McDonald’s Crispy Chicken Sandwich, Popeye’s Blackened Tenders and More

Fast food meals have long been associated with indulgent, high-calorie options like burgers, fries and soda, often perceived as a quick but unhealthy choice. However, with a few smart adjustments to your order, it’s increasingly possible to make nutritious choices, even at these convenient restaurants. These healthier options include dishes like grilled chicken, veggie-filled bowls, and low-calorie sandwiches, demonstrating that fast food can meet the needs of those seeking a balanced diet.

TikTok creator Amber (@amber_c_fitness), a weight loss coach who lost 160 pounds, shared some of her top fast food picks, all under 500 calories and high in protein. From McDonald’s Crispy Chicken Sandwich has Burger King’s double cheeseburger, There is something for every taste. Keep reading to discover these delicious options!

1. McDonald’s Crispy Chicken Sandwich

Despite its indulgent name, this sandwich can be surprisingly low in calories and high in protein, especially compared to other items on the menu. Made with tender chicken fillet, seasoned with a flavorful blend of spices and served on a toasted bun, this sandwich makes a flavorful meal option without excessive calories.

Amber says this has “470 calories and 27 grams of protein.” She suggests pairing it with a side of apples or kids’ fries for an extra 100 calories if you really want them.

2. The double cheeseburger from Burger King

Featuring two flame-grilled beef patties topped with melted cheese, lettuce, onions, pickles and ketchup, this choice offers mouth-watering taste without a high calorie load. In addition, beef patties provide a significant amount of protein, essential for muscle repair and satiety.

Amber says this option has around 460 calories and 27 grams of protein.

3. Popeye’s Blackened Offerings

These tender chicken strips are seasoned with a blend of blackened spices, providing a savory taste experience. Despite their rich flavor, blackened fillets are still low in calories and high in protein, making them a smart choice for those looking for a balanced and nutritious meal.

Whether enjoyed alone or with a side salad or veggies, Popeye’s Blackened Fillets have just 280 calories and 43 grams of protein and are a delicious option for anyone looking to indulge without the guilt.

4. Culver’s Grilled Chicken Sandwich

Made with delicious grilled chicken breast served on a toasted bun with fresh lettuce, ripe tomatoes and crispy pickles, this chicken sandwich is a great option for weight loss. Grilled chicken breast is a lean protein source, providing essential nutrients while controlling calorie counts.

“My beloved Culver’s chicken sandwich, 390 calories and 41 grams of protein,” she says, making it a protein powerhouse when it comes to weight loss.

5. Wendy’s Grilled Asiago Ranch Chicken Club

This sandwich features grilled chicken breast, lettuce and tomatoes, all served on a bun. Despite its other indulgent ingredients like creamy Asiago ranch sauce, crispy applewood smoked bacon, and natural Asiago cheese, this meal is surprisingly moderate in calories and provides a substantial amount of protein.

This option also contains around 490 calories and 40 grams of protein.

6. Arby’s 9-Piece Chicken Nuggets

If burgers aren’t your preference, here’s a fantastic low-calorie alternative to consider. Made from all-white chicken meat, Arby’s 9-Piece Nuggets are a great meal choice without a lot of calories. Pairing them with lighter dips or enjoying them with a side salad can further enhance their nutritional profile.

These bite-sized nuggets contain 470 calories and approximately 38 grams of protein.