Can You Eat Keto at Fast Food Restaurants?

Are you in ketosis right now? If you’re not, you probably should be. The latest and greatest of the low-carbohydrate, high-protein (and fat) diets continues to sweep the nation, as would-be beach bod-havers swap burger buns and fries out for extra bacon and avocado. 

If you don’t know, the keto diet is an eradication of carbohydrates and sugar in nearly all forms, and a carefully calculated blitz of fats and protein meant to send your metabolism into a state of ketosis. This means that ketones are created from fat (since there are no carbs or sugar present), and used for fuel at a much higher rate, resulting in weight loss and reported spikes in energy.

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The average keto dieter wants to keep their carb intake to between 15 – 20 grams per day (or less), depending on body type. To put things in perspective, a single apple or banana has over 25 grams of carbs alone, so navigating a keto diet on any restaurant menu is tricky, but you’ll have to do even more homework and question-asking at fast food and fast casual chains, where carb-free menu items can be scarce. Though most national chains have been slow to catch up to the fad, Chipotle recently announced a few keto bowls and it may not be long till others follow suit. Until then, we did some digging into the menus of some of the nation’s most popular fast food and fast casual chains to help you stay in full ketosis. All day…every day.

Wendy’s Strawberry Fields Salad

Wendy’s/McDonald’s/Burger King

Burger joints can be fairly keto-friendly as long as you’re willing to give up the buns and french fries.

What to eat:

Wendy’s Double Baconator has loads of fat and 53 grams of protein with only 2 grams of carbs, when you lose the bun. Go whole hog with a bunless Quarter Pounder with Cheese or Big Mac (or two) at McDonald’s but add extra bacon or cheese, and hold the special sauce, which is sadly high in sugar. Go Double Whopper at BK and ask for loads of extra toppings and big pieces of lettuce to wrap it up in.

A bunless grilled chicken sandwich, which they all have a version of, is another viable option, and though you can’t have the fries or Wendy’s baked potato on the side, most offer side salads. Just be careful to choose a low-carb dressing and don’t even think about opening that packet of croutons, mister!  

What to watch out for:

Be careful of sauces and salad dressings that often contain loads of sugar. Ketchup is one of the sneakiest culprits and should be eaten in moderation or not at all, but go nuts with mustard, mayo, pickles and other tasty toppings.

Full milk fat dressings like buttermilk ranch and Caesar are your best options for salads, and while Wendy’s beef chili might seem like a good high fat choice, those carb-y beans will throw your keto diet off track in a hurry.

Panera Bread’s Green Goddess Salad

Panera Bread

Panera has gotten healthier over the past few years, eliminating harmful chemicals and additives and offering more transparency with its menu. Obviously, sandwiches are mostly off limits, but there are some workarounds!

What to eat:

Sandwiches (with no bread). The damned delicious bread at PB is obviously off-limits for sure, but sandwiches like The Cuban and Bacon Turkey Bravo have a lot of high protein/fat ingredients like pulled pork, ham, cheese, turkey, and bacon so ask for them on a bed of greens. Unlike burger joints, Panera keeps fresh avocado on hand (a perfect keto food), so load up on avocado, bacon, (some) nuts, and cheese.

Salads can be okay, but be conscious that many contain high carb-count dressings and toppings like tortilla strips, corn, or ancient grains that will surely sabotage your hard-earned ketosis. The Green Goddess Salad, with egg, avocado, bacon, and tomato is one of your best bets!

What to watch out for:

Unfortunately, the soups and sides are mostly a no-go at Panera. Soups, made with regular or lower fat milks, are jacked up with sugar to make up for taste. A lot of the soups also contain flour for thickening and the turkey chili contains beans, another keto no-no. Panera offers a bounty of keto-busting sides too, like a piece of bread (no way), bag of chips (sorry, sister), and fruit or fruit cup (still no).

Taco Bell’s Cantina Power Bowl

Taco Bell

The key to surviving “the Bell” (besides having Pepto handy) is to avoid beans, corn, and tortillas at all costs, which can make things tricky—but fear not…we have ideas.

What to eat:

Try a Cantina Power Bowl and skip the rice and beans, opting for romaine lettuce, extra protein, and guacamole. Don’t be afraid of full-fat sour cream and extra cheese, both keto-friendly and oh so good.

What to watch out for:

Corn in all its forms is super high in glucose and carbohydrates, so even a few kernels might push you over the edge. Make sure to ask, as sometimes corn sneaks into salsas and other menu items, and no chips, tortillas or taco shells!

Keto Bowl from Chipotle

Chipotle

As we mentioned, Chipotle has separated itself from the pack early with a line of keto-friendly bowls (one is paleo-friendly too).

What to eat:

The Keto Bowls, of course. These low-carb options eliminate rice and beans and sub in lettuce with amped-up portions of guacamole, veggies, and meats, of which you have many to choose from: carnitas, free-range chicken, steak, chorizo. You know the drill!

What to watch out for:

Rice, beans, and tortilla shells may be obvious items to avoid, but watch out for the corn salsa too. Stay away from any sugary drinks and don’t let those cold Coronas in the fridge tempt you either!

Subway Toppings

Subway

Subway seems like it might be a bust, but consider they have salads now, and all of the options you have for sandwich toppings that you can add to your meal. Meats, cheeses, veggies, pickles, jalapenos, and lots more!

What to eat:

Go with one of their signature salads like the Italian Chopped Salad or Subway Club Salad OR start with greens and then have a field day with cold cuts, grilled chicken, or whatever else. Tuna and chicken salad are also good options.

What to watch out for:

The Subway sauces are a minefield of unwanted carbs (the sweet onion teriyaki has 18 alone). Try to stick with the ranch or Caesar. Meatballs are also a no-go, containing dastardly breadcrumbs.

Related Video: What is the Keto Diet?

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How to Make Healthier Versions of Your Favorite Fast Food

9 Healthy Juicing Recipes That Taste Amazing

Whatever your New Year’s resolutions, at least one of them probably included the word “healthier.” Fortunately, juicing is a simple way to pack more nutrients into the day. These 11 healthy juice recipes can ensure it’s also tasty.

While we can’t claim they’ll cure all that ails you, there’s never anything wrong with adding more fruits and veggies—or more delicious things that also happen to be healthy—to your diet.

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Tangy Greens and Apple Juice

Chowhound

Our tart, healthy tonic combines four kinds of leafy greens for an immediate vitamin boost. Get our Tangy Greens and Apple Juice recipe.

Carrot Cake Juice

Bakers Royale

All the flavor benefits of dessert, without the sugar or regret. The secret ingredient that makes this Bakers Royale recipe stand apart from other juices: crunchy granola. Get the Carrot Cake Juice recipe.

Watermelon Juice with Fleur de Sel

Chowhound

Our two-ingredient refresher is the perfect thing on a hot summer day (or when you just wish it was). The tiny addition of sea salt brings the fruit front-of-palate. Get our Watermelon Juice with Fleur de Sel recipe.

Root Vegetable Juice

Chowhound

Our bodies tend to crave what happens to be in season. In winter, this vibrant juice packed with parsnips, carrots, and beets fits the bill. Get our Root Vegetable Juice recipe.

Orange Mint Coconut Water

Healthy Nibbles and Bits

The addition of club soda makes this recipe from Healthy Nibbles & Bits feel more like a rewarding cocktail than a drab nutrient boost. The plus? This one will hydrate you as it strengthens your immune system. Get the Orange Mint Coconut Water recipe.

Rejuvenating Root Juice with Turmeric and Blood Orange

Gourmande in the Kitchen

Carrots give this Gourmande in the Kitchen recipe a sweet personality, while a pinch of cayenne really wakes up the senses. Get the Rejuvenating Root Juice with Turmeric and Blood Orange recipe.

Blueberry Cabbage Power Juice

Turnip the Oven

The powerhouse ingredient in this Turnip the Oven recipe is red cabbage, which helps detoxify the body with large amounts of vitamins C and A. Get the Blueberry Cabbage Power Juice recipe.

Apple-Lemon-Ginger Juice

Chowhound

The perfect all-purpose sipper for when you’re feeling slightly under the weather. Apples and ginger boost the immune system while fighting off sore throats and runny noses. Get our Apple-Lemon-Ginger Juice recipe.

Healthy Non-Alcoholic Sangría

Natural Sweet Recipes

You probably won’t even realize you’re boosting your immune system with this virgin sangría by Natural Sweet Recipes, made with freshly squeezed orange juice. Get the Healthy Non-Alcoholic Sangría recipe. (And see more non-alcoholic cocktail recipes if you’re intrigued.)

For more tips, tricks, and healthy recipes, check out our healthy living page.

Related Video: How to Juice with Your Food Processor

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Shelly Westerhausen is the founder of Vegetarian ‘Ventures, a food blog that focuses on planet-based recipes and healthy eating habits. In her free time, you can find her rocking a wolf T-shirt, sipping on hibiscus tea, and working on her magazine, Driftless.

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What Is the Difference Between the Keto Diet and the Atkins Diet?

Now that grilling season has kicked off, the idea of eating an unlimited amount of barbecue sounds like a dream. I mean, who wouldn’t want to pile up a plate of burgers, ribs, and steaks? The prospect of meat-heavy meals, while still dropping pounds, may attract dieters to two popular low carb eating plans: the keto diet and the Atkins diet.

But focusing on the meat-heavy parts of both eating plans is selling them short—and actually a major misconception. Both the keto diet and the Atkins diet are actually centered on consuming fat. (Yes, really, fat, not tons of meat. More on that later.)

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The two diets actually have a lot in common and overlap in some stages, says dietitian Kristen Mancinelli, M.S., R.D.N., who specializes low-carb diets.

“The Atkins diet is not different from the ketogenic diet,” Mancinelli says. “The only difference is that Atkins starts you in a ketogenic diet and over time adds carbs back in. So when you are in the ‘induction’ phase of the Atkins diet, which is the beginning, you are absolutely on a ketogenic diet. No difference at all. Atkins says you should stay there for a couple of weeks but recommends you stay longer if you want more aggressive weight loss. It’s really left up to the dieter to decide how long they want to be in be induction [or ketogenic] phase before they move on.”

So what exactly does a ketogenic diet consist of? The keto diet is a very high fat diet, with moderate protein intake designed to put the body into a state of ketosis, says Amy Goodson, M.S., R.D., C.S.S.D., L.D., registered dietitian and consultant in the Dallas-Fort Worth area. “This means the body uses ketones as a source of energy instead of glucose or carbohydrate,” Goodson says. (Ketones are a result of the body breaking down fat for energy, which happens when carb intake is very limited.)

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To successfully put the body into a state of ketosis, you would have to consume 70-80 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates, Goodson says. The Atkins diet relies less on ratios, but the concept is similar: You can eat unlimited protein and fat, and in phase one, you only eat 20 grams of carbohydrates, ideally from veggies, according to Goodson. “The idea is that protein and fat make you feel more full and you will, by default, feel satiated and eat less,” she says.

And sorry to burst your bubble, carnivores, but neither diet is all-you-can-eat meat. “Many people mistakenly believed that the Atkins diet is a high protein diet, but that is just a misconception,” Mancinelli says. “If they read the instructions for following an Atkins diet they would see that it’s not so. You do eat meat, but most of your calories come from fat.”

In addition to protein sources like eggs, fish, poultry and meat, you’ll end up filling up on many healthy fats like olive oil, avocados, tree nuts, and seeds, and low-carb veggies like spinach and kale, if you’re trying to follow either eating plan closely.

Bottom line?

The Atkins diet is a branded ketogenic diet, with a slight twist. “Again, there is no difference and no choosing one over the other,” Mancinelli says. “The Atkins diet provides a plan for increasing carb intake over time, whereas a ketogenic diet is technically ‘all in,’ and once you start reintroducing carbs then you would say you’re no longer on a ketogenic diet…the main difference between the two is that one provides a stepwise process for going off the diet and the other does not.”

Trying to figure out which is best for you? Speak with your doc or go see a registered dietitian to see if the finer points of the eating plans work for you.

No matter how much meat you eat, you want it to be high-quality—so consider trying out ButcherBox, which delivers a custom-curated selection of protein like grass-fed beef, heritage pork, and free-range organic chicken every month. When you sign up as a new customer through January 31, 2019, you get 2 pounds of wild-caught Alaskan sockeye salmon for free.

Related Video: How to Make Keto Burrito Peppers

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15 Recipes to Kick-Start Your Paleo Diet

Paleo is all the rage these days. From your friend who does CrossFit to celebrities in the tabloids, it seems like everyone is trying to eat like it’s 10,000 BC. But if you haven’t just finished your WOD or aren’t on the cover of US Weekly, you might not be familiar with the latest dietary craze. (We wrote that in 2015, and while the keto diet may be more of a darling these days, paleo hasn’t gone anywhere.)

The Paleolithic Diet—or paleo for short—focuses on eating foods that our ancestors would have eaten during the Paleolithic period. Since our ancestors would have been hunters and gatherers, their diets centered on items like fresh vegetables, lean meats, and nuts/berries. Practitioners of paleo also try to avoid dairy, legumes (including peanuts), and processed grains. It’s quite similar to the Whole30.

And while paleo might be seen as a fad to some (and even dead to others), basing your diet around meat, vegetables, and healthy options will always be rather timeless. So with that in mind, here are 15 recipes to help you kick off your paleo lifestyle, or just to help you eat a little healthier.

1. Gluten-Free Banana-Blueberry Waffles

Chowhound

One of the first things you’ll notice about paleo recipes is that if you make it gluten free, chances are it is also paleo friendly. With almond flour—or any natural alternative—replacing unbleached flour, our blueberry and banana waffles are a great way to start your paleo diet (and day). Get our Gluten-Free Banana-Blueberry Waffles recipe.

2. Paleo Blueberry Muffins

Elana’s Pantry

If you’re more of an on-the-go type person, these blueberry muffins are a great snack for the morning or any other point in the day. Coconut flour, which you can find nowadays in most higher-end grocery stores, make these muffins paleo friendly. Get the recipe Paleo Blueberry Muffins recipe.

3. Pulled Pork, Caramelized Onion, and Red Pepper Frittata

PaleOMG

Eggs, especially if they are organic or free range, are very popular amongst the paleo crowd. This hearty frittata should be started the night before, although you can substitute ground pork if you’re feeling lazy. It takes 30 minutes in the oven to finish the dish, giving you just enough time to get in a quick workout. Get the recipe Pulled Pork, Caramelized Onion, and Red Pepper Frittata recipe.

4. Crispy Prosciutto-Wrapped Asparagus

Chowhound

With all of the workouts we’ll be doing to complement our new paleo lifestyle, it’s nice to have a few simple recipes for the nights when we might be a little too tired to cook. There might not be a recipe simpler than this. Get our Crispy Prosciutto-Wrapped Asparagus recipe.

5. Paleo Spinach Artichoke Dip

PaleoLeap

While dairy is generally avoided if you are a strict practitioner, most people on the paleo diet are OK with it every once in a while. If you’re more of a stickler, coconut milk helps make a paleo-friendly spinach artichoke dip creamy and rich (without being quite so heavy as the original). Get the Paleo Spinach Artichoke Dip recipe.

6. Roasted and Whipped Bone Marrow

Food52

Bone marrow, while still in the bone, can be an intimidating dish. This recipe from Food52 is an easy way to get some of the more picky eaters to give it a try. We’re not going to say they will LOVE it, but trying is half the battle. Get the Roasted and Whipped Bone Marrow recipe.

7. Bone Broth

Nom Nom Paleo

Bone broth is certifiably A Thing…and it’s trickled down such that you can buy cartons of it at the store. But making it yourself is the preferred method (since it’s less processed), and it tastes better too. Get the Bone Broth recipe.

8. Kale Chips

Chowhound

With any diet, it’s easy to cheat a little bit when you are hungry between meals. Avoid heading to the vending machine and try our recipe for homemade kale chips. They are healthy, easy to make, and the perfect in-between option to help you stay away from eating something you’ll regret. Get our Baked Kale Chips recipe.

9. Brussels Sprouts with Kimchi and Bacon

Chowhound

Brussels sprouts, kimchi, and bacon–oh boy. All of these strong flavors complement each other extremely well, making it a great option for a weekend meal. If that’s not hearty enough for you, this dish can also be served as a side along with one of our other healthy options. Get our Brussels Sprouts with Kimchi and Bacon recipe.

10. Easy Thai Grilled Chicken Breasts

Chowhound

Our Thai grilled chicken breasts are an easy, healthy option for a quick weeknight dinner. You can serve them along with a fresh salad, rice noodles (not strictly paleo), or some fresh vegetables. Nam pla (fish sauce) is available in most supermarkets. Get our Easy Thai Grilled Chicken Breasts recipe.

11. Basic Whole Roasted Chicken

Chowhound

Simple is often the best, which is the case for our recipe for roast chicken. The trick to great roasted chicken is to start off with some really high heat and then reduce the temperature to a more manageable heat for the majority of the cooking time. Get our Basic Whole Roasted Chicken recipe.

12. Beef Braised in Guinness

Chowhound

While beer is not strictly paleo (unless gluten free), it’s the alcohol that is most objectionable. Since you’re cooking out the booze, this dish should technically be paleo-friendly. Feel free to substitute another dark-bodied, gluten-free ale for the Guinness if you want. We like Guinness for the caramel flavors it imparts to the stew. Get our Beef Braised in Guinness recipe.

13. Miso-Ginger Glazed Salmon

Chowhound

Although most paleo practitioners try to avoid soy, it is generally accepted that miso is a healthy option due to the fermentation process. Substitute the soy sauce with coconut aminos to make this dish 100 percent paleo friendly. Get our Miso-Ginger Glazed Salmon recipe.

14. Crispy Coconut Shrimp with Mango Sauce

PaleoLeap

Tapioca flour and coconut flakes help to make this dish paleo friendly (and delicious). We’re also big fans of their simple mango sauce for dipping. Get the Crispy Coconut Shrimp with Mango Sauce recipe.

15. Paleo Sweet Potato Brownies

Paleo Running Mama

You may think that substituting sweet potatoes for flour will make your brownies taste like they came from the vegetable patch, but you’ll be pleasantly surprised. The sweet potato won’t impact taste and will actually add some beneficial fiber and other nutrients to your dessert. Imagine that–a healthy dessert. (Black beans do the same for brownies, but paleo rules forbid them.) Get the Paleo Sweet Potato Brownies recipe.

Related Video: 26 Easy Paleo Dinners for Week Nights

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What Fast Food Can You Eat on the Paleo Diet?

The paleo diet is so deeply entrenched in the public consciousness by now, some might think it’s old hat (keto feels a touch more modern). But paleo adherents, like dieters in general, are still legion—and while purists would never dare set foot in a fast food joint, dabblers and casual practitioners continue to be frustrated by the lack of paleo options when it comes to dining out. Luckily for them, Chipotle just announced offerings that are paleo, Whole30, and keto appropriate.

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It’s worth noting that the paleo diet discourages highly processed foods in general, so whether any fast food ever can or should be called paleo is debatable, but for those times when you just can’t resist (or avoid) the drive-through, you can at least attempt to make better choices.

To that end, we’ve covered generally healthy fast food you can buy (and healthier versions of fast food you can make at home) in the past, but here are some paleo fast food options in particular that you can grab while you’re on the go. Note: They’re also all Whole30 compliant—although not all Whole30 options are paleo.

Chipotle

@ChipotleTweets/Twitter

Honestly, Chipotle has probably always been the top option when it comes to fast food that’s reasonably healthy and way less processed than is the norm. It’s not difficult to build your own paleo bowl, but they’ve taken all the guesswork out of the equation with their new “Lifestyle Bowls” (does that sound vaguely ominous to anyone else…?) The Paleo Salad Bowl contains “braised and hand-shredded Barbacoa, Fajita Veggies, Green Salsa, and our Hand-Mashed Guacamole on a bed of fresh chopped Romaine Lettuce.” No rice, cheese, or sour cream, of course, but you can always double up on the avocado if you’re feeling decadent.

McDonalds

McDonald’s

Now that McDonald’s uses fresh beef for their Quarter Pounders, your best bet is to order one of those without the bun…or cheese…or condiments; you can have it wrapped in lettuce (with tomatoes and onions if you please) or maybe on a salad sans dressing. Technically, bacon is an okay addition, even though it’s more processed; perhaps better to call it a slippery slope. A plain grilled chicken breast will also work if you prefer poultry, but nuggets are out thanks to their breading. You can get fresh eggs at McDonalds too—you just have to ask. Allegedly, requesting a “round egg” is the way to go, but you may need to order it as part of a breakfast sandwich (depending on how draconian the particular location you visit); still, you can always ask them to hold the bun.

Know that both the chicken and the egg may be cooked in vegetable oil, which is a paleo no-no—but also maybe that not big a deal once in a while? The smell of the fries will be tempting, but if you want to stick to paleo strictures, you’ll have to resist. Reward yourself with a pack of apple slices from the menu if you wish.

Wendy’s (and Burger King, and Jack in the Box, and Carl’s Jr.)

Pretty much the same things go at any burger chain: salads are safe with nothing but fresh veggies—most, if not all, dressings are likely to contain corn syrup and other verboten ingredients (and the same is often true of even the ketchup and mustard). Burger patties and naked chicken breasts without buns, cheese, or condiments should also be okay, though not always. Many of these chains provide pretty detailed nutritional information online and/or on their menus, so you can be aware of net protein, carbs, etc., and sometimes even find hidden ingredients, which is helpful for anyone who enjoys facing stark reality—and making healthier food choices, of course.

Subway

Out of the bunch, Wendy’s has the most interesting salad options, like their Apple Pecan Chicken Salad; obviously you’d have to hold the blue cheese, but check that ingredients list and you’ll see that it’s still not paleo, as the roasted pecans are made with honey and added sugar, and the pomegranate dressing has sugar and soybean oil—even the innocuous-seeming grilled chicken is made with potato starch! And yet, this may be another case where you choose not to let perfect be the enemy of good (or at least good enough).

Taco Bell

In the land of tortillas, cheese, and rice and beans, can a paleo participant find anything to eat? Yes. There may not be as many options as at Chipotle, but you can still order several combos of ingredients that fit the bill in a satisfying way. Take their Power Menu Bowl—you’ll have to replace the rice and beans with extra lettuce, skip the cheese and sour cream (ditto the avocado ranch sauce), but you can add paleo-friendly toppings like sliced jalapenos and extra pico and guac. If you’re feeling like red meat, swap in steak for the chicken. Fire sauce is acceptable for spicing it up.

Chick-fil-A

Chick-fil-A

This one’s easy: grilled nuggets and buffalo sauce. Yes, soybean oil, sugar, molasses, and grape juice concentrate all show up in the ingredients list for the nuggets alone, which means they are not strictly paleo, but they’re as good as you’re gonna get at this (and most other) chains. The buffalo sauce isn’t purely paleo either, but it’s the only one on the menu without corn syrup and soybean oil, so that’s something.

Subway

The namesake subs are obviously not a paleo option (because bread), but if Subway is your best or only option, they do offer several salads, which you can load up with extra veggies from their toppings bar, with oil and vinegar as dressing. You can add various meats like chicken and bacon too, but—to repeat the refrain—they may not be strictly paleo due to their cooking methods.

If you’re actually inside a fast food establishment in the first place, though, you’re probably okay with that. And if not, see some paleo recipes you can make at home.

Related Video: How to Make Paleo Almond Fudge

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20 Healthy Indulgent Snacks and Meals

Sure, most of us could eat celery sticks and lean fish protein and consider ourselves healthy, but what kind of existence would that be? Sometimes you need a little indulgence to keep you going. These 20 recipes represent a nice balance between tasty-enough-to-keep-your-interest and just-healthy-enough-to-keep-you-from-crashing.

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1. Guacamole Turkey Burgers

Chowhound

Dark-meat turkey lends juiciness and flavor, and keeps these tasty burgers lower in fat than even regular lean-beef burgers. The guacamole keeps things extra-luxurious. Get our Guacamole Turkey Burgers recipe.

2. Vegetarian Black Bean Burritos

Chowhound

A cheesy chorizo breakfast burrito can drop enough calories on you to put you in the red. This one, with beans and roasted poblanos, is rich and satisfying and won’t blow your diet. Get our Vegetarian Black Bean Burritos recipe.

3. Quinoa Breakfast Porridge with Figs

Chowhound

Lighter than oatmeal, quinoa cooks with dried figs, maple syrup, cinnamon, and nutmeg to yield a breakfast you can feel good about. Milk and a sprinkling of chopped, toasted pecans and halved figs complete this nourishing breakfast. Get our Quinoa Breakfast Porridge with Figs recipe.

4. Mustard Greens Caesar

Chowhound

Everybody loves Caesar salad, especially when it’s coated in rich, yolky dressing enriched with a ton of Parm. Thos one, with mustard greens instead of romaine, keeps overindulgence in check. Get our Mustard Greens Caesar recipe.

5. Baked Chicken Fingers

Chowhound

Baked instead of fried and coated in whole-wheat cracker crumbs, these tender chicken strips are a much healthier alternative to fast food or frozen chicken nuggets. Serve them hot out of the oven. Get our Baked Chicken Fingers recipe.

6. Spicy Turkey Chili

Chowhound

Lower in fat than beef chili, more satisfying than veggie chili, this recipe calling for ground turkey is spiked with hili powder, cayenne, cumin, and little bit of cinnamon. Get our Spicy Turkey Chili recipe.

7. Blackberry Frozen Yogurt

Chowhound

Thick Greek yogurt provides tangy goodness and a soft-serve texture without excessive butterfat. A swirl of blackberries adds plenty of sweetness, no extra-calorie toppings necessary. Get our Blackberry Frozen Yogurt recipe.

8. Carrot Chips

Chowhound

A minimum of olive oil and some carrot shavings are essentially all you need to make beautiful, crisp, and satisfying munchies that won’t leave you kicking yourself for over-indulging. Get our Carrot Chips recipe.

9. Quinoa Chowder with Spinach and Feta

Chowhound

Healthy quinoa, vegetables, and feta cheese stand in for the cream and seafood in this vegetarian soup that’s perfect for lunch or a light dinner. Get our Quinoa Chowder with Spinach and Feta recipe.

10. Grilled Fish Tacos

Chowhound

Fish tacos can be filled with either fried fish (not healthy!) or grilled fish (healthy!). Here’s the healthy version, with a citrus marinade and tangy cabbage slaw. Get our Grilled Fish Tacos recipe.

11. White Bean and Edamame Hummus

Chowhound

Regular hummus isn’t a diet breaker, but the amount of oil-rich tahini it contains can keep you from pigging out. This healthier version with cannellini beans and frozen edamame relies on a mere ¼ teaspoon of sesame oil for richness. Get our White Bean and Edamame Hummus recipe.

12. Turkey Chipotle Meatloaf

Chowhound

Ground dark-meat turkey is a juicy stand-in for beef (or veal, or pork) in this American classic with a spicy, smoky kick. Get our Turkey Chipotle Meatloaf recipe.

13. Red Lentil Pâté

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Okay, so nobody would consider vegetarian pâté a close second to traditional meat charcuterie, but this version—made from dried red lentils, cremini mushrooms, and white wine, flavored with smoked paprika—is a genuinely luxurious spread for crackers or veggie chips. Get our Red Lentil Pâté recipe.

14. Roasted Shrimp with Romesco Sauce

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Shrimp cocktails with Louie dressing are delicious but, from a diet perspective, deadly. This romesco sauce alternative provides all the luxurious texture and depth of flavor with much less fat. Get our Roasted Shrimp with Romesco Sauce recipe.

15. Mango-Raspberry Vegan Shake

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Coats your upper lip and gives you a brain freeze just like a full-fat shake, but with none of the butterfat heaviness. Mango sorbet, fresh raspberries, soy milk, and toasted coconut are al you need. Get Mango-Raspberry Vegan Shake recipe.

16. Whole Wheat Margherita Pizza

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The simple margherita (tomato, fresh mozzarella, and basil) is already an exercise in restraint. Giving it a whole-wheat crust inches up its nutritional rating. Get our Whole Wheat Margarita Pizza recipe.

17. Grilled Tofu Torta

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The Mexican torta is a thing of heft and diverse textures. Here, marinated and grilled tofu (first marinated in hot sauce) is a healthy stand-in for meat. Get our Grilled Tofu Torta recipe.

18. Easy Chicken Meatloaf

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Ground chicken makes meatloaf lighter and more delicate than the one Mom used t make. A bit of shredded aged Gouda cheese gives it just enough complex flavor. Get our Easy Chicken Meatloaf recipe.

19. Kale and Mushroom Stroganoff

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Ah, the beef stroganoffs of childhood: rich, beefy, creamy, and caloric. This vegetarian version swaps out cremini mushrooms and kale for the meat, and it’s enriched with just enough sour cream to keep it close to the original. Get our Kale and Mushroom Stroganoff recipe.

20. Vegan Macaroni and Cheese

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An indulgent-textured sauce of walnuts blended with coconut milk gives this comfort dish plenty of, well, comfort, while the addition of roasted cauliflower and broccoli florets give it a ton of nutrients and fiber. Get our Vegan Macaroni and Cheese recipe.

For more tips, tricks, and recipes, check out our healthy eating page. 

Related Video: 87 Healthy Casseroles

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