Last Updated on September 27, 2025 by Mandy Tyler, M.Ed., RD, CSSD, LD

10 Whataburger Healthy Options for Athletes

It can be helpful for athletes to know the healthiest options to order at their favorite fast-food restaurants. In Texas, Whataburger is a popular fast-food chain that I find athletes frequently stop at for a quick meal on-the-go

Let’s take a look at some general ideas for making healthy choices at fast-food restaurants. Then we will explore 10 items at Whataburger that are healthy options for athletes.

Making Healthy Fast-Food Choices

As sports dietitian nutritionist, I quickly learned that providing athletes with practical guidance on what to order when they go for fast-food is helpful. 

Below are some general recommendations for making healthy choices at fast-food restaurants.   

• Limit Fried Foods – Instead, opt for items that are grilled, baked, steamed, or roasted. Choose a grilled chicken sandwich or single-patty hamburger over fried chicken, fried fish, or chicken fried steak.  
• Choose a Healthy Side – Many fast-food restaurants now offer side salads, apple slices, fruit cups, steamed veggies, and yogurt parfaits, which are all great choices.
• Hydrate Right – Hydration is important for athletes. Choose water, unsweet tea, low-fat milk, or 100% fruit juice to enjoy with your meal.
• Be Aware of Portion Sizes– Avoid the urge to super-size your meal. It is best to enjoy your meal in moderation and then have a healthy snack later in the day when you get hungry.

Healthy Choices for Athletes

Athletes looking for healthy options at fast-food restaurants should focus on meals that provide a good source of carbohydrates and a moderate amount of lean protein. 

Carbohydrates provide athletes with the energy needed to perform at their best. Protein has many important roles in the body including supporting athletes with building and maintaining lean muscle mass.

10 Whataburger Healthy Options for Athletes

Now that you have some general ideas for making healthy choices at fast-food restaurants, let’s look at 10 healthy options for athletes to order at Whataburger.

All the nutrition information included in this article comes from the Whataburger® website. Menu options and nutrition information may change as products are updated.  For the most current nutrition information, refer to the Whataburger website.

A Note on Sodium in Whataburger Menu Items

It is important to note that many of the Whataburger menu options discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.

However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.

Whataburger Healthy Breakfast Options

#1: Whataburger Egg Sandwich

When it comes to breakfast, the Whataburger Egg Sandwich is a healthy breakfast sandwich option for athletes. 

The egg sandwich provides both carbohydrates and protein, making it a good breakfast selection. Since the sandwich is prepared on a bun, it contains less saturated fat than the similar breakfast sandwiches made on biscuits. 

• Whataburger Egg Sandwich: 310 calories, 34 g carbs, 15 g protein

You can further boost the protein content of your breakfast by ordering an extra egg on the sandwich.

Pairing the sandwich with low-fat milk or 100% orange juice and a side of apple slices is a great way to round out the meal.

#2 Whataburger Potato Taquitos

Taquitos are another on-the-go breakfast option Whataburger offers. Taquitos resemble breakfast tacos, consisting of a tortilla with an egg-based filling. 

The potato taquito contains potatoes, eggs, and cheese. The potatoes in this taquito boost the carbohydrate content of this breakfast item compared to the other taquito varieties (sausage and bacon) that Whataburger offers.

• Whataburger Potato Taquitos: 400 calories, 38 g carbs, 15 g protein

Pro Tip: To further increase the nutrients in your taquito, add in vegetables such as tomatoes and onions. If you like some added spice, try the Whataburger picante sauce or salsa verde.

Whataburger Healthy Chicken Options

#3 Grilled Chicken Sandwich

The Whataburger Grilled Chicken Sandwich is a healthy option for athletes, providing both carbohydrates and lean protein. The sandwich comes on a brioche bun with lettuce, tomato, and WhataSauce®.

• Grilled Chicken Sandwich: 430 calories, 44 g carbs, 32 g protein

I suggest ordering the sandwich with the sauce on the side so you can control the amount added to your sandwich. Limiting the amount of sauce will help to reduce the fat content of the sandwich.

Pro Tip: If an athlete stops at Whataburger to eat following a competition, the grilled chicken sandwich is a good choice to include in their post-game meal.

#4 Whatachick’n® Bites

The Whatachick’n® Bites are a convenient option for athletes looking to boost the protein content of their meal at Whataburger.

The bites are made with breaded boneless, skinless chicken tender chunks. The 6-piece Whatachick’n® Bites contain more protein and less saturated fat than the 3-piece Whatachick’n® Strips, making them a better option for athletes.

• Whatachick’n® Bites (6 pieces): 390 calories, 25 g carbs, 30 g protein

Healthy Whataburger Dipping Sauces

Whataburger offers a variety of dipping sauces that athletes can enjoy with their Whatachick’n® Bites.

When selecting a dipping sauce, athletes should be aware that many of the Whataburger dipping sauces are high in both calories and fat.

For example, the following dipping sauces contain ≥ 200 calories per container:

• Jalapeno Ranch
• Creamy Pepper
• Honey Butter
• Ranch Dressing
• Honey Mustard

Lower calorie Whataburger dipping sauce options include:

• Buffalo Sauce
• Fancy Ketchup
• Spicy Ketchup
• Honey BBQ Sauce

#5 Whataburger

The original Whataburger single patty burger is another way athletes can get in both carbohydrates and protein with their meal. 

The Whataburger is served on a large, 5” bun with a 5” beef patty. When ordering your Whataburger, make sure to load it up with extra vegetable toppings.

• Whataburger: 590 calories, 62 g carbs, 29 g protein

#6 Whataburger Jr.

If you are not as hungry, consider ordering the Whatabuger Jr. The Whatabuger Jr is similar to the original Whataburger, but incudes a smaller beef patty and bun.

• Whataburger Jr.: 310 calories, 37 g carbs, 14 g protein

Double Meat Whataburger Jr.

A common question I get from athletes is whether they should order a double patty burger to increase the protein content of their meal. When making this decision, I encourage athletes to consider their planned activity for the day. 

On intense training days, athletes need extra carbohydrates to fuel their activities. I would suggest on these days ordering a second Whataburger Jr. rather than just doubling the patty.

When you order a second burger, you get the benefit of the added carbohydrates from the bun, not just the protein from a patty alone.

However, on off-days or days when you do not have much activity planned, the Double Meat Whataburger Jr. can be a good option to help you meet your protein needs.

• Double Meat Whataburger Jr.: 420 calories, 37 g carbs, 23 g protein

#7 Grilled Cheese Sandwich

For athletes who prefer not to eat beef or chicken, the Whataburger Grilled Cheese Sandwich is an option.

• Grilled Cheese Sandwich: 510 calories, 42 g carbs, 16 g protein

Pro Tip: Consider adding tomatoes to your grilled cheese sandwich and selecting a healthy side to enjoy with the meal.

Whataburger Healthy Side and Salad Options   

#8 Apple Slices: Whataburger Healthy Side Item

If you are looking for a healthy side to enjoy with your meal, Whataburger offers apple slices as an option. The apple slices are available as a side to be enjoyed at breakfast, lunch, or dinner. 

Fresh fruit contains carbohydrates, fiber, vitamins, minerals and phytochemicals, making it a nutritious addition to your meal at Whataburger.

#9 Garden Salad with Grilled Chicken

At fast-food restaurants it can be a challenge to find fresh vegetable options. However, Whataburger offers a variety of fresh salads athletes can enjoy as healthy additions to their meals.

The garden salad topped with grilled chicken, grape tomatoes, and carrots is a healthy option for athletes at Whataburger.

• Garden Salad with Grilled Chicken: 290 calories, 12 g carbs, 34 g protein

The salad dressings at Whataburger are provided on the side, which is ideal as it allows you to control the amount added to your salad.

Pro Tip: Consider choosing one of Whataburger’s vinaigrette salad dressings for an option that is lower in saturated fat.

#10 Apple and Cranberry Salad with Grilled Chicken

Another great salad option at Whataburger is the Apple and Cranberry Salad with Grilled Chicken. 

This salad features a grilled chicken filet, dried cranberries, and fresh apple slices.  The fruit helps to boost the carb content of the salad and makes a tasty addition.

• Apple and Cranberry Salad with Grilled Chicken: 380 calories, 38 g carbs, 33 g protein

Gluten-Free Whataburger Menu Options for Athletes

The Whataburger website clearly labels the allergens that each menu item contains. 

From the items discussed above, the Whataburger website currently indicates the following items do not contain gluten:

• Apple slices
• Garden salad with grilled chicken (without dressing)
• Apple and cranberry grilled chicken salad (without dressing)

It is important to keep in mind that nutrition and allergen information as well as products may change at any time.

Before ordering, it is always best to check the Whataburger website and visit with the restaurant manager to ensure the meal meets your specific dietary needs.

10 Whataburger Healthy Options for Athletes

You are now set with 10 ideas for healthy options to order at Whataburger. Remember, you can apply the same principles for making healthy choices at other fast-food restaurants that you visit. 

For additional sports nutrition tips for busy athletes, check out my blog: Jersey Mike’s Healthy Options.

Join the Nutrition By Mandy Email List & Get a Free Healthy Eating Out Guide for Athletes

Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free Healthy Eating Out Guide for Athletes.

About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation. 

If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.