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10 Places to Dine in Wichita If You’re Seeking Healthier Menu Options

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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

Meddy’s

Fans of Mediterranean cuisine rave about Meddy’s (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.

Meddy's Platter

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.

The Kitchen

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.

Tanya's Soup Kitchen

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.

Sunflour Cafe and Collective

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.

HomeGrown

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.

Delicias ICT

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.

Oak and Pie

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.

Public at the Brickyard

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.

Bella Luna

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.

Newport Grill

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.

Get Your Greens On: Where to Find the Best Salads in Kansas

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Are you seeking a healthier meal option when dining out in Kansas? Find the freshest salads in the state using this handy restaurant guide.

City Limits Bar & Grill, Colby

City Limits Bar & Grill is a must-stop for travelers driving on KS I-70 who love an all-you-can-eat mega salad and soup bar. Other lunch menu items included burgers, chicken tenders, and hand-cut top sirloin. The food is downright delicious.

City Limits Bar & Grill Salad BarTrio Tap House, Hays

Trio Tap House claims they are a place to enjoy “an honest meal and a proper good time,” and they are right. I nestled into my seat and reviewed the menu. I was craving a hearty salad. The Dry Aged Steak & Blue checked all the boxes. Ask about the Soup of the Day.

Tap Trio House Steak Salad

McLain’s Market, Shawnee

McLain’s Market is where you go when craving fresh  salads, sandwiches, and soups for lunch. You can expect hearty salads with a slice of sourdough bread. They also serve delicious coffee and delectable breakfast pastries.

McLain's Market Quinoa Salad

Johnny’s Tavern, Lawrence

You can’t go wrong at Johnny’s Tavern whether you order the Apple Walnut Crunch, Johnny’s Cobb, or Wedge salad. If you’re craving savory bowl of soup, enjoy homemade chili or ask about the Soup of the Day. House-made Jambalaya with andouille sausage brings the heat.

Johnny's Tavern Wedge Salad

The Glass Cat, Bonner Springs

A day spent in Bonner Springs is made better with a chef-prepared salad at The Glass Cat. The latest addition to the town’s dining scene, it’s become a local favorite for its lunch menu options, which often include protein topped salads. If you’re in the mood for a chicken salad sandwich made with homemade bread, you’re in luck.

The Glass Cat Salad

Willie’s Sports Pub, Atchison

Every town needs a celebrated restaurant like Willie’s Sports Pub where locals and visitors can gather for heaping plates of food and a cold drink. Enjoy a Chicken Club Salad, Smoked Chef Salad, or Grilled Steak Salad while you watch the game. Similar recipes appear on the Sandwiches and Wraps menu.

Willie's Bar & Grill Chicken Salad

Union Street Social, Emporia

Union Street Social is the restaurant you always wished for, and now it’s here. The Smoked Salmon Salad includes perfectly cooked hard-boiled eggs, and warm bacon dressing served over micro greens and spinach. Menu options change, but you can always find a sprout salad or garden salad.

Union Street Social Salmon Salad

Crown & Rye, Lindsborg

The Crown & Rye serves tasty food ranging from traditional Swedish dishes to burgers and salads. I recommend the Berry Salad, an iceberg and romaine salad topped with fresh berries, goat cheese, and the house vinaigrette. Other hearty meal options including the Crispy Chicken Salad and Cobb Salad.

Crown & Rye Spinach Salad

The Local Table, Newton

I researched restaurants with healthy menus and found The Local Table (3001 Ivy Dr.), which is located inside Bluestem Communities. The fresh meal options were impressive and tasted delicious.
A new addition to North Newton’s community, the restaurant serves breakfast and lunch menu items ranging from salads to burgers.
This hidden gem always has a heart-healthy salad on the seasonal menu worthy of order. Try the Garden Salad with Blue Cheese, Mandarin Oranges, Pistachios, Cranberries, and Egg.
The Local Table Newton Kansas

Wichita

Sunflour Cafe & Collective

A haven for healthy eaters who need vegetarian-based dishes, Sunflour Cafe & Collective serves a rotating menu of salads in two portion sizes. Cucumber Dill, Summer Tide, and Balsamic Fig current menu options, but check the front board for weekly specials.

Sunflour Cafe Brussel Sprouts Salad

Tayna’s Soup Kitchen

Tayna’s Soup Kitchen may be known for bowls of scratch-made soups and stews, but the restaurant’s salad menu deserves attention. Order Cleopatra prepared with sliced chicken breast, apricot chutney, and feta cheese over mesclun for light lunch fare that delivers bold flavor. Four additional salad options are available using spinach or romaine lettuce.

Tanya's Soup Kitchen Chicken Salad

Nortons Brewing Company

It’s not often that you find delectable salads on the menu at a brewery. At Nortons Brewing Company, the Roughage menu lists three salads: Cilantro Lime Chicken Salad, Cobb Salad, and Side Salad – each served with house-made dressing. Come hungry because the super-sized salads are a meal that requires a fork and knife to eat.

Nortons Brewing Company Cobb Salad

Public at the Brickyard

Located in a historic building in Old Town, Public at the Brickyard is known for serving farm-to-table entrees using locally sourced greens. Typically, the menu features about four salads with the option to add protein (smoked salmon, anyone?) or substitute vegan cheese.

Public at the Brickyard Lettuce Wraps

HoneyBee Bruncherie, Humboldt

At HoneyBee Bruncherie, the lunch menu draws diners seeking made-to-order favorites. Thai Like Salad and mixed green salads with seasonal fruits and vegetables are beautifully plated, each with a bowl of soup or sweet potato waffle fries.

Honeybee Bruncherie Berry Salad

Sharky’s Pub & Grub, Fort Scott

Sharky’s Pub & Grub towering sandwiches and seafood dishes may dominate the menu, but the Going Green section of the menu deserves a glance. Diners can choose from two salad options served with Texas toast and optional blue cheese crumbles.

Sharky's Pub & Grub Asian Salad

If your goal is to eat a lighter meal prepared with fresh ingredients, a garden salad is waiting for you at one of these Kansas restaurants. Menus change based on seasonal vegetables and the chef’s creativity, so inquire at each eatery for the latest salad options.

Go get your greens on!

 

Keto Dinner Recipes That You Can Make in 30 Minutes or Less

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After months of yo-yo eating (we eat what we want when we want only to regret it later and try to eat healthily), we’ve committed to living a Keto lifestyle. If you’re reading this post, you’re either already eating a low-carb diet or would like to make healthier eating decisions.

In my opinion, Keto* is not a diet, it’s a lifestyle. So, our household has decided to get back on the eat-healthier bandwagon and adopt a new standard of better eating. I’m glad we did! Eating better just makes me feel better.

Like me, I’m sure you are strapped for time after getting home to prepare dinner. So, this post includes several dinner recipes that are low-carb and high on flavor that can be made in 30 minutes or less. Thanks to some wonderful fellow bloggers, I’ve created the ultimate line-up of dishes!

My version of Hibachi Steak Lettuce Wraps includes using soft ribeye steak cut into small chunks, then marinated in a soy sauce and canola oil marinade, and later cooked to perfection over medium heat. I prefer to cook my steak to medium-rare or medium. Spooned over romaine or green leaf lettuce, the steak wraps are delicious when combined with shredded carrot, red cabbage, and optional yum yum sauce.

If you’re someone who loves chicken, you’ll love indulging in Low Carb Spark’s Chicken Marsala recipe! If you’d rather swap out the wine for a substitute ingredient, there are smart options provided as well. The pan-seared chicken is smothered in a rich marsala wine mushroom sauce to create a scrumptious, easy weeknight dinner. The best part of this dish is that it is decadent in taste but low in carbs!

Looking for a dinner entree with a kick of spicy heat? Consider preparing Whip & Wander’s Cuban Picadillo, an entree with flavors of Latin American cuisine. The dish is a combination of ground turkey meat, tomatoes, olives, green onions, spices, and plenty of chili peppers, and it goes great when served on a bed of low-carb cauliflower rice.

Sometimes I think I could eat salad for lunch and dinner daily. I love a hearty salad made with ingredients that bring a flavor punch! If you love an Asian salad, then you’ll appreciate Drive Me Hungry’s Healthy Chinese Chicken Salad made with healthy ingredients. Because Jamie doesn’t include fried wonton strips or rice noodles in her recipe, the salad is low-carb. Making it is as easy as assembling the fresh ingredients in a bowl and preparing a shaker dressing made with soy sauce to pour over the salad!

One of my go-to meals almost once a week is preparing a seafood dish because it’s incredibly healthy and can be made in less than 30 minutes. That why I love the idea of Savory Tooth’s Keto Salmon Patties made by creating a salmon mixture, forming it into patties, and then pan-searing until they are crusty on the outside and tender on the inside. Julia also includes a dill-garlic dip to use for dipping (or smothering!) on the crispy salmon patties — the ultimate flavor bomb!

These Keto-inspired recipes are just the line-up you need to create delicious low-carb recipes for the work week. As long as you have the ingredients on hand and prep your workstation in advance, you will be able to get these meals on the table in 30 minutes or less!

Want a refreshing yet healthy drink to add to your meal? Try my Cucumber Mint Detox Water! Or perhaps you’re craving dessert after dinner? Give my Mixed Berry Popsicles with Coconut Water a try, a healthy alternative to ice cream.

I’d love to hear what you think of these recipes in the comment section below. Share your thoughts!

*Be sure to research the Keto diet and ask your doctor if it is right for you.

 

Refrigerator Overhaul: How to reduce food waste and slim your waist

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Sometimes we have to admit that things have gotten away from us.

This week I had one of those moments when I opened the refrigerator only to find teetering takeout boxes and a lack of vegetables. I know you’ve experienced this moments at least once too.

So, how do we cut down on our refrigerator waste while trying to slim our waist? If you’re like me, sometimes you buy healthy food but don’t prep it for the week and end up tossing it later. Perhaps you don’t even know what’s in your refrigerator right now.

Reducing food waste and restocking it with healthy food starts with a total refrigerator overhaul. Follow these six steps:

  1. Toss food. You work hard for your money, which everyone can respect. But the food you buy just sits in the refrigerator and doesn’t get eaten. That’s a waste of your money. Example: Look at all those condiments! How many times a year are you going to actually use three kinds of horseradish? If it is expired or not something you’ll ever use, admit it and pitch it.
  2. Clean it. Remove all items from the refrigerator from every bin and door compartment. Use a warm sudsy sponge to remove grime. For those difficult to remove stains or bits, I spray diluted Simple Green and they scrub away with little effort.
  3. Check your thermostat settings for your refrigerator spaces. Make sure they are set to temperature for the items they house.
  4. Return items to the refrigerator by category and face them (labels towards the front.) Have a hankering for pickles? Store them on the door near the ketchup and mustard. Like items should be placed with like items. Place taller items towards the back.
  5. Visit the produce section of your local organic grocery store. Recently, I bolted to our city’s new Sprouts Farmers Market and came home with bags filled to the brim with berries to leafy greens. As you know from earlier an earlier post, I’m quite the hunter when it comes to tracking down low-cost produce and clearance grocery finds.
  6. Clean and store your prepped veggies in transparent containers with secure lids. Lettuce should be washed and completely dried before storing it in new Ziplock bags. The only way you’re going to actually make time for smoothies before work is if you clean and dice all your newly purchased fruit!

Open bags and packaging, rinse with water, and allow them to completely dry before placing vegetables in new see-through containers. Place grab and go items at eye-level.

Admitting that you’ve fell off the “healthy diet” wagon isn’t easy but the shame doesn’t last long if you own it. If you admit that you live a rushed lifestyle and that the only way for you to eat healthy on a regular basis is to have grab and go produce or meal prepped food, then make sure your refrigerator (and pantry) contain those items. Taking a couple hours each weekend to prep your refrigerator for the week, will pay off.

I’ve included two produce driven recipes that are easy to pack for lunch or prep for breakfast. Try this fruit-filled spinach salad or one of five smoothie recipes!

If I can do it, you can too. Walk over to your refrigerator, open the door, and be honest. You got this!

Let me know your tips for overhauling the lazy eater’s syndrome and getting healthy in comments section below. I’d love to hear from you.

*While Sprouts Farmers Market did recently like this Instagram photo, they are not an affiliate.

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