Fast food gets blamed for a lot, but not every menu item deserves the side-eye. Some drive-thru finds deliver a solid mix of protein, fiber, and real nutrition without the usual calorie surplus. We’ve rounded them up in this article for your next craving.
Popeye's Blackened Chicken Tenders
Credit: Facebook
Popeyes found a way to keep all the flavor and ditch the extra baggage with their Blackened Chicken Tenders. Packed with bold Cajun spices and no usual breading, a 3-piece order serves up 26 grams of protein for just 170 calories. A 5-piece still only has 43 grams of protein at only 280 calories.
Sweetgreen's Hummus Crunch Salad
Credit: Instagram
A good salad should never be boring; the Hummus Crunch proves it right out of the gate. It’s packed with chickpeas, crisp cucumbers, spicy banana peppers, and creamy hummus. It hits that sweet spot between hearty and fresh with 405 calories, 14 grams of protein, and a fiber boost.
Krispy Kreme's Original Glazed Doughnut
Credit: Wikimedia Commons
The Original Glazed Doughnut proves that some treats are worth every bite. It has 190 calories and a satisfying 3 grams of protein. The Mini Original Glazed trims things down to just 90 calories for those craving a little less.
Chick-fil-A's Grilled Nuggets
Credit: Instagram
Grilled Nuggets are a great way to grab fast food without consuming extra calories. An 8-count serving has just 130 calories and a solid 25 grams of protein, while the 12-count boosts it to 38 grams of protein for only 200 calories. Bonus: They are gluten-free.
El Pollo Loco's Double Chicken Avocado Salad
Credit: X
Loaded with fire-grilled chicken breast, creamy avocado, and fresh veggies, the Double Chicken Avocado Salad covers all the bases for a balanced meal. With 7 grams of net carbs and a fiber boost, it fits nicely into low-carb goals while delivering plenty of deliciousness. Skipping heavy dressings lets the bold, fresh ingredients shine.
Taco John's Bean Burrito
Credit: Facebook
Nothing beats simple ingredients coming together in a way that feels downright satisfying. The Bean Burrito wraps up refried beans, cheddar cheese, onions, and a splash of mild sauce in a soft tortilla. At 360 calories, it delivers 14 grams of protein plus 8 grams of fiber.
Tim Hortons' Chili
Credit: flickr
Chili, done right, hits the perfect middle ground between cozy and mindful eating. A regular bowl serves up 330 calories and 23 grams of protein, all simmered together with savory ground beef, beans, and vegetables. It is filling enough to power you through the day, and pairing it with a side salad balances the meal.
Chick-fil-A's Egg White Grill
Credit: Facebook
Mornings feel more doable with a hearty breakfast like this one. Layered with grilled chicken breast, airy egg whites, and melty cheese on a toasted multigrain muffin, it provides big flavor in a smart, streamlined package. With 300 calories and a powerful 27 grams of protein, it is built to keep you full without slowing you down.
Roy Rogers' Fruit Cup
Credit: Yelp
Some sides are an afterthought, but a good fruit cup steals the spotlight. With a mix of vibrant, juicy pieces, it comes with a refreshing pop of color and flavor. Low in sodium and full of natural sweetness, a 5-ounce serving clocks in at just 50 calories while packing a massive Vitamin C punch.
IHOP's Original Buttermilk Pancakes
Credit: Getty Images
A full stack of IHOP's Original Buttermilk pancakes offers 720 calories and 21 grams of protein. However, scaling down to a two-pancake order trims it to 300 calories without sacrificing the cozy factor. Lightening the meal even further is easy—add some fresh fruit and drizzle on sugar-free syrup, and you can keep all the nostalgia without feeling like you need a nap afterward.
Checkers' All-American Cheeseburger
Credit: Facebook
A good cheeseburger does not need to be a guilty pleasure, and Checkers' All-American Cheeseburger keeps things classic while holding steady at 330 calories and 13 grams of protein. Lettuce-wrapping it and ditching the cheese are easy ways to keep it fresh.
Chipotle's Salad Bowl
Credit: flickr
Starting with romaine, steak, pinto beans, fajita veggies, and fresh tomato salsa, Chipotle's Salad Bowl clocks in around 355 calories while delivering 39 grams of protein and 12 grams of fiber. Chipotle's Lifestyle Bowls lineup also lets you easily tweak flavors and macros.
Shake Shack's Hamburger
Credit: flickr
Sometimes, less is more, especially with a burger that nails the basics. A tender Angus beef patty tucked inside a fluffy potato bun comes with 370 calories and 25 grams of protein. Swapping the bun for lettuce or opting for a gluten-free version lets you fine-tune the meal to fit your mood.
White Castle's Original Slider
Credit: flickr
The Original Slider keeps the classic taste in a compact, easy-to-manage bite. Each packs just 140 calories and 6 grams of protein, balancing a juicy beef patty, savory grilled onions, and a soft steamed bun. Its lighter profile makes it easy to pair with a fresh side or keep it simple without overloading your meal.
Quiznos' Spicy Monterey Sub
Credit: Facebook
The Spicy Monterey is a toasted sub that piles on turkey, smoked ham, provolone, fresh veggies, and a bold kick from Batch 83 chili sauce. The 8-inch version has 600 calories and 38 grams of protein.
