Fast food is often associated with high levels of sodium, which can be detrimental to your health if consumed in excess. However, if you’re watching your sodium intake, that doesn’t mean you have to completely avoid fast food restaurants. There are actually quite a few options available that are relatively low in sodium.
When ordering fast food, it’s important to be mindful of your choices and make substitutions or special requests when necessary. Opt for grilled or baked options instead of fried, and ask for sauces and dressings on the side so you can control the amount you use. Additionally, avoid adding extra salt or opting for menu items that are inherently high in sodium.
To help you make healthier choices when dining out, we’ve compiled a list of 19 low sodium fast food options. These options range from traditional fast food chains to newer, healthier fast casual restaurants. Keep in mind that the sodium content may vary depending on customization, so it’s always a good idea to check with the restaurant or look up nutritional information before ordering.
By making smarter choices and being conscious of your sodium intake, you can still enjoy the convenience of fast food without sacrificing your health. Whether you’re in the mood for a burger, a sandwich, or a salad, there are plenty of low sodium options available to satisfy your cravings. So next time you’re grabbing a quick bite on the go, consider one of these healthier fast food alternatives.
1. Fruit & Maple Oatmeal
Start your day off right with a delicious and healthy option like McDonald’s Fruit & Maple Oatmeal. Made with whole grain oats, diced apples, cranberry raisin blend, and light cream, this low sodium fast food option is packed with flavor and nutrients.
The Fruit & Maple Oatmeal is a great choice for those watching their sodium intake, as it contains only 115mg of sodium per serving. It’s also a good source of fiber and vitamin C, with 4 grams of fiber and 130% of your daily recommended intake of vitamin C.
Not only is this low sodium option good for you, but it’s also available all day long at participating McDonald’s locations. So whether you’re looking for a quick and healthy breakfast or a satisfying snack, the Fruit & Maple Oatmeal is a convenient and tasty option to consider.
So next time you’re in the mood for a low sodium fast food breakfast, give McDonald’s Fruit & Maple Oatmeal a try. You won’t be disappointed!
If you’re looking for a low sodium breakfast option, hotcakes can be a great choice. Hotcakes, also known as pancakes, are a delicious and filling breakfast option that can be found at many fast food restaurants. When ordering hotcakes, be sure to ask for them without any added salt or sodium-containing condiments, such as bacon or sausage.
Opt for a low sodium syrup or topping instead, such as fresh fruit or sugar-free syrup. This way, you can enjoy a tasty breakfast without worrying about excessive sodium intake. Pair your hotcakes with a side of eggs or a small serving of low sodium bacon for added protein.
Keep in mind that while hotcakes themselves are typically low in sodium, toppings and accompaniments can add a significant amount of sodium. Be mindful of the toppings you choose and stick to low sodium options whenever possible.
When enjoying hotcakes at a fast food restaurant, it’s also important to be aware of portion sizes. Many fast food establishments serve large servings of hotcakes, which can contribute to a higher sodium intake. Consider sharing your meal or opting for a smaller portion size to help reduce your sodium intake.
In conclusion, hotcakes can be a delicious and satisfying low sodium breakfast option when enjoyed in moderation and paired with low sodium toppings. Be mindful of portion sizes and choose low sodium options whenever possible to keep your sodium intake in check.
3. Baked Potato
When it comes to fast food options, a baked potato may not be the first thing that comes to mind. However, many fast food restaurants offer baked potatoes on their menu. This low sodium option can be a healthier alternative to other fast food choices.
A baked potato is a great choice because it is naturally low in sodium. It is also a good source of fiber and potassium. Choose a plain baked potato without any added salt or toppings to keep the sodium content low. You can add your own toppings such as salsa, plain Greek yogurt, or chives for added flavor without the extra sodium.
Some fast food restaurants also offer baked sweet potatoes, which are another great low sodium option. Sweet potatoes are packed with vitamins and minerals, and they have a naturally sweet flavor that can satisfy your craving for something indulgent.
When ordering a baked potato from a fast food restaurant, be sure to ask for it without any added salt or seasoning. This will help to keep the sodium content as low as possible. If you’re dining in, you can also ask for the potato to be cooked without added butter or oil.
Overall, a baked potato can be a satisfying and nutritious choice when you’re in need of a quick and low sodium meal. It’s important to make sure you customize your order to keep the sodium content low and opt for healthier toppings. With a little bit of planning, you can enjoy a low sodium fast food option that still tastes great.
4. Southwest Avocado Salad
One delicious and low-sodium option at fast food restaurants is the Southwest Avocado Salad. Made with fresh greens, diced tomatoes, grilled chicken, black beans, corn, and creamy avocado, this salad is packed with flavor and nutrients.
The grilled chicken provides a good source of lean protein, while the black beans and corn add fiber and antioxidants. The avocado adds a rich and creamy texture, as well as heart-healthy monounsaturated fats.
To keep the sodium content low, opt for a dressing that is low in sodium or ask for it on the side so you can control the amount added. You can also skip the cheese or ask for it to be served on the side to further reduce the sodium content.
This salad is not only delicious, but it is also a great option for those on a low-sodium diet. It can be a filling and nutritious meal choice when dining out at a fast food restaurant.
Pair it with a side of fruit or a small serving of unsalted nuts for added nutrients and flavor. Remember to drink plenty of water to stay hydrated and help flush out any excess sodium.
Next time you’re looking for a low-sodium option at a fast food restaurant, give the Southwest Avocado Salad a try. You’ll be satisfied and feel good about making a healthier choice.
5. Soft Tacos
If you’re craving Mexican food but trying to watch your sodium intake, soft tacos can be a good option. Look for corn tortillas instead of flour tortillas, as they tend to have less sodium. Fill your tacos with lean protein like grilled chicken or fish, and load up on fresh vegetables like lettuce, tomatoes, and onions. Avoid toppings like sour cream and cheese, as they can be high in sodium. Instead, opt for salsa or guacamole for added flavor. Remember to ask for no added salt on your tacos, and enjoy a delicious and lower-sodium Mexican meal!
6. Cinnamon Twists
If you’re in the mood for something sweet at a low sodium fast food restaurant, try the Cinnamon Twists. These delicious treats are a perfect way to satisfy your cravings without consuming too much sodium.
Made with a blend of cinnamon and sugar, these twisted pastries are baked to perfection. They’re crispy on the outside and soft on the inside, creating a delightful texture that will leave you wanting more.
Unlike other sweet snacks that are high in sodium, the Cinnamon Twists at low sodium fast food restaurants are a healthier option. They contain fewer calories and less sodium than many other sweet treats.
So, the next time you’re looking for a low sodium dessert option, give the Cinnamon Twists a try. They’re a tasty treat that won’t derail your low sodium diet.
7. Black Beans and Rice
If you’re looking for a low sodium fast food option that provides plenty of protein and fiber, black beans and rice can be a great choice. Many fast food chains offer this classic combo as a side dish or base for a burrito or bowl.
Black beans are a good source of plant-based protein and rich in dietary fiber, which can help keep you feeling full and satisfied. Rice, especially brown rice, provides additional fiber and essential nutrients.
When ordering black beans and rice, it’s important to pay attention to any additional toppings or sauces that may be high in sodium. Opt for fresh toppings like salsa, lettuce, and guacamole instead of salty sauces or cheeses.
As always, be sure to check the nutrition information for the specific fast food restaurant you’re visiting, as sodium content can vary. Making smart choices and being mindful of portion sizes can help you enjoy a delicious and low sodium meal on the go.
8. Smoothie Bowls
Smoothie bowls are a delicious and healthy option for a low sodium fast food meal. They are a great way to get your daily dose of fruits and vegetables while also enjoying a refreshing and satisfying treat.
These bowls are typically made by blending a variety of fruits, vegetables, and other ingredients together and then topping them with a variety of tasty and nutritious toppings. Some popular toppings include granola, nuts, seeds, coconut flakes, and fresh fruit.
When ordering a smoothie bowl, it’s important to pay attention to the ingredients and ask for any modifications to be made to reduce the sodium content. Many smoothie bowls contain added sugars or high-sodium ingredients like nut butters or flavored yogurts, so it’s important to make sure to ask for these to be omitted or reduced.
Additionally, be mindful of the toppings you choose. Some toppings may contain added sodium, such as pre-packaged granola or flavored coconut flakes. Opt for fresh fruit or homemade granola to keep the sodium content low.
Smoothie bowls can be found at various fast food restaurants and even some specialized smoothie shops. They are a convenient and tasty option for a low sodium meal on the go.
Here are some tips for ordering a low sodium smoothie bowl:
- Ask for no added sugars or sweeteners.
- Ask for unsweetened nut milk or water as the base instead of fruit juice.
- Ask for no added nut butters or flavored yogurts.
- Select low sodium toppings like fresh fruit or homemade granola.
- Request no added salt in any sauces or dressings.
By following these tips, you can enjoy a delicious and healthy smoothie bowl while keeping your sodium intake in check.
9. Spring Veggie Egg Bake
- This spring veggie egg bake is a delicious and nutritious option for a low-sodium fast food meal. It is packed with fresh vegetables and protein-rich eggs.
- To make this dish, start by sautéing a mix of spring vegetables such as asparagus, peas, and spinach in a little olive oil until they are tender.
- In a separate bowl, whisk together eggs, low-sodium milk, and your favorite herbs and spices. Pour the egg mixture over the sautéed vegetables.
- Bake the dish in the oven until the eggs are fully cooked and set. This should take about 20-25 minutes at 350 degrees Fahrenheit.
- Once the egg bake is cooked, let it cool for a few minutes before slicing it into individual servings.
- This spring veggie egg bake is not only low in sodium, but it is also high in protein and fiber, making it a fulfilling and healthy option for a fast food meal.
- You can enjoy this dish on its own or pair it with a side salad or whole wheat bread for a complete meal.
- Feel free to customize this recipe by adding your favorite vegetables or adding some low-sodium cheese on top before baking.
- Overall, this spring veggie egg bake is a tasty and convenient option for those looking for low-sodium fast food alternatives. It is easy to make and can be prepared in advance for a quick and healthy meal.
Eating a salad can be a great option for a low sodium fast food meal. However, it’s important to choose the right ingredients to ensure your salad is healthy and low in sodium. Here are some options to consider:
- Choose a base of leafy greens such as spinach, kale, or mixed greens.
- Add a variety of fresh vegetables like carrots, cucumbers, bell peppers, and tomatoes.
- Include a source of lean protein such as grilled chicken, shrimp, or tofu.
- Opt for low sodium or no-salt-added dressings or vinaigrettes.
- Avoid high sodium toppings like bacon, croutons, and cheeses.
By making smart choices and being mindful of your ingredients, you can enjoy a delicious and nutritious low sodium salad option at fast food restaurants.
Taco Bell is a popular fast food chain that offers a variety of options for those looking for low sodium choices. While many of their menu items are high in sodium, you can make modifications to your order to create a healthier, low sodium meal.
Here are some low sodium options at Taco Bell:
|Sodium Content (mg)
|Bean Burrito (no cheese)
|Soft Taco (chicken or beef)
|Crunchy Taco (chicken or beef)
|Power Menu Bowl (chicken or steak)
|Fresco Soft Taco (chicken or beef)
|Fresco Crunchy Taco (chicken or beef)
When ordering at Taco Bell, you can ask for your tacos to be made with less salt or skip the cheese and sauces that are high in sodium. Adding extra vegetables like lettuce, tomatoes, and onions can also help to lower the overall sodium content of your meal.
Remember to check the nutrition information provided by Taco Bell to make informed choices about your low sodium fast food options.