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We get it. You don’t want to cook, so you want to go out to eat or order takeout, but you still want to enjoy a healthy, well-balanced meal. Well, we have a solution for you. We’ve rounded up a list of healthy menu items from some of the most popular restaurants around Memphis and even divided them into breakfast and brunch, lunch, and dinner entrées (and not one dish is a salad!). Plus, we’ve included a few ordering tips to make your dining experience even easier.

15 Healthy Local Menu Items


The Arcade: Egg White Omelet

At The Arcade, you can build your own omelet with up to five ingredients, and you can make it an egg white omelet for an extra 75 cents. The entrée includes two types of meat and one cheese and comes with biscuits and gravy and hash browns or grits, but to keep it healthy, substitute any side for fruit.

Edge Alley: Avocado Toast or Vegetable Grain Bowl

Yes, avocado toast is a total “Gen Z” meal, but Edge Alley whips up a good one. Served on vegan wheat bread with herb puree, wild baby arugula, and sea salt, it’s so good that you’ll tell everyone and their mom how delicious it was. Not feeling toast? Try the vegetable grain bowl filled with market veggies, quinoa, pickled red onion, arugula, and chunks of avocado. Plus, you can add chicken, shrimp, salmon, bacon or a farm egg for an additional cost.

The Liquor Store: Yogurt & Granola

The Liquor Store serves house-made granola, honey, and fresh fruit with a scoop of yogurt … yum! If you’re still hungry, order two eggs any style, a fruit cup, or black beans and rice as low-calorie sides.

Healthy menu items: yogurt and granola at The Liquor Store

This yogurt and granola entrée is the best way to start your morning. Image: The Liquor Store

Staks Pancakes: Power Breakfast

The Power Breakfast at Staks Pancakes comes with two egg whites, chicken sausage, fresh sliced tomatoes, avocado, and a side of your choice (we recommend fresh fruit or oatmeal).

Sunrise Memphis: The Best Omelette or Chunky Monkey Oatmeal

There’s no denying that Sunrise Memphis has delicious biscuits and hash browns, but if you want something lighter, you’ve got options. Our recommendations? Order The Best Omelette and ask for lighter cheese or the Chunky Monkey Oatmeal, which gives you energy and keeps you full.

Sunrise Memphis oatmeal

The Chunky Monkey Oatmeal is complete with homemade dark chocolate granola, bananas, and toasted walnuts. Image: Sunrise Memphis

RELATED: 4 New Memphis Restaurants You Need to Try


Cheffie’s Cafe: Tuscan Chicken or Garden Sandwich

At Cheffie’s Cafe, you can be the chef and create your own salad or sandwich. However, if you’d rather have Cheffie’s create a sandwich for you, we recommend the Tuscan chicken or garden sandwiches as a tasty option for your lunch break. Skip the white bread, and ask for a wrap or whole-wheat bread instead.

Healthy menu items: Cheffie's Cafe wrap

A Cheffie’s Cafe wrap is always a great lunch idea. Image: Cheffie’s Cafe

Central BBQ: Pulled Chicken Plate

We know, we know … Central BBQ‘s nachos can be so tempting, but we promise the pulled chicken plate is just as yummy and has a fraction of the calories! The pulled chicken plate is served as a 7-ounce serving, but it can also be ordered as a half-chicken. The entrées come with two sides, too — we recommend the green beans and a side salad.

Huey’s: Turkey Burger, Grilled Chicken & Pineapple Kabob, or Salmon and Veggie Plate

Huey’s has endless possibilities when it comes to healthy menu items. Make any burger a turkey burger for an additional 75 cents, or try the grilled chicken and pineapple kabob — another solid option. If you’re in the mood for seafood, we recommend the salmon and veggie plate, which includes a 6-ounce serving of salmon with steamed squash, zucchini, baby carrots, and broccoli — delicious AND filling.

Salmon Veggie Plate from Huey's

This salmon and veggie plate has all the flavor. Image: Huey’s

The Skybox Grill: Grilled Fish Plate

The grilled fish plate from The Skybox Grill is a healthy lunch selection. It comes with two sides and a slice of Texas toast, but tell them to hold the toast. For your sides, choose from healthy options like asparagus, broccoli, squash and zucchini, sautéed spinach, or a side salad.

Swanky’s Taco Shop: Build-Your-Own Burrito Bowl

While Swanky’s Taco Shop has set menu items, the build-your-own burrito bowl ensures you get everything you want. Opt for chicken or veggies as your starter, and then pile on the healthy toppings — tomatoes, onions, peppers, corn, beans … you name it, they have it. Keep it light by skipping the chips — because if you’re anything like us, we could eat the whole bag!

Swanky's Taco Shop's "Build Your Own Bowl"

You can build your burrito bowl to your liking. Image: Swanky’s Taco Shop

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Buckley’s: Honey Citrus Salmon

The honey citrus salmon at Buckley’s is chargrilled with a sweet citrus glaze and served on a bed of wild rice with a signature side (we suggest the vegetables!).

Majestic Grille: Seared Tuna

The seared tuna at Majestic Grille is served rare with sesame ginger sauce, jasmine rice, and stir-fried green beans. Not into green beans? Substitute them for roasted vegetables, asparagus, sautéed spinach, or carrots. And let’s just say, you could eat an entire bowl of the rice because it’s that good. (Note: Majestic Grille is currently closed. Check their Facebook for updates on their re-opening.)

Moondance Grill: Pan-Seared Sea Bass

If you stick to a gluten-free diet, this pan-seared sea bass at Moondance Grill is for you. Served with garlic sautéed spinach, miso sauce, a house salad, and a side of your choice, you’ll want more of it. For sides, we recommend the grilled asparagus, vegetable medley, or rice pilaf. Yum!

Healthy menu items: Moondance Grill Pan Seared Bass

How delicious does this entrée look? Image: Moondance Grill

Saltwater Crab: Grilled or Blackened Fish

Saltwater Crab has an array of sushi and seafood, and all of it is very tasty, but the grilled or blackened fish gives you all the flavor with the lowest carbs and calories. It’s served with fries and a side, but you can substitute the fries for Brussels sprouts, a side salad, or broccoli.

Venice Kitchen: Cauliflower Pizza or Veggie Zoodles

At Venice Kitchen, you can get the pasta of your choice and replace the noodles with oh-so-delicious zoodles (zucchini noodles). Or, if you crave pizza and don’t want the usual crust, substitute it for the gluten-free or cauliflower crust options. And, you can make your own pizza with your choice of toppings, cheese, and sauce.

Venice Kitchen Cauliflower Pizza

Make your pizza with a cauliflower crust at Venice Kitchen. Image: Venice Kitchen

Other healthy ordering tips …

Now that you have an idea at some of Memphis’ favorite local restaurants have in the way of healthy fare, here are a few additional pointers to help you navigate ANY menu to get the healthiest meal possible.

  1. When ordering a salad, ask for the dressing on the side or get a vinaigrette or oil-based option.
  2. When it comes to selecting sides, skip higher-carb options like potatoes for a lighter veggie or salad.
  3. If an entrée comes with cheese or sour cream, ask for a lighter portion or to have it come out on the side.
  4. If you’re looking to imbibe, instead of a restaurant’s specialty cocktail, stick to wines, low-calorie liquors and mixers, or light beer.
  5. Everything is okay in moderation! If you DO get something indulgent, go ahead and split it in half as soon as it arrives at the table, and put the other half in a to-go box. Or, better yet, split it with a friend.

Here’s to enjoying a healthy meal!


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