Healthy Fast Food Guide | Burger King | Detailed

Overview

Burger King follows our default plan of grilled chicken, but there is a recent addition (option #2) that eliminates cholesterol in exchange for reduced protein intake if you’re up to it.

Recommendations

Option #1 — Grilled Chicken

This is a good option if you’re willing to deal with the empty calories from the bun. The bun is not a deal-breaker here because the rest of the components are fairly healthy.

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Potato Bun — little nutritional value, but will help with keeping you full

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Option #2 — MorningStar Veggie Burger

A fantastic burger if you’re content with a meal that has half the protein of the grilled chicken, but significantly less sodium and cholesterol

1. MorningStar Farms Garden Veggie Patty — there’s significantly less cholesterol since it’s plant-based, but the drawback is half the protein of the chicken breast
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Onions — lots of nutrients, antioxidants, and improves heart health
5. Pickles — lots of nutrients, antioxidants, and improves digestion; if your sodium intake is high for the day, you can exclude this
6. Sesame Seed Bun — little nutritional value, but will help with keeping you full
7. Ketchup — feel free to keep this in your burger for added taste, but if you want the healthiest version of this burger, exclude the ketchup
8. Skip the mayonnaise to reduce fat because the veggie patty already has good fats (monounsaturated and polyunsaturated fats)

Option #3 — Chicken Garden Salad

One of the healthiest options on the menu as long as some of the add-ons are removed.

1. Grilled Chicken — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Skip the buttery croutons because of the empty calories
5. Skip the shredded cheddar cheese because the benefits of protein & calcium do not outweigh the saturated fat and sodium, especially because there’s already enough lean protein from the grilled chicken

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment