Fast food is often associated with unhealthy choices, but with a little knowledge, you can find healthier options, especially when it comes to beverages. This article explores a variety of healthy fast food drink choices available at popular chains, focusing on lower-carb, lower-sugar, and nutritious alternatives to traditional sugary drinks.
Low-Carb Fast Food Drinks
Sticking to a low-carb diet while eating out can be challenging, particularly at fast food restaurants where meals often revolve around bread, tortillas, rice, and other high-carb items. However, many fast food establishments offer low-carb options, and numerous items can be easily modified to fit a low-carb lifestyle.
Coffee and Tea
Coffee and tea are naturally carb-free beverages. They are also high in caffeine, which can help improve metabolic rate, brain health, and physical performance, while also reducing the risk of many chronic health conditions. If you prefer milk in your coffee or tea, many places offer half-and-half, with a single-serving container (15 g) containing about 0.5 g of carbs. Heavy cream has slightly fewer carbs and is sometimes available, though it contains about 50 calories per tablespoon (15 mL), compared to 20 calories for half-and-half. Some coffee houses also offer soy or almond milk. Unsweetened versions of these milk substitutes provide minimal carbs per 2-tbsp (30-mL) serving.
Delicious and healthy drinks
We found plenty of healthy fast food drinks that are indulgent enough to feel like a treat.
McAlister's Deli Sweet Tea
There’s nothing like a tall glass of Sweet Tea from McAlister’s Deli to go with any of the popular fast food chain’s sandwiches, soups, or salads.
Read also: Healthy food access with Highmark Wholecare explained.
Dunkin' Coffee
Sure, Dunkin’ is a powerhouse when it comes to cranking out some of the most-loved coffee out there.
Panera's healthy options
You might be at Panera for their tasty paninis or mouth-watering bread bowls-but their healthy options are definitely a reason to stop there, too. Picture freshly squeezed orange juice infused with the refreshing tastes of a crisp apple, fresh cucumber, and a zesty lemon.
Wendy’s Chocolate Milk
To get 25% of your daily calcium requirement, grab a Chocolate Milk from Wendy’s next time you’re picking up a quick lunch or dinner with the family.
Starbucks Refreshers
Leave it to Starbucks to turn something as simple as lemonade into a perfectly blended, health-conscious refresher. At Starbucks, health-conscious drinking has gotten easier with favorite drinks made a little less sugary and a little more light. If the word “mocha” is in the order, chances are the calorie count might be taken up a notch (or two).
Krispy Kreme Coffee
Last year, Krispy Kreme earned the title of the top coffee brand in the country, and its wide variety of blends make it easy to see why.
Read also: Healthy Eating on the Run
Sonic Green Tea or Iced Tea
If you’re a green tea or iced tea fan, this winning combo at Sonic is a refreshing, mindful choice.
Smoothie King's Slim-N-Trim Vanilla Smoothie
Some of the frothy beverages at Smoothie King have plenty of calories and sugar, but the Slim-N-Trim Vanilla Smoothie is a healthy option packed with fresh ingredients.
Making Healthier Choices at Coffee Chains
Many people enjoy the super sugary coffee and frappe drinks at their favorite coffee shops. However, these drinks often don’t fit into calorie and macro goals. It’s important to note that while the following options are lower in calories and sugar, they are not necessarily "healthy" but can help contribute to your fitness goals.
Navigating Artificial Sweeteners
Sugar-free syrups and sweeteners are often debated due to concerns about potential health problems. While it's wise to limit artificial sweeteners, completely cutting them out may not be necessary unless you are committed to a 100% organic/natural diet. Moderation is key, and it's important to consider that real sugar can also cause health problems. When possible, opt for natural sugars like those found in fruit.
Customizing Your Coffee
To reduce the calorie and sugar intake in your coffee, cut back on sugary flavors. Instead of getting sugar-free syrup, ask for just one pump of your desired flavor. Generally, coffee drinks come with 2-6 pumps of syrup depending on the size, so asking for less can significantly reduce calories and sugar without completely sacrificing flavor.
Read also: Mobile Dining Revolution
Specific Examples
One example is the Iced Brown Sugar Oatmilk Shaken Expresso from Starbucks, which contains 190 calories, 18g of sugar, and 5g of fat for a Venti size. This can be a "treat" food option for some, as 18g of sugar may be acceptable in moderation.
Gas stations like Wawa or 7Eleven also offer decent coffee options for low prices, where you can customize your blend, flavor (including sugar-free flavors), and milk option.
Low-Carb Options at Fast Food Restaurants
Submarine Sandwich Bowls
Submarine sandwiches are typically high in carbs, with a typical sub containing at least 50 grams of carbs, mostly from the bun. Ordering your sub in a bowl rather than on a bun can significantly reduce the carb content. For example, at Jersey Mike’s, a turkey breast and provolone sub bowl contains 8 g of carbs (2 g of which are fiber), and a club supreme sub bowl contains 9 g of carbs (2 g of which are fiber). You can order your meal this way from many other sub sandwich shops as well, including Subway. Simply request that it be prepared as a salad with olive oil and vinegar for the dressing.
Grilled Chicken
Fried chicken is high in fat because the chicken absorbs a large amount of oil during frying. Heating vegetable oils to high temperatures also produces harmful compounds that may increase oxidative stress and your risk of heart disease, cancer, and other health problems. In addition, fried chicken from restaurants like Kentucky Fried Chicken (KFC) contains about 3 to 11 g of carbs, depending on the specific cut. Grilled chicken is a lower carb option, which is available at many fast food franchises. Each piece of grilled KFC chicken contains 0 g of carbs. As for side dishes, green beans contain 5 g of carbs per serving, 3 g of which are fiber. Coleslaw is another low carb choice, with 14 g of carbs per serving, 4 g of which are fiber.
Chipotle Salads
Chipotle is a popular Mexican fast food restaurant. Many people consider it to be healthier than other chains, as it uses high quality ingredients and emphasizes animal welfare and sustainable farming practices. Chipotle also makes it very easy to create low carb meals. A salad with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole contains 18 g of total carbs, 8 g of which are fiber. This meal also provides about 35 g of high quality protein. Protein and fiber play key roles in appetite management. For instance, they can increase the production of the gut hormones peptide YY (PYY) and cholecystokinin (CCK), which tell your brain you’re full and help prevent overeating. Though vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary. Additionally, Chipotle has a helpful online nutrition calculator that allows you to see the exact carb content of your meal.
Bunless Burgers
A bunless burger wrapped in lettuce is a standard low carb, fast food meal. It’s high in protein, essentially carb-free, and available at many fast food burger establishments. If lettuce wraps are unavailable, you can ask to omit the bun instead. You can further customize your burger by adding the following low carb toppings or additions, depending on availability and personal preferences:
- Cheese: 2.4 g of carbs per slice of American cheddar
- Bacon: 0.2 g of carbs per slice
- Mustard: 0.3 g of carbs per teaspoon (5 g)
- Mayo: 0.1 g of carbs per tbsp (14 g)
- Onions: 1.3 g of carbs per slice (14 g)
- Tomato: 0.8 g of carbs carbs per slice (20 g)
- Guacamole: 1.3 g of carbs per tbsp (15 g)
Buffalo Wings
Depending on how they’re prepared, buffalo wings can be a low carb option at pizza places and sports bars. Traditionally, buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers. An order of three drummettes (105 g) typically has just 2.6 g of carbs. By contrast, other sauces can add a significant number of carbs, especially sweet types, such as barbecue, teriyaki, and anything made from honey. Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are made and order yours with no breading or batter. Buffalo wings are also usually served with carrots, celery, and ranch dressing. Although they’re higher in carbs than many other vegetables, carrots are fine to eat in small quantities. A half-cup (61 g) of carrot strips contains about 6 g of carbs, 2 g of which are fiber.
Bacon or Sausage and Eggs
Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs. This traditional breakfast combination is available at most fast food restaurants and contains a minimal amount of carbs. A 2015 study in young women with overweight found that eating sausage and eggs for breakfast helped reduce appetite, lower blood sugar and insulin, and reduce calorie intake at lunch compared to a low protein, higher carb breakfast. However, keep in mind that cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer. For this reason, most health professionals advise against a high intake of these foods.
Arby's Breadless Meat Options
Arby’s is one of the largest fast food sandwich chains in the United States. Though the Roast Beef Classic is its original and most popular item, Arby’s has many other options, including brisket, steak, ham, chicken, and turkey. Any of these can be ordered without the bread for a tasty low carb, high protein meal.
Antipasto Salad
Fast food Italian restaurants are best known for high carb foods like pizza, pasta, and subs. Antipasto salad offers a delicious, low carb alternative. This salad is traditionally served as an appetizer, consisting of assorted meats, cheese, olives, and vegetables topped with an olive-oil-based dressing. However, it can be ordered in a larger portion as an entrée. An entrée-size serving (402 g) of antipasto salad with ham, cheese, fish, and vegetables is rich in protein and contains 15.6 g of carbs per serving, 4.4 g of which are fiber.
Subway Salads
Subway is one of the most popular fast food sandwich shops worldwide. In recent years, the chain has been offering chopped salads that can be customized with the protein and vegetables of your choice. Some satisfying options include:
- The Philly (steak and cheese): 13 g of total carbs, 4 g of which are fiber, and 24 g of protein
- Titan Turkey: 11 g of total carbs, 4 g of which are fiber, and 25 g of protein
- Elite Chicken and Bacon Ranch: 14 g of total carbs, 5 g of which are fiber, and 30 g of protein
The salads all include peppers, tomatoes, onions, olives, and cucumbers. Consider adding avocados, which are rich in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even lead to lower calorie intake at your next meal.
Burrito Bowls
Many people regard burritos as a favorite food. They typically contain meat, vegetables, rice, and beans wrapped in a large flour tortilla. This results in a meal that can easily pack more than 70 g of carbs. However, almost every Mexican restaurant allows you to leave out the tortilla and other high carb items. This is known as a burrito bowl or “bare” burrito. A burrito bowl from Qdoba made with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa is a delicious and satisfying meal that provides just 13 g of carbs.
McDonald’s Breakfast Modifications
McDonald’s is the most popular fast food chain in the world, with more than 38,000 restaurants worldwide as of 2025. Though it’s best known for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also very popular. These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage. Each sandwich contains around 30 g of carbs.