Chick-fil-A Egg White Grill: The Protein Powerhouse
This protein-packed healthy fast food breakfast option features grilled chicken, fluffy egg whites and a slice of cheese, all sandwiched in an English muffin to deliver a filling 27 grams of protein and just 300 calories. Nutrition experts consistently rank this as their top choice when seeking maximum protein bang for your caloric buck. London loves the Egg White Grill’s protein-packed combo of grilled chicken and egg whites, plus cheese.
The sandwich checks multiple nutritional boxes that matter most for sustained energy. Consider skipping the cheese if you want to decrease the sodium and saturated fat content of your breakfast. We also recommend pairing it with a fruit cup to increase fiber intake. However, the 990 mg of sodium is a big red flag.
Many health professionals appreciate how this option transforms typical fast-food expectations. The grilled chicken provides lean protein that helps maintain muscle mass and keeps you feeling full longer than carb-heavy alternatives. Still, the sodium content means you’ll want to watch your salt intake for the rest of the day.
Starbucks Spinach, Feta and Egg White Wrap: The Fiber Champion
The Spinach, Feta and Egg White Wrap from Starbucks is a top pick for a healthy fast food breakfast, offering 20 grams of protein and a solid dose of iron from the spinach. Wrapped in a whole-wheat tortilla, it also provides fiber, which will keep you feeling full longer than some of the baked goods served here.
Although the sodium is a little high, it’s still one of the best fast food breakfast options as long as you watch your sodium intake for the rest of the day. This is also one of the healthiest Starbucks food options, so while it may not be the best choice overall, if all you have time for is to stop by Starbs, this is a balanced fast food breakfast dish to go for.
What sets this wrap apart is its vegetable content, something sadly lacking in most fast-food breakfast options. The spinach delivers folate and iron, while the feta provides calcium. It’s tasty, but a bit higher in sodium than other options – 840 milligrams – so just be aware when planning your other meals for the day.
Starbucks Egg White & Red Pepper Sous Vide Bites: The Low-Carb Winner
A healthy fast food breakfast option from Starbucks, particularly for those looking for low-carb or high-protein fast food breakfast dishes, is the Egg White and Roasted Red Pepper Sous Vide Egg Bites. Made with egg whites, spinach, roasted red peppers and a blend of cheeses, this Starbucks breakfast menu item packs 13 grams of protein into just 170 calories.
As an added nutritional boost, try pairing it with avocado for extra fiber and healthy fats. With fewer calories and less sodium than most breakfast dishes, these egg bites provide a satisfying, healthy fast food breakfast choice that helps you stay on track with your health goals.
Prepared with egg whites, spinach, fire-roasted red peppers and a touch of feta, cottage cheese and Monterey Jack, these bites are a satisfying option if you’re avoiding bread. For just 170 calories, you get 13 grams of protein to tide you over until lunch. These portable bites work perfectly for those following keto or low-carb eating patterns.
McDonald’s Egg McMuffin: The Classic That Delivers
A solid choice for a healthy fast food breakfast that doesn’t sacrifice flavor, this dish includes a hot egg, lean Canadian bacon and a slice of cheese on an English muffin. This classic provides you with 17 grams of protein and only 310 calories. If you’re keeping an eye on your sodium or fat intake, simply skipping the cheese can help reduce both.
The quintessential morning starter at McDonald’s is also one of the healthiest fast food breakfast foods on the chain’s menu. Hirsch says it’s lower in calories than other options. The 17 grams of protein will keep you fuller longer, but the lack of fiber may have you reaching for something sooner than you’d like.
“(McDonald’s) breakfast entrées are generally served on an English muffin with one egg, a slice of American cheese, and ham or sausage, but can be requested without the bun,” registered dietitian Bonnie Taub-Dix tells TODAY.com. Though this trick changes the hand-held sandwich into a meal you might need to eat with a knife and fork, it can be a game changer for someone watching their carbs when there aren’t many options around. An Egg McMuffin without the bread has 160 calories, 3 grams of carbs, 11 grams of fat and 12 grams of protein.
Panera Avocado, Egg White & Spinach Sandwich: The Balanced Option
Our nutritionists love that “Panera’s Avocado, Egg White, And Spinach Sandwich is packed with 18 grams of protein and 6 grams of dietary fiber, making it a nutritious and satiating breakfast option on-the-go. The creamy avocado adds some extra healthy fats, rounding this out to be quite a balanced breakfast sandwich”.
Offering a balance of protein, fiber and healthy fats, Panera Bread’s Garden Avo and Egg White Sandwich is a standout healthy fast food breakfast option. This is notably one of the best Panera sandwiches for those looking to eat a high-protein breakfast, as the egg whites provide 18 grams of protein. The sprouted grain bagel also packs 5 grams of fiber.
Additionally, avocado adds heart-healthy unsaturated fats, and the fresh tomatoes contribute vitamin C, potassium and folate. This sandwich is undoubtedly one of the healthiest items at Panera, offering a delicious and nutritious way to start your day. The sprouted grain bread provides complex carbohydrates that digest more slowly than refined options.
Starbucks Rolled and Steel Cut Oatmeal: The Fiber Fix
Her No. 1 pick for a healthy fast food breakfast is the Starbucks rolled and steel cut oatmeal. “Add fresh blueberries, nuts, dried fruit and as little or as much added sugar as you want,” she says. “I like that it’s a quick and easy whole-grain meal with fiber that you can customize”.
Hirsch points out that Starbucks’ oatmeal is made with whole grains, which have been linked to improved heart health. Speaking of which, the 125 mg of sodium is lower than what you find in even the healthiest fast food breakfasts elsewhere. However, the five grams of protein aren’t very filling, and she says the lack of substance and flavor may tempt people to add in dried fruit and sugars, boosting calories but not offering much extra nutrition.
This option shines for those seeking sustained energy from complex carbohydrates. The customization aspect allows you to control added sugars while boosting nutrients through toppings. Consider adding nuts or seeds for healthy fats and extra protein to make it more balanced.
McDonald’s Fruit and Maple Oatmeal: The Sweet Spot
One of the healthiest items at McDonald’s is the fruit and maple oatmeal, offering 6 grams of protein and 4 grams of fiber in a 320-calorie serving. Made with wholegrain oats, it’s sweetened with a blend of diced apples, raisins and cranberries, providing a natural boost of fiber and nutrients.
For a healthier twist, you can ask for less or no brown sugar to reduce the sugar content, which is quite high without customizations. This hearty, nutrient-rich oatmeal is a solid choice for those seeking a healthy fast food breakfast on the go, especially if you are looking for vegetarian options.
“The key is to always focus on moderation/portion sizes and what’s between the bread, choosing your fillings or toppings wisely… my choice is the Fruit and Maple Oatmeal with low fat milk and a side of apple slices. At just 320 calories, and 30 less if you skip the sugar, you get 6 grams of protein and 4 grams of heart-healthy fiber”. The main downside is the added sugar content, which can be minimized through customization.
Chick-fil-A Greek Yogurt Parfait: The Probiotic Pick
At just 270 calories and with 13 grams of protein, this Chick-fil-A breakfast dish offers a balanced option that’s lighter than most breakfast items on the menu, making it one of the healthiest fast food breakfast alternatives for a quick, nutritious start to your day. If you’re after a breakfast that’s packed with protein, pick up the egg white grill for a whopping 27 grams. Inside the English muffin, you’ll find grilled chicken, egg whites and melted cheese.
The parfait combines protein-rich Greek yogurt with fresh berries and granola for a satisfying combination. The berry parfait comes with either granola or cookie crumbs, which have similar nutritional values. The granola offers slightly more protein, but it also has more sugar, fat and calories overall. The parfait is made with fresh fruit, where most of the health benefit comes from.
Greek yogurt naturally contains probiotics that support digestive health, making this option beneficial beyond basic nutrition. The fresh berries provide antioxidants and natural sweetness without excessive added sugars. Choose the granola version for extra fiber and protein.
Dunkin’ Egg and Cheese Wake-Up Wrap: The Portion Control Champion
This simple but satisfying healthy fast food breakfast option features eggs and cheese wrapped in a soft tortilla. With just 180 calories, plus 7 grams of protein, this Dunkin’ Donuts breakfast menu item provides a light yet energizing start to your day and is one of the best choices for anyone who needs a low-cal fast food breakfast.
You can easily customize this breakfast wrap, which comes with egg and cheese. You can also add meat, though that makes it a tad less healthy. The wrap contains 180 calories and 7 grams of protein, as well as some calcium, vitamin D and potassium. Rizzo recommends pairing it with some fruit to add some fiber or some yogurt for protein to help keep you full longer.
This wrap works well for those who want fast-food convenience without the caloric overload. The small portion size naturally controls calories while still providing satisfying protein and carbohydrates. Adding turkey sausage provides lean protein without excessive saturated fat found in pork sausage.
Sonic Jr. Sausage, Egg and Cheese Breakfast Burrito: The Budget-Friendly Choice
The Sonic Jr. Sausage, Egg, and Cheese Breakfast Burrito comes in at only 280 calories with 12 grams of protein. When going to Sonic, our nutritionists recommend “going for one of their ‘junior’ breakfast items on the menu to cut down on excess saturated fat and sodium. Asking for no cheese may be a suitable option too – plus, adding some tomatoes or jalapeno can be a great way to add more flavor without adding lots of extra calories”.
With only 280 calories, plus 12 grams of protein, Sonic’s Jr. Sausage, Egg and Cheese Breakfast Burrito is a balanced and healthy fast food breakfast choice. Its small portion size helps reduce excess sodium and saturated fat, making it a smarter option compared to other Sonic breakfast menu items.
However, while this is one of the healthiest items at Sonic, it still contains 830 milligrams of sodium, which is approximately 55% of your daily allowance if following a 1,500 milligrams per day guideline. You can lighten it up and reduce the sodium content a little by skipping the cheese. The junior size makes this option more reasonable than full-sized breakfast burritos that can pack over 700 calories.
