McAlister’s Deli offers a variety of nutritious choices for health-conscious diners. The restaurant’s menu features fresh ingredients and customizable options that allow customers to create balanced meals. Some of the healthiest options at McAlister’s Deli include salads with grilled chicken, vegetable-based soups, and the “Choose 2” menu that lets patrons combine half portions of different items.
The deli’s commitment to quality ingredients extends to its famous Sweet Tea, available by the glass or gallon. While some menu items can be high in sodium or saturated fat, McAlister’s provides nutrition information to help guests make informed decisions. This transparency enables customers to select meals that align with their dietary goals and preferences.
McAlister’s Deli caters to various nutritional needs with its diverse menu. From sandwiches to spuds, the restaurant offers alternatives for those seeking lower-calorie or more nutrient-dense options. By focusing on fresh produce and lean proteins, McAlister’s makes it possible for diners to enjoy a satisfying meal while maintaining a healthy lifestyle.
Understanding Nutrition at McAlister’s Deli
McAlister’s Deli provides comprehensive nutritional information for their menu items. This allows customers to make informed choices about their meals based on factors like calories, sodium, and carbohydrates.
Analyzing Nutritional Information
McAlister’s offers a nutrition guide detailing the calorie content, sodium levels, carbohydrates, and saturated fat for each menu item. Customers can find options under 500 calories, with up to 163 choices available. The deli’s use of fresh, high-quality ingredients allows for customization without sacrificing flavor.
Sodium content is an important consideration, as some items may contain high levels. Patrons watching their sodium intake should pay close attention to this information when selecting meals.
Deciphering Menu Labels
McAlister’s menu includes labels to help identify healthier options. These labels make it easier for customers to spot lower-calorie items or meals that align with specific dietary needs. Some menu items are marked as “healthy and tasty options” based on their nutritional profile.
The deli’s commitment to transparency extends to their famous Sweet Tea, with nutritional information available for both individual glasses and gallon servings. This level of detail empowers customers to make choices that fit their personal health goals and dietary requirements.
Core Menu Categories
McAlister’s Deli offers a diverse selection of freshly prepared items across several key menu categories. These options cater to various tastes and dietary preferences while maintaining the restaurant’s commitment to quality ingredients and flavorful combinations.
Signature Sandwiches
McAlister’s Deli takes pride in its sandwich offerings. The New Yorker stands out with its piled-high corned beef and pastrami. For lighter fare, the Garden Fresh Turkey Sandwich combines sliced turkey breast with crisp vegetables.
The Grilled Chicken Sandwich features tender chicken breast with toppings of choice. Meat lovers appreciate the Black Angus Club, stacked with roast beef, ham, and bacon. Each sandwich comes on freshly baked bread, with options for customization.
McAlister’s also offers vegetarian-friendly sandwiches to accommodate different dietary needs. Guests can choose from various breads, cheeses, and condiments to create their ideal sandwich experience.
Fresh Salads
McAlister’s salad menu provides nutritious and satisfying options. The Garden Salad serves as a base for adding protein or keeping it vegetarian. The Harvest Chicken Salad combines grilled chicken with dried cranberries and nuts for a sweet and savory mix.
For those seeking classic flavors, the Caesar Salad and Grilled Chicken Caesar Salad are popular choices. The Savannah Chopped Salad offers a unique blend with its grilled chicken, dried cranberries, gorgonzola, and honey roasted almonds.
The Pecanberry Salad features strawberries and candied pecans for a refreshing twist. The Chef Salad provides a hearty option with ham, turkey, and cheese atop mixed greens. All salads come with a choice of dressing on the side.
Savory Soups
McAlister’s rotates its soup selection daily, ensuring variety for frequent visitors. The Veggie Chili stands out as a hearty, meat-free option packed with beans and vegetables. It’s a satisfying choice for vegetarians and meat-eaters alike.
Broccoli Cheddar Soup remains a consistent favorite, blending creamy cheese with tender broccoli florets. Other soup options may include classics like chicken noodle or tomato basil, depending on the day.
Soups are available in cup or bowl sizes. Many guests opt to pair a cup of soup with half a sandwich or salad for a balanced meal. The soups provide warmth and comfort, especially during colder months.
Hearty Spuds
McAlister’s giant spuds, or baked potatoes, offer a unique twist on traditional fast-casual fare. The Justaspud serves as a blank canvas, allowing guests to customize with their choice of toppings.
Popular spud variations include the Spud Max, loaded with ham, turkey, bacon, and cheese. For veggie lovers, the Garden Spud comes topped with fresh vegetables and cheese. Each spud is generously sized, making it a meal in itself.
Guests can add chili, broccoli, or additional cheese to create their ideal potato dish. The spuds provide a filling alternative to sandwiches while still offering customization options. They’re particularly popular among those seeking gluten-free menu items.
Flavorful Wraps
McAlister’s wraps offer the convenience of sandwiches in an easy-to-eat format. The Grilled Chicken Wrap combines seasoned chicken with fresh vegetables and cheese in a soft tortilla. For a spicier option, the Southwest Chicken Wrap includes black bean and corn salsa.
Vegetarian guests appreciate the Veggie Wrap, packed with hummus and an assortment of fresh vegetables. The Turkey Bacon Ranch Wrap offers a classic flavor combination in a portable package.
Each wrap comes with a choice of side, such as potato chips or fresh fruit. Wraps provide a lighter alternative to sandwiches while still delivering satisfying flavors and textures.
Focus on Healthy Choices
McAlister’s Deli offers numerous options for health-conscious diners. By making informed choices, customers can enjoy flavorful meals while maintaining their dietary goals.
Low-Calorie Selections
McAlister’s menu features several low-calorie options for those watching their intake. The Savory Veggie Sandwich is a standout choice, packed with nutritious vegetables and flavor. Grilled chicken dishes often provide lean protein without excessive calories. The “Choose 2” menu allows diners to combine half portions of salads, soups, or sandwiches, effectively reducing calorie consumption.
For a satisfying meal under 500 calories, consider pairing a cup of Garden Vegetable soup with a small Greek salad. Opting for water or unsweetened tea instead of sugary beverages can further cut calories.
Reducing Sodium and Fats
Many restaurant meals are high in sodium and fats. At McAlister’s, customers can take steps to reduce these elements. Requesting dressings and sauces on the side allows for portion control. Choosing grilled meats over fried options cuts down on saturated fats.
For lower sodium intake, avoid add-ons like bacon or extra cheese. The Southwest Chicken & Avocado Salad can be a healthier choice when ordered with a vinaigrette dressing instead of creamy options.
Choosing the Right Salads and Dressings
Salads can be nutritious powerhouses or calorie bombs, depending on toppings and dressings. At McAlister’s, the Savannah Chopped Salad offers a balanced mix of vegetables and protein. To maximize nutritional value, opt for oil-based dressings like balsamic vinaigrette over creamy alternatives.
Customizing salads allows for healthier choices. Add extra vegetables for more fiber and nutrients. Skip high-calorie toppings like croutons or candied nuts. For added protein without excess fat, choose grilled chicken or turkey.
Vegetarian and Vegan Alternatives
McAlister’s caters to plant-based diets with several options. The Veggie Spud, loaded with fresh vegetables, provides a filling meal without meat. The Garden Salad can be customized for vegans by removing cheese and choosing a plant-based dressing.
For sandwiches, The Veggie with avocado on whole grain bread offers a nutrient-dense option. Vegans can request no cheese and swap mayo for mustard. Soups like the Garden Vegetable provide warm, meat-free alternatives.
Managing Portion Sizes
Controlling portion sizes is key to maintaining a balanced diet. McAlister’s “Choose 2” menu is an excellent way to sample different items without overeating. Opting for a half sandwich with a cup of soup or small salad provides variety and portion control.
Consider sharing larger items like the Spud Max with a dining partner. For solo diners, taking half of a full-sized entrée home ensures a reasonable portion while providing a second meal. Resist the urge to clean your plate if you feel satisfied before finishing.
Healthy Choice Recommendations
McAlister’s Deli offers a variety of nutritious options for health-conscious diners. From light sandwiches to fresh salads and hearty soups, there are plenty of ways to enjoy a balanced meal without sacrificing flavor.
Recommended Sandwich Selections
The Garden Fresh Turkey Sandwich stands out as a wholesome choice. It features lean turkey breast, crisp vegetables, and whole grain bread.
For a protein-packed option, consider the Grilled Chicken Club. It combines grilled chicken with fresh lettuce and tomato on a whole wheat bun.
The Jalapeno Turkey Crunch Sandwich offers a spicy kick while keeping calories in check. It includes turkey, jalapenos, and lettuce on light bread.
Vegetarians can opt for a customized sandwich with extra veggies. Ask for avocado or hummus spread instead of mayo to boost nutrition and flavor.
Suggested Salad Combinations
The Garden Salad serves as an excellent base for a nutritious meal. Add grilled chicken for protein and opt for a light vinaigrette dressing.
The Pecanberry Salad offers a unique blend of flavors. It combines mixed greens, strawberries, blueberries, and candied pecans. Choose grilled chicken as your protein and request dressing on the side.
For a Southwest-inspired option, try a custom salad with mixed greens, black beans, corn, and grilled chicken. Top it with salsa for a low-calorie dressing alternative.
Create a Mediterranean-style salad by combining mixed greens, feta cheese, olives, and grilled chicken. Drizzle with olive oil and lemon juice for a light dressing.
Soup Picks for a Balanced Diet
McAlister’s Veggie Chili is a fiber-rich option packed with vegetables and beans. It’s low in fat and high in protein, making it a satisfying choice.
The Chicken Tortilla Soup offers a flavorful, broth-based option. It’s lower in calories than cream-based soups and provides lean protein from chicken.
For a light starter, consider the Garden Vegetable Soup. It’s filled with a variety of vegetables and is typically low in calories.
Pair a cup of soup with a half sandwich or small salad for a balanced meal. This combination provides a mix of nutrients while keeping portions in check.
Baked Potato Perfection
McAlister’s Giant Spuds can be a healthy choice when topped wisely. Opt for the Justaspud and add lean protein like grilled chicken or turkey.
Load your potato with vegetable toppings such as broccoli, onions, and tomatoes. These add nutrients and fiber without excessive calories.
Choose salsa or low-fat sour cream as toppings. These provide flavor without the high fat content of cheese or regular sour cream.
For a vegetarian option, top your potato with black beans, salsa, and a small amount of low-fat cheese. This creates a balanced, protein-rich meal.
Wrap Up in Health
The McAlister’s Club Wrap offers a lighter alternative to the traditional sandwich. Ask for it on a wheat wrap for added fiber.
Create a custom wrap with grilled chicken, plenty of vegetables, and a light dressing. This allows you to control the ingredients and portion sizes.
The Turkey Melt can be made healthier by requesting it as a wrap. Choose whole wheat tortilla and ask for light cheese to reduce calories and fat.
For a vegetarian option, build a wrap with hummus, mixed greens, cucumbers, tomatoes, and other fresh vegetables. This provides a good balance of nutrients and fiber.
Customization for Health
McAlister’s Deli offers numerous options for tailoring meals to individual nutritional needs. Guests can create balanced dishes by selecting wholesome ingredients and making informed choices about portions and toppings.
Building Your Own Meal
McAlister’s provides a “Choose Two” option, allowing customers to pair smaller portions of different menu items. This flexibility helps control calorie intake while enjoying variety. Guests can select a half sandwich with a cup of soup or a side salad. Opting for whole grain bread, lean proteins like grilled chicken, and plenty of vegetables boosts nutritional value.
For potato lovers, McAlister’s offers customizable spuds. Choose a plain baked potato as a base and add toppings mindfully. Load it with vegetables and a small portion of lean protein for a balanced meal. Limit high-calorie toppings like cheese and bacon to keep the dish healthier.
Navigating Sauces and Condiments
Sauces and dressings can significantly impact a meal’s nutritional profile. McAlister’s offers several lighter options:
- Mustard (yellow or stone-ground)
- Balsamic vinaigrette
- Light ranch dressing
- Salsa
Request sauces on the side to control portions. A tablespoon of dressing is often sufficient for flavor without excess calories. For sandwiches, consider alternatives like sliced avocado or a squeeze of lemon for moisture and flavor without added sugars or unhealthy fats.
Be cautious with mayo-based sauces and creamy dressings, as these tend to be higher in calories and fat. Opt for vinegar-based options when available for a lighter touch.
Drinks and Beverages Strategy
McAlister’s Deli offers a variety of beverage options, but not all are created equal when it comes to health. Making smart choices can significantly impact calorie and sugar intake.
Smart Choices Beyond Sweet Tea
Sweet tea is a McAlister’s staple, but it packs 44 grams of sugar per serving. Opt for unsweetened tea or water as healthier alternatives. For a flavor boost, try adding lemon or lime to your drink.
McAlister’s also offers light lemonade, which has fewer calories than the regular version. Consider mixing unsweetened tea with light lemonade for a refreshing, lower-sugar Arnold Palmer.
During seasonal promotions, be cautious of specialty drinks like the Sugar Plum Sweet Tea. These often contain high amounts of sugar and calories. If you want to indulge, share with a friend or choose a smaller size.
For kids’ beverages, 1% milk provides calcium and protein without excessive sugar. It’s a nutritious choice compared to sugary sodas or fruit juices.
What to Avoid
McAlister’s Deli offers many tasty options, but some menu items can derail health goals. Being aware of high-calorie and high-sodium choices helps diners make smarter selections.
High-Calorie Traps
The Spud Max potato packs 980 calories and 66g of fat. Full-sized sandwiches like the McAlister’s Club contain 810 calories. Sweet tea adds 130 calories per 32 oz serving with 44g of sugar. The French Dip sandwich delivers 800 calories and 35g of fat.
Salads can be deceptively high in calories. The Taco Salad has 810 calories and 51g of fat. Creamy dressings add 140-290 calories per serving. Desserts like cookies (330-380 calories each) and brownies (440 calories) are calorie-dense treats.
Steering Clear of High-Sodium Options
Many menu items exceed 1000mg of sodium. The Reuben sandwich contains 3040mg – over the daily recommended limit. The Southwest Cobb Salad has 2260mg of sodium. Soups range from 750-1490mg per bowl.
Deli meats are major sodium sources. The Italian sandwich has 2590mg. Cheese and condiments further increase sodium content. Opt for lower-sodium meats like turkey or chicken. Request dressings and sauces on the side to control sodium intake.
For those with dietary restrictions, hidden sources of gluten, dairy, and other allergens may be present in dressings, breads, and other ingredients. Always check with staff about specific allergen concerns.