The Best Fast Food Salads for Every Preference (With Calorie & Protein Info)

While fast food chains are often synonymous with burgers and fries, many have expanded their menus to include healthier options, including a variety of salads. Whether you're looking for a light meal, a protein boost, or a vegetarian option, there's a fast food salad out there for you. Here's a list of some of the best fast food salads, complete with calorie and protein information, to help you make a choice that fits your dietary preferences and goals:

Chick-fil-A’s Grilled Market Salad

Calories: 330

Protein: 27g Featuring mixed greens, cabbage, and a colorful array of fresh fruits including blueberries, strawberries, and apples, topped with grilled chicken, this salad is both nutritious and satisfying. It's a great option for those seeking a high-protein, low-calorie meal.

Wendy’s Southwest Avocado Chicken Salad

Calories: 420

Protein: 39g This salad blends lettuce, pepper jack cheese, diced tomatoes, creamy avocado, Applewood smoked bacon, and grilled chicken breast, all drizzled with Southwest Ranch dressing. It's a hearty salad that packs in the protein.

McDonald’s Southwest Grilled Chicken Salad

Calories: 350

Protein: 37g With a mix of greens, black beans, roasted corn, tomatoes, and poblano peppers, topped with grilled chicken and a lime wedge, served with Newman's Own Southwest dressing, it’s a flavorful option that doesn’t skimp on protein.

Panera Bread’s Fuji Apple Salad with Chicken

Calories: 570

Protein: 29g This salad combines mixed greens, tomato, red onions, pecans, Gorgonzola, apple chips, and grilled chicken with a sweet Fuji apple vinaigrette. It's a bit higher in calories, but it's packed with flavors and textures.

Subway’s Turkey Breast Salad

Calories: 110 (without dressing)

Protein: 12g A customizable option where you can pile on veggies like spinach, tomatoes, cucumbers, and green peppers on top of tender turkey breast. The calorie count is low, but you can add your favorite dressing and extras to tailor it to your taste.

Taco Bell’s Power Menu Bowl - Veggie

Calories: 430

Protein: 12g This bowl includes rice, black beans, lettuce, cheese, guacamole, sour cream, and pico de gallo. It's a vegetarian option that still provides a decent amount of protein and a lot of flavors.

Starbucks’ Chicken & Quinoa Protein Bowl with Black Beans and Greens

Calories: 420

Protein: 27g This salad bowl features grilled chicken, quinoa, black beans, greens, and veggies with a medium-spiced chile vinaigrette. It’s a well-rounded meal that’s high in protein and flavor.

Chipotle’s Salad with Sofritas

Calories: 320 (base salad without extras)

Protein: 19g Chipotle offers customizable salads that can be tailored to any preference, but their sofritas (shredded tofu seasoned with chipotle chilis, roasted poblanos, and a blend of aromatic spices) on a bed of fresh romaine lettuce is a standout for those seeking plant-based protein. Add beans, fajita veggies, and salsa to elevate the flavor and nutritional value.

Arby’s Roast Turkey Farmhouse Salad

Calories: 230

Protein: 25g This salad combines roast turkey, pepper bacon, shredded cheese, diced tomatoes, and mixed greens. It’s one of the lighter options available at Arby’s, offering a high protein content with lower calories, especially when you choose a lighter dressing option.

Culver’s Garden Fresco Salad with Grilled Chicken

Calories: 410

Protein: 42g A refreshing option that features mixed greens, cucumbers, tomatoes, croutons, and a grilled chicken breast. Served with your choice of dressing, this salad is a great way to enjoy a balanced meal that’s rich in protein.

Jack in the Box’s Grilled Chicken Salad

Calories: 350

Protein: 37g With a mix of romaine and iceberg lettuce, cucumbers, grape tomatoes, shredded carrots, and grilled chicken strips, topped with low-fat balsamic vinaigrette dressing, this salad is a solid choice for those looking for a low-calorie yet protein-packed meal.

Domino’s Chicken Caesar Salad

Calories: 220 (for the salad portion only, without dressing)

Protein: 14g While Domino's is best known for pizza, they also offer a tasty Chicken Caesar Salad with romaine lettuce, grilled chicken breast, Parmesan cheese, and croutons. It’s a simple classic that’s satisfying as a meal or shared as a side.

Zaxby’s The Cobb Zalad with Grilled Chicken

Calories: 680

Protein: 55g This salad is a bit on the higher side in terms of calories, but it’s packed with protein. It includes mixed greens, grilled chicken, bacon, hard-boiled eggs, croutons, cucumbers, and tomatoes, making it a hearty meal for those with larger appetites.

These salads and options demonstrate that fast food can accommodate a range of dietary preferences, including low-calorie, high-protein, vegetarian, and gluten-free choices. Remember, dressing and add-ons can significantly affect the nutritional content, so consider your options carefully to maintain a balanced diet.