The 7 Best Vegetarian Fast Food Options, According to Dietitians

Keep these dietitian-approved vegetarian fast food recommendations in mind the next time you need a quick meal on the go.

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Reviewed by dietitian Annie Nguyen, MA, RDReviewed by dietitian Annie Nguyen, MA, RD

In today’s fast-paced world, fast food is an attractive option for most of us. While most fast food chains are associated with high-calorie, meat-based meals, many restaurants now offer a variety of vegetarian options that cater to a variety of dietary preferences and nutritional needs. To help you navigate the menu options at fast food restaurants, we reached out to several registered 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 important to focus on balance, portion control, and nutrient density. Look for meals that offer a good mix of vegetables, whole grains, and plant-based proteins. Julie Wallace, a registered dietitian, recommends using the plate method when dining out. “The plate method recommends putting half of the plate on vegetables, so whether it’s at my favorite taco place or almost anywhere, I opt for a salad base or bowl filled with vegetables, 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 options.

Here are some dietitian-approved vegetarian fast food options to help satisfy your cravings and taste buds.

Related: The 8 Best High-Protein Options at Your Favorite Fast Foods, Recommended by Dietitians

1. Café Tropical Smoothie: Green Dream Yogurt Bowl

Tropical Smoothie is known for its commitment to providing fresh, nutritious options that cater to a variety of dietary preferences, including vegetarian. “The Tropical Smoothie Green Dream Yogurt Bowl makes a very filling and nutrient-dense breakfast or lunch on the go,” says Alex Evink, MS, RD. “Each bowl contains over 20 grams of protein and 7-9 grams of fiber per serving, making it a well-balanced vegetarian option. Plus, they’re topped with a variety of fresh fruits that are rich in antioxidants.”

The nutritional values ​​of 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 fats: 10 g

• Sodium: 300 mg

2. Burger King: Impossible Whopper

Burger King offers a variety of options for its vegetarian customers. Vandana Sheth, RDN, CDCES, FAND, a diabetes and plant-based expert, recommends the Impossible Whopper. To make it vegan, she instructs customers to skip the mayonnaise and prepare the patty on a clean surface, not on the same grill they use for the meat. The Impossible Whopper provides 25 grams of protein, which is essential for muscle maintenance and repair, making it a mindful and satisfying option. These vegetarian options allow those looking to cut back on meat or who are following a vegetarian diet to enjoy a satisfying and balanced meal on the go.

The nutritional values ​​of 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 fats: 11 g

• Sodium: 1,080 mg

Related article: Is Plant-Based Meat Healthy? Here’s What a Dietitian Says

3. Starbucks: Oatmeal and Steel Cut Oats

Starbucks is typically known for its delicious coffee, tea, and other beverages, but it also offers several vegetarian meal and snack options. According to Sharniquia White, MS, RDN, LDN, one of her favorite vegetarian options includes Starbucks’ rolled and steel-cut oatmeal with a touch of half-and-half cream, fresh blueberries, mixed nuts, and agave syrup. White also mentions that this breakfast choice is balanced and filling, and is a great option for someone looking to cut down on added sugar. The addition of dried fruit and nuts boosts the antioxidant and healthy fat content, improving its nutritional profile.

The nutritional values ​​of rolled and steel cut oatmeal (without toppings or additions) are as follows:

• Calories: 160

• Carbohydrates: 28 g

• Fiber: 4 g

• Total sugars: 0 g

• Protein: 5 g

• Total fat: 2.5 g

• Saturated fats: 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, MS, RDN, CDN, says this dish is loaded with veggies and no meat or dairy, making it suitable for vegetarian and vegan diets. You can have it as a side dish or double the portion to make it a full meal. One serving only provides 2 grams of saturated fat and 4 grams of satisfying protein. Smolen says a lower-fat, higher-protein option can always be tricky for vegetarian meals and especially for fast-food chains, but these rolls tick a lot of boxes.

The nutritional values ​​of vegetable spring rolls are as follows:

Related: Here’s Exactly What Nutritionists Order at Fast Food Restaurants

5. Taco Bell: Black Bean Crunchwrap Supreme

Who says vegetarian meals can’t be fun and tasty? Taco Bell has several affordable and customizable options. Ashley Carter, MS, RD, LDN, suggests the Black Bean Crunchwrap Supreme and loves how Taco Bell’s menu makes it easy to eat plant-based. “Ordering is easy because you can substitute black beans for any of the other protein options. The benefit is that you’re not limited to one option, but you can literally get anything on the menu and change up the protein choice.” Black beans are a great source of fiber, which helps keep you full until your next meal. Carter’s favorite way to enjoy the Black Bean Crunchwrap Supreme is with light jalapeños and avocado verde salsa.

The nutritional information for Black Bean Crunchwrap Supreme is as follows:

• Calories: 520

• Carbohydrates: 77 g

• Fiber: 8 g

• Total sugars: 6 g

• Protein: 13 g

• Total fat: 18 g

• Saturated fats: 5 g

• Sodium: 1,100 mg

6. Panera Bread: Mediterranean Vegetarian Sandwich

Panera Bread offers a variety of fresh and healthy vegetarian options. Stacey Woodson, MS, RDN, LDN, recommends the Mediterranean Vegetarian Sandwich. This sandwich is loaded with crisp cucumbers, tangy peppers, and creamy hummus, making it a balanced meal to enjoy any time of day. The hummus, which is primarily made from chickpeas, is a great source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety. Woodson also recommends pairing half of the Mediterranean Vegetarian Sandwich with a cup of Mexican corn soup and a piece of fruit. “This delicious combo is packed with veggies and has 11 grams of fiber and 15 grams of protein,” says Woodson.

The nutritional information for the Mediterranean Vegetarian Sandwich is as follows:

• Calories: 500

• Carbohydrates: 77 g

• Fiber: 6 g

• Total sugars: 9 g

• Protein: 18 g

• Total fat: 14 g

• Saturated fats: 3.5 g

• Sodium: 1,310 mg

7. Wendy’s: Sour Cream and Chive Potatoes

Fast food can be both delicious and nutritious. Wendy’s Sour Cream and Chive Potatoes are a great vegetarian option that offer a balance of complex carbohydrates and fiber, providing long-lasting energy to help you get through your day. Potatoes are also a good source of potassium and vitamin C, and when paired with a dollop of sour cream and chives, they make a tasty and satisfying meal or side dish. Plus, they’re a great way to enjoy a filling and satisfying vegetarian meal that’s packed with healthy goodness.

The nutritional information for Sour Cream and Chive Baked Potatoes is as follows:

• Calories: 233

• Carbohydrates: 39 g

• Fiber: 4 g

• Total sugars: 3 g

• Protein: 5 g

• Total fat: 5 g

• Saturated fats: 3 g

• Sodium: 40 mg

The essentials

Whether you’re looking to manage your calorie intake or find a delicious meal that fits your vegetarian lifestyle, there are plenty of options available at fast food restaurants. Some restaurants even allow you to customize your meals to make nutritious choices that fit your dietary preferences and health goals. Always remember that your food choices should reflect your unique health needs and taste preferences to ensure you’re not only nourishing your body, but also enjoying your meals.

Related: 21 Easy, High-Protein Vegetarian Lunches You Can Make in 15 Minutes

Read the original article on Eating Well.