Eating out in the UK can feel tricky when you want something tasty but also healthy. Many people think of fast food as greasy, heavy, and not good for your diet. But today, chains like Nando’s, LEON, Itsu, even KFC, are adding lighter meals that give you flavour without the guilt.
When I first tried to eat healthier at Nando’s, I looked up nando's nutritional information and found everything explained clearly, which made it much easier to choose the right plate. Seeing calories, protein, and fat written down helps more than guessing.
Eating healthy doesn’t mean boring food. It simply means making smarter swaps. Pick grilled chicken instead of fried, choose water instead of a fizzy drink, and keep sauces in small amounts. A balanced plate should fill you up, give protein, and not overload you with sugar or oil.
In the UK, NHS says that more than 60% of adults are overweight. That’s why restaurants are slowly shifting, offering meals that feel satisfying but don’t blow your daily calorie count.
Nando’s is famous for its flame-grilled chicken, and that’s where the best healthy picks are.
When comparing grilled options, I also reviewed several chains earlier, including Nando’s, LEON, and Honest Burgers. You can read my detailed review of the best grilled chicken meals in the UK for a closer look at taste, prices, and my personal ratings.
| Dish | Calories (kcal) | Protein (g) | Why it Works |
|---|---|---|---|
| Butterfly Chicken | ~350 | ~32 | Lean, filling, smoky flavour |
| Quarter Chicken | ~300 | ~28 | Smaller, simple, high protein |
| Grilled Chicken Breast | ~290 | ~30 | Light, works well with rice or salad |
| Mixed Leaf Salad (side) | ~70 | ~3 | Fresh, low calorie |
| Corn on the Cob (side) | ~170 | ~5 | Sweet, fibre-rich, fun to eat |
| Spicy Rice (side) | ~250 | ~6 | Carbs with a mild kick |
(Values checked August 2025, can vary by branch and portion size.)
I remember ordering the Butterfly Chicken with corn and salad, and it actually felt like a proper dinner, not a diet plate. Smoky, tender, and light enough that I didn’t feel heavy after.
LEON – Their Chargrilled Chicken Mezze Box is a popular choice. Around 450 kcal, fresh slaw, hummus, and brown rice make it colourful and filling. Sometimes the chicken is a little dry, but the balance of textures works well.
Itsu – The Chicken Teriyaki Rice Bowl is about 500 kcal. The glaze is sweet, so a bit higher in sugar, but it’s light, warm, and easy to eat on a quick lunch break.
KFC – Not always known for healthy meals, but their Grilled Chicken Rice Box is one of the better options. At around 400 kcal, it’s affordable, though it doesn’t have that strong grilled taste like Nando’s.
The demand for better meals is growing. More customers are asking for lighter plates, more protein, and clear labels. Prices sometimes rise, and that’s partly due to better quality ingredients, rising food costs, and inflation in the UK.
Still, these meals show that eating out doesn’t have to mean eating bad. Chains like Nando’s are proving that fast food can be flavourful, balanced, and not too heavy.
If you want to stay healthy while eating out, Nando’s is one of the best choices. Their grilled chicken, custom sides, and clear nutrition details make it easier to build a lighter plate. LEON and Itsu are solid too, though sometimes smaller in portions, while KFC gives budget-friendly options but not as much flavour.
For me, Nando’s wins because it lets you enjoy smoky, grilled chicken without losing track of your health goals. And the next time you eat out, check the menu, compare options, and enjoy a meal that feels good during and after.