The 10 Healthiest Fast Food Meals for a Road Trip

Yes, you can find healthy foods at your favorite quick stops when on road trips. The menu items are delicious, too.

May 13, 2022

By: Erin Gifford

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Filling Up — While Staying Healthy — on the Road

Road trip season is upon us, and by many accounts, it looks like the roads are going to be busy. Like, really busy. Of course, this means that fast food chains all along the interstates will be bustling, too. Many travelers will order staples, like burgers and fries, but it is possible to exit the drive-thru line with a meal that's both healthy and tasty, especially when you don't upsize meals.

"Healthy food choices on the road can be quite limiting," notes Holly Klamer, a registered dietician nutritionist in Michigan and frequent contributor to MyCrohnsAndColitisTeam.com. "However, that does not mean you can't find healthy options at fast food restaurants." To help you kick off road trip season right, we've pulled together the top healthful picks vetted by a team of nutritionists, at all your favorite fast casual chains.

Chick-fil-A

At Chick-fil-A, opt for the grilled nuggets instead of crispy chicken nuggets. Grilled menu items tend to be lower in calories and fat. Klamer suggests pairing the eight-count grilled nuggets with a kale crunch side salad with roasted almonds and a medium fruit cup. The meal is just 310 calories and provides a balance of fiber and protein to help you feel fuller for a longer period of time. As a bonus, the kale is high in antioxidants, which help support healthy aging, among other benefits. For vegetarians, good picks are the Market Salad or Chick-fil-A Cool Wrap, only minus the chicken.

Panera

Panera has long been a favorite among those seeking healthy options on the road. Registered dietician, Jim Powell, likes the Mediterranean Bowl for the solid mix of protein and fiber, which makes for a balanced fast food option. A healthy (and delicious) blend of grilled chicken, hummus and Greek yogurt enhance this menu item with filling lean protein. Fiber in the brown rice, quinoa and arugula help negate hunger and balance blood sugar levels. There's a vegetarian option, too.

Arby's

Arby's may be best known for their classic roast beef sandwiches, but look to their Market Fresh menu for new options when on the road. Among them, the Roast Turkey & Swiss Wrap, which is a good choice thanks to oven-roasted turkey, tomatoes, lettuce and red onions, as well as Swiss cheese, of course. This filling option will keep up your energy until your next pit stop, so there's no need to worry about feeling drowsy at the wheel after lunch. The Market Fresh menu has more than a dozen items, including a Chicken Club Wrap and a Roast Chicken Entrée Salad.

Kentucky Fried Chicken

Of course, KFC is known for fried chicken, but you can also find a grilled chicken option on the menu at select restaurants. The grilled version is a winner for lean protein, as well as lower fat and sodium. Round out this meal with a side of green beans for fiber, adds Powell. Availability for both items varies across the country, but this is a healthy and satiating option if you can find it on the menu. That noted, it's a good idea to seek out the menu for local stores online before you stop.

Wendy's

At Wendy's, the salads are a top grab-and-go choice when filling up on the road. Jay Cowin, a registered nutritionist with ASYSTEM, suggests the Southwest Avocado Chicken Salad (half) or Parmesan Caesar Chicken Salad. Both have fewer than 10 carbs and are less than 450 calories, so you won't feel stuffed and sleepy after lunch. Both also offer a healthy serving of lean protein. The Caesar Salad replaces croutons with parmesan chips to keep the carbs down. A good vegetarian pick is the Apple Pecan Salad without chicken. Not feeling a salad? Go with a small chili, which has protein and fiber to help you feel full.

Subway

With more than 22,000 stores in the US – that's more than any other fast food chain – Subway is a popular go-to for quick-stop meals on the road. Not just subs, either. It's a great pick for tasty breakfast sandwiches, like the six-inch Egg and Cheese Flatbread, which boasts 19 grams of protein. Get your fiber with veggie add-ons, like green peppers, spinach and tomatoes. For lunch, look to lean protein on the six-inch Turkey Breast Sub or Turkey "Cali Fresh" Sub, which includes smoked bacon, smashed avocado and baby spinach. The Veggie Delite is a favorite vegetarian sub option thanks to loads of crispy vegetables. As a bonus, this sub is vegan, too.

Taco Bell

Taco Bell may be getting a lot of press lately for bringing back the Mexican Pizza, but you'd be better served with the Power Menu Bowl, suggests Cowin. This delicious menu option is a mix of grilled chicken, black beans, shredded cheese, lettuce, tomatoes, sour cream, rice, guacamole and an avocado ranch sauce. It's high in protein, low in carbs and low in calories. You can also order a veggie version of the Power Menu Bowl. Of note, the avocado ranch sauce includes yolks from certified vegetarian eggs. Edit out the beans and rice for a keto-friendly menu option.

Starbucks

When you pop into Starbucks for your morning coffee while on the road, order up a cup of rolled and steel-cut oatmeal, too. "Oatmeal is a heart-healthy food high in fiber and nutrients," says registered dietician, DJ Mazzoni. It's among the top items on their menu for health-conscious travelers, even with add-ins, like chopped nuts, dried fruits and brown sugar. As an alternative, go for the oatmeal with fresh blueberries, a nut medley and agave syrup. Both are less than 500 calories, too. No need to limit your oatmeal to breakfast. It's available all day and even works as an afternoon snack.

Chipotle

At Chipotle, burrito bowls are the way to go when you want to go healthy on the road. Opt for a vegetarian bowl with fajita vegetables, fiber-rich brown rice, salsa and black or pinto beans. Among protein options, steak is the lowest-calorie meat on the menu, along with sofritas, the plant-based protein. Chipotle also offers a selection of lifestyle bowls, including bowls for Whole30, keto, paleo, vegan and high-protein lifestyle customers.

El Pollo Loco

One of the great things about El Pollo Loco is that their chicken is skinless and fire-grilled, not fried. Of course, this is naturally a healthier option. However, the fast casual chain takes healthy choices one step further with the addition of a Pollo Fit Menu, which includes keto-friendly options, like a Double Chicken Avocado Salad and what the chain calls The World's First Keto Burrito. For sides, look to high fiber options, like pinto beans and broccoli. Vegetarians, your best bet is the Original Pollo Bowl, swapping avocado for chicken.