Healthy Fast Food Guide | Red Robin | Detailed

Overview

A plethora of options! For a burger joint, the healthy options can be customized to be even more optimal in meeting our nutrition goals.

Recommendations

Option #1 — The Wedgie™ Burger

1. Beef — high in fat and sodium, but high in protein as well
2. Guacamole — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Onions — lots of nutrients, antioxidants, and improves heart health
5. Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
6. Request without the hardwood-smoked bacon to reduce cholesterol, sodium, and saturated fat intake
7. Served with bottomless Side Salad

Option #2 — Veggie Burger

1. Ancient Grain & Quinoa Patty — high protein for a grain and contains essential amino acids for a more beneficial, complete protein source
2. Mushrooms — request without parmesan sprinkles; lowers cholesterol, prevents diabetes, and improves bone health
3. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
4. Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
5. Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
6. Garlic Aioli — to make this vegan, request without this
7. Tomato Bruschetta Salsa — if cheese is included, request without this to make it vegan
8. Served with bottomless broccoli

Option #3 — Bruschetta Chicken

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. Romaine Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Onions — lots of nutrients, antioxidants, and improves heart health
4. Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
5. Ask for balsamic dressing on the side so you’re in control of how much is used (if any)
6. Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)

Option #4 — Simply Grilled Chicken

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. Pickles — lots of nutrients, antioxidants, and improves digestion; if your sodium intake is high for the day, you can exclude this
3. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Tomato — improves heart health, fights cancer, and improves skin health
5. Onions — lots of nutrients, antioxidants, and improves heart health
6. Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun

Option #5 — Grilled Turkey

1. Turkey Patty — very little fat, so a lean protein source
2. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Lettuce Wrap — request your sandwich to be wrapped in lettuce to reduce intake of empty calories from the regular bun
5. Ask for chipotle aioli on the side so you’re in control of how much is used (if any)

Option #6 — Ensenada Chicken™ Platter One Chicken Breast

1. Grilled Chicken — Request one chicken breast instead of two because there’s enough protein in a single breast and it will reduce sodium and cholesterol intake. 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. Ask for without cheddar cheese to reduce saturated fat and sodium intake
5. Ask for without tortilla strips to reduce intake of empty calories
6. Ask for housemade salsa on the side so you’re in control of how much is used (if any)
7. Ask for salsa-ranch dressing on the side so you’re in control of how much is used (if any)

Option #7 — Sear-ious Salmon

1. Salmon — improves bone & joint health, protects brain & nerves, and assists in cardiovascular health
2. Broccoli — fights cancer, improves bone health, improved digestion, and detoxification
3. Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)

Option #8 — Avo-Cobb-O

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. Egg — good protein source, but with the yolk, has more cholesterol so calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control)
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
5. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
6. Ask for dressing on the side so you’re in control of how much is used (if any)
7. Ask for without croutons to reduce intake of empty calories
8. Ask for without bleu cheese crumbs to reduce saturated fat and sodium intake
9. Ask for without hardwood-smoked bacon to reduce saturated fat, cholesterol, and sodium intake

Option #9 — Simply Grilled Chicken Salad

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. Tomato — improves heart health, fights cancer, and improves skin health
3. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
4. Mixed Greens — high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
5. Ask for dressing on the side so you’re in control of how much is used (if any)
6. Ask for without croutons to reduce intake of empty calories
7. Ask for without cheddar cheese to reduce saturated fat and sodium intake

Sides

If you’re offered sides with your meal, I would suggest either of the following:

Bottomless Broccoli

This is the best option for a side dish. It has the most nutrition without any additional fat or sodium from oil, butter, or seasoning.

Bottomless House Salad

I had difficulty finding an ingredient list, so basing the contents off of the photo:

1. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
2. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
3. Tomato — improves heart health, fights cancer, and improves skin health
4. Carrots — regulates blood cholesterol, improves eye health, and lowers blood pressure
5. Cabbage — anti-inflammatory, antioxidants, and supports digestive tract
6. If it comes with dressing, ask for it on the side so you’re in control of how much is used (if any)
7. Any other ingredients outside of the vegetables should be removed

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