Bariatric Friendly Fast Food Orders

If you’re like me, when you think of fast food you think of greasy burgers, fries, and milkshakes. Not exactly a bariatric-friendly experience!

However, with the rise of health-conscious consumers, many fast-food chains have started offering healthier options that are bariatric-friendly. Thank goodness!

Of course, food quality and cost savings are far better with meal planning and eating your protein-first meals at home. It’s helpful to have options where you can grab a meal with a friend or on a trip, but if you find yourself relying on fast food too often check out this blog series on finding your meal planning style. 

In this article, we’ll explore the best bariatric-friendly fast food options that keep you on track with high-protein meals without too much fat or carbohydrate.

What makes a Fast Food meal Bariatric-Friendly?

After undergoing bariatric surgery, it’s important to maintain a healthy diet to support weight loss and overall health. This means avoiding high-calorie, high-fat, and high-sugar foods, which are often found in traditional fast food options. Blah!

However, with busy schedules and on-the-go lifestyles, it’s not always possible to prepare healthy meals at home. While I’d love to support you in establishing a rhythm with healthy food that works for your busy life, it’s also helpful to know bariatric-friendly fast food options.

When looking at menus for your best option, look for more lean meats. Turkey or chicken breast over sausage, for example. Also, look for options that are not breaded or fried.

You can eat the insides of wraps or sandwiches to focus on the protein and not the bread. Of course, this makes food journaling harder, but the best guess is fine! You can also substitute the side dish for vegetables or fruit instead of fries or chips.

Premier Access Members to Bariatric Food Coach have access to my dining-out guide and my behind-the-scenes tutorial on how I break down a restaurant menu and find the best orders!

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Best Bariatric-Friendly Fast Food Options

Chipotle

Chipotle is often an available restaurant and offers fresh ingredients. Their kids menu offers a build-your-own option making it ideal for bariatric portion sizes.

Fill the kid’s tray with lean protein such as chicken, barbacoa, steak, or sofritas (tofu)

Add vegetables (fajita vegetables are my favorite) and salsa but skip the rice or chips.

Chick-fil-A

Chick-fil-A is a popular fast-food chain known for its chicken sandwiches and waffle fries. While their menu may seem limited for those who have undergone bariatric surgery, the grilled nuggets are a high-quality option.

Grilled Nuggets (5 pieces): 15.5 grams protein, 0.6 grams carb, 1.9 grams fat

Pair the grilled nuggets with a side salad or fresh fruit. Look for lower-calorie dipping sauces like buffalo sauce at 25 calories.

Bonus: for a bariatric-friendly fast food breakfast order their egg white grill and eat the insides for 28 grams of protein.

Skip the Greek Yogurt parfait. It looks like a good protein option but is much higher in carbs than protein and has a slider food texture.

Panera

Panera can be a tricky restaurant because it will make foods appear healthier than they are. Truth be told, there is a limited amount of orders that are high in protein but lower in fat and carbohydrate.

My order suggestions: Green Goddess salad with dressing on the side or a bowl of turkey chili. Fruit cup or apple on the side if you please.

Jimmy John’s

While many sub-shops will allow you to put the insides of a sandwich in a bowl or lettuce wrap, Jimmy John’s seems to be the first one to start the trend.

You can order any sandwich as an “unwich” but look for meats that are lower in fat like turkey breast or roast beef. Substitute mustard for mayo, they offer yellow mustard or Grey Poupon®.

Starbucks

When it comes to food, the options will be quite limited at Starbucks. You could look for the sous vide egg (egg white and bell pepper) if available. Sometimes they have a protein box with a boiled egg but may contain bread you’ll want to skip.

As for drinks, the more black your coffee or tea is, the better!

If you don’t tend to go for Americanos, you can test out different orders using sugar-free syrups and lower-calorie milks like almond.

A couple of examples:

A tall chai tea latte with almond milk, one pump chai, two pumps sugar-free vanilla, a shot of blonde (or skip for no caffeine) = about 60 calories

Tall iced coffee with two pumps of sugar-free vanilla, add light cream or sugar-free syrup

While the above options are great for those who have undergone bariatric surgery, it’s important to keep in mind that not all fast food options are created equal. By the way, Sonic has nothing on their menu I can reasonably recommend!

Here are some tips for making any fast food option bariatric-friendly:

Opt for grilled or baked options instead of fried
Look out for kids’ meals – even though the portions are small they are often not bariatric-friendly
Ask for sauces and dressings on the side
Look for veggies
Skip the high-calorie toppings like cheese and bacon

Know before you go

If you have the luxury of knowing where you are going ahead of time,  you’ll get a chance to review the menu in advance. Once you get to a restaurant, the sights and smells around you can quickly impact your decision. Consider mobile ordering if it helps you place the order in advance before you get tempted to change!

Just because you’ve undergone bariatric surgery doesn’t mean you have to give up fast food completely. With the rise of health-conscious consumers, many fast-food chains have started offering healthier options that are bariatric-friendly. By choosing wisely and making small adjustments, you can still enjoy your favorite fast food while maintaining a healthy lifestyle.