As tough as it may be to walk into Burger King for breakfast and avoid ordering hash browns or Cini-minis, your body will thank you for choosing one of the options below instead.
Option #1: Quaker Original Oatmeal (140 calories, 30 calories from fat, 5 grams of protein) is the best choice available on BK’s breakfast menu; just make sure you’re not ordering the maple and brown sugar flavored oatmeal.
Option #2: While it’s a far less nutritious offer, Burger King’s BK® Breakfast Muffin Sandwich with eggs and cheese (220 calories, 80 calories from fat, and 12 grams of protein) is the healthiest breakfast sandwich on the menu.
The beauty of Jack in the Box is the how varied their menu options are; you can get everything from a chicken teriyaki bowl to a bacon cheeseburger. When it comes to healthy breakfast options, however, the pickings are much slimmer.
Option #1: The Breakfast Jack (280 calories, 100 calories from fat, and 16 grams of protein), includes a fried egg, ham, and melted American cheese on a bun.
It’s no surprise that Dunkin’ Donuts would have plenty of options when it comes to breakfast, but what you may not know is that the chain offers DDSmart designated items designed to help customers make healthier choices. To take things a step further, Dunkin’ is also offering a full menu of items all with less than 300 calories.
Option #1: The Egg White Turkey Sausage Wake-Up Wrap (150 calories, 5 grams of fat, and 11 grams of protein) is a great way to start off the morning.
Option #2: The Egg White Veggie Wake-Up Wrap (150 calories, 6 grams of fat, and 10 grams of protein) is a sound choice for those looking to steer clear of meat for breakfast.
With offerings similar to Panera Bread, Au Bon Pain has breakfast options galore. While it’s still possible to get carried away with all of the pastries and heavy coffee drinks available, there are a few more health-conscious items on the menu.
Option #1: The Egg Whites and Cheddar Breakfast Sandwich (230 calories, 9 grams of fat, and 19 grams of protein) is a great, straightforward choice.
Option #2: For those with a slightly more adventurous palate, the Egg Whites, Cheddar, and Avocado Breakfast Sandwich (310 calories, 16 grams of fat, and 20 grams of protein) is another solid option.
Option #3: The small oatmeal (170 calories, 3 grams of fat, and 6 grams of protein) is good for those seeking a lighter breakfast.
McDonald’s is another fast-food giant that has introduced items (and even an entire menu, as of last week) focused on offering healthier options to diners. While the offerings are not as nutritionally sound as some offered by the chain's competitors, there are still a few options worth noting.
Option #1: Egg McMuffin (300 calories, 110 calories from fat, and 18 grams of protein)
Option #2: Fruit & Maple Oatmeal without Brown Sugar (260 calories, 40 calories from fat, and 5 grams of protein)
Panera Bread offers a wide array of options for breakfast, including many breads and pastries made fresh daily. But for those looking for something healthier, there are a few options worth noting.
Option #1: Steel-Cut Oatmeal with Summer Blueberries and Granola (320 calories, 9 grams of fat, and 6 grams of protein).
Option #2: Strawberry Granola Parfait (310 calories, 11 grams of fat, and 9 grams of protein).
Option #3: Breakfast Power on Whole Grain (340 calories, 15 grams of fat, and 23 grams of protein).
Sonic’s breakfast menu is extensive, but in terms of the nutritious offerings, it leaves much to be desired.
Option #1: If you’re really craving a morning trip to Sonic and want to make the healthiest choice possible, opt for the Jr. Breakfast Burrito (260 calories, 140 calories from fat, and 12 grams of protein).
Starbucks made its debut into the hot sandwiches game fairly recently, with a host of savory items for breakfast and lunch. Not surprisingly, a number of the items on the menu are very healthfully conscious.
Option #1: Starbucks Perfect Oatmeal (140 calories, 2.5 grams of fat, 5 grams of protein) includes a generous serving of unadulterated whole-grain oatmeal. You can add any or all of the brown sugar, dried fruit, and nut medley toppings, but be aware that even the dried fruit will tack on an extra 100 calories to the dish.
Option #2: Spinach & Feta Breakfast Wrap (290 calories, 10 grams of fat, and 19 grams of protein) is another satisfying and well-balanced choice.
Option #3: If you’re looking for something a bit heartier, the Chicken Sausage Breakfast Wrap (300 calories, 10 grams of fat, and 14 grams of protein) is a great pick.
Subway is no stranger to attracting a more health-conscious clientele, and that trend continued when the company introduced its breakfast menu a few years ago.
Option #1: Egg (White) and Cheese Muffin Melt (150 calories, 30 calories from fat, and 12 grams of protein).
Option #2: Or, if you’re in the mood for something a bit more substantial, opt for the Black Forest Ham, Egg White, and Cheese Muffin Melt (170 calories, 35 calories from fat, and 14 grams of protein).