21 Healthy Fast Food Lunch Options Under 500 Calories

“Fast food” is synonymous with pools of grease, heaps of soggy fries, and food comas. However, not all fast food is bad for you. In a push to be healthier, many chains are adding low-calorie menu items. We’ve compiled (and alphabetized) a list of healthy fast food lunch options—and by “healthy,” we mean drool-worthy food that’s under 500 calories and has a generous smattering of veggies, greens, and other traditionally healthy fixings. Here are some options that will fill you up with the good stuff! 

Calories: 375

Fat: 15g

Sodium: 910mg

Protein: 27g

Bojangles’ is notorious for its biscuits and Bo-Tato Rounds (hash browns), neither of which are healthy at all. However, slap on the “grilled” label and even Bojangles’ can serve up something semi-healthy. Add a side of green beans for an additional 35 calories. 

Burger King: Classic Grilled Dog with Garden Salad

Calories: 370

Fat: 20g

Sodium: 1055mg

Protein: 15g

BK isn’t just a burger joint, they also offer grilled dogs with classic and chili cheese varieties for a “day at the fair” vibe. Top it off with relish, ketchup, and mustard, and a side salad. It’s inexpensive too! 

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

Calories: 400

Fat: 14g

Sodium: 0g

Protein: 37g

The grilled chicken wrap is packed with meat, vegetables, greens, and the thick cheese from a freezer package (which is SO SO good). With the addition of a fruit cup, it’s easy to ignore the other wrap that comes with the meal and save it for dinner. #LeftoversQueen

Chipotle: Burrito Bowl

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. Although this is considered a “basic” bowl, there’s nothing simple about this earthy flavor. 

Culver’s: Single Original ButterBurger and Side Salad

Calories: 445

Fat: 17g

Sodium: 570mg

Protein: 20g

Of course, a ButterBurger is not the healthiest option because of the high fat content. However, if you ditch the cheese and enjoy it once in a while, it’s not terrible for you. And be sure to get a side salad for some added veggies and crunch. 

Calories: 135

Saturated Fat: 2g

Sugars: 2g

Veggies add a whole new level of flavor to all pizza. The veggies on thin crust is a healthier option that will still allow you to get your Domino’s pizza fix. Also, if you want to cut the calories even further, ask for less cheese. 

#SpoonTip: Check out this article for a list of the healthiest Domino’s menu items.

Dunkin’ Donuts: Wake-Up Wrap with Eggs and 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 trying to be healthy. And sometimes you still need the energy to wake up at lunchtime, right? A sugar-free coffee on the side wouldn’t hurt either. 

Calories: 393

Fat: 18g

Sodium: 448mg

Protein: 15g

For less than 500 calories, you can have the classic In-N-Out meal of a hamburger and fries to satisfy your cravings. However, you must grab a friend or boo in order to do so. Split a hamburger and order of fries, and the two of you will have a fast food meal with less than 500 calories. 

Calories: 225 

Fat: 19g

Sodium: 680mg

Protein: 14g

JJ’s is known for their 8″ irresistible subs made with their iconic crusty French bread. However, if you’re trying to be a little healthier but still want the JJ’s experience, this healthy fast food lunch option is extremely low in calories compared to the classic sub. The Unwich is a “sammie” made with lettuce and any toppings you desire. 

Calories: 200

Fat: 7g

Protein: 30g

Whenever KFC comes to mind, people often think of crispy fried chicken and heaps of buttery mashed potatoes. However, this roasted chicken BLT salad from KFC is much healthier. It is loaded with protein and all of your favorite salad toppings (including bacon). And try a squeeze of lemon juice instead of dressing for optimal flavor. 

Calories: 360

Fat: 6g

Sodium: 930mg

Protein: 32g

: 32g

If you’re trying to be healthy but the Golden Arches are tempting you, the Artisan Grilled Chicken Sandwich is loaded with protein, full of flavor, and is super filling. Try it with a side of apples or a salad for a dose of fruits and veggies. 

Calories: 180

Fat: 9g 

Sodium: 630mg

Protein: 13g

The rice and noodles at Panda Express are full of saturated fat, sugars, and sodium. However, you can still get your quick Chinese-inspired fix and feel good too. Try the broccoli chicken because it’s flavorful and won’t put you in a food coma in the middle of the day. 

#SpoonTip: Check out this article or more healthy Panda Express menu items. 

Calories: 480

Fat: 20g

Sodium: 1300 mg

Protein: 21g

Combined, this unforgettable duo slides in at right under 500 calories. Repping the savory and the sweet, this lunch is a low-calorie Thanksgiving meal without the hassle or awkward conversation with your inlaws. 

Calories: 500

Fat: 15g

Sodium: 2180mg

Protein: 84g

Although PDQ is famous for its fried chicken and hand-spun shakes, “healthy” is still possible with their salads and grilled options. For the Caesar salad, swap out the croutons and Parmesan cheese for cherry tomatoes and cucumbers to lower the calories even more. 

Calories: 300

Fat: 11g

Sodium: 970mg

Protein: 26g

For only 300 calories, have a healthier take on the classic hotdog. You won’t even notice the difference. In fact, a chicken dog from Shake Shack may taste even better. Add all your favorite toppings and enjoy your healthy fast food lunch.

Calories: 210

Fat: 5g

Sodium: 560mg

Protein: 18g

Don’t be fooled by the “breakfast” label, this tasty sandwich is steaming any time of the day. The egg whites/bacon combo is light enough to fill you up without making your stomach hurt. Sneak in a few cups of iced coffee (80 calories), and you’ll be set for the day. 

Calories: 432

Fat: 15g

Sodium: 1122mg

Protein: 18g

There’s more to Steak N’ Shake than triple stack burgers, milkshakes, and high school hangouts. Treat yo’self with a cheesy burger while balancing it out with applesauce (or apple slices and grapes, which are also offered). 

Calories: 390 

Fat: 14g (4 saturated)

Sodium: 720mg

Protein: 23g

Get a filling lunch with a classic turkey breast sub on wheat. Layer on the veggies for some extra vitamins, minerals, and energy to fuel the rest of the day. And if you must have chips with your sub, try to go for baked instead 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 even miss the meat in this energizing, low-calorie lunch option. It’s bursting with flavor from seasoned rice, black beans, guacamole, and pico de gallo. 

Calories: 340

Fat: 17g

Sodium: 550mg

Protein: 20g

Wendy’s fast food is *life,* although I usually opt for a bacon cheeseburger. However, this salad is surprisingly fresh and has a homemade touch. If you’re feeling sweet, you gotta add a Frosty (chocolate, of course) since it is iconic and only 200 calories (which puts you over the 500 limit, but Frostys are worth it).  

Zaxby’s: Grilled Caesar Zalad

Calories: 440

Fat: 16g

Sodium: 1600mg

Protein: 49g

Tone fried chicken down a notch and order this Zalad with a side of lite vinaigrette (only 35 calories more!). Zaxby’s chicken is still juicy and flavorful. The fried crunch might be missing, but the croutons and bacon more than make up for it. 

Hopefully you’re feeling excited to try out these healthy fast food lunch options on your next lunch break. It’s easy to find double cheeseburgers and Oreo milkshakes sexy, but all that glitters isn’t gold (or healthy) when it comes to eating fast food. Happy lunch hour!