The 7 Best Vegetarian Fast-Food Options, According to Dietitians

The Best Vegetarian Fast-Food Options, According to Dietitians

In today’s fast-paced world, fast food is an appealing option for most of us. While most fast-food chains are associated with high-calorie, meat-centric meals, many restaurants are now offering a variety of vegetarian-friendly dishes that cater to diverse dietary preferences and nutritional needs. To help you navigate the menu items at fast-food restaurants, we reached out to several 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 essential to prioritize balance, portion control, and nutrient density. Look for meals that offer a good mix of vegetables, whole grains, and plant-based proteins. Julie Wallace, RD, recommends using the plate method when dining out. "The plate method urges half the plate to be veggies, so whether at my favorite taco place or almost anywhere, I’ll opt for a salad base or bowl that is loaded with veggies, 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 ones.

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

1. Tropical Smoothie Cafe: Green Dream Yogurt Bowl

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

The nutritional facts for the Green Dream Yogurt Bowl are as follows:

• Calories: 660
• Carbohydrates: 88g
• Fiber: 9g
• Total Sugars: 52g
• Protein: 20g
• Total Fat: 26g
• Saturated Fat: 10g
• Sodium: 300mg

2. Burger King: Impossible Whopper

Burger King offers a variety of choices that cater to their vegetarian consumers. Diabetes and plant-based expert Vandana Sheth, RDN, CDCES, FAND, recommends the Impossible Whopper. To make it vegan, she asks them to skip the mayonnaise and prepare the patty on a clean surface, not the same broiler they use for meat. The Impossible Whopper provides 25 grams of protein, which is essential for muscle maintenance and repair, making it a mindful, satisfying option.

The nutritional facts for the Impossible Whopper are as follows:

• Calories: 630
• Carbohydrates: 58g
• Fiber: 4g
• Total Sugars: 12g
• Protein: 25g
• Total Fat: 34g
• Saturated Fat: 11g
• Sodium: 1,080mg

3. Starbucks: Rolled Oats & Steel-Cut Oatmeal

Starbucks is typically known for their delicious coffees, teas, and other beverages, but they also offer several vegetarian meal and snack options. According to Sharniquia White, M.S., RDN, LDN, one of her favorite vegetarian meals includes Starbucks’ Rolled & Steel-Cut Oatmeal with a splash of half-and-half, fresh blueberries, nut medley, and agave syrup. White also mentions that this breakfast choice is balanced and fulfilling and a great option for someone looking to take it easy on added sugar. The addition of dried fruit and nuts boosts the antioxidant and healthy fat content, enhancing its nutritional profile.

The nutritional facts for the Rolled & Steel-Cut Oatmeal (without toppings and add-ins) are as follows:

• Calories: 160
• Carbohydrates: 28g
• Fiber: 4g
• Total Sugars: 0g
• Protein: 5g
• Total Fat: 2.5g
• Saturated Fat: 0.5g
• Sodium: 125mg

4. Panda Express: Vegetable Spring Rolls

Who says vegetarian meals can’t be fun and flavorful? Panda Express offers several affordable and customizable options. Ashley Carter, M.S., RD, LDN, suggests the Vegetable Spring Rolls. "Ordering is simple as you can swap black beans for all other protein options. This is beneficial because you’re not just limited to a single option, but you can literally get anything on the menu and modify the protein choice." The black beans provide a great source of fiber, which helps keep you satisfied until your next meal.

The nutritional facts for the Vegetable Spring Rolls are as follows:

• Calories: 240 (per 2 rolls)
• Carbohydrates: 24g
• Fiber: 2g
• Total Sugars: 0g
• Protein: 4g
• Total Fat: 14g
• Saturated Fat: 2g
• Sodium: 560mg

5. Taco Bell: Black Bean Crunchwrap Supreme

Taco Bell offers a variety of fresh and flavorful vegetarian options. Stacey Woodson, M.S., RDN, LDN, recommends the Black Bean Crunchwrap Supreme. "This delicious combo is loaded with veggies and packs in 11 grams of fiber and 15 grams of protein." The black beans provide a great source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.

The nutritional facts for the Black Bean Crunchwrap Supreme are as follows:

• Calories: 520
• Carbohydrates: 77g
• Fiber: 8g
• Total Sugars: 6g
• Protein: 13g
• Total Fat: 18g
• Saturated Fat: 5g
• Sodium: 1,100mg

6. Panera Bread: Mediterranean Veggie Sandwich

Panera Bread offers a variety of fresh and wholesome vegetarian options. Potatoes are also a good source of potassium and vitamin C, and when paired with a dollop of sour cream and chives, they provide a tasty and satisfying meal or side dish. Plus, it’s a great way to enjoy a filling, satisfying vegetarian meal that’s packed with wholesome goodness.

The nutritional facts for the Mediterranean Veggie Sandwich are as follows:

• Calories: 500
• Carbohydrates: 77g
• Fiber: 6g
• Total Sugars: 9g
• Protein: 18g
• Total Fat: 14g
• Saturated Fat: 3.5g
• Sodium: 1,310mg

7. Wendy’s: Sour Cream and Chives Potato

Fast food really can be both delicious and nutritious. Wendy’s Sour Cream and Chives Potato is a great vegetarian option that offers a balance of complex carbohydrates and fiber, providing long-lasting energy to help you power through the day. Potatoes are also a good source of potassium and vitamin C, and when paired with a dollop of sour cream and chives, they provide a tasty and satisfying meal or side dish. Plus, it’s a great way to enjoy a filling, satisfying vegetarian meal that’s packed with wholesome goodness.

The nutritional facts for the Sour Cream and Chives Baked Potato are as follows:

• Calories: 233
• Carbohydrates: 39g
• Fiber: 4g
• Total Sugars: 3g
• Protein: 5g
• Total Fat: 5g
• Saturated Fat: 3g
• Sodium: 40mg

The Bottom Line

Whether you’re looking to manage your calorie consumption or find a delicious meal that aligns with your vegetarian lifestyle, there are several options available at fast-food restaurants. Some restaurants even allow you to customize your meals to make nutritious choices that support your dietary preferences and health goals. Always remember that your dietary choices should reflect your unique health requirements and taste preferences, ensuring that you not only nourish your body but also enjoy your meals.

FAQs

Q: What are some healthy options to look for at fast-food restaurants?
A: Look for meals that offer a good mix of vegetables, whole grains, and plant-based proteins.

Q: How can I customize my meals at fast-food restaurants?
A: Many restaurants allow you to customize your meals by swapping protein options or adding toppings.

Q: What are some tips for eating healthy at fast-food restaurants?
A: Prioritize balance, portion control, and nutrient density. Pay attention to cooking methods – grilled, steamed, or baked options are generally healthier than fried ones.