iced coffee (80 calories), and also you"ll be collection for the day. 

Steak N" Shake: solitary Steakburger v Cheese and Applesauce


Calories: 432

Fat: 15g

Sodium: 1122mg

Protein: 18g

There"s more to Steak N" Shake than triple stack burgers, milkshakes, and also high institution hangouts. Act yo"self with a cheesy burger if balancing the out v applesauce (or apple slices and also grapes, which are likewise offered). 

Subway: 6-Inch Turkey Breast below on 9-Grain Wheat with Swiss


Calories: 390 

Fat: 14g (4 saturated)

Sodium: 720mg

Protein: 23g

Get a filling lunch v a classic turkey breast below on wheat. Great on the veggies for some extra vitamins, minerals, and energy to fuel the remainder of the day. And if you must have chips v your sub, try to walk for baked rather 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 also miss the meat in this energizing, low-calorie lunch option. It"s bursting through flavor indigenous seasoned rice, black beans, guacamole, and also pico de gallo. 

Wendy"s: fifty percent Size Apple Pecan Chicken Salad


Calories: 340

Fat: 17g

Sodium: 550mg

Protein: 20g

Wendy"s rapid food is *life,* return I generally opt because that a bacon cheeseburger. However, this salad is how amazing fresh and also has a homemade touch. If you"re feeling sweet, friend gotta include a Frosty (chocolate, that course) because it is iconic and also only 200 calories (which put you end the 500 limit, but Frostys room worth it).

Zaxby"s: Grilled Caesar Zalad


Calories: 440

Fat: 16g

Sodium: 1600mg

Protein: 49g

Tone fried chicken under a notch and order this Zalad with a next of lite vinaigrette (only 35 calorie more!). Zaxby"s chicken is tho juicy and also flavorful. The fried crunch might be missing, however the croutons and bacon an ext than make up for it. 

Hopefully you"re emotion excited to shot out these healthy quick food lunch options on your next lunch break. It"s basic to find twin cheeseburgers and Oreo milkshakes sexy, but all the glitters isn"t yellow (or healthy) as soon as it pertains to eating rapid food. Happy lunch hour! 


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Sarah Arora


University the Wisconsin- Madison
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Mackenzie Patel


University that Florida
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