Eating Healthy When Dining Out Without Soy, Dairy, or Peanuts–these are the best fast food picks that won’t cause breakouts.
Maintaining a healthy diet while dining out can be a challenge, especially when avoiding common allergens like soy, dairy, and peanuts. However, with some careful planning and smart choices, you can enjoy delicious meals without compromising your dietary needs. Here are some tips and restaurant recommendations to help you navigate dining out healthily and allergen-free.
General Tips for Dining Out
Choose Grilled or Baked Options: Opt for grilled or baked proteins like chicken or fish instead of fried options, which often contain soy, dairy or peanut oil.
Customize Your Order: Most restaurants allow customization. Ask for no cheese or sauce containing soy, dairy, or peanuts.
Check Ingredients: Review ingredient lists prior to going out or ask staff about allergen information to avoid hidden soy, dairy, and peanut ingredients.
Our Fast Food Picks That Won’t Cause Breakouts
Here are a few restaurant chains known for offering healthier alternatives and accommodating dietary preferences, including avoiding soy, dairy, and peanuts:
Chipotle Mexican Grill
Options: Chipotle allows you to build your own bowl or salad, skipping dairy (like cheese and sour cream) and opting for soy-free protein options like grilled chicken or steak. Their guacamole is usually dairy-free and peanut-free.
Customization: You can customize your order to exclude any ingredients that contain soy, dairy, or peanuts. Chipotle provides detailed allergen information on their website and in stores.
Panera Bread
Options: Panera offers a variety of salads, soups, and sandwiches. They have a “You Pick Two” option where you can pair a half-salad with a soup or sandwich.
Customization: Many items can be customized to omit cheese or sauces that contain soy, dairy, or peanuts. Panera also provides allergen information on their website.
Shake Shack
Options: Shake Shack offers burgers, chicken sandwiches, and hot dogs. They have a lettuce wrap option instead of a bun, which can help avoid soy and dairy.
Customization: You can ask for no cheese or special sauce to avoid dairy and soy. Be sure to ask about peanut oil to avoid any issues with peanuts.
MOD Pizza
Options: MOD Pizza allows you to build your own pizza or salad. They offer dairy-free cheese options and a variety of toppings, including soy-free proteins like chicken and sausage.
Customization: You can specify your dietary preferences when ordering. MOD Pizza also provides allergen information to help you avoid peanuts.
Chick-fil-A
Options: Chick-fil-A has grilled chicken options that are typically soy and dairy-free. They offer salads and fruit cups as healthier alternatives.
Customization: You can ask for no cheese or sauce on sandwiches to avoid dairy. Chick-fil-A uses peanut oil for frying, so be sure choose grilled chicken only and no french fries.
Subway
Options: Subway offers a range of sandwiches and salads. You can choose from a variety of vegetables and lean proteins like turkey or chicken.
Customization: You can skip cheese and choose dressings that are soy, dairy, and peanut-free, like oil and vinegar or mustard. Subway provides allergen information to help guide your choices.
Additional Tips for Avoiding Peanuts
Ask About Peanut Oil: Some restaurants use peanut oil for frying. Always inquire about the type of oil used to avoid accidental exposure.
Check Dessert Ingredients: Peanuts are often used in desserts. Be cautious with baked goods, ice cream, and other sweets, and ask about ingredients before ordering.
Conclusion
Eating out with dietary restrictions requires a bit more effort, but it doesn’t mean you have to sacrifice taste or health. By choosing the right restaurants and customizing your orders, you can enjoy delicious, allergen-free meals. Always communicate your dietary needs clearly to restaurant staff and utilize available resources like allergen guides and ingredient lists to make informed choices. With these tips, dining out can be both safe and enjoyable, no matter your dietary restrictions.