What to Order at True Food Kitchen: A Dietitian’s Guide
Quick summary
True Food Kitchen has a reputation for being one of the healthier restaurant chains out there, but that doesn’t mean that choosing what to order is always straightforward. Between the salads, bowls, pizzas, burgers, brunch dishes, and sides on the menu, there are still lots of decisions to make.
Whether you’re grabbing lunch, meeting friends for dinner, stopping in for weekend brunch, or just staring at the menu wondering what to order, I’ve done the scrolling for you. These are the True Food Kitchen orders I’d recommend as a dietitian, plus a few simple tips for customizing your meal to fit your nutrition goals.
Best True Food Kitchen orders at a glance
| Menu item | Calories | Protein | Why I like it | |
|---|---|---|---|---|
| Best overall | Grilled Sustainable Salmon | 650 | 37g | great balance of protein, whole grains, vegetables, and omega-3 fats |
| Best starter | Edamame Dumplings | 430 | 20g | a protein-packed starter that’s more satisfying than the average appetizer |
| Best salad | Chopped Salad | 640 | 15g | lots of variety from vegetables, fruit, farro, nuts, and seeds; add protein for a heartier meal |
| Best bowl | Teriyaki Quinoa Bowl | 510 | 12g | 12g fiber and relatively lower sodium than many other bowls; add protein |
| Best high-protein order | Chinese Chicken Salad | 860 | 53g | loaded with protein and a variety of vegetables; order dressing on the side to help manage sodium |
| Best brunch item | Farmers Market Scramble | 830 | 39g | a more balanced protein-to-calorie ratio than carb-heavy brunch options like pancakes |
| Best vegetarian order | Spaghetti Squash Casserole | 560 | 25g | a satisfying meatless entrée with a strong protein-to-calorie balance and relatively low sodium |
| Best vegan order | Ancient Grains Bowl | 620 | 13g | a colorful mix of whole grains, vegetables, avocado, nuts, and seeds; add tofu for more protein |
What makes a balanced order at True Food Kitchen?
Next time you order at True Food Kitchen (or any restaurant), look for a meal that checks a few key nutritional boxes: a satisfying source of protein, some fiber-rich carbs, and healthy fats. Here’s what I look for when building a balanced order:
- Protein: For a main meal, I’d recommend sticking to an option with at least 20-30 grams of protein to help keep you satisfied. Options like salmon, chicken, tofu, eggs, and edamame can help you get there.
- Fiber: Aim for at least 5 grams of fiber per meal when possible. Whole grains, legumes, vegetables, fruit, nuts, and seeds are all easy ways to boost fiber.
- Vegetables: As a general rule of thumb, I like to see at least 1-2 servings of vegetables in a meal, but of course, more is always welcome.
- Healthy fats: Ingredients like avocado, nuts, seeds, and olive oil add flavor and staying power.
- Sodium: This is one place where restaurant meals can really vary. The Dietary Guidelines recommend limiting sodium to 2,300 milligrams per day, so I like to look for meals that aren’t contributing an excessive amount of that total in a single sitting. When possible, ordering dressings and sauces on the side can make a big difference.
- Calories: Rather than chasing a specific number of calories, consider whether the meal has enough food to actually satisfy you. A 600-800-calorie entrée with a decent amount of protein and fiber can be a perfectly reasonable restaurant meal, especially if it’s your main course.
- Something you actually want to eat: Nutrition matters, but so does enjoyment. The best order is one that leaves you feeling satisfied, but not like you settled for the healthiest item on the menu.
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Best things to order at True Food Kitchen
True Food Kitchen has lots of nutritious options, but some stand out more than others. Here are the dishes I’d recommend most as a dietitian, depending on what you’re looking for.
1. Best overall: Grilled Sustainable Salmon
This entrée earns my pick as the healthiest order at True Food Kitchen because it’s one of the most well-rounded meals on the menu, with a good combination of protein, whole grains, veggies, and healthy fats.
The salmon provides 37 grams of protein and is also a great source of heart-healthy omega-3 fatty acids, while the wild rice and snap peas bring fiber and other important nutrients to the table.
At 650 calories, it’s also substantial enough to be a satisfying entrée without being too heavy or calorie-dense.
One caveat: like a lot of items on the menu, the sodium content is very high, so this may not be the best choice if you’re watching your sodium intake.
Otherwise, it’s a solid option when you want a meal that covers all of your nutritional bases.
2. Best starter: Edamame Dumplings
The Edamame Dumplings are a great starter if you’re craving something that’s more than just a few bites of bread or vegetables.
Made with edamame, white truffle oil, dashi, Thai basil, and sesame seeds, the dumplings pack an impressive 20 grams of protein for a starter, along with 430 calories.
Edamame is also a good source of protein and fiber, making these a more filling choice than many typical restaurant appetizers.
I’d especially recommend them if you’re sharing an appetizer or want to add a protein boost to a lighter entrée.
3. Best salad: Chopped Salad
The Chopped Salad is my pick for the best salad at True Food Kitchen because it packs an impressive variety of nutrient-dense ingredients into one bowl.
You get leafy greens, crunchy jicama, apples and dried fruit, farro, almonds, and aged white cheddar, giving you a good mix of fiber, healthy fats, and protein.
It provides 15 grams of protein and 640 calories, making it substantial enough to serve as a meal, although you can also add a protein source if you want to make it more filling.
True Food Kitchen offers options like tofu, tuna, chicken breast, or salmon, so you can easily customize the salad based on your preferences and protein needs.
4. Best bowl: Teriyaki Quinoa Bowl
The Teriyaki Quinoa Bowl is my pick for the best bowl on the menu because it combines a variety of veggies with a quinoa and brown rice blend and offers 12 grams of fiber per serving.
I also really like that it’s lower in sodium than many of the other bowls on the menu, some of which contain nearly twice as much.
It’s also vegan, vegetarian, and gluten-free, making it a versatile choice for a range of dietary preferences.
The downside is that it provides just 12 grams of protein, so I’d recommend adding a protein source, such as tofu or chicken, especially if you’re ordering it as a full meal and want something more filling.
5. Best high-protein order: Chinese Chicken Salad
Clocking in at 53 grams of protein, the Chinese Chicken Salad is an easy pick for the best high-protein order at True Food Kitchen.
It combines antibiotic-free grilled chicken with vegetables like bok choy, cabbage, watermelon radish, and snap peas, plus avocado, almonds, sesame seeds, and a carrot ginger dressing.
At 860 calories, it’s also a pretty substantial meal, making it a smart choice if you’re looking for something more filling.
The biggest drawback is the sodium content, which is a tad on the higher side. If that’s a concern for you, consider ordering the dressing on the side and drizzling on only as much as you need.
6. Best brunch item: Farmers Market Scramble
If you’re swinging by True Food Kitchen for weekend brunch and are looking for something to order, the Farmers Market Scramble would be my pick.
Made with pasture-raised scrambled eggs, roasted sweet potato, charred onions, roasted red peppers, and aged white cheddar, it provides 39 grams of protein and has a better balance of protein and calories than some of the more carb-heavy brunch options, like pancakes.
That said, this one is quite high in sodium and relatively low in fiber, which is something you might want to keep in mind.
Share it, save some for later, or simply balance the rest of your day with other higher-fiber, lower-sodium foods.
7. Best vegetarian order: Spaghetti Squash Casserole
For a meatless meal, the Spaghetti Squash Casserole is hard to beat.
It provides 25 grams of protein for 560 calories, which is a nice balance for a vegetarian entrée, especially when many vegetarian restaurant meals can skew more heavily toward carbs.
Made with caramelized onions, fresh mozzarella, and DiNapoli tomato sauce over spaghetti squash, it also feels hearty and comforting, but not too heavy.
Another big reason it gets my vote: it’s the lowest-sodium entrée on the menu, with some other options containing up to four times as much sodium.
If you’re trying to keep sodium in check while still getting a satisfying vegetarian meal, this would be my recommendation.
8. Best vegan order: Ancient Grains Bowl
The Ancient Grains Bowl is my choice for the best vegan order because it brings together an impressive variety of plant foods in a colorful and delicious meal.
You get organic grains, sweet potato, snap peas, portobello mushrooms, avocado, hemp seeds, and pistachio pesto, along with tons of flavor from miso, sesame, and turmeric.
That said, it only contains 13 grams of protein per serving, which is a little low for a full meal. If you want to make it more filling and boost the protein, consider topping it with tofu.
Healthiest sides at True Food Kitchen
Adding a side dish is an easy way to round out your meal, especially if your entrée is light on veggies or fiber. These are the options I’d look for when I want to squeeze in more nutrients without making my meal too heavy.
- Organic Tuscan Kale Salad: If you want to sneak a few more vegetables into your meal, give the Tuscan Kale Salad a try. It brings leafy greens and fiber to the table, which works especially well alongside some of the heartier entrées.
- Seasonal Roasted Vegetables: When in doubt, add vegetables! The seasonal vegetable side is a simple way to get more produce on your plate, especially if your meal is on the heavier side. Plus, you can never really go wrong with more plants.
- Sweet Potato Chips: In the mood for something salty and crunchy? I’d go with the Sweet Potato Chips over the fries. They’re lower in sodium and give you a few extra grams of fiber, while still delivering that crunch you might be craving.
What to drink at True Food Kitchen
Drinks can be an easy place to rack up extra sugar and calories without realizing it, but you still have several solid options to choose from at True Food Kitchen. These are a few of my go-to picks, whether you want something refreshing, lightly sweet, or caffeinated.
- Kale Aid: If you’re craving a juice, Kale Aid is one of the better choices since it’s lower in sugar than some of the other juice options on the menu.
- Spritzers: Made with house-filtered sparkling water and fresh fruit juice, the spritzers are a great option when you want something flavorful without much added sugar. Choose from Lemon-Lime, Pineapple, or Pomegranate.
- Iced Tea: Available in green or black tea, iced tea can be a refreshing choice that’s also unsweetened and calorie-free. Add lemon for a little extra flavor!
- Matcha Latte: If you’re looking for a bit of caffeine, the matcha latte is a fun alternative to coffee and provides the naturally occurring antioxidants found in matcha.
- Citrus Skinny Margarita: Having a drink with dinner? The Citrus Skinny Margarita is my pick for a lighter cocktail option.
Dietitian tips for a healthier order
Eating healthy while you’re dining out definitely doesn’t mean choosing the lowest-calorie item on the menu. Instead, I like to look for a meal that sounds delicious and gives a good mix of protein, fiber, and healthy fats.
Here are a few tips for your next order:
- Start with protein: If you want your meal to keep you full, look for a solid protein source like salmon, chicken, tofu, eggs, or edamame.
- Look for fiber-rich ingredients: Whole grains, beans, veggies, fruit, nuts, and seeds can all help make a meal more filling and provide important nutrients.
- Add more vegetables when you can: If your entrée is a little light on produce, add a vegetable side or salad. It’s one of the easiest ways to make a restaurant meal more nutrient-dense.
- Be mindful of sodium: Restaurant meals can be surprisingly high in sodium, even when they’re packed with nutritious ingredients. When possible, ask for sauces and dressings on the side so you can control how much you use.
- Don’t be afraid of calories: A higher-calorie meal isn’t automatically an unhealthy one. A 700-calorie entrée with plenty of protein, fiber, and vegetables may be much more satisfying than a 400-calorie meal that leaves you hungry an hour later.
- Customize your order: One of the easiest ways to make a menu item work better for you is to make a few simple adjustments, like adding tofu to a bowl, ordering dressing on the side, or adding more veggies.
- Leave room for foods you actually enjoy: You don’t have to order the “perfect” meal every time you eat out. If you really want the fries, a cocktail, or dessert, enjoy it! Eating healthy is a lot more sustainable (and fun) when you focus on your overall eating pattern and leave room for your favorite foods.
FAQ
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Conclusion
True Food Kitchen makes it pretty easy to build a balanced meal, but you don’t have to overthink your order.
As a dietitian, I’d prioritize a good source of protein, plenty of plants, fiber-rich ingredients, and reasonable sodium, while still leaving room for the foods and drinks you actually enjoy.
Whether that means ordering the salmon, adding tofu to your grain bowl, swapping fries for sweet potato chips, or enjoying a cocktail with your dinner, there are many ways to make your meal work for you.
