Some of your favorite fast food restaurants can be a surprisingly great place to order a quick, convenient, and healthy salad. I've tried every fast food salad and put together this list of the healthiest and tastiest ones you can order. It has the best fast food salads from popular chains like Panera, Wendy's, Chick-Fil-A, and more!
Table of Contents
Healthy Fast Food Salads
Salads have always been one of my favorite things to eat. You can jazz them up in so many ways, and they're always a great low carb high protein meal.
Plus, grabbing a healthy salad for lunch or dinner can be as easy as ordering a cheeseburger, and this list is all the proof you need! Whether you're craving a hearty cobb salad, classic Caesar salad, or anything in between, you'll find it here.
Oh, and I've listed all the nutritional information as well for each order, so you can choose the perfect fast food salads depending on your health goals. Now, let's get right into the good stuff!
1. Burger King Side Salad
Nutritional Info without dressing:
- 60 Calories
- 4g Fat
- 3g Carbs
- 1g Sugar
- 2g Fiber
- 4g Protein
Burger King has some of the best low calorie orders and high protein orders. No matter what I get at Burger King, I always substitute the french fries for their garden salad. It's so fresh and makes any meal a little bit healthier.
You can choose from a few dressings, but my favorite - and the lowest calorie one - is Ken's lite honey balsamic vinaigrette. It'll add 120 calories to your order if you use the entire packet, but I find that I only use half of it each time.
2. Subway Veggie Delite Salad
Nutritional Info:
- 50 Calories
- 0g Fat
- 9g Carbs
- 4g Sugar
- 5g Fiber
- 3g Protein
If you want a salad that's loaded with veggies, Subway's veggie delit is the way to go. You can order it with literally as many veggies as you want!
I usually get double of each veggie they offer, and then I'll toss the salad with the Subway red wine vinegar, which has 0 calories.
3. Subway Oven Roasted Turkey Salad
Nutritional Info:
- 110 Calories
- 3g Fat
- 10g Carbs
- 5g Sugar
- 4g Fiber
- 14g Protein
This healthy Subway salad is basically a turkey sub with more veggies and less bread. Since it's so low in calories with just the turkey, you can add some cheese for extra protein.
I like to add cheese and a double order of the turkey for a super high protein salad!
4. Subway Rotisserie Chicken Salad
Nutritional Info:
- 150 Calories
- 5g Fat
- 4g Carbs
- 5g Sugar
- 0g Fiber
- 18g Protein
Subway offers salad versions of their famous subs, and one of the healthiest options you can get is their rotisserie chicken salad. It comes heaped with shredded rotisserie chicken, tomatoes, cucumbers, bell peppers, and red onions on a bed of shredded lettuce.
It's light enough to pair with any of their dressing options, but if you want it as low calorie as possible, order it with olive oil and red wine vinegar.
5. Panera Strawberry Poppyseed Salad with Chicken
Nutritional Info, half portion:
- 180 Calories
- 7g Fat
- 18g Carbs
- 13g Sugar
- 4g Fiber
- 13g Protein
This seasonal favorite at Panera pairs sliced grilled chicken breast with refreshing bites of juicy blueberries, strawberries, mandarin oranges, and pineapples, plus crunchy toasted pecans, served over a spinach and romaine lettuce blend.
The creamy, savory poppyseed dressing really brings everything together in this must-try salad. Order a half serving if you want to keep it light, or a whole serving for just 360 calories.
6. Panera Greek Salad
Nutritional Info, half portion:
- 200 Calories
- 18g Fat
- 8g Carbs
- 4g Sugar
- 3g Fiber
- 4g Protein
Another great option from Panera, this salad is bursting with fresh produce and vibrant Mediterranean flavors. It has romaine lettuce, grape tomatoes, crumbly feta cheese, red onions, fruity Kalamata olives, and spicy pepperoncini, all tossed in fragrant Greek dressing.
You can enjoy a half salad for 200 calories or a whole serving for 400.
7. Jack-in-the-Box Garden Salad with Grilled Chicken
Nutritional Info, no dressing or crunchy toppings:
- 220 Calories
- 9g Fat
- 14g Carbs
- 4g Sugar
- 4g Fiber
- 23g Protein
This healthy straightforward classic is made with mixed greens, grape tomatoes, shredded carrots, and your choice of grilled or crispy chicken. The famous buttermilk ranch dressing it comes with will add about 130 calories, while the seasoned croutons add 50 calories.
8. Panera Caesar Salad with Chicken
Nutritional Info, half portion:
- 230 Calories
- 14g Fat
- 10g Carbs
- 2g Sugar
- 2g Fiber
- 16g Protein
A good ol' Caesar salad with creamy dressing, grated parmesan cheese, romaine, croutons, and seasoned chicken breast is exactly what you get with this Panera favorite. A whole salad comes to just 460 calories, and you can cut it down further by adding just half the dressing.
9. Panera Green Goddess Cobb Salad with Chicken
Nutritional Info, half portion:
- 250 Calories
- 14g Fat
- 13g Carbs
- 7g Sugar
- 4g Fiber
- 19g Protein
If you're looking for a hearty salad that'll keep you satisfied until your next meal, order this fully loaded one from Panera. Romaine and mixed greens are tossed with grilled chicken, fresh avocado, grape tomatoes, pickles red onions, sliced hard boiled egg, and crispy smoked bacon, finished with a rich and herby green goddess dressing.
10. Jack-In-The-Box Southwest Salad with Grilled Chicken
Nutritional Info, no dressing or crunchy toppings:
- 340 Calories
- 13g Fat
- 28g Carbs
- 4g Sugar
- 7g Fiber
- 29g Protein
Just like the garden salad, you can order this with grilled chicken or breaded crispy chicken, though the latter will be higher in calories. It comes with lettuce, roasted corn, black beans, and grape tomatoes, finished with shredded cheddar cheese.
Minus the crunchy tortilla chips and Southwest dressing, it only has about 340 calories.
11. Wendy's Apple Pecan Salad
Nutritional Info:
- 500 Calories
- 24g Fat
- 44g Carbs
- 35g Sugar
- 6g Fiber
- 29g Protein
One of my go-to salads is Wendy's apple pecan salad. I love the salad blend with spring mix, dried cranberries, and apple pieces. The blue cheese crumbles and pecans just take it to another level!
If you want to save 90 calories, you can order it without the dressing. I usually order it to go and use one of these low calorie salad dressings at home.
12. Wendy's Parmesan Caesar Salad
Nutritional Info:
- 530 Calories
- 37g Fat
- 15g Carbs
- 4g Sugar
- 4g Fiber
- 33g Protein
One of the lightest salad choices at Wendy's, this garden-fresh fast food salad has chopped romaine, grape tomatoes, and grilled chicken breast, topped with a combination of asiago, parmesan, and Romano cheeses, plus crispy parmesan crisps.
If you want to cut back on calories, you can enjoy it with just half the Caesar dressing packet for 410 calories total or no dressing for 290 calories.
13. Chick-Fil-A Grilled Market Salad
Nutritional Info:
- 550 Calories
- 31g Fat
- 42g Carbs
- 26g Sugar
- 5g Fiber
- 28g Protein
Arguably the most popular salad on Chick-Fil-A's menu, the grilled market salad features grilled chicken breast slices on a bed of romaine lettuce, baby greens, and red cabbage, complemented with shredded carrots, crumbled blue cheese, red and green apple slices, strawberries, and blueberries.
It's finished with zesty apple cider vinaigrette and roasted nuts and granola on the side. You can also get it with the spicy grilled filet for more kick.
14. Wendy's Cobb Salad
Nutritional Info:
- 670 Calories
- 49g Fat
- 18g Carbs
- 5g Sugar
- 3g Fiber
- 37g Protein
If you're looking for a salad that's packed with protein, grab this one from Wendy's. It has 37 grams of protein from, grilled chicken, chopped eggs, and applewood smoked bacon, complemented with diced tomatoes, crispy fried onions, and ranch dressing.
You can cut down the calories by using just half of the dressing for 545 calories or no dressing for 420 calories.
15. Chick-Fil-A Spicy Southwest Salad
Nutritional Info:
- 680 Calories
- 49g Fat
- 27g Carbs
- 7g Sugar
- 7g Fiber
- 33g Protein
If you're looking for something with a bit of heat, Chick-Fil-A also serves spicy southwest salad with mixed greens, grape tomatoes, roasted corn, black beans, poblano chiles, bell peppers, and shredded Monterey Jack and cheddar cheeses.
For another layer of spice, you can get it with a spicy grilled filet instead of regular for the same calorie count.
Leave a Reply