Here are the healthiest fast-food meals from Panera, Wendy's, and other popular spots, as recommended by registered dietitians.

Fast food often gets a bad rap for being unhealthy, but when you're in a rush, the drive-thru might be your only option. Don't worry—major fast-food chains have been stepping up with better choices, offering more plant-based meals and options with less sodium and sugar. So, what's the best choice? "I recommend looking for non-fried items, boosting protein, and adding more veggies if you can," says Karin Adoni, a certified nutritionist and health coach. For beverages, stick to water—still or sparkling—or go for a sugar-free drink like unsweetened iced tea, even if soda is offered for free.

We asked nutritionists and dietitians to recommend the healthiest fast-food options for your next meal on the go. Here’s what to pick when dining at some of the biggest chains.

Panera Bread provides a broad range of healthy meal choices due to its diverse and expansive menu. Kora Bruno, a nutritionist and private chef, highlights the ability to create meals that encompass all food groups, offering a high nutritional value. Her personal favorite meals combine a protein, carb, and healthy fats to ensure balanced nutrition.

Kora Bruno, a nutritionist and private chef, emphasizes that Panera’s extensive menu allows for a variety of healthy meal combinations. She prefers meals that include all food groups, focusing on balanced nutrition with a protein, carb, and healthy fats. Bruno suggests the 'You Pick Two' combos, which allow customers to select smaller portions of two menu items like soups, salads, and sandwiches.

Brookell White, a Food Data Curator and Registered Dietitian for MyFitnessPal, agrees that Panera Bread offers a wide range of affordable, healthy meal options. White recommends the tuna salad sandwich and Fuji apple chicken salad for filling, protein-rich meals. Her favorite comfort food is the homestyle chicken noodle soup, a broth-based soup made with white meat chicken, egg noodles, carrots, celery, and herbs. Despite being low in calories, with just 180 calories and 14 grams of protein, it’s high in sodium, so those monitoring sodium intake should take note.

For a healthy breakfast, White suggests the Greek yogurt parfait with berries, offering 250 calories and 16 grams of protein, or the Garden avocado and egg white sandwich, which provides 340 calories and 19 grams of protein. These options are packed with nutrients to start your day on a healthy note.

Taco Bell also offers a variety of nutritious and quick meal choices, making it another convenient option for those looking for fast food that is both tasty and health-conscious.

"Taco Bell offers some of the healthiest fast food options, including a selection of nutritious vegetarian meals that stand out among other fast food menus," says White.

The Cantina chicken bowl is a solid option, with 6 grams of fiber, 490 calories, and 25 grams of protein. White notes, "It’s a great choice on its own, but you can customize it further by adding extra lettuce, tomato, and black beans, opting for a smaller portion of rice, and removing the sour cream." Surprisingly, the Crunchwrap Supreme can also be a healthy pick. White suggests substituting the beef with chicken, and adding guacamole and black beans for a boost in nutritional value.

McDonald's offers several meal options that can be part of a balanced diet, providing both convenience and variety for fast food lovers.

"I enjoy a good McDonald's breakfast," says Bruno. With breakfast served all day, you can enjoy a Sausage McMuffin with Egg and a coffee at any time. Bruno avoids the deep-fried hash browns, suggesting apple slices instead for a healthier, crunchy option that provides fiber and vitamins. Choose your preferred breakfast sandwich or opt for a breakfast served on a tortilla for a balanced combination of protein, carbs, and fat to fuel your metabolism.

Chipotle offers a wide range of customizable meals, allowing customers to build healthy dishes with fresh ingredients tailored to their dietary preferences.

Chipotle is a top choice for a healthy meal, according to Bruno. With endless options available, he follows a simple rule for a balanced dish: a palm-sized portion of protein, a fist of carbs, and a ping-pong ball size of fats. He enjoys the salad bowl, which includes more greens to keep him full. Bruno's regular order features chicken, brown rice, half a scoop of black beans, veggies, mild salsa, and guacamole on the side. Tacos are another great option, particularly the steak tacos with veggies, cheese, and salsa, topped with lettuce or a side of corn salsa. Bruno emphasizes that Chipotle's menu allows you to control the portions and customize your meal to fit your needs.

Panda Express

Panda Express is another favorite of Bruno's due to its fresh vegetables and the rich flavors that come from cooking in a wok. The portion sizes at Panda Express can vary widely, from a standard serving to up to three times the usual portion, so it's best to specify your portion size based on your needs. Bruno recommends bowls as a healthy option, which come with a side (you can mix and match dishes) and an entree. This way, you get a balanced meal with protein, vegetables, and rice, whether brown or white. If you're extra hungry, you can opt for a plate. Ordering à la carte gives you the flexibility to control portion sizes. Generally, choosing steamed vegetables or items that aren't deep-fried or covered in sauce, like Black Pepper Chicken or Grilled Teriyaki Chicken, will make for healthier choices.

Starbucks

Though everything at Starbucks is pre-portioned, making it hard to customize meals, there are still some healthy grab-and-go options. Stephanie Nelson, RD and lead nutrition scientist at MyFitnessPal, suggests the Spinach, Feta, & Egg White Wrap for a nutritious option, with 20 grams of protein and 3 grams of fiber. However, it’s important to note that it’s high in sodium (37% of your daily intake), so it should be eaten occasionally rather than as a daily habit, despite being packed with essential nutrients. For a lighter yet filling meal, Protein Boxes are a good choice. Starbucks also offers the Chickpea Bites & Avocado Protein Box for those following a plant-based diet, offering plenty of fiber and a satisfying crunch.

Wendy's

If you're craving nuggets, go ahead and indulge, says White. Four nuggets without any sauce only contain 180 calories and 2.5 grams of saturated fat. To make it a more filling meal, she suggests pairing the nuggets with a side salad or fruit. If you're in the mood for beef, the Jr. Cheeseburger is another great option. Other healthy choices include a large bowl of chili, which is packed with fiber and protein, along with a sour cream and chive baked potato, or a small bowl of chili and the apple pecan salad, according to White.

KFC

For those mindful of their nutrition goals, there are plenty of healthy options at KFC, says White. She recommends choosing a grilled chicken breast with corn and coleslaw for a satisfying, balanced meal. This combination takes advantage of lighter menu items like grilled chicken and fiber-rich veggies, offering 450 calories, 41 grams of protein, and 4 grams of fiber. Alternatively, you can opt for a chicken drumstick with coleslaw, which comes in at around 300 calories, 13 grams of protein, and 5 grams of fiber.

Don't forget about the kids' menu. White points out that ordering from this menu is a great way to enjoy smaller portions of your favorite items while keeping the calorie count lower. She recommends the 2-piece chicken tenders kids meal, which comes with mashed potatoes and applesauce, or the Chicken Littles Sandwich as healthier choices.

Burger King

White suggests opting for a salad at Burger King. A salad with chicken and balsamic dressing is a great choice, offering a satisfying portion of chicken, red cabbage, tomatoes, and cucumber over a bed of fresh greens.

In-N-Out

In-N-Out offers a simpler menu with a few more options on its 'Not so Secret' menu, according to White. Meat lovers can choose the protein style cheeseburger or hamburger without spread, both providing 16 grams of satisfying protein. For those looking to skip meat, the grilled cheese is a solid option. White recommends asking for double the veggies and no spread for a healthier, nutrient-packed choice with less saturated fat.