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In today’s fast-paced world, fast food is an appealing option for most of us. While most fast-food chains are associated with high-calorie, meat-centric meals, many restaurants are now offering a variety of vegetarian-friendly dishes that cater to diverse dietary preferences and nutritional needs. To help you navigate the menu items at fast-food restaurants, we reached out to several dietitians and asked them to share their tips and top vegetarian picks.
When it comes to choosing healthy options at fast-food restaurants, it’s essential to prioritize balance, portion control and nutrient density. Look for meals that offer a good mix of vegetables, whole grains and plant-based proteins. Julie Wallace, RD, recommends using the plate method when dining out. “The plate method urges half the plate to be veggies, so whether at my favorite taco place or almost anywhere, I’ll opt for a salad base or bowl that is loaded with veggies, beans/rice/quinoa, herbs and spices,” says Wallace. It’s also a good idea to pay attention to cooking methods—grilled, steamed or baked options are generally healthier than fried ones.
Here are some dietitian-approved vegetarian fast-food options to help satisfy your cravings and your taste buds.
1. Tropical Smoothie Cafe: Green Dream Yogurt Bowl
Tropical Smoothie is known for its commitment to offering fresh and nutritious options that cater to a variety of dietary preferences, including vegetarian. “The Tropical Smoothie Green Dream Yogurt Bowl makes for a very filling, nutrient-dense breakfast or lunch on the go,” says Alex Evink, M.S., RD. “Each bowl has over 20 grams of protein and 7 to 9 grams of fiber per serving, making them a well-balanced vegetarian option. Plus, they’re topped with a variety of fresh fruits rich in antioxidants.”
The nutritional facts for the Green Dream Yogurt Bowl are as follows:
- Calories: 660
- Carbohydrates: 88 g
- Fiber: 9 g
- Total Sugars: 52 g
- Protein: 20 g
- Total Fat: 26 g
- Saturated Fat: 10 g
- Sodium: 300 mg
2. Burger King: Impossible Whopper
Burger King offers a variety of choices that cater to their vegetarian consumers. Diabetes and plant-based expert Vandana Sheth, RDN, CDCES, FAND, recommends the Impossible Whopper. To make it vegan, she asks them to skip the mayonnaise and prepare the patty on a clean surface, not the same broiler they use for meat. The Impossible Whopper provides 25 grams of protein, which is essential for muscle maintenance and repair, making it a mindful, satisfying option. These vegetarian choices make it easier for those seeking to reduce meat consumption or following a vegetarian diet to enjoy a satisfying and balanced meal on the go.
The nutritional facts for the Impossible Whopper are as follows:
- Calories: 630
- Carbohydrates: 58 g
- Fiber: 4 g
- Total Sugars: 12 g
- Protein: 25 g
- Total Fat: 34 g
- Saturated Fat: 11 g
- Sodium: 1,080 mg
3. Starbucks: Rolled Oats & Steel-Cut Oatmeal
Starbucks is typically known for their delicious coffees, teas and other beverages, but they also offer several vegetarian meal and snack options. According to Sharniquia White, M.S., RDN, LDN, one of her favorite vegetarian meals includes Starbucks’ Rolled & Steel-Cut Oatmeal with a splash of half-and-half, fresh blueberries, nut medley and agave syrup. White also mentions that this breakfast choice is balanced and fulfilling and a great option for someone looking to take it easy on added sugar. The addition of dried fruit and nuts boosts the antioxidant and healthy fat content, enhancing its nutritional profile.
The nutritional facts for the Rolled & Steel-Cut Oatmeal (without toppings and add-ins) are as follows:
- Calories: 160
- Carbohydrates: 28 g
- Fiber: 4 g
- Total Sugars: 0 g
- Protein: 5 g
- Total Fat: 2.5 g
- Saturated Fat: 0.5 g
- Sodium: 125 mg
4. Panda Express: Vegetable Spring Rolls
Panda Express offers Vegetable Spring Rolls as a tasty vegetarian appetizer or snack. Alyssa Smolen, M.S., RDN, CDN, mentions that this dish contains tons of veggies and no meat or dairy, making it appropriate for both vegetarian and vegan eating patterns. One can get it as a side or double the serving to make it a full meal. One serving provides only 2 grams of saturated fat and 4 grams of satisfying protein. Smolen mentions that a lower-fat, higher-protein option can always be tricky for vegetarian meals and especially for fast-food chains, but these rolls check off a lot of boxes.
The nutritional facts for the Vegetable Spring Rolls are as follows:
- Calories: 240 (per 2 rolls)
- Carbohydrates: 24 g
- Fiber: 2 g
- Total Sugars: 0 g
- Protein: 4 g
- Total Fat: 14 g
- Saturated Fat: 2 g
- Sodium: 560 mg
5. Taco Bell: Black Bean Crunchwrap Supreme
Who says vegetarian meals can’t be fun and flavorful? Taco Bell offers several affordable and customizable options. Ashley Carter, M.S., RD, LDN, suggests the Black Bean Crunchwrap Supreme and loves how Taco Bell’s menu makes plant-based eating easy. “Ordering is simple as you can swap black beans for all other protein options. This is beneficial because you’re not just limited to a single option, but you can literally get anything on the menu and modify the protein choice.” The black beans provide a great source of fiber, which helps keep you satisfied until your next meal. Carter’s favorite way to enjoy the Black Bean Crunchwrap Supreme is with light jalapeños and the avocado verde sauce.
The nutritional facts for the Black Bean Crunchwrap Supreme are as follows:
- Calories: 520
- Carbohydrates: 77 g
- Fiber: 8 g
- Total Sugars: 6 g
- Protein: 13 g
- Total Fat: 18 g
- Saturated Fat: 5 g
- Sodium: 1,100 mg
6. Panera Bread: Mediterranean Veggie Sandwich
Panera Bread offers a variety of fresh and wholesome vegetarian options. Stacey Woodson, M.S., RDN, LDN, recommends the Mediterranean Veggie Sandwich. This sandwich is loaded with crunchy cucumbers, zesty peppers and creamy hummus, making it a balanced meal to enjoy any time of the day. The hummus, which is primarily made from chickpeas, is an excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety. Woodson also recommends pairing half of the Mediterranean Veggie Sandwich with a cup of the Mexican Street Corn Chowder and a piece of fruit. “This delicious combo is loaded with veggies and packs in 11 grams of fiber and 15 grams of protein,” says Woodson.
The nutritional facts for the Mediterranean Veggie Sandwich are as follows:
- Calories: 500
- Carbohydrates: 77 g
- Fiber: 6 g
- Total Sugars: 9 g
- Protein: 18 g
- Total Fat: 14 g
- Saturated Fat: 3.5 g
- Sodium: 1,310 mg
7. Wendy’s: Sour Cream and Chives Potato
Fast food really can be both delicious and nutritious. Wendy’s Sour Cream and Chives Potato is a great vegetarian option that offers a balance of complex carbohydrates and fiber, providing long-lasting energy to help you power through the day. Potatoes are also a good source of potassium and vitamin C, and when paired with a dollop of sour cream and chives, they provide a tasty and satisfying meal or side dish. Plus, it’s a great way to enjoy a filling, satisfying vegetarian meal that’s packed with wholesome goodness.
The nutritional facts for the Sour Cream and Chive Baked Potato are as follows:
- Calories: 233
- Carbohydrates: 39 g
- Fiber: 4 g
- Total Sugars: 3 g
- Protein: 5 g
- Total Fat: 5 g
- Saturated Fat: 3 g
- Sodium: 40 mg
The Bottom Line
Whether you’re looking to manage your calorie consumption or find a delicious meal that aligns with your vegetarian lifestyle, there are several options available at fast-food restaurants. Some restaurants even allow you to customize your meals to make nutritious choices that support your dietary preferences and health goals. Always remember that your dietary choices should reflect your unique health requirements and taste preferences, ensuring that you not only nourish your body but also enjoy your meals.