Sonic Drive-In, famous for its slushes, shakes, and unique drive-in experience, can be a tricky landscape for those seeking healthier options. While the menu is filled with tempting treats, it's entirely possible to enjoy Sonic without derailing your health goals. This guide will navigate you through the Sonic menu, highlighting lighter, protein-packed choices and offering strategies for making smart, informed decisions.
Prioritizing Protein and Portion Control
When aiming for the healthiest foods at Sonic, the primary focus should be on smaller portions and lean ingredients. Registered dietitians and nutritionists emphasize the importance of protein for satiety, blood sugar control, weight management, and muscle mass. Keeping portion sizes in check is equally crucial, as supersized portions can easily lead to overeating.
Savory Selections: Chicken and Burgers
- 3-Piece Chicken Tenders: Craving something savory? Sonic’s 3-piece chicken tenders (without the fries) can be surprisingly moderate in calories when portioned. You get 21 g of protein for just 260 calories. While they’re fried, the portion is small. To further reduce fat and calories, skip the creamy sauces.
- Premium Chicken Bites: Think of the Premium Chicken Bites like super-small chicken nuggets. 13 g of protein in just 240 calories is excellent. While they’re breaded, a small portion keeps total fat low. Don’t drown them in dip. These small bites (240 cal) beat larger fried snacks.
- Jr. Deluxe Cheeseburger: If you really want a classic burger, go for the small Jr. Deluxe Cheeseburger. Just 370 calories get you that burger craving satisfied with 15 g of protein.
- Plain Junior Burger: The Plain Junior Burger has 330 calories, 15 grams of fat, 710 milligrams of sodium and 14 grams of protein - "and it’s the healthiest burger on the menu by far,". It’s a little low in protein (with just 14 grams), so you’ll need to eat higher protein foods at other meals.
- Classic Sonic Signature Slinger: Opt for the 340-calorie Signature Slinger. This burger has a hidden twist-it’s blended with mushrooms. But hold the mayo, to cut down on saturated fat and calories.
- Chicken Strip Sandwich: The chicken strip sandwich might seem like an odd choice but calorie-wise, it’s comparable to the grilled chicken sandwich, and has less sodium. It also packs in 20 grams of protein. Plus, the crispy texture of the chicken strips makes the sandwich feel indulgent and leaves your taste buds (and stomach) satisfied.
Wraps and Other Options
- Bacon Ranch Queso Wrap: The Bacon Ranch Queso Wrap is a tasty handheld option with crispy chicken tenders, bacon, queso, and ranch all rolled up in a tortilla. Pretty solid protein at 16 g to keep you satisfied, and it’s under 350 calories overall.
- Corn Dog: Yes, a corn dog can be a healthy choice at Sonic if you want a fun treat without going overboard. At only 230 calories, this corn dog is one of Sonic’s lower-calorie entrées. Don’t drown them in dip.
- Grilled Chicken Sandwich: A grilled chicken sandwich is most healthy diners' go-to option and Sonic’s is no exception, thanks to its lean protein. The grilled chicken breast served on a whole-grain ciabatta bun has 480 calories and 32 grams of protein. Ask for no mayo or mayo on the side. It is quite high in sodium, though-so be mindful of your sodium intake the rest of the day (and drink water).
- Grilled Chicken Wrap: At 420 calories and 30 grams of protein, the grilled chicken wrap is another winner on the Sonic menu. While other protein options on the menu tend to be high in fat, this grilled chicken provides a “very lean source of protein”.
- Chicken Slinger Sandwich: The Chicken Slinger sandwich certainly won’t win any nutrition awards, but it’s one of the healthier options on this menu. One sandwich has 360 calories, 18 grams of fat, 690 milligrams of sodium, and 15 grams of protein. To cut down on calories and fat, order it without the mayonnaise. You can also skip one-half of the bun and eat it as an open-faced sandwich to consume fewer carbs.
- Kids’ Crispy Tenders: Ordering from the kids' menu can be a good move when you're watching what you eat at fast-food chains. The Kids' Crispy Tenders are the lowest-calorie, lowest-fat entrée on the menu - coming in at 180 calories and eight grams of fat. Surprisingly, this is also one of the lower-sodium options, with 490 milligrams per serving (not counting sauce or sides).
Breakfast Choices
- Jr. Breakfast Burrito: This little sonic breakfast burrito is a winner when you’re on the go. You get eggs, sausage, and a bit of cheese in one hand-held package, giving you 12 g of protein to start your day. If you want even fewer calories, try the bacon & egg version or ask for no cheese.
- Jr. Breakfast Burrito: The Jr. Breakfast Burrito is jam-packed with eggs, sausage, and cheese, delivering a good dose of protein and choline. And at 300 calories and 12 grams of protein, it’s a solid pick, especially when compared to the other breakfast options.
- Jr. Bacon, Egg, & Cheese Burrito: The Jr. Bacon, Egg, & Cheese Burrito is the lowest calorie breakfast option at 270 calories with 14g fat, 22g carbs, and 13g protein.
- Bacon Breakfast Burrito: If you’re eating breakfast at Sonic, go for the bacon breakfast burrito. With around 470 calories and 25 grams of protein, it’s a great on-the-go breakfast to fuel your morning.
Snacks and Sides
- Warm Soft Pretzel Twist: Sonic’s warm soft pretzel Twist is a satisfying, salty snack that’s not fried. With just 250 calories and only 7 g of fat, it’s lower in fat than most fried snacks.
- Ched “R” Bites At only 565 calories, you’ll be getting an impressive 35 grams of protein and deliciousness in your order.
- Mini Popcorn Chicken: “The Mini Popcorn Chicken is a good option to pair with a side salad or piece of fruit for a balanced lunch,”. It has a relatively low fat content compared to other menu items-especially saturated fat.
Smart Strategies for a Healthier Sonic Experience
Beyond specific menu choices, several strategies can significantly impact the overall healthfulness of your Sonic visit:
- Go Grilled: Choose grilled chicken or turkey instead of fried items whenever possible.
- Customize: Always ask for sauces, dressings, or mayo on the side so you can add as much (or as little) as you like.
- Drink Wisely: Stick with water, unsweetened iced tea, or diet drinks.
- Portion Control: Sonic’s regular sizes can be large. Consider ordering smaller sizes (Small Tots vs. Large) or kids’ meals/Jr.
- Vegetarian Options: Options are limited, but you can do a Side Salad or Apple Slices.
- Low-Carb: The grilled chicken salad (no croutons) or any protein with salad is your friend.
- Low-Sodium: Fast food tends to be salty, so stick with low-sodium sides like apple slices or an undecorated side salad.
- High-Protein: Grilled Chicken Wrap (32g) and Grilled Chicken Sandwich (30g) top the list for protein.
- Be mindful of portion sizes. Practice mindful eating habits, and stop eating when you feel full. “Pause in between bites,”. “Always order water (even when you have another drink on the side) and take sips frequently. Keep your calorie budget and favorite foods at the top of mind.
- Limit dressing and sauces. Dressings and sauces typically come with high calorie counts, so ask for them on the side. “This does not mean you have to skip them altogether,”.
- Choose drinks cautiously. Sonic has some pretty fun beverages, but keep in mind that sugar and calories can add up quickly.
- Plan in advance. Sonic makes it easy for diners to plan ahead of time, so take advantage of their online menu. “Go in feeling educated on your options,”.
What to Avoid (or Enjoy in Moderation)
While Sonic offers several healthier choices, certain items should be approached with caution:
- Shakes and Slushes: These can add hundreds or even a thousand calories to your meal. Even without any added flavoring, these slushes contain between 32g and 145g (yes, you read that right) of sugar! When you add flavor syrups on top of that, it adds even more calories and sugar. Sonic does offer sugar-free flavor add-ins, which can help reduce the added calories from the syrups. However, it’s very important to understand that even with sugar-free flavor add-ins, the slush itself still contains a pretty substantial amount of sugar.The Master Shakes (specialty flavors) are higher in calories than the classic shakes. As a dessert, that’s quite substantial. For something a bit lighter, the Vanilla Cup is just 300 calories, which is a great option if you just want something sweet.
- Large Sides: A small order of regular tots will save you 330 calories compared to a medium side of onion rings.
- Excessive Condiments: Mayo will add 50 calories to a sandwich, compared to under 10 from mustard.
- Sonic’s regular sizes: can be large. Consider ordering smaller sizes (Small Tots vs. Large) or kids’ meals/Jr.
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