The Best Healthy Food Options on the Road

Road trips and work travel are synonymous with junk diets of fast food and quick processed snacks. This is fine for a day trip to the zoo in a neighboring town, or getting “the best” burger from that one-off diner on your annual family holiday trip. But, if you find yourself in the drive-thru more than your kitchen table, it’s even more important to order healthy options.

Keeping healthy habits in tact while ordering on the road is a struggle for busy families. So, having a handy list is helpful when you’re too overwhelmed to analyze a menu for the best options.

Here is a practical list for the next time you’re stuck on the road!



  • Spinach & Feta Breakfast Wrap – 290 Calories, 3.5g Sat. fat, 19g Protein
  • Hearty Blueberry Oatmeal – 220 Calories, 0.5g Sat. fat, 5g Protein
  • Reduced-fat Turkey Bacon Breakfast Sandwich – 230 Calories, 2.5g Sat. fat, 16g Protein
  • Evolution Fresh Strawberry Greek Yogurt Parfait – 250 Calories, 1g Sat. fat, 14g Protein


  • Zesty Chicken & Black Bean Salad – 360 Calories, 2.5g Sat. fat, 14g Protein
  • Chicken BLT Sandwich – 470 Calories, 4.5g Sat. fat, 21g Protein
  • Hearty Veggie & Brown Rice Bowl – 430 Calories, 3g Sat. fat, 10g Protein


  • Lunch/Dinner
  • Build a Better Burrito Bowl or Salad- Steak or Sofritas, Black or Pinto Beans, Fajita veggies, fresh salsa, light on the cheese or guacamole

These variations come to around 400 calories. For a filling dinner, add brown rice and total around 550 calories.



  • Steel Cut Oatmeal – 330 Calories, 1g Sat. fat, 5g protein


  • Grilled Chicken Sandwich – 350 Calories, 1.4g Sat. fat, 33g Protein
  • Grilled Chicken Wrap – 270 Calories, 3.5g Sat. fat, 20g Protein
  • Asian Cashew Chicken Salad (Full) – 380 Calories, 2g Sat. fat, 36g Protein
  • Power Mediterranean Chicken Salad (Full) – 430 Calories, 4g Sat. fat, 39g Protein

Read This: How to Not Eat Fast Food for Dinner Every Night When You Have a Newborn



  • Avocado, Egg White & Spinach Breakfast Power Sandwich – 400 Calories, 6g Sat. fat, 12g Protein
  • Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich – 390 Calories, 5g Sat. fat, 17g Protein
  • Power Almond Quinoa Oatmeal – 300 Calories, 1g Sat. fat, 8g Protein
  • Steel Cut Oatmeal with Strawberries and Pecans – 320 Calories, 2g Sat. fat, 6g Protein


  • Thai Chicken Flatbread – 300 Calories, 4.5g Sat. fat, 7g Protein
  • Roasted Turkey Cranberry Flatbread – 300 Calories, 6g Sat. fat, 13g Protein
  • Turkey Chili – 320 Calories, 2g Sat. fat, 17g Protein
  • Low Fat Chicken Noodle Soup – 170 Calories 2g Sat. fat, 14g Protein
  • Low Fat Vegetarian Black bean Soup – 230 Calories, 0.5g Sat. fat, 17g Protein
  • Chicken Soba Noodle Salad with Peanut Sauce – 480 Calories, 3g Sat. fat, 25g Protein
  • Mediterranean Quinoa Salad with Almonds – 460 Calories, 5g Sat. fat, 19g Protein
  • Thai Chicken Salad – 490 Calories, 3g Sat. fat, 25g Protein
  • Low Fat Vegetable Garden Soup with Pesto – 120 Calories, 0g Sat. fat, 4g Protein
  • Asian Sesame Chicken Salad 0 400 Calories, 3.5 Sat. fat, 25g Protein

Panera’s You Pick Two option is great for dinner. Pick a soup and salad or flatbread for under 600 calories. I recommend choosing from the items listed above for a meal lower in saturated fat and high in protein.

Chick Fil A


  • Greek Yogurt with Granola AND Multigrain Oatmeal no toppings – 300 Calories, 2g Sat. fat, 8g Protein


  • Grilled Chicken Sandwich AND Large Fruit Cup – 400 Calories, 2g Sat. fat, 31g protein
  • Grilled Chicken Cool Wrap AND Medium Hearty Chicken Soup – 480 Calories, 6g Sat. fat, 48g Protein
  • Spicy Southwest Salad AND Medium Fruit Cup – 470 Calories, 6g Sat. fat, 35g Protein
  • Grilled Market Salad AND Medium Hearty Chicken Soup – 460 Calories, 4g Sat. fat, 38g Protein

Read This: 5 Genius Ways to Fight Nighttime Snacking



  • Black Forest Ham, Egg & Cheese – 400 Calories, 5g Sat. fat, 24g Protein
  • Egg & Cheese (load up on veggies!) – 370 Calories, 4.5g Sat. fat, 19g Protein


  • Roast Beef – 320 Calories, 1.5g Sat. fat, 24g Protein
  • Rotisserie Style Chicken – 350 Calories, 1.5g Sat. fat, 29g Protein
  • Turkey Breast – 280 Calories, 1g Sat. fat, 18g Protein
  • Oven Roasted Chicken Salad – 350 Calories, 0.5g Sat. fat, 19g Protein

Dunkin’ Donuts


  • Egg White Flatbread – 320 Calories, 6g Sat. fat, 17g Protein
  • Sliced Turkey Flatbread – 340 Calories, 5g Sat. fat, 25g Protein


  • Turkey Cheddar and Bacon – 380 Calories, 6g Sat. fat, 24g Protein

Start eating healthier for life, today!



  • Roast Turkey and Swiss Wrap (sans mayo) – 410 Calories, 7g Sat. fat, 13g Protein
  • Classic Roast Beef Sandwich AND Side Salad – 430 Calories, 8g Sat. fat, 27g Protein
  • Jr. Roast Beef Sandwich AND Roast Turkey Farmhouse Salad with Light Italian Dressing – 460 Calories, 9g Sat. fat, 34g Protein

Steak ‘n Shake


  • Grilled Chicken Salad AND Cup of Vegetable Soup – 330 Calories, 3.5g Sat. fat, 28g Protein
  • Single Steak Burger AND Cup of Vegetable Soup – 340 Calories, 4.5g Sat. fat, 14g Protein
  • Grilled Chicken Sandwich (opt for applesauce over fries) – 460 Calories, 1.5g Sat. fat, 25g protein
  • Single Steakburger (opt for cottage cheese with pineapple ring over fries) – 430 Calories, 8.5g Sat. fat, 26g Protein



  • Oatmeal with Diced Apples AND Yogurt Parfait (skip the brown sugar and cranberries and save 29g of sugar!) – 340 Calories, 2.5g Sat. fat, 9g Protein
  • Egg White Delight McMuffin AND Yogurt Parfait – 400 Calories, 6g Sat. fat, 21g Protein
  • Classic Egg McMuffin – 300 Calories, 6g Sat. fat, 17g Protein


  • Single Hamburger AND Apples Slices AND Cuties – 300 Calories, 3g Sat. fat, 12g Protein
  • Southwest Salad with Grilled Chicken (any low fat dressing) – 380 Calories, 4.5g Sat. fat, 33g Protein
  • Bacon Ranch Salad with Grilled Chicken AND Apple Slices AND Cuties – 360 Calories, 6g Sat. fat, 38g Protein

Surprisingly (or not) a single hamburger has nearly half the sodium of the grilled chicken sandwich, and only 1.5g more of saturated fat

Travel Snacks

Long road trips and days stuck in a hotel conference room will mean you need more snacks on hand. Here are my favorite things to pack for any trip!

KIND bar
String Cheese
Low Sugar Instant Oatmeal (use a hotel coffee maker for hot water)
Kate’s Real Food Bars
Fresh Fruit/Veggie Snacks (apples, oranges, snap peas, mini bell peppers all travel well)

Ideally, cooking yourself, or choosing health a conscious restaurant is optimal. But, let’s be realistic; that’s just not going to happen when you’re driving through the night, stuck in a small town, or have have young kids. While these fast food options aren’t pillars of excellent nutrition, they are the better choice you can make with limited options.

Please note: Some of these links are affiliate links, meaning I receive a small commission if you purchase these products through my links. This in no way affects the cost to you, or my opinions. Thank you for supporting me and my business!

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