You can still eat healthy while eating out! A guide to the healthiest items to order off the Boston Market menu. Includes nutritional info.
You’re trying your best to eat healthy, stay on track with your goals, cook at home more, and keep your food budget in check. But, life can get really hectic and preparing 3 plus meals a day… day after day… can be a drag. So, once in a while, you decide to dine out, pick-up take-out, or run through the drive-thru.
Armed with a little knowledge you can still eat out and maintain a healthy lifestyle! I’ve got you covered!
Boston Market is best known for its homestyle meals with yummy side options. I usually crave it in the fall and winter when I’m in the mood for “comfort food”. Their family meals come in handy once in a while too.
The Boston Market website is very transparent in regards to the nutritional information for all of their menu items. They make it very easy by providing a Nutrition Calculator and a Complete List of Meals 550 Calories and Less that you can print out.
After studying all the info, I’ve gathered some of the healthiest meals to enjoy at Boston Market. Stick to these if you’re interested in making healthy choices…
Stick to white or dark rotisserie chicken (ideally skinless) and turkey breast.
Quarter White Chicken Breast with Fresh Steamed Veggies and Sweet Corn, Optional Dessert: Chocolate Brownie
Total for Meal (not including dessert): 470 Calories, 21.5 g Total Fat, 755 mg Sodium, 26 g Total Carbs, 8 g Fiber, 12 g Sugar, 48 g Protein
Skip the cornbread and instead treat yourself to a brownie (the best dessert option on the menu… see below).
If available, request Skinless Chicken Breast and save 60 Calories, 6 g of
Roasted Turkey Breast with Fresh Steamed Veggies, Garlic Dill New Potatoes and Cornbread
Total for Meal: 500 Calories, 13 g Total Fat, 780 mg Sodium, 60 g Total Carbs, 5 g
Consider dumping the New Potatoes and doubling up on Steamed Veggies to cut carbs and calories even further.
A side of cornbread is 160 Calories, 3 g Total Fat, 220 mg sodium, 31 g Total Carbs, 12 g Sugar, and 2 g Protein.
F.Y.I. The Least Healthy Meals (not including sides): 1/2 Rack St. Louis Style BBQ Ribs (860 Calories, 64 g Total Fat, 1,920 mg Sodium, 23 g Total Carbs) and Chicken Pot Pie (750 Calories, 42 g Total Fat, 1,780 mg Sodium, 64 g Total Carbs)
The best choice for a healthy side at Boston Market is Steamed Veggies (60 Calories, 3.5 g Total Fat, 40 mg Sodium, 7 g Total Carbs, 3 g Fiber, 3 g Sugar, 2 g Protein ). Sorry, but the Sweet Potato Casserole is the unhealthiest side choice (440 Calories, 12 g Total Fat, 210 mg Sodium, 83 g Total Carbs, 4 g Fiber, 53 g Sugar, 3 g Protein).
Stick to chicken or turkey and skip the mac & cheese and meatloaf.
Rotisserie Chicken Bowl with Mashed Potatoes, Sweet Corn and Poultry Gravy
Total for Meal: 510 Calories, 18 g Total Fat, 1,020 mg Sodium, 51 g Total Carbs, 8 g
The ultimate comfort bowl, but unfortunately very high in sodium. Still a better choice than some other meals on the menu.
Stick to the “Pick Two” option and enjoy half a sandwich with a healthy serving of veggies.
Roasted Turkey Carver Half with Fresh Steamed Veggies
Total for Meal: 540 Calories, 31.5 g Total Fat, 1,000 mg Sodium, 44 g Total Carbs, 5 g Fiber, 5 g Sugar, 25 g Protein
This is a very tasty sandwich! The herbed mayo has the flavor of stuffing. Just be sure to stick to a half… the whole sandwich contains 970 calories, 73 g of carbs, and 1,930 mg sodium (yikes!).
Skip the salads. I love a veggie-filled healthy salad, but the number of calories, fat
The soups are just too high in sodium. Chicken Noodle has 1,100 mg.
Out of the 7 options for dessert at Boston Market, the Chocolate Brownie is by far the best choice.
340 Calories, 14 g Total Fat, 180 mg Sodium, 53 g Total Carbs, 3 g Fiber, 39 g Sugar, 5 g Protein
We all know dessert is not exactly “healthy”, but if your sweet tooth is calling, this chocolate brownie will definitely satisfy. It is very rich and could definitely be split with a friend or family member. Or, enjoy half now and save the other half for later. A Chocolate Chunk Cookie is the 2nd best choice at 370 calories.
F.Y.I. The worst dessert at Boston Market… Carrot Cake (730 Calories, 35 g Total Fat, 520 mg Sodium, 99 g Total Carbs, 79 g Sugar – that’s 20 teaspoons of sugar).
To help you stay on track with your healthy goals…
- Drink water! You’ll save money plus avoid extra calories and sugar.
- If possible, order online and pick-up. You’re apt to make healthier choices and avoid the temptation of changing your mind when you’re on the spot ordering at the restaurant.
- Watch your sodium intake, especially if you have high blood pressure. Restaurants like Boston Market love to pile on the sodium. The American Heart Association recommends no more than 2,300 mg per day for adults with a more ideal intake of 1,500 mg per day.
Healthy Meals at Boston Market:
- Quarter White Chicken Breast (skinless) with Fresh Steamed Veggies and Corn
- Roasted Turkey Breast with Fresh Steamed Veggies, Garlic Dill New Potatoes, and Cornbread
- Rotisserie Chicken or Turkey Breast Bowl with Mashed Potatoes, Sweet Corn and Poultry Gravy
- Roasted Turkey Carver Half with Fresh Steamed Veggies
Best Dessert Option: Chocolate Brownie