healthiest fast food canada

Healthiest Fast Food Canada: Low Calorie Options From Your Favourite Restaurants!

Fast food is a term that often directly resonates with unhealthy junk food. However,  that is only sometimes the case. Fast food can sometimes be the only option you can rely on, especially if you are living a fast-paced life with kids, meetings, sports, office work, and other events to attend. Lack of time can make cooking and eating healthy home meals more challenging.

You can opt to prep meals for the entire week beforehand, but there will be times when even this may seem impossible. When you’ve expired all options, all you are left with is “Option B” which is fast food. This may sound like a nightmare if you are all about a healthy lifestyle, but I can assure you that fast food does not straight out mean eating junk

Grabbing a quick meal from a drive-thru while on the run does not mean killing off your dietary goals. The good news is that several fast food chains are offering healthier options like salads, protein bowls, and wraps. Want to learn more about the healthiest fast food options in Canada? Keep reading to find out more below.

Healthy Fast Food Options In Canada 🍁

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The good news is that there are a variety of healthy fast food options that can suit individuals with varying tastes. Whether you love sandwiches, salads, or smoothies, there is a healthy meal with low-calories at nearly every popular fast food chain.

Remember, that it is okay to eat out once or twice a week. This will not make you gain 10 pounds right away or kill you, so go easy on yourself when you do not have the energy or time to prepare a healthy meal at home. Some foods are a better option than others, but at the end of the day, it comes down to the total amount of calories you consume vs. the number of calories you burn. Keep this in mind, and you should be all set.

A few smart tips to keep in mind when eating out include:

  • Opt for whole grain or whole wheat bread and brown rice for extra fiber. This will help with digestion as well.
  • Load your meal with healthy vegetables such as extra peppers and mushrooms on a pizza or add salsa to a burrito bowl. Vegetables are full of minerals, antioxidants, vitamins, and fiber.
  • Pick a single fat source, whether you prefer cream cheese, sour cream, Avocados, or cheese.
  • Opt for lean proteins like chicken and turkey.
  • Get salad dressing and condiments on the side so you can add only what is needed.
  • Some fast food chains help with ordering hacks, so avail of these to enjoy a more nutritious meal.
  • Since fast food contains added fat, sugar, and sodium, it is a good idea to skip desserts and sweet beverages. Drink water instead.

The Healthy Fast Food List (Canadian Edition)

I have compiled a list of the healthiest takeaway restaurants in Canada below. Yes, this may not be every single fast-food restaurant in Canada, but these are the ones I am most familiar with!  Maybe more can be added later, but for now, twenty different restaurants should be a good starting point.

The macronutrient information of each item will be listed as the following and in G (grams) . P (protein), C (carbohydrates), F (fats).

When looking at each macronutrient it is important to know the amount of calories in each. Both proteins and carbohydrates have 4 calories per gram and fats contain 9 calories per gram.

  1. A&W
  2. Booster Juice
  3. Burger King
  4. Chipotle Mexican Grill
  5. Dominos
  6. Extreme Pita
  7. Freshii
  8. KFC
  9. McDonald’s
  10. Mr. Sub
  11. Mucho Burrito
  12. Nandos
  13. Pita Pit
  14. Popeyes Louisiana Chicken
  15. Quiznos
  16. Subway
  17. Starbucks
  18. Taco Bell
  19. Tim Hortons
  20. Triple O’s

Fast Food Low-Calorie Meals

Below I have compiled a list of the lowest-calorie fast food options. These are not necessarily the highest in protein, but eating these meals will help you stay aligned with your daily calories and macros.

If you want to hit your macros perfectly and stay in a caloric deficit, you may have to pick and choose different options. However, if you want to eat out knowing that a single meal will not destroy your regime, then the list below has great breakfast, lunch, and dinner options you can choose from.

A&W Low-Calorie Options

A&W low calorie options.

A & W Food Facts

A & W Food Menu

A&W Breakfast: Cheese & Egger

The Cheese and Egger consist of a fresh egg and a layer of cheddar cheese. You can request it to be served on a sesame seed bun, toasted English muffin, or limited edition flakey croissant. This meal consists of only 360 calories. The best part is that they use eggs from hens strictly fed a vegetarian diet.

Macronutrient Information:

14 P, 30 C, 25 F

A&W Lunch: Lettuce Wrapped Mama Burger

The A&W Lettuce Wrapped Mama Burger offers a healthier twist to a classic favorite, and is only 400 calories. Juicy and flavorful, this burger features a seasoned beef patty, topped with fresh tomato, onions, and tangy pickles, all nestled within a refreshing lettuce wrap, providing a satisfying and guilt-free burger experience.

Macronutrient Information:

20 P, 35 C, 20 F

A&W Dinner: Spicy Chipotle Chicken Wrap

The Spicy Chipotle Chicken Wrap is a delicious blend of flavors. Grilled chicken is coated in a spicy chipotle sauce and wrapped in a soft flour tortilla with lettuce, tomatoes, cheese, and mayo. This wrap comes in hot at 340 calories.

Macronutrient Information:

12 P, 26 C, 21 F

Booster Juice Low-Calorie Options

Booster Juice low calorie options.

Booster Juice Nutrition Guide

Booster Juice Breakfast: Hawaiian Sunset

This is one of the lowest calorie items on the Booster Juice menu ( besides teas and celery juice) and it comes in at 130 calories for the snack size (355 ml).

Macronutrient Information:

2 P, 31 C, 0.5 F

Booster Juice Lunch: Egg White & Cheese Wrap

This healthy yet delicious wrap has an egg-white patty, salsa, and Monterey Jack cheese on a whole wheat tortilla shell to help you add some fiber to your lunch. This meal is 280 calories.

Macronutrient Information:

15 P, 32 C, 10 F

Booster Juice Dinner: Chicken Quesadilla

The Chicken Quesadilla is a mouthwatering delight that combines tender grilled chicken, melted cheddar cheese, and zesty salsa folded in a warm, toasted tortilla, creating a harmonious blend of flavors that will leave you craving more. This meal comes in at 340 calories.

Macronutrient Information:

24 P, 34 C, 11 F

Burger King Low-Calorie Options

Burger King low calorie options.

Burger King Nutrition Explorer

Burger King Nutrition Guide

Burger King Breakfast: Egg & Cheese English Muffin

The BK Egg & Cheese Muffin comes in at 232 calories for the entire sandwich. The only other lower calorie option are the French Toast sticks with 230 calories per 3 pieces, but expect more if you add syrups and butter.

Macronutrient Information:

13 P, 21 C, 12 F

Burger King Lunch: Whopper Jr.

A smaller version of the iconic burger, it features a flame-grilled beef patty topped with fresh lettuce, ripe tomatoes, pickles, onions, and creamy mayo. It’s a delicious and satisfying option for those craving the classic Whopper taste in a more compact size. This burger is only 323 calories, and can help curb cravings.

Macronutrient Information:

14 P, 27 C, 19 F

Burger King Dinner: Spicy Chicken Jr.

The Burger King Jr. Spicy Chicken is a flavorful and spicy sandwich. It consists of a crispy chicken patty seasoned with spicy spices, topped with fresh lettuce and mayo, served on a soft bun. This sandwich is 288 calories, and is a great choice for a quick and easy dinner.

Macronutrient Information:

13 P, 40 C, 9 F

Chipotle Mexican Grill Low-Calorie Options

Chipotle Mexican Grill low calorie options.

Chipotle Mexican Grill Low-Calorie Nutritional Information

Chipotle Mexican Grill Nutrition Facts (2021)

Chipotle Mexican Grill Lunch: Chicken Salad

This chicken salad has fresh romaine lettuce, a ton of grilled chicken, mixed with black beans and topped with salsa. This salad combination has a total of 495 calories, and remember if you start to add extra toppings like guacamole, sour cream, cheese, and salad dressing the calories will be significantly increased.

Macronutrient Information:

37 P, 34 C, 24 F

Chipotle Mexican Grill Dinner: Steak Burrito Bowl

The Steak Burrito Bowl, is my go-to whenever I eat at Chipotle and this can be multiple times per week. This bowl contains 435 calories, the base is half rice and half lettuce, and then topped with black beans, steak, cheese, and salsa.

Macronutrient Information:

33 P, 34 C, 17 F

Dominos Low-Calorie Options

Dominos Pizza low calorie options.

Dominos Nutrition Guide

Dominos Lunch: Thin Crust Veggie Pizza (Light Cheese)

This option may not be the most glamorous 🤣 but it can allow you to squeeze in delivered pizza into your diet without breaking the calorie bank. For 2 slices, the total comes out 270-300 calories, and this depends on your vegetable choices.

Macronutrient Information:

10 P, 27 C, 14 F

Dominos Dinner: Classic Hot Buffalo Chicken

The Hot Buffalo Chicken is breaded, tender, and has a good combination of flavour and heat. For one serving (4 pieces), the total amount of calories is 170. If you are not up for the heat, you can also try the Sweet BBQ or Butter Chicken and the amount of calories are very similar.

Macronutrient Information:

13 P, 9 C, 9 F

Extreme Pita Low Calorie Options

Extreme Pita low calorie options.

Extreme Pita Nutrition Guide (2020)

Extreme Pita Lunch: Grilled Chicken & Goat Cheese Pita

A flavorful and satisfying option for health-conscious individuals containing only 340 calories. This pita features tender grilled chicken paired with creamy goat cheese, offering a balance of lean protein and rich flavor. With fresh vegetables and a whole wheat pita, it’s a lower-calorie choice that doesn’t compromise on taste or nutrition.

Macronutrient Information:

29 P, 34 C, 10 F

Extreme Pita Dinner: Chicken Cesar Pita

Tender grilled chicken is combined with crisp romaine lettuce and a light Caesar dressing, all wrapped in a whole wheat pita. This option provides the classic taste of a Caesar salad while keeping the calorie count in check. A smart choice for those seeking a lower-calorie (350 calories total) fast food option without sacrificing the satisfying taste of a Caesar salad.

Macronutrient Information:

32 P, 37 C, 9F

Freshii Low Calorie Options

Freshii low calorie options.

Freshii Nutrition & Allergen Guide (2022)

Freshii Breakfast: Veggii & Egg Pocket

Ingredients: Scrambled Eggs, Aged Cheddar, Mushrooms, Tomato, Green Onion

Macronutrient Information:

13 P, 310 C, 17 F

Freshii Lunch: Spicy Buffalo

Ingredients: Brown Rice, Romaine, Aged Cheddar, Jalapenos, Tomatoes, Carrots, Crispy Wontons, Hot Sauce, Greek Yogurt Ranch

Macronutrient Information:

14 P, 490 C, 18 F

Freshii Dinner: COBB

Ingredients: romaine & field greens, hard-boiled egg, avocado, bacon, aged cheddar, tomatoes, corn, greek yogurt ranch

Macronutrient Information:

21 P, 430 C, 30 F

KFC Low-Calorie Options

KFC (Kentucky Fried Chicken) low calorie options.

KFC Nutrition & Allergen Information

KFC Lunch: Individual Size Popcorn Chicken

Bite-sized pieces of boneless chicken breast, lightly seasoned and perfectly fried to crispy perfection. These tasty bites are a healthier choice when enjoyed in moderation. The individual size only has 170 calories, but if you like to dip stick with the Kentucky Hot Sauce or Southern Plum dipping sauce. These sauces will add another 5 or 40 calories, bringing the total to 175 or 210 calories.

Macronutrient Information:

9 P, 10 C, 12 F

KFC Dinner: Double Tender Sandwich

The Double Tender Sandwich is two grilled to perfection chicken fillets on top of a whole-grain bun. It is a little higher in calories at 520, but does come with 26 grams of protein. This is not the lowest calorie option, but is a good in-between option for portion size and calories.

Macronutrient Information:

26 P, 48 C, 25 F

McDonald’s Canada Low-Calorie Options

McDonald's low calorie options

McDonald’s Nutrition Calculator

McDonald’s Breakfast: Egg McMuffin

The Egg McMuffin is a classic, a cracked egg, Canadian bacon, a slice of cheese all nestled between an english muffin. This breakfast item is relatively low in calories and comes with 16 grams of protein.

Macronutrient Information:

16 P, 28 C, 11 F

McDonald’s Lunch: Spicy Buffalo Chicken Snack Wrap With Grilled Chicken

This delicious chicken wrap comes in a whole-grain tortilla along with crisp lettuce and diced tomatoes. This snack wrap offers a lower-calorie alternative to traditional fast food options, providing a spicy kick and protein boost without excessive calories (240).

Macronutrient Information:

18 P, 21 C, 10 F

McDonald’s Dinner: Quarter Pounder Without Cheese

This burger has a 100% beef patty, is topped with lettuce, tomato, onions, pickles ad is on toasted sesame seed bun. Even without cheese it is a delicious meal and has.

Macronutrient Information:

24 P, 40 C, 20 F

Mr. Sub Low Calorie Options

Mr. Sub Low Calorie Options

Mr. Sub Nutritional Information

Mr. Sub Lunch: Turkey Sub (6″)

Oven-roasted turkey slices on a whole-wheat roll and topped with your favourite vegetables. This sandwich comes in at 252 calories, making it a great option anytime.

Macronutrient Information:

16 P, 40 C, 3 F

Mr. Sub Dinner: Roast Beef Sub (12″)

This full-size roast beef sub has a better portion and the combination of lean protein and a whole grain bun make it a flavorful and filling choice. This option has 540 calories and solid amount of protein.

Macronutrient Information:

36 P, 80 C, 8 F

Mucho Burrito Low Calorie Options

Mucho Burrito low calorie options.

Mucho Burrito Nutritional Chart

Mucho Burrito Lunch:

Mucho Burrito Dinner:

Nandos Low Calorie Options

Nando's low calorie options.

Nando’s Menu & Nutritional Information

Nando’s Lunch: Chicken Breast Sandwich

The Nando’s Chicken Breast Sandwich consists of chicken breast on a toasted Portuguese roll with arugula, tomato, pickled red onions, and mayo. This is great choice for a high protein sandwich and has 454 calories.

Macronutrient Information:

38 P, 49 C, 11 F

Nando’s Dinner: 1/2 Chicken & Salad

Pita Pit Low Calorie Options

Pita Pit low calorie options.

Pita Pit Nutritional Information

Popeyes Louisiana Chicken Low Calorie Options

Popeye's Louisiana Chicken low calorie options.

Popeye’s Louisiana Chicken Nutritional Information

Quiznos Low Calorie Options


Quiznos Nutritionals

Subway Low Calorie Options

Subway Nutrition & Allergies

Subway Breakfast: Egg & Cheese Sidekick

The egg and cheese sidekick at Subway typically consists of a portion of scrambled eggs and melted cheese, served on a choice of bread

macronutrient information:

12 P, 23 C, 15 F

Subway Lunch:

Starbucks Low Calorie Options

starbucks low calorie options

Starbucks Breakfast: Turkey Bacon, Cheddar, & Egg White Sandwich

Sizzling turkey bacon and cage-free egg whites paired with creamy, melted, reduced-fat white Cheddar cheese on a wheat English muffin. This sandwich is one of my favorites and only has 230 calories.

Macronutrient Information:

17 P, 28 C, 5 F

Starbucks Lunch: Eggs & Cheddar Protein Box

Two cage-free hard-boiled eggs, sliced tart apples, grapes and white Cheddar cheese come together with multigrain muesli bread and honey peanut butter. This protein box has 460 calories.

Macronutrient Information:

22 P, 40 C, 24 F

Starbucks Dinner: Turkey, Provolone, & Pesto On A Ciabatta

Thick-sliced turkey breast, melted provolone cheese, dry-roasted red peppers and basil pesto on a ciabatta roll. This is a high protein sandwich and has a total of 520 calories.

Macronutrient Information:

32 P, 53 C, 19 F

Taco Bell Low Calorie Options

Taco Bell Nutrition Information:

Tim Hortons Low Calorie Options

Tim Hortons Nutrition Guide 2023

Tim Hortons Breakfast: Egg & Cheese English Muffin Sandwich

The Egg and Cheese English Muffin Sandwich includes a seasoned egg omelette and processed cheese served on an English Muffin. For those who prefer no meat, the addition of sausage or bacon can be omitted. This is a great option coming in at 270 calories per sandwich.

Macronutrient Information:

14 P, 27 C, 12 F

Tim Hortons Lunch: The Classic Chicken Wrap

The Classic Chicken Wrap consists of seasoned grilled chicken strips, cheddar cheese, lettuce, tomato, and chipotle sauce wrapped in a tortilla. This wrap only has 380 calories, and you can potentially lower that amount if you order it with light or no sauce.

Macronutrient Information:

24 P, 36 C, 17 F

Tim Hortons Dinner: Roast Beef Craveable

The Roast Beef Craveable from Tim Hortons is a sandwich made with smoked Canadian beef, cheddar cheese, and steak sauce on ciabatta bread. This sandwich has 460 calories but can be around 400 calories if the cheese is removed.

Macronutrient Information:

21 P, 41 C, 20 F

Triple O’s Low Calorie Options

Triple O’s Nutrition Guide (2020)


I hope you enjoyed all of my fast food choices. Remember that balanced eating is key to a successful diet. If you enjoy everything in moderation, weight loss will become easier and more enjoyable.

Healthiest Fast Food Canada: Frequently Asked Questions (FAQs)

healthy fast food canada frequently asked questions