Places To Get a Healthy Meal In Memphis

Posted by Holly Whitfield | September 10th 2014 11080 0

This post was originally part of the 2014 Memphis Food & Drink Week, a week dedicated to foodie information and articles about Memphis food, including Memphis food guides.

Updated January 2019

I’ll concede this: Memphis is not known for its healthy food. But that doesn’t mean there aren’t options for those of us looking for things a bit more lean and green. Here are just a few of the many, many places where you can find healthy options that are still delicious.

1. Cheffies (483 High Point Terrace)

Oh salad, my salad. Photo via @alliemounce on Instagram.

Cheffie’s in High Point gets on this list because of its dedication to the ultimate “healthy” meal option: salad. The build-your-own-salad option is a great way to add proteins and veggies to your greens. The portion is big enough that you’ll be satisfied even if you “just” get a salad. Just go easy on the dressing and bacon bits.

2. City Market (66 S. Main St., Ste. 100 and 836 S. Cooper Street)


If you’re downtown or in midtown and need to grab something quick and healthy for lunch, you have a few options. One of them is City Market, the deli and grocery at the corner of Union Avenue and Main Street. City Market has recently opened a salad bar and juice/smoothie bar. The bars are only open during lunchtime hours, but pre-made salads and wraps are available all the time. Their newest location is in Cooper Young, in the former “Midtown Market” location; they have all of the same great Indian food, and deli sandwiches, salads, and smoothies made to order.

3. Seasons 52 (6085 Poplar Ave)

Seasons 52 in East Memphis (just east of Poplar and 240) is not a locally-owned restaurant, but it’s worth mentioning if your healthy eating goals include counting calories: everything on their menu is 475 calories or less.

It’s your standard American/eclectic menu, but with a focus on high-quality ingredients. The menu changes frequently because Seasons 52 uses seasonal ingredients. The atmosphere and service are upscale, and the prices are pretty upscale, too.

4. Bedrock Eats and Sweets (327 S. Main Street)


Every week, Bedrock Eats and Sweets sources their food from local farmer’s markets and prepares pre-made healthy meals (like this pork enchilada omelette) as well as bulk items like smoked chicken salad, pulled pork, and zucchini “spaghetti”. They also specialize in gluten-free baked goods. I tried the gluten-free espresso brownie and it blew my mind. Their gluten-free protein waffle is a winner, too.

You can dine-in, pre-order (you’ll need to watch the video here to find out how it works), or see what’s available in the grab ‘n’ go cooler.

5. Wild Beet Salad Co. (6641 Poplar Avenue)

lettuce eat salad bar

Wild Beet Salad Co.’s concept is a “salad bar” on steroids. First, your lettuce (whatever kind you choose) is freshly chopped to order. Next, you pick from a huge selection of veggies – everything from edamame to kalamata olives to beets – and then add protein, cheese, and pick from one of ten homemade dressings. “Crunchies” (croutons, sunflower seeds, etc.) are optional. The fast casual restaurant is in the shopping center near Kirby and Poplar and you can dine in or pick up to-go meal.

Like I said, there are tons more places where you can have a healthy meal in Memphis. What are your favorites?

Author: Holly Whitfield

I write about what’s going on with Memphis music, food, arts, events, sports, people, and culture. Memphians love Elvis and barbeque with a passion that must be seen to be believed, but there is so much more to this place.

Show Comments


  1. We love the fresh fish dishes at Tsunami and the Salmon at Folks Folly! And, of course, you can make any of our burgers a turkey, veggie, or black bean burger. Plush our fish, salads, Heart Healthy menu, and Gluten Free menu.

  2. There are so many choices in Memphis – we have many healthy choices at River Oaks as well as some of our favorite restaurants – we are always cooking for people with allergies, dietary restrictions, and special needs.  We even serve gluten free organic fried chicken! 🙂

  3. Gina says:

    I love the warm vegetable salad at Beauty Shop!

  4. Stephanie says:

    Whole Foods and Jason's Deli salad bars are great too 🙂  

  5. Jessica McChandler says:

    Trolley Stop Market and SOB have fresh, local, gluten free options. Love the smoked chicken wings (without sauce) at  One and Only BBQ too! Just add a veggie and you've got a delicious high protein/low carb meal! 

  6. Toni says:

    I would also include Lisa's Lunchbox!

  7. Kathy says:


  8. Lee says:

    CIao Baby Pizzeria!!! Fresh food…cheese 12" pizza only 500 calories…They have over 40 different fresh toppings to compliment their artisan style pizza.  check it out.. Ciao !!!



  9. Thank you Holly for spreading a healthy message! 

  10. Zada Hart Gates says:

    Where in Raleigh?? And around hospitals…….this is where families need it most!!!! Organic and non-GMO…….

  11. Elaine says:

    Fuel Cafe in midtown. The vegetarian meatloaf is to die for!

  12. Delta Groove Yoga in Overton Square we carry Cosmic Coconut cold-pressed juices and getfreshmemphis (local) grab-n- go lunch items and snacks for you guys in midtown. That might not wanna drive out east. Thank you for sharing such great information Holly. The broadening of healthy food horizons always a good message to share.

  13. […] ILM Food & Drink Week 2014: Places To Get a Healthy Meal In … – Another healthy, fast downtown option is Ultimate Foods. They have pre-portioned meals for breakfast, lunch, dinner, and snacks. … If you’re going in the low-carb, high-protein direction for your healthy eating plan … […]

  14. Yalin Chang says:

    Please don't forget 4Dumplings is here to promote healthy eating too! 🙂

  15. Kay says:

    I would like to add Two Vegan Sistas on Summer Avenue.  They offer raw and cooked vegan meals in addition to juices and smoothies.  They will even prepare items that are off the menu with some advance notice.  They also offer meal plans. 

  16. Wendy Thomas says:

    Great list! My only suggestion would be to add Julles Posh Food Company……located behind Walgreens Poplar and Massey in a strip center. Check it out! Healthy, delicious and beautifully presented!

  17. Lindsey says:

    I really like LYFE kitchen. If you aren’t TOO committed to being healthy they have good loca beer too!

  18. Robin Beaudoin says:

    How could Lyfe Kitchen be bypassed in the haste to make this list? Fresh twists on old favorites, with the hot new fad veggies always present. Calories and nutrition right on the menu.

  19. Hannah says:

    Lyfe kitchen!

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