You’re not the only one who hits Boston Market when you’re craving meat and potatoes (plus mac and cheese…and cornbread). While most fast casual restaurants aren’t exactly the best if you’re trying to stick to a healthy diet, Boston Market apparently isn’t that bad.
“With their excellent selection of lean meats and lots of vegetable side options, Boston Market is one of my favorite grab and go dinner locations,” says Jenn Fillenworth, R.D. “They even have a ‘Healthier Choices’ page on their website that features options under 550 calories. It’s a great option for those looking to grab a quick dinner but still keep things healthy.”
But the customizable meals can be a minefield if you haven’t put some forethought into your order. Take your cues from what these four nutritionists order when they hit up Boston Market.
Courtesy of Boston Market
Winner, winner, chicken dinner. This combo is Fillenworth’s favorite, thanks to its lean protein and fiber-rich sides. “This is an excellent choice for those looking to watch calories and fat but still get their potato fix!” she says. “The garlic dill potatoes have half the calories and fat of traditional mashed potatoes, but the flavor is incredible. Trust me, you will not even miss those mashed potatoes!” Go for the white, skinless chicken and skip the cornbread.
If you’re craving a little something sweet, skip the potatoes and choose sweet corn. “The sweet corn will help satisfy your sweet tooth,” says Davidson.
Per serving: 390 cal, 11 g fat (2 g sat), 30 g carbs, 6 g sugar, 670 mg sodium, 5 g fiber, 44 g protein
Courtesy of Boston Market
While Boston Market is known for its rotisserie chicken, don’t forget the roasted turkey. Davidson recommends pairing the turkey with garlic dill new potatoes and green beans for a healthy and flavorful meal. “This meal has 33 grams of protein, which is important for muscle growth and many functions in the body,” she says. “Along with the protein from the turkey, potatoes are quite filling since they contain complex carbohydrates. This meal should keep you full for hours.”
Another option: swap the green beans for fresh steamed vegetables for added fiber and phytonutrients, says Yule. Skip the cornbread and gravy to keep calories and sodium levels reasonable.
Per serving: 360 cal, 11 g fat (4.5 g sat), 27 g carbs, 5 g sugar, 600 mg sodium, 5 g fiber, 33 g protein
Courtesy of Boston Market
Don’t want the hassle of customizing your meal? Opt for the rotisserie chicken lunch bowl. “It contains chicken, mashed potatoes, corn, and poultry gravy,” says Yule. “It is the only bowl option that is under 800 mg of sodium, offers 20 grams of filling protein, and comes in at only 390 calories.”
Per serving: 390 cal, 14 g fat (6 g sat), 44 g carbs, 8 g sugar, 790 mg sodium, 6 g fiber, 20 g protein
Courtesy of Boston Market
“For those looking for a lower-carb lunch option, the Caesar salad entrée has only 15 grams of total carbohydrate and four grams of fiber,” says Yule. “It offers a whopping 34 grams of protein and has only 430 calories, making it a good choice for someone who is looking for a light but filling entrée salad.” Since the dressing adds a good amount of sodium to the meal, ask for it on the side, so you can better control how much you use.
Per serving: 430 cal, 28 g fat (6 g sat), 15 g carbs, 4 g sugar, 850 mg sodium, 4 g fiber, 34 g protein
Courtesy of Boston Market
Soups aren’t always the most enticing option—but don’t overlook this one. “Soups and chili are often a satisfying and satiating meal option. And Boston Market’s rotisserie chicken soup is a filling choice” says Marisa Moore, R.D.N. Plus, it’s only 240 calories and packs 16 grams of protein.
Per serving: 240 cal, 9 g fat (3 g sat), 20 g carbs, 3 g sugar, 1100 mg sodium, 2 g fiber, 16 g protein
Courtesy of Boston Market
If you’re more of a rice person than potato lover, stick with this market bowl, which comes with Southwest rice and black beans. “Since black beans are low in cholesterol and high in fiber, they are excellent for heart health. It’s hard to imagine you can get a full BBQ chicken meal for only 400 calories, but Boston Market makes it possible with their healthy side options,” says Fillenworth.
Per serving: 400 cal, 12 g fat (1.5 g sat), 56 g carbs, 25 g sugar, 1190 mg sodium, 4 g fiber, 15 g protein
Courtesy of Boston Market
Sure, you have more control over your food when you cook at home but this meal is practically just as healthy. “Go for the quarter dark or rotisserie turkey meal with green beans and fresh steamed vegetables. These options deliver plenty of protein and fiber to keep you feeling satisfied until the next meal,” says Moore. And yes, it’s okay to order dark meat.
Per serving: 550 cal, 24 g fat (7 g sat), 48 g carbs, 19 g sugar, 1020 mg sodium, 7 g fiber, 32 g protein
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