Finding healthy vegetarian options at fast-food

Finding healthy vegetarian options at fast-food restaurants can be challenging, but many chains now offer plant-based items that cater to vegetarians. These options are typically lower in calories and can be a quick solution when you’re on the go. Here are seven of the best vegetarian fast-food options available, along with tips on how to make them even healthier.

1. Chipotle – Veggie Bowl

Chipotle offers customizable veggie bowls that are not only delicious but also packed with nutrients. You can build a well-rounded meal using a base of brown rice, black or pinto beans, fajita veggies, salsa, and guacamole. This meal is high in fiber, plant-based protein, and healthy fats.

Health Tip: Skip the cheese and sour cream to make it vegan and lower in calories. Stick with the lighter salsas like the tomatillo green chili or fresh tomato salsa.

2. Taco Bell – Black Bean Crunchwrap Supreme (Fresco Style)

Taco Bell has a surprisingly good range of vegetarian items, and their Black Bean Crunchwrap Supreme is a popular choice. Ordering it “Fresco Style” swaps the cheese and sour cream for pico de gallo, making it lower in calories and dairy-free.

Health Tip: Ask for extra lettuce and tomatoes to boost the fiber and nutrient content, and skip any additional sauces to avoid extra sodium and fat.

3. Starbucks – Impossible Breakfast Sandwich (without egg)

Starbucks offers an Impossible Breakfast Sandwich featuring a plant-based sausage patty. While it typically comes with egg and cheese, you can ask to omit those for a fully vegetarian option that’s rich in plant protein. Pair this with a fruit cup or their oatmeal for a heartier meal.

Health Tip: Try pairing this with a non-dairy latte, such as almond or oat milk, to keep it light and plant-based.

4. Subway – Veggie Delite Sandwich

The Veggie Delite sandwich at Subway is a light, customizable option that allows you to load up on fresh vegetables. Choose whole grain bread for added fiber and fill it with cucumbers, spinach, tomatoes, peppers, onions, and avocado (if available).

Health Tip: Skip the high-calorie sauces like mayonnaise, and opt for mustard or olive oil and vinegar instead. You can also get it as a salad if you prefer to avoid bread.

5. Panera Bread – Mediterranean Veggie Sandwich

Panera’s Mediterranean Veggie Sandwich is filled with tasty ingredients like hummus, cucumbers, lettuce, tomatoes, and feta cheese, all served on freshly baked bread. This sandwich is refreshing and light, making it a great choice for vegetarians.

Health Tip: Ask for it without the feta to make it vegan, and pair it with a side salad or fresh fruit instead of chips to keep it healthier.

6. Burger King – Impossible Whopper

Burger King’s Impossible Whopper is one of the more well-known plant-based burger options. Made with the Impossible Burger patty, it mimics the flavor and texture of a traditional burger but is entirely meat-free. You can customize the toppings to your liking.

Health Tip: Ask for it without mayonnaise to make it vegan, and consider skipping the fries to avoid extra calories and unhealthy fats.

7. McDonald’s – Side Salad with Apple Slices

While McDonald’s may not have as many vegetarian entrees, you can put together a light, plant-based meal by combining a side salad with apple slices. Ask for balsamic vinaigrette to keep the calories low and the salad flavorful.

Health Tip: For a more substantial meal, pair the salad with a fruit smoothie (without yogurt to make it vegan) or oatmeal if available.

Other Tips for Healthy Vegetarian Fast-Food Choices:

• Check for hidden ingredients: Some vegetarian fast-food items may contain dairy, eggs, or other animal-derived products. If you’re vegan or avoiding dairy, check the ingredients or ask to modify your order.
• Watch for sodium and fat: Many fast-food items are high in sodium and unhealthy fats, even the vegetarian ones. Opt for fresher, lighter dressings and avoid fried foods.
• Portion control: Fast-food portions can be large, so consider splitting a meal or saving half for later if you’re watching calorie intake.

These vegetarian fast-food options offer convenience without sacrificing flavor, and with a few tweaks, you can enjoy a healthier version of your meal. Would you like to explore vegan options or lower-calorie choices from any specific chain?