Healthy Fast Food Guide | Denny’s | Detailed

4 min readJul 30, 2019

Overview

At first look, Denny’s had a really difficult menu to work with and lots of dishes with high saturated fat and cholesterol, however, the Fit Fare menu provides for some of the healthiest fast food options I’ve seen.

Whether you prefer eggs, fish, or chicken, Denny’s offers balanced meals with well-balanced sides that fit many tastes.

Recommendations

Option #1 — Grilled Haddock

A fantastic option with the drawbacks being minor, moderate fat and cholesterol, so this is a great option.

Wild-Caught Haddock — lean protein source; benefits heart health, skin health, and improves brain function
Broccoli — fights cancer, improves bone health, improved digestion and detoxification
Whole Grain Rice — lowers cholesterol, helps digestive tract, and promotes fullness

As an alternative, if you don’t like fish, the Mediterranean Grilled Chicken without feta cheese is a great alternative that’s close in healthfulness to the grilled haddock. Or another type of fish option, the Wild Salmon Dinner, has omega-3 and omega-6 fatty acids with good sides to choose from. See the complete breakdown below.

Option #2 — Fit Fare Veggie Skillet

Numerous veggies with healthy, lean protein from the egg whites.

Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
Potatoes — anti-inflammatory, improves blood pressure and strengthens bone health
Peppers — high in antioxidants, maintains eye health and reduces the risk of chronic illnesses
Onions — lots of nutrients, antioxidants, and improves heart health
Mushrooms — lowers cholesterol, prevents diabetes, and improves bone health
Broccoli — fights cancer, improves bone health, improved digestion and detoxification
Spinach — improving blood glucose levels, lowers risk of cancer, improved bone health
Tomato — improves heart health, fights cancer, and improves skin health
Salsa — improves immunity, stabilize blood sugar, and improve hydration; offered on the side so you’re in control of how much you use

You can also go with the Fit Fare Veggie Omelette, which has similar components, except with swiss cheese included. If you choose the omelet, substitute the English muffin with seasonal fruit for healthier carbohydrates.

Option #3 — Fit Slam

Egg Whites — high in lean protein without bad cholesterol and fat from the yolk of the egg
Turkey Bacon — less saturated fat than pork bacon; to my knowledge, saturated fat is healthy so long as it’s in moderation so turkey bacon is a perfect alternative to pork bacon
Spinach — improves blood glucose levels, lowers risk of cancer, improved bone health
Tomato — improves heart health, fights cancer, and improves skin health
Fruit — healthy source of carbohydrates with good vitamins and nutrients
Skip the English muffin and request something with more nutrition like broccoli or whole grain rice

Option #4 — Mediterranean Grilled Chicken

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
Tomato Bruschetta — improves heart health, fights cancer, and improves skin health
Skip the feta cheese to reduce saturated fat and sodium intake

Option #5 — Wild Salmon Dinner

Wild-Caught Salmon — request without butter; improves bone & joint health, protects brain & nerves, and assists in cardiovascular health

If the meal comes with sides, choose 2 of the following:

Broccoli — fights cancer, improves bone health, improved digestion and detoxification
Steamed Zucchini & Squash — improves digestion, manages diabetes, and lowers blood sugar levels
Sweet Petite Corn — assists in digestion, promotes nerve health and improves cognitive function
Whole Grain Rice — lowers cholesterol, helps digestive tract, and promotes fullness