Show It used to be that if you were a plant-based eater, you had to resort to a lame salad when you found yourself at a fast-food restaurant. You may have paired it with French fries, apple slices, or a drink and hoped you wouldn’t be starving in an hour. But fast-food restaurants have finally got the memo that their customer base isn’t just coming through for a burger, fried chicken, or a beef taco. Many fast-food restaurants now have vegan options and are coming up with creative, delicious ways to get more greens on the menu. Some of the ways they are vegan and vegetarian fast food options are through the companies providing them with the products: mainly Beyond Meat and Impossible Foods. Here, Jessica Cording, RD, author of The Little Book of Game Changers, shares her thoughts on some of the newest developments you’ll see on national fast food restaurant menus as well as what to skip and what to try. “I think it's great that there are more of these options available for people who want to eat a more plant-based diet – especially for people who travel a lot for work or live in areas where there may not be a lot of options other than fast food establishments,” says Cording. Just keep in mind with all of these menu items that just because something is vegan, doesn’t mean it's healthy, she adds. How to Order Vegan at Fast Food Chains1. Burger KingTurns out there’s a lot more to rely on than a salad if you’re eating vegan.
“You still want to be thinking about having a balanced meal because one thing that is really important for promoting overall health is having stable blood sugar,” says Cording. “So if you’re eating French fries and hash browns, they're vegetarian, they're plant-based, but you're not really giving your body a whole lot besides carbs to work with.” With a MorningStar Farms burger, you’re getting protein from the burger and carbohydrates from the bun, so you probably don’t need fries, suggests Cording. Stick with a side salad instead. 2. White CastleKnown for its mini square-shaped sliders, this hamburger chain jumped on the vegan bandwagon at some participating locations.
“I think the brands like Impossible Meat and Beyond Meat are a step in the right direction,” says Cording. “The fact that they're becoming more widely available is good. I think the people who like to eat those products at home will like that they can find them in more establishments. And in terms of taste, texture, I think that they're definitely a step above some of the older generation of veggie burgers.” 3. Taco BellThis fast-food restaurant may have been one of the first you frequented while transitioning to vegan eating. That’s because Taco Bell has eight million vegetarian combinations and sells 350 million vegetarian items a year through menu substitutions or ordering off their vegetarian menu. In fact, they were the first quick-service restaurant to offer American Vegetarian Association (AVA) certified food options.
Be wary of vegetarian menu items that consist of a lot of cheese and rice, says Cording. “I usually tell clients that if they are eating vegan at Taco Bell to create a power bowl with black beans and doctor it up with some guacamole, lettuce, tomatoes, and salsa for a good combo of protein, fat, and carbs.” 4. Carl’s Jr.Another brand synonymous with beef burgers, Carl’s Jr. offers several vegan options for veggie and plant lovers.
“I think having an option of all the fixings without the burger like in their Guacamole Thickburger is a good workaround, especially if someone doesn’t want to eat a soy-based burger,” says Cording. “I'm not saying it's a healthy option necessarily, because it's still a very caloric meal and high in sodium, but that said if someone wants to skip the burger but they still want to have that burger experience and all of those flavors, this is a creative option.” 5. Del TacoThis was the first national Mexican fast-food chain to offer Beyond Meat at the company’s 580 restaurants across the country.
“With any of these menu items, know that you’re getting a very high sodium meal,” says Cording. “So, see where you can be mindful of reducing your sodium intake the rest of the day.” 6. StarbucksFrom the time it started offering breakfast sandwiches in 2006, the coffee conglomerate became a competitor in the fast-food space. You can get your favorite hot and cold beverages made with almond, coconut, or oat milk but there are also plant-based food options available.
“I don't think [any] of these fast food plant-based products should be the backbone of your diet and they shouldn’t be part of a daily diet because they are processed foods,” says Cording. In general, Cording says you’re better off basing your plant-based diet on natural, whole foods but when you’re in a rush or have limited options on the go, these menu items can help you stick to your plant-based lifestyle when you’re running limited on time or healthy eating options around you. 7. Chick-Fil-AWith a name that includes chicken in the title, you're not going to find an overwhelming amount of vegan options on the menu, but if you're in a pinch, there are a few ways to satisfy your vegan cravings.
8. ChipotleIt's no surprise that Chipotle makes this list of vegan-friendly fast-food spots. With a super customizable menu, it's easy to see how you could effortlessly put together unlimited plant-based menu options.
9. SubwayDue to Subway's lack of vegan and plant-based protein options, you'll have to puzzle together a veggie-filled sandwich, but that doesn't mean it can't be done!
10. QdobaWith a highly-customizable menu like Chipotle, Qdoba also has a wealth of vegan options, although the Tex-Mex chain is lacking when it comes to plant-based dairy alternatives, it does offer Impossible Meat for an easy protein swap. Here is everything they do offer:
11. Panda ExpressIn the last year, Panda Express has branched out into plant-based dishes, partnering with Beyond Meat to make more vegan dishes. Here are some of the chain's greatest plant-based hits:
12. FatburgerVisit the All-American eatery Fatburger for decadent burgers, crispy fries, and milkshakes that even plant-based eaters can enjoy. In recent years, the chain has upped its plant-based offerings and now boasts a healthy amount of menu options for vegetarians or vegans.
13. Panera BreadAlthough vegetarians will have an easy time finding a meal at Panera Bread, it's a bit trickier for those who avoid dairy, as every meatless menu option tends to include cheese. Here's how you can eat vegan at Panera.
14. DunkinDunkin Donuts has been on a plant-based roll lately, adding several food items to its menu that are filling options when you're in a pinch. Besides all of its dairy-free drink options, here's what you can eat at Dunkin as a plant-based diner.
15. McDonald'sMcDonald's has received criticism in recent years for its lack of meatless options (even its fries are cooked in animal fat!) but has answered critics by debuting the McPlant. Here's what else is vegan at McDonald's
Bottom Line: Most major fast-food chains have a few vegan-friendly options on their menu.If you're unsure if something is vegan, ensure to ask the employees about ingredients and cross-contamination. For more plant-based eats near you, visit The Beet's Find Vegan Near Me category. |