Low Calorie Fast Food Options

Since February of this year I started a health journey in hopes of losing weight and becoming happier with myself. I knew I was going to have a very busy summer and I knew that I would find myself doing many things I love, so I decided it was time to love myself and my body as well. I decided to follow a caloric deficit diet, focusing on high protein foods, while also finding the perfect balance of all other food groups I enjoy and love, this includes fast food by choosing low calorie fast food options.

Fast food is an American tradition, with many fast food restaurants serving as quick, easy and affordable options for many people across the globe. The truth is, it’s accessible, and not many people have the time, money, or need to cook, buy groceries or prepare meals at home. While yes, I personally have become a bit of a home cook myself recently while exploring my new diet and lifestyle change, I would be lying if I said I have cut fast food from my diet completely. I would also be lying if I said it’s easy to do so and I recommended it to anyone trying to change their eating habits. For this reason, I want to share some of my favorite fast food low calorie options to show that you don’t have to completely get rid of the foods you love in order to meet your weight loss goals.

I will be sharing my favorite low calorie fast food options from these iconic fast food chains, all under 700 Calories, as that is the typical calorie limit I set for myself per meal when following my caloric deficit.

Dunkin Donuts

First I want to start my list off the way I typically start my days, with some breakfast. First on the list of breakfast options is Dunkin Donuts. They say America runs on Dunkin, and as someone who has had a couple of days where they ran on Dunkin, I might have to agree. When counting your calories for breakfast it’s very important to keep in mind that some people drink most of their calories from their coffee alone, we want to avoid this when we are being health conscious, for this reason I recommend a medium Shakin’ Espresso, clocking in at 90 calories. You can also bring down the calories some more by opting for oat or almond milk instead of whole milk.

As far as hot breakfast items go, I would heavily recommend the Chicken & Roasted Pepper Dunkin’ Wrap. This wrap is a delicious chicken, poblano pepper and cheese sauce combination all in a lavash wrap. This item comes to you at 380 calories, which is not bad for a breakfast item. It also carries 25 grams of protein, promising to keep you full until lunch time. If you want to add a little something extra to your meal, you can add a side of the Snakin’ Bacon for some extra protein for an additional 190 Calories, or a side of their baked hashbrowns for an extra 130 calories. I personally love their hashbrowns. As someone who loves hashbrowns for breakfast (but is now trying to avoid most fast food hashbrowns as they are deep fried and saturated in oil), the baked hashbrowns at Dunkin’ is a great alternative.

Starbucks

Continuing the trend of breakfast items we have arguably one of the most iconic coffee chains in the world, Starbucks. Starbucks, similar to Dunkin’ Donuts, can carry many high calorie and high sugar coffee options that could make all your hard work in your health journey seemingly irrelevant. For this reason, my favorite drink to get from Starbucks to start the morning is a Vanilla Sweet Cream Nitro Cold Brew. As someone who needs their caffeine to start the day, I love this drink option coming in at just 70 Calories. The Vanilla Sweet Cream gives you the sweet taste you want from an ice coffee, while also keeping the drink in a low calorie mark.

As far as hot breakfast items go at Starbucks, I have two top options I would love to share. First, we have the Egg White & Roasted Pepper Egg Bites. At just 170 Calories in 12 grams of protein per serving of 2, these little guys really pack a punch. I typically am okay with the serving size of 2, however you are more than welcome to get 4 egg bites total, at an amazing calorie count of 340, and 24 grams of protein. These macros are insanely good for the taste, and quality of food you are getting. My second option at Starbucks would have to be their Jalapeño Chicken Pocket. I enjoy this item as it gives me a similar taste to the Chicken & Roasted Pepper Dunkin’ Wrap from Dunkin, but in a lighter version, as the Jalapeño Chicken Pocket from Starbucks comes in at just 200 Calories and 11 grams of protein. The taste is immaculate as well, with the jalapeño flavors really being prevalent and the cream sauce packing a punch.

Chick-Fil-A | Breakfast

If we are being honest, Chick-Fil-A has some of the best healthier options of any fast food restaurant. I love their choices so much that I will be splitting Chick-Fil-A into breakfast and lunch sections. For breakfast my favorite option that they have to offer without a doubt is their Egg White Grill breakfast sandwich. The Egg White Grill comes in at 290 Calories and 27 grams of protein. I love to add an extra egg white patty just for some extra protein, to keep me full all throughout lunch.

The second option, if you are a hashbrown lover, is the Hashbrown Scramble Bowl, with grilled chicken substituted, and no cheese. Instead of cheese you are going to want to use some Texas Pete Hot Sauce and a packet of some of their Honey BBQ sauce, to give your bowl that extra bit of flavor that will blow your mind. This whole option comes in just under 450 Calories, and 31 grams of protein.

The great part about these low calorie options from Chick-Fil-A is they leave the option open for you to add a Vanilla Iced Coffee for only 200 Calories more and be guilt free about it.

Chick-Fil-A | Lunch

As I said, since I love Chick-Fil-A and they have recently become one of my go-to restaurants for low calorie options, I now have a section solely dedicated to their lunch menu. For lunch from this chicken empire, I recommend a food hack that became popular online thanks to a creator by the name of @smaller_sam.pcos on TikTok. The hack goes as follows, you order a 3 Piece Chicken Tender, and a Kale Crunch Salad on the side. You also get a packet of Texas Pete Hot Sauce, as well as a packet of honey. You essentially break the chicken tenders into pieces, cover them in the honey and hot sauce, and put them on top of the kale salad, making a variation of a hot honey chicken kale salad.

My second option at Chick-Fil- A would be the Chick-Fil-A Cool Wrap. At just 660 calories this wrap also makes a great low calorie option for those wanting something different they can enjoy.

Popeyes

I know what you are thinking, a fried chicken place? In a low calorie fast food list? No way! Well I used to think the same way. I personally love Popeyes’s chicken, and it was always one of my go to places to get food from.However, I believed that due to my new lifestyle change I would have to let go of the cajun spices and flavors Louisiana has to offer, but boy was I wrong. If you are looking for a healthy option at popeyes you are going to want to try the Blackened Tenders at Popeyes. Their Blackened Tenders are a great low calorie option, coming in at 280 calories for a 5 piece box.

You can also pair this with a side of their mashed potatoes, or red beans and rice for that extra kick of protein. The beauty about the Blackened Tenders is that if you are looking to stay under the 700 calorie limit for your meal you can still afford to enjoy the biscuit guilt free. If you want a low calorie sauce for your tenders, you can always get buffalo sauce, which clocks in at 60 calories per packet.

Taco Bell

My favorite low calorie option from Taco Bell has to be their Chicken Cantina Bowl. Their Chicken Cantina Bowl comes in at 530 calories and 25 grams of protein. This is a great low calorie option for people who are looking for a great balanced meal with carbs, fiber, and high protein. You can always add extra cantina chicken for just 640 calories.

The second best option I believe taco bell has to offer is their new chicken tender wraps. Their new Crispy Chicken Tacos. With each wrap going for about 270 calories and 11 grams of protein each you can have 2 of them while still meeting a healthy calorie count. And with flavors such as Sweet Chipotle BBQ, Avocado Ranch and Spicy Ranchero, you have so many options to choose from.

Wendy’s

Wendy’s has always been one of my favorite fast food places to hit up, and while their menu offers many great options, their healthiest option just so happens to also be a top favorite among consumers. I am of course talking about their 10 Piece Spicy Chicken Nuggets. An order of 10 Spicy Chicken Nuggets are just about 470 calories, with a side of Apple Slices completing the meal, and making a healthier side option than french fries. If you want a low calorie sauce option to go with your nuggets, I recommend their bbq sauce as they provide 40 calories per packet.

McDonald’s

McDonalds does not have many healthy high protein eats in their menu, however since they are one of the biggest chains in America, I felt it was important to include an option from them in this list. Recently they brought out their new Crispy Chicken Tenders and they are my new favorite obsession. With a 3 piece of these tenders coming in at 350 calories, and 30 grams of protein, these macros make a perfect option from one of the nations biggest fast food chains. You can also get a side of hot honey mustard, bbq sauce, or buffalo sauce as a great complementary option for your tenders.

McDonalds is not stopping there however, as they recently have also brought back their famous snack wraps. The Snack Wraps prove to be a great option for someone who is looking for a low calorie meal, but want it in a fun different way. At 390 calories, the Ranch Snack Wrap provides an alternative to many of McDonald’s other menu items. You can also get their Spicy Snack Wrap for 380 calories if you want a bit of a kick.

Panda Express

Our last stop is one that I have enjoyed many times during my weight loss journey. Panda Express has so many great options for weight loss. This is not a surprise considering their customizable bowl, plates, and bigger plate options. If you are looking for the lowest calorie option, with a high amount of protein, you are going to order a Grilled Teriyaki Chicken Bowl with a side of Super Greens. This combination comes to just about 400 Calories and 40 grams of protein.

If you want a different meat option, I recommend the Broccoli Beef. Which has around the same amount of calories, and grams of protein. Similarly If you don’t want to get the Super Greens by themselves, you can mix them up half and half with their Steamed White Rice, for an extra bit of carbs.

Final Thoughts

Entering a new lifestyle change can be difficult and challenging for many. Many people love to claim that in order to see true results and be true to your journey, you must cook at home, avoid processed foods and most importantly avoid fast food.

However it is important to remember that an important aspect of weight loss is moderation. You can still enjoy your favorite foods and restaurants while at the same time meeting your health goals and not feeling guilty. I personally have lost 80 pounds since February of this year, and it has all been done with a healthy balance. I have been able to still enjoy fast food while consistently sticking to my diet. I hope these hacks and low calorie fast food menu items I suggested help you in your journey!