Isn’t it nice when someone else does the cooking for you? If you’re seeking a place to dine in Wichita, Kansas, that serves health-conscious menu items made with fresh ingredients, this list of restaurants checks all the boxes.
I’m a native Wichitan who has dined at each of these locally owned eateries, and I can vouch for their menu selections, customer service, and overall value.
10 Places to Dine in Wichita, Kansas, If You’re Seeking Healthier Menu Options
Meddys
Fans of Mediterranean cuisine rave about Meddys (4 Locations) for its menu of entrees prepared fresh daily. Their shawarmas, filled with marinated meats with tomato onion relish, try to steal the show, but platters like the Fancy Falafel served with a salad of your choice, creamy hummus, and Spanish eggplant steal the show.
One may not expect a fast-casual restaurant kitchen to produce healthy selections, including Grilled Citrus Salmon and Tabbouleh Salad, but they’d be surprised.

The Kitchen
Are you craving a protein bowl or a mega-sized signature salad? The Kitchen (725 E. Douglas), known for chef-prepared lunch and dinner entrees, delivers flavor-forward meals focusing on creativity.
The owner/chef Natasha Gandi-Rue is the real deal. She won Food Network’s Grocery Games, proving she can curate ingredients and produce award-winning dishes. Customize your salad or order one of six signature salads. “Good-for-you-delicious” Buddha Bowls, like the Thai bowl, arrive at the table heaped high with chicken and vegetables.

Tanya’s Soup Kitchen
The soup, salad, or sandwich combo doesn’t get much better than at Tanya’s Soup Kitchen (1725 E. Douglas). Each recipe is handcrafted in-house using only the freshest ingredients available. Plus, the chalkboard near the register features a list of four seasonal soups, which are available as a flight of 4.5-ounce servings.
Ten signature sandwiches are equally loved by vegetarians and carnivores alike. Delilah’s Light Lunch, prepared with sliced chicken breast, apricot relish, sharp cheddar and romaine and served between a onion kaiser roll, is top-notch.

Sunflour Collective & Cafe
Sunflour Collective & Cafe’s (6120 W. Central) focus is to serve health-focused and plant-forward using whole foods and in-season ingredients. Expect the unexpected on the menu. Balsamic Fig Salad, Pistachio Basil Pesto Grilled Cheese, and Cheesy Spinach sandwich are menu favorites that you won’t find served elsewhere in the city.
Order appropriately so you leave room for a scrumptious 4″ ExtraOrdinary Cheesecake prepared gluten-free but full of flavor.

HomeGrown
If someone asks me if I want to dine for breakfast, only one restaurant that comes to mind, HomeGrown (3 locations). Perfectly ripe fruit, vegetables, and organic eggs are used in early-morning classic dishes like Salsa Verde Pork & Egg, The Ironman, and West Coast Wake Up.
For lunch, diners can choose from a short list of Sammies served on optional gluten-free bread, or Power BLT salad or bowl of soup.

Las Delicias ICT
Not every meal needs to be a big, hearty one, and that’s why I like visiting Las Delicias ICT (1052 N. Waco) when I’m craving lighter fare. Employees stand over cutting boards, slicing watermelon, cucumber, and jicama to add to Mexican Fruit Cups drizzled with sweet but tangy Chamoy sauce.
If you’re seeking a small lunch entree, order an open-faced tostada or shrimp ceviche cup and pair it with a glass of freshly made aqua fresca.
Oak & Pie
This might sound odd, but I don’t visit Oak & Pie (2244 N. Greenwich) for their pizza. For me, it’s all about the salads served in unexpectedly large portions with ingredients like candied pistachios, red wine vinaigrette, and hard salami.
Most pizza joints serve a Caesar salad or a basic garden salad, but you find far better on the menu at Oak & Pie. If you need help deciding which one to choose, order the Farmer’s Market Salad or an extra-large House Salad layered with unique ingredients.
Public
I’ve lost count how many times I’ve dined at Public (129 N. Rock Island), a farm-to-table restaurant in the basement of a historic Old Town district building.
The chef uses regionally sustainable ingredients to create sought-after charcuterie boards, Prairie Bison Sliders, hearty salads, and homemade pizzas (gluten-free crust available). The Spicy Cauliflower, a starter appetizer, is a flavor punch that delivers serious spice. Ask the server about the day’s specials or plan your visit around a season, which often inspires the chef to make limited-time-only dishes.

Bella Luna
Mediterranean cuisine is known for its use of heart-healthy unsaturated fats, legumes, produce, and spices. Bella Luna‘s (2 locations) menu features a robust list of Greek and Lebanese traditional entrees. Chicken Schawarma or Grilled Portobello Sandwich are ideal lunchtime choices.
Seafood Trio and Chicken Du Chateauround out the healthier menu options for dinner. Curry lovers will feel right at home with three protein options served over rice.

Newport Grill
What if you could indulge in a fabulous seafood meal while viewing a scenic waterfall from your patio table? Newport Grill (1900 N. Rock Rd), a fine dining restaurant, ships fresh seafood daily.
The appetizers are so good, especially when paired with Happy Hour cocktails, that you may need to remind yourself that the shining star is the dinner menu. Fresh catch entrees ranging from swordfish to trout are the base for delectable meals that are beautifully plated.

Skip the high-caloric meal when dining out in Wichita and instead choose a meal from one of these ten restaurant menus.
A few notable runner-up restaurants include locally owned Crafted, Green Acres (Deli), and The Wine Dive. Also, refer to my blog post, Get Your Greens On: Where to Find the Best Salads in Kansas if you’re on the hunt for big bowl salads that satisfy.





The taproom is owned and operated by some of the nicest Kansans. Patrons can expect a laid-back atmosphere, where locals are friendly and eager for conversation.
Plan your visit around one of their live music nights when everyone in the county shows up to sip and listen to sounds.

The brewery quickly expanded from one barrel to five barrels since its opening in 2022. Although they don’t off traditional beer flights, I wanted to taste all five of their brews ranging from an espresso stout to a golden ale. Each one tasted true to character and exceeded my expectations. My favorite was Snap Chaps Western IPA, and lucky for me, I took a crowler home to enjoy later.
They invite breweries who use their hops to join the tap wall. Patrons can choose from guest taps from makers like Fields and Ivy Brewery, Free State Brewing Company, and Kansas Territory Brewing Company. Non-beer drinkers will appreciate their selection of wine and coffee bar selections.
I was impressed by the brewery’s ample space to unwind and craft beer. Locals grouped up at tables with a view of the game.

I was fortunate enough to get a private tour of the backroom brewing facility by Brew Master & General Manager Clint Armstrong. A few questions in, and I realized that Clint was the real deal. He cut his teeth on beer brewing like most beginners and then sought the mentorship of the pros while living in Colorado.
Fast forward years later, Clay Center is lucky to have him cranking out award-winning craft beer that easily rivals some of the best Kansas beer on the market. As we entered the tank room, he said, “Welcome to my happy place.” We’re all smiling now.
I couldn’t decide which beer I wanted, so I created a flight of 3 oz pours. Cool Mom Pomegranate Saison was a winner. But if I’m honest, I enjoyed all of the beer in the flight. The brewery doesn’t serve food, but snacks were available for purchase. The vibe was relaxing as alternative music played in the background.
You can expect to find at least a half dozen craft beers on tap at any time. After ordering a flight (6, 5oz pours $12), I can attest to the quality of the selection. When it comes to craft beer, I typically like IPAs, but today, I fell hard for Chile Margarita Gose and Mojito Hard Seltzer. Each was uniquely flavored and refreshing.
During my private tour, I learned that the owners always wanted to serve a variety of beers. Nearly a dozen taps line the wall behind the bar of flagship beers and collaborations with other breweries. I enjoyed a flight featuring five beers ranging in flavors and ABV strengths. Top Traveler, a New Zealand IPA, was awarded the best beer in the line-up.
Individual tasters are $3, but a flight of tasters is the way to go. Most patrons seemed to agree, as nearly everyone had a board and a flight card at their table. A continuous rotation of beer keeps regulars coming back for more. Open Tuesday-Sunday, the brewery hosts pop-up shop events, trivia nights, and the like. Visit on Wednesday nights to build a mixed four-pack or to enjoy a $5 full pour during Music Bingo.
Their menu has always included items made from fresh ingredients with flair. You won’t find standard pub grub at Free State. The menu options appeal to foodies who appreciate unique flavor combinations and the freshest ingredients. We enjoyed the Filipino Egg Rolls with Sesame Chile Soy Dipping Sauce as an appetizer. We shared the Nashville Chicken Mac, Free State Fish, and Chips for dinner. Both entrees exceeded our expectations.
I highly recommend stopping at Free State Brewing Co. for lunch or dinner during your visit to Lawrence. Although they are not hosting brewery tours, you can check their 
The food menu features an array of hearty options from burgers to soups and salads. Non-beer drinkers will appreciate the LBC Seasonal Cocktails menu, short wine list, and hard ciders.




Warbeard Irish Red remains one of their most requested flagship beers. I would also recommend the HighBeam IPA. Drinkers who prefer a lighter brew will appreciate the Falconer’s Wheat, and Teter Rock Kölsch.
PRO TIP: Check the brewery’s Facebook page for announcements about events, which often include comedy shows and live bands. Leashed pets are welcome in the tasting room.
PRO TIP: 
During our visit, we quickly became friends with a brother-and-sister duo from the area. Whitty, fun, and super knowledgeable about Salina, we compared travel stories and talked about our love of craft beer. They told us about Blue Skye’s award-winning Bloody Mary bar and brunch menu. So, of course, we returned the following day to try it. The server brings you a glass of ice with a shot of vodka. Your task is to craft your own Bloody Mary recipe using a variety of tomato-based juices, hot sauces, and add-ins. As you can see in the photo below, we had a blast using the skewers to make a bouquet of tasty treats.
During our visit, we swapped stories and learned more about the great people that make McPherson what it is while sipping on a Vertigo IPA and their latest recipe, Summer Breeze Lime Gosé. Already a fan of one of their flagship beers, Wanderlust, a Scottish Red, I had always wanted to visit the taproom. Just as we suspected, we left with a full growler and great memories of our time there. It’s easy to see why 

The brewery uses a large, on-site production facility. Three flagship pours are served on tap, and the remaining nine taps are reserved for rotators. The bartender told me the brewery’s gluten-free Wicked West Cider is popular with regulars.
The evening of my visit, an acoustic original songwriter sang while newcomers milled about chatting with friends. I appreciate the brewery wide selection of beer types choosing best-selling El Compadre, a adjunct lager, and maltier Irish ale, Clurichaun.
We sipped on Langdon’s Lager and the Belgian Wit during the lunch hour. With the kitchen in sight, it was time to order pizza. Our server told us that the most popular specialty pizza on the menu (they serve nine varieties) is the Drop The Piggy! The homemade crust and sauce were surprisingly good, reminiscent of the pies we dine on in New York. The large pizza was covered in Canadian bacon, pepperoni, Italian sausage, and traditional bacon. Loving every bite and not wanting to leave a morsel behind, we asked for a to-go box.
If you’re a craft beer fan, I suggest visiting their downtown location. They offer 12 beer selections and a quarter of the menu are IPAs. Rumor has it they are aging beer in barrels in the side room. Craving lunch or dinner? Ask for a menu that features wood-fired pizzas, sandwiches, and salads.
During warm weather days, the brewing hosts events outdoors that spill over into Hyde Park across the street. Their anniversary block party in August features live music, food trucks, and games for the kids. You may enjoy patio vibes and jam to reggae music when you show up on Sundays.
You can expect a long tap beer list and rotating seasonal beers. HBIC Sour, ICT IPA, and Earl of ESB are likely on the menu any given day. The brewery is known for collaborating with other breweries and community members to formulate one-off beer selections.



Non-wine drinkers will appreciate the Bourbon, scotch, whiskey, and tequila flights or complete bar offerings. The flatbread pizzas are a popular order.
When the owners are not busy making wine or socializing with customers, they also make preserves, jams, and jellies available for sale in the tasting room.
The veteran-owned and operated winery’s tasting room is centrally located downtown across from Hay Market Square. They are open for wine tastings and retail shopping. I chose a seat at the tasting room counter and ordered the Tasting of the Month, a flight of five selections.
A flight lets you discover a wine you will appreciate the most – take home a bottle for your personal collection. They also sell jarred jellies and gifts for all of the wine lovers in your life.
Established in 2014, the tasting room is open Wednesday through Sunday year-round for wine tasting flights, slushies (non-alcoholic available), hard ciders, and beers. After selecting four one-ounce pours for my dry wine flight, we exited to the partially sun-drenched patio. I preferred to sip Petite Pearl, a medium-bodied blend of Cabernet Sauvignon and Aronia.
The tasting room also serves flatbread naan and artisan pizza prepared fresh to order with farm-to-table ingredients.
Located on 10 acres, the tasting room is open Thursday-Sunday from 12 pm-5 pm or by appointment. Marc and Pame Rowe have operated the vineyard since 2005 and depend on volunteers to help them harvest grapes from over 3,000 vines.
I recommend bringing someone with you to the tasting room, and each purchases a different flight so you can sample all of the wines. When in doubt, choose the dry to semi-sweet flight. Bottles range from $17-$18, and fruit wine bottles are $16. View the current list of wines available
An indoor tasting room also serves about a dozen wine drinkers at a time. Bottles of wine are available for purchase. I recommend arriving when they open on the weekend to avoid waiting to be served, or you can book a tasting
There is always a fun event planned at the winery. Check
The building has been several businesses over the years but has always remained a memorable landmark on the edge of downtown Shawnee.
Reservations are highly recommended; however, I stopped by the castle for a wine flight during the late afternoon between meal times and was served swiftly in the bar area. I chose Reds of the World, a flight that included three pours from Portugal, Washington, and Spain ($16). Premium wine flights are $26. I loved them all.
The owners wanted guests to use all of the senses while visiting. Whether you’re noting the smell of fresh cedar inside the red barn or sitting on a swing and enjoying the view with a wine glass, you’ll get the full experience.
The staff is incredibly friendly and knowledgeable about the award-winning wines. They carry two dozen wine varieties grown a short drive west of town.
A popular venue for hosting weddings, receptions, and private parties, the barn below is available for rental. A nearby patio attached to the tasting room provides outdoor seating.
Visit the tasting room to enjoy the winery’s long list of varieties, order a wine flight or ask about the Wine of the Week. I would highly recommend asking for a guided tour to fully appreciate the winery. Visitors can schedule an informative tour by appointment.
Can’t make it to a winery? Tune into the KNSS 98.7FM radio show,














