Nutrition

10 Healthier Fast-Food Breakfast Options

Making time for a healthy breakfast when you have a busy schedule isn’t always possible. Sometimes, you may therefore find yourself at the closest drive-through, grabbing something on your way to work.

Fast food is often thought of as unhealthy, and for good reason — most options will cost you lots of calories, saturated fat, added sugar, and sodium. Fortunately, healthier choices are available.

We researched popular fast-food restaurants to find you 11 healthier fast-food breakfast options.Photo Courtesy of Starbucks

1–2. Best low calorie

If you’re looking to monitor your calorie intake, there are several options out there.

These two breakfasts are both under 300 calories. Keep in mind, though, that they may not be as filling as a higher calorie meal. If you’d like, add a fruit cup for a few extra calories, nutrients, and filling fiber.

You’ll also notice a few other breakfasts on this list that fall under 300 calories.

1. Dunkin’ Donuts Veggie Egg White Omelet

The veggie egg white omelet is filled with healthy veggies and assembled with cheddar cheese on a multigrain thin. One serving contains (1):

  • Calories: 290
  • Fat: 13 grams
    • Saturated fat: 5 grams
  • Carbs: 27 grams
    • Fiber: 5 grams
    • Sugar: 4 grams
  • Protein: 17 grams
  • Sodium: 550 mg

2. McDonald’s Egg McMuffin with no butter

The Egg McMuffin is a popular breakfast choice, and if you order it without butter, it’s less than 300 calories. With butter, the calorie count of the sandwich is just a little higher at 310 calories. One Egg McMuffin without butter contains (2):

  • Calories: 280
  • Fat: 11 grams
    • Saturated fat: 4.5 grams
  • Carbs: 30 grams
    • Fiber: 2 grams
    • Sugar: 3 grams
  • Protein: 17 grams
  • Sodium: 750 mg

3–4. Best vegetarian

Avoiding meat can sometimes make ordering out more difficult, especially when also trying to get enough protein. These vegetarian meals include healthy veggies and plenty of protein from egg whites.

3. Panera Bread Avocado, Egg White, and Spinach Sandwich

This sandwich has a serving of spinach, as well as avocado, which has healthy fats and fiber that can help keep you feeling full for longer. One sandwich contains (3Trusted Source, 4):

  • Calories: 360
  • Fat: 14 grams
    • Saturated fat: 6 grams
  • Carbs: 39 grams
    • Fiber: 5 grams
    • Sugar: 5 grams
  • Protein: 19 grams
  • Sodium: 700 mg

4. Starbucks Spinach, Feta, and Egg White Wrap

This wrap is a little lower in calories, but still packs 20 grams of protein, another nutrient that can help keep you feeling full. The sodium is pretty high, though, so try to balance it out with lower sodium meals throughout the day (3Trusted Source).

Additionally, consider grabbing some fresh fruit along with your wrap to make it a more filling, balanced meal. One wrap contains (5):

  • Calories: 290
  • Fat: 8 grams
    • Saturated fat: 3.5 grams
  • Carbs: 34 grams
    • Fiber: 3 grams
    • Sugar: 5 grams
  • Protein: 20 grams
  • Sodium: 840 mg

5–6. Best oatmeal

Oatmeal is a great breakfast option because it’s packed with nutrients like filling fiber and other vitamins and minerals. The suggestions below are also appropriate for individuals looking for low sodium meals (6Trusted Source).

5. Panera Bread Steel Cut Oatmeal with Strawberries and Pecans

Steel cut oats are the least processed kind of oats. They contain slightly more protein and fiber than rolled oats.

Panera Bread’s steel cut oatmeal is topped with pecans and strawberries, which may help reduce your risk of heart disease and other conditions (7Trusted Source, 8Trusted Source).

One serving of Panera Bread’s steel cut oatmeal contains (9):

  • Calories: 360
  • Fat: 15 grams
    • Saturated fat: 2 grams
  • Carbs: 52 grams
    • Fiber: 9 grams
    • Sugar: 17 grams
  • Protein: 8 grams
  • Sodium: 150 mg

6. Starbucks Classic Oatmeal

This plain oatmeal is a perfect healthy base that you can jazz up however you’d like.

The oatmeal on its own is low in calories, so we recommend adding some fresh or dried fruit and nuts for added fiber and healthy fats to round out the meal. Without toppings, one serving of the oatmeal contains (10):

  • Calories: 160
  • Fat: 2.5 grams
    • Saturated fat: 0.5 grams
  • Carbs: 28 grams
    • Fiber: 4 grams
    • Sugar: 0 grams
  • Protein: 5 grams
  • Sodium: 125 mg

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7–8. Best smoothie

Smoothies are super convenient for busy mornings, but they’re often loaded with sugar and empty calories. These fast-food smoothie orders include a good amount of protein without the added sugar, making for a filling, drinkable breakfast on the run.

7. Smoothie King Lean1 Vanilla

This smoothie gets its sweetness from bananas and includes both almonds and protein to make it a complete meal filled with healthy fats, fruit, and protein. It has just 22 grams of carbs, so if you’re limiting carbs, this can be a great choice.

If you’re not a fan of vanilla, the chocolate and strawberry versions of this smoothie have similar nutritional contents. Try adding spinach or kale for an extra boost of greens that you’re unlikely to even taste.

One 20-ounce (591-mL) vanilla smoothie contains (11):

  • Calories: 240
  • Fat: 10 grams
    • Saturated fat: 3 grams
  • Carbs: 22 grams
    • Fiber: 4 grams
    • Sugar: 8 grams
  • Protein: 21 grams
  • Sodium: 320 mg

8. Jamba Juice Protein Berry Workout Smoothie

Packed with berries and bananas, this smoothie comprises mostly natural sugars. It’s also low in fat and sodium.

As a bonus, this smoothie can be ordered with either whey or pea protein and is blended with soy milk, making it appropriate for plant-based diets. One 16-ounce (473-mL) smoothie contains (12):

  • Calories: 300
  • Fat: 1 gram
    • Saturated fat: 0 grams
  • Carbs: 52 grams
    • Fiber: 3 grams
    • Sugar: 41 grams
  • Protein: 19 grams
  • Sodium: 115 mg

Best high protein

9. Chick-Fil-A Egg White Grill

This sandwich not only includes egg whites but also chicken, bringing its protein content up to 26 grams. It’s also low in calories, so a fruit cup would be a great addition to round out this breakfast.

While calories are low and protein is high, the sodium content on this meal is high as well. Thus, try to balance it out with lower sodium meals throughout the rest of your day. One sandwich contains (13):

  • Calories: 290
  • Fat: 8 grams
    • Saturated fat: 3.5 grams
  • Carbs: 30 grams
    • Fiber: 1 gram
    • Sugar: 2 grams
  • Protein: 26 grams
  • Sodium: 980 mg

Best low fat

10. Starbucks Turkey Bacon, Cheddar, and Egg White Sandwich

Finding low fat options at fast-food restaurants can be a challenge, but conveniently, this breakfast sandwich matches the criteria. It’s even low in calories.

Also, Starbucks typically offers fresh fruit and yogurt items if you’d like to bulk this meal up while keeping it low fat. One sandwich contains (14):

  • Calories: 230
  • Fat: 5 grams
    • Saturated fat: 2.5 grams
  • Carbs: 28 grams
    • Fiber: 3 grams
    • Sugar: 2 grams
  • Protein: 17 grams
  • Sodium: 550 mg

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Source: Healthline