When I’m looking for a quick restaurant lunch, I don’t want another greasy burger and fries. Something lighter and healthier sounds a whole lot better for sustenance on a busy day. And if it can be affordable and taste good, too? Well, that’s the ultimate package.
It’s tough to find a fast-food that fits this magical unicorn description of fast, healthy, and cheap. There’s one I’m happy to recommend as a nutritionist: Salad and Go. This fast-growing drive-thru-only chain offers fresh, healthy salads, wraps, soups, breakfast burritos, and signature house-made lemonades at less than $8 per item.
Started in Arizona, Salad and Go has put down roots in three more western states: Nevada, Texas, and Oklahoma. If you’ve got one near you, it’s worth checking it out for a healthy breakfast, lunch, or dinner, especially compared to most burger joints. I’m here to share the best and worst orders on the chain’s menu.
Read on, then check out The #1 Healthiest Order at 7 Popular Salad Chains.
Salads & Wraps
Best: Thai Salad
Nutrition:
Calories: 180
Fat: 2.5 g (Saturated fat: 1g)
Sodium: 520 mg
Carbs: 16g (Fiber: 4g, Sugar: 6g)
Protein: 24g
You’d be hard-pressed to find another fast-food meal that boasts this many veggies. Salad and Go’s Thai salad starts with a bed of romaine lettuce, which gets topped with carrots, bell peppers, cucumbers, cabbage, and your choice of protein (tofu, chicken, or steak). It’s a solid choice for veggie-ing up your day.
Best: Jalapeño Ranch Salad
Nutrition:
Calories: 410
Fat: 22g (Saturated fat: 4g)
Sodium: 970mg
Carbs: 19g (Fiber: 2g, Sugar: 7g)
Protein: 31g
A south-of-the-border salad with an extra kick, the Jalapeño Ranch salad is another veggie-packed option. Corn, tomatoes, and pickled onions give this one color and crunch. Ask for it without bacon to cut back on calories and sodium.
Best: BBQ Ranch Salad
Nutrition:
Calories: 400
Fat: 18g (Saturated fat: 5g)
Sodium: 930mg
Carbs: 32g (Fiber: 2g, Sugar: 4g)
Protein: 32g
Who’s a fan of the unique sweet-and-savory combo of ranch dressing and barbecue sauce? (Raises hand.) Even with sweet barbecue sauce, this classic salad nets just 4 grams of sugar, while adding black beans makes it one of Salad and Go’s highest-protein salads.
Best: Greek Salad
Nutrition:
Calories: 280
Fat: 12g (Saturated fat: 5g)
Sodium: 1,270mg
Carbs: 15g (Fiber: 2g, Sugar: 5g)
Protein: 27g
Anywhere you go, Mediterranean-themed entrees are often among the healthiest due to fresh veggies, antioxidant-rich oils, and lean proteins. That’s the case with the Greek salad (or wrap) at Salad and Go. Even with a portion of chicken, it provides only 280 calories. Just watch out for the sodium on this one—it’s high at 1,270 milligrams.
Best: Caesar Salad
Nutrition:
Calories: 290
Fat: 10g (Saturated fat: 3.5g)
Sodium: 860mg
Carbs: 53g (Fiber: 3g, Sugar: 4g)
Protein: 32g
A Caesar salad that garners a spot among the healthiest choices? Yep, you read that right. Though it doesn’t load you up on veggies like some of Salad & Go’s choices, the Caesar is surprisingly low-calorie and even the lowest-fat of all the chain’s salads. Who knew?
Roasted Autumn Salad
Nutrition:
Calories: 460
Fat: 16g (Saturated fat: 4g)
Sodium: 990mg
Carbs: 54g (Fiber: 8g, Sugar: 31g)
Protein: 30g
This salad is my personal favorite on Salad and Go’s menu. I’m only too happy to point out that it’s brimming with tender sweet potatoes and roasted Brussels sprouts, which provide antioxidants and micronutrients like potassium, vitamin A, and vitamin C. Between these veggies, pecan pieces, dried cranberries, and a bed of romaine, you’ll also get a sizable 8 grams of fiber from this salad. Consider going easy on the dressing to keep sugar to a minimum.
Worst: Cobb Salad
Nutrition:
Calories: 510
Fat: 33g (Saturated fat: 7g)
Sodium: 1,110mg
Carbs: 14g (Fiber: 2g, Sugar: 5g)
Protein: 37g
When you add blue cheese crumbles, bacon, eggs, and avocado, you’re bound to rack up some extra calories and saturated fats. Salad and Go’s Cobb has the most calories, fats, and saturated fats of any salad on the menu. Then again, it’s low in carbs. If you’re on a keto or other low-carb diet, this one might be your best bet.
Worst: Buffalo Chicken Salad
Nutrition:
Calories: 410
Fat: 15g (Saturated fat: 3g)
Sodium: 2,100mg
Carbs: 64g (Fiber: 4g, Sugar: 12g)
Protein: 37g
Like most foods with “Buffalo” in the title, this salad has sodium up the wazoo. Its 2,100 milligrams provide 91% of the recommended daily target of 2,300 milligrams. So even though it’s not terribly high in calories, fat, or saturated fat, I can’t recommend it as a healthy choice, especially for anyone with high blood pressure (which is 48% of us, according to the CDC).
Breakfast Burritos
Best: Mediterranean Burrito
Nutrition:
Calories: 480
Fat: 23g (Saturated fat: 7g)
Sodium: 870mg
Carbs: 49g (Fiber: 0g, Sugar: 2g)
Protein: 19g
Remember what I said about anything Mediterranean usually making a good choice? This holds true for Salad and Go’s breakfast burrito, too. Spinach and avocado mean you’ll get a serving of veggies at breakfast. Plus, this Med-themed option is the only breakfast burrito without processed meat.
Best: Southwest Burrito
Nutrition:
Calories: 480
Fat: 22g (Saturated fat: 7g)
Sodium: 880mg
Carbs: 46g (Fiber: 0g, Sugar: 1g)
Protein: 24g
When you order the Southwest breakfast burrito, poblano peppers will wake your taste buds up, stat. Besides being nice and spicy, these peppers are rich in antioxidants and capsaicin, a plant compound associated with reduced inflammation. It’s also got eggs, turkey sausage, and pepper jack cheese.
Remember to order this lower-calorie burrito with a side of salsa verde or regular salsa. For 15 calories or fewer, you’ll add nutritional value.
Worst: Turkey Sausage, Egg, and Cheese Burrito
Nutrition:
Calories: 560
Fat: 27g (Saturated fat: 9g)
Sodium: 960mg
Carbs: 45g (Fiber: 0g, Sugar: 1g)
Protein: 31g
This burrito starts your day on a high note, protein-wise, with 31 grams. But overall, it’s not the best choice due to high saturated fat, sodium, and total calories. Try adding a la carte veggies like spinach, avocado, or tomatoes to boost its nutrition.
Worst: Bacon, Egg, and Cheese Burrito
Nutrition:
Calories: 580
Fat: 29g (Saturated fat: 10g)
Sodium: 1,430mg
Carbs: 46g (Fiber: 0g, Sugar: 2g)
Protein: 32g
What you see is what you get with the Bacon, Egg, and Cheese breakfast burrito. In other words, this hefty breakfast is merely bacon, scrambled eggs, and pepper jack cheese rolled up in a tortilla. Since it doesn’t come with any healthful ingredients like fruits, veggies, or whole grains, it’s not a great way to start your morning.
Worst: Fiesta Burrito
Nutrition:
Calories: 650
Fat: 31g (Saturated fat: 8g)
Sodium: 1,320mg
Carbs: 67g (Fiber: 1g, Sugar: 3g)
Protein: 27g
I’ll grant that the addition of potatoes and salsa to the Fiesta burrito gives it some nutritional brownie points. Otherwise, there’s not a lot to like in this Mexican-style choice. It’s the most calorie-dense and fat-heavy of all Salad and Go’s burritos. If you order this one for breakfast, consider saving half for lunch.
Worst: Traditional Burrito
Nutrition:
Calories: 560
Fat: 25g (Saturated fat: 8g)
Sodium: 1,790mg
Carbs: 57g (Fiber: 0g, Sugar: 3g)
Protein: 26g
As you might expect with a name like Traditional, this burrito contains a mix of bacon, eggs, potatoes, and cheese. Tasty? Sure. But also sky-high in sodium with zero fiber? Yeah, that, too.
DrinksÂ
Best: Mango Green Tea
Nutrition (Per 24 ounces):
Calories: 0
Fat: 0g (Saturated fat: 0g)
Sodium: 20mg
Carbs: 0g (Fiber: 0g, Sugar: 0g)
Protein: 0g
It’s hard to go wrong with green tea. Known for its moderate caffeine content and ample antioxidants, it’s a zero-calorie pick-me-up with tons of potential health benefits, from lowering cardiovascular disease risk to mitigating arthritis symptoms. Salad and Go’s unsweetened version is naturally infused with hints of fruity mango, so you don’t even need to add sugar.
Best: Cold Brew Coffee
Nutrition (Per 24 ounces):
Calories: 0
Fat: 0g (Saturated fat: 0g)
Sodium: 25mg
Carbs: 0g (Fiber: 0g, Sugar: 0g)
Protein: 0g
On a warm day, doesn’t a chilly coffee drink just hit the spot? Fortunately, Salad and Go’s cold brew is free of added sweeteners (and other extras), so you can have your caffeine for zero calories, carbs, and grams of sugar.
Worst: Traditional Lemonade
Nutrition (Per 24 ounces):
Calories: 260
Fat: 0g (Saturated fat: 0g)
Sodium: 20mg
Carbs: 68g (Fiber: 0g, Sugar: 64g)
Protein: 1g
With their vitamin C and potassium content, citrus fruits like lemons can absolutely be part of a healthy diet. But when you add as much sugar as it takes to make lemonade, the health factor of citrus juice begins to slip—a lot. Skip Salad and Go’s Traditional Lemonade and its 64 grams of sugar.
Worst: Frozen Strawberry Lemonade
Nutrition (Per 24 ounces):
Calories: 230
Fat: 0g (Saturated fat: 0g)
Sodium: 20mg
Carbs: 62g (Fiber: 0g, Sugar: 58g)
Protein: 1g
Another beverage that’s more of a dessert than a drink is the Frozen Strawberry Lemonade. Loaded with sugar (and little else), this one is likely to spike your blood sugar and add almost as many calories as some of Salad and Go’s entrees. If you’d like a sweet drink to wash down your salad, try the cucumber mint Arnold Palmer. It’s got 90 calories compared to this one’s 230.
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