Eating on the go is tough, especially when you're a vegetarian. The first items that come to mind when you read the words "drive-thru" typically aren't veggie patties and salads [1], right? Yet, amid a sea of cheeseburgers and chicken tenders awaits a beacon of hope from seven run-of-the-mill fast food joints: vegetarian options.
These meatless meals and snacks are some of the healthier items on offer in chains across the country, so you can now travel (on a budget!) with added peace of mind. Feel free to use this as a travel guide when you're ordering on the go.
Subway: Veggie Delite Sandwich
Eat fresh with a meat-free meal; Subway's all-veggie sandwich [3] is a great choice for the vegetarian on the go. Get extra spinach for an added dose of iron!
How to order: 6" on 9-Grain Wheat; No Cheese (optional); Add Black Olives, Cucumbers, Green Peppers, Jalapeños, Lettuce, Red Onion, Spinach Tomatoes; Yellow or Deli Mustard; Add Avocado
Subway: Veggie Delite Salad
The salad variant of the sandwich is a great gluten-free option. The amalgamation of healthy veggies [4] is super low in sodium, carbohydrates, and sugar, with tons of vitamins C and A, and even a good dose of iron. It's also vegan!
How to order: Black Olives, Cucumbers, Green Peppers, Lettuce, Red Onions, Spinach, Tomatoes, Avocado; Olive Oil Blend and Vinegar
McDonald's: Fruit and Maple Oatmeal
McDonald’s Fruit and Maple Oatmeal [5] is one of a handful of vegetarian breakfast options. While it is high in fiber and vitamins, be wary of the sugar content and add your mix-ins accordingly.
How to order: no cranberry-raisin blend
McDonald's: Fruit ‘N Yogurt Parfait
The land of the golden arches also offers this yogurt parfait [6], which has 4 grams of protein, and only 150 calories, the Fruit ‘N Yogurt Parfait gets a solid “not bad” from us.
How to order: as is
McDonald's: Side Salad
While it may not be particularly filling, you can't really go wrong with plain veggies. This side salad is easy to deconstruct [7] and you know exactly what you're getting when you order.
How to order: as a substitution for fries
McDonald's: Egg McMuffin
Rest easy knowing there are no added ingredients in McDonald’s egg patties [8]; when you order without meat, you're still getting high amounts of protein from the eggs.
How to order: no Canadian bacon, no salted butter (optional: no cheese)
Panera: Avocado, Egg White & Spinach Breakfast Power Sandwich
Panera has a multitude of meat-free options on their menu. This 400-calorie breakfast sandwich [9] with a sprouted grain bagel as the "bun" is a nutritious, quick, and filling option.
How to order: as is (no cheese, if you're vegan)
Panera: Tomato Mozzarella Flatbread
Another veggie based option at Panera is this cheesy, Caprese-salad-inspired flatbread sandwich [10] with nut-free pesto and arugula.
How to order: as is (no cheese, if you're vegan)
Panera: Low-Fat Vegetarian Black Bean Soup
Panera offers this low-fat vegetarian soup [11], which is full of flavor, fiber, and weight-loss boosting benefits. Be mindful of the sodium content, because while there are many upsides to lunchtime option, there are still over 1,000 milligrams of sodium.
How to order: as is
Panera: Classic Salad
It's hard to go wrong with a 170-calorie classic salad [12]. Raw veggies are naturally low in fat and calories but high in vitamins and minerals.
How to order: as is, dressing on the side
Panera: Power Almond Quinoa Oatmeal
You don't have to eat meat in the morning to get a high dose of protein: Panera's quinoa oatmeal [13] is high in fiber, protein, and nutrients — making for an excellent on-the go breakfast.
How to order: as is
Panera: Lentil Quinoa Bowl With Cage-Free Egg
Another impressive option from Panera, this fiber-full soup [14] is high in protein (nearly 20 grams) and only adds up to 350 calories.
How to order: as is (no egg, if you're vegan)
Panera: Low-Fat Vegetarian Garden Vegetable Soup With Pesto
Many vegetarians know the plight of vegetable soup: while it seems like a safe option, some varieties are made with chicken stock. Not at Panera! A bowl of this tasty soup [15] has got tomatoes, zucchini, beans, swiss chard, cauliflower (our fave), bell peppers, pearled barley, and a dollop of nut-free pesto.
How to order: as is
Panera: Mediterranean Quinoa Salad With Almonds
This bowl is full of protein and healthy fats [16] (thanks, extra virgin olive oil!), has no chicken, and is still full of protein. Yummy almonds, olives, and quinoa bring tons of nutrients.
How to order: dressing on the side
Taco Bell: Cantina Power Bowl
Taco Bell's surprisingly healthy Cantina Power Bowl [17] is one of the better items you can order at the drive-thru, and offers an impressive amount of vitamins and minerals thanks to all the vegetables.
How to order: avocado ranch sauce on the side, add guacamole
Taco Bell: Fresco Bean Burrito
By ordering your bean burrito Fresco style [18], you'll skip the dairy while still getting 13 grams of protein and nine grams of fiber, all under 350 calories. While there are 55 grams of carbohydrates, all the ingredients in a Fresco Bean Burrito are certified vegan.
How to order: as is or Fresco style
Taco Bell: Black Beans
This simple side dish of plain black beans [19] is full of protein, fiber, and iron, with basically zero sugar and only 80 calories. It's vegan, gluten free, and nutritious.
How to order: as is
Taco Bell: Spicy Tostada
This 210-calorie dish [20] has four grams of fiber, seven grams of protein, under 500 milligrams of sodium, six percent of your iron, is vegetarian, and is also literally $1. You can order it Fresco style to save on calories.
How to order: as is or Fresco style
KFC: Green Beans
Did you know there are plain ol' vegetables at KFC? We didn't either! This side of green beans [21] comes in at 25 calories, with 0 grams of fat, 260 milligrams sodium, 2 grams of fiber, and 1 gram of protein.
How to order: as is
KFC: Potato Wedges
The bonus here and the edge that these wedges [22] have over fries? The potato skins. Loaded with trace minerals [23], the potato skin is nutritious, even though it's fried. Limit your portions, as sodium is high.
How to order: as is
Wendy's: Baked Potato
Wendy's is one of the few fast-food places where you can order a loaded broccoli potato [24], just skip the "cheese sauce" to save on calories while you up your mineral intake from a nutrient-loaded potato (and skin!).
How to order: no cheese sauce, side of salt and pepper
Starbucks: Hearty Veggie & Brown Rice Salad Bowl
Starbucks has a robust to-go menu, and this 430-calorie bowl is absolutely packed with nutrient-rich, natural ingredients [25]. The dressing is a lemon-tahini blend, which adds a light, citrusy, creamy zest to the whole deal. This bowl is probably one of the healthiest items you can get at a drive thru.
How to order: as is
Starbucks: PB&J Bistro Box
Are you looking for 100 percent of your vitamin A with hefty helpings of protein, fiber, calcium, iron, and vitamin C? The 450-calorie PB&J Bistro Box [26] is for you!
How to order: as is
Starbucks: Seasonal Fruit
With no fat, low calories, 60 percent of your daily vitamin C, a bit of iron, and a good chunk of fiber, you're in good hands with a plain order of fruit [27].
How to order: as is
Starbucks: Hearty Blueberry Oatmeal
Oatmeal is always a great choice, and the Starbucks blueberry variety [28] is no exception. It's low fat, low cal, and lower in sugar than most on-the-go oatmeal options, with a great dose of fiber, protein, vitamin C, calcium, and iron.
How to order: no dried cranberries
Starbucks: Fresh Blueberries and Honey Greek Yogurt Parfait
If you're looking for a light breakfast, the Starbucks yogurt parfait is a protein-packed alternative [29] to any other sweet you might find at the coffee shop.
How to order: as is (note: don't stir in/eat the honey to cut back on sugar)
Starbucks: Classic Whole-Grain Oatmeal
There's no sugar in the classic oatmeal [30] until you start adding toppings, so you’re totally in control of your nutrition. The base of oatmeal provides iron and fiber, while being low in fat, calories, sugar (literally 0 grams!), and sodium.
How to order: all topings on the side, no dried fruit
Starbucks: Protein Bistro Box
Protein can be hard to come by for vegetarians at fast food restaurants. This box is easy to deconstruct [31], and has 13 grams of protein from whole ingredients. With apples and grapes, hard-cooked eggs, cheese, pita, and honey peanut butter spread for the apples and pita, you really get a nice variety.
How to order: as is