The Healthiest Fast Food Breakfasts
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The Healthiest Fast Food Breakfasts Slideshow

These breakfast options don’t strain your budget or your belly
The Healthiest Fast Food Breakfasts
shutterstock

The Healthiest Fast Food Breakfasts

The Healthiest Fast Food Breakfasts
shutterstock

We know: You’re busy. You don’t have time to make a wholesome, gourmet breakfast at home. You’re out the door fast, coffee in hand and mind already racing with what awaits you in your workday.

Fast-food breakfasts are both the best and worst thing to happen to you since Starbucks started doing drive-thru. Instead of trudging through hunger until lunch, now you can grab a two minute meal on your way — and the options are pretty appetizing, too. Fast food companies are going wild creating crazy combos and savory breakfast sandwiches to keep you coming back day after day.

However, they can pack excess fat and overloaded calories into your morning and set you up for a day of dietary (and digestion-related) struggles. Sure, that sausage-stacked, buttery croissant tastes great in the moment, but we’d be willing to bet your stomach fights back a few hours later.

Luckily, there are options that aren’t all that bad.

Sometimes, the options that seem the healthiest are hiding additives and sugar (we all know what happened with oatmeal…) or actually have sneaky amounts of added fats and cholesterol. So to clear the haze, we roved over fast food menus and nutritional information for you, so you don’t have to decode the nutrition facts to find the healthiest option for your mornings.

Au Bon Pain: Egg Whites, Cheddar, and Avocado on a Skinny Wheat Bagel

Au Bon Pain: Egg Whites, Cheddar, and Avocado on a Skinny Wheat Bagel
Au Bon Pain

Don’t let the fats scare you: Avocado contains unsaturated fats that boost brain health and can help reduce your risk of coronary problems. The heart-healthy avocado lies between two carb-cut slices of wheat bread. The egg whites add a punch of protein for a satisfying, healthy breakfast to start your day.

Calories: 360
Total Fat: 23 g
Saturated Fat: 12 g
Carbohydrates: 25 g
Sugar: 2 g
Protein: 19 g

Burger King: Croissan’wich Egg and Cheese

Burger King: Croissan’wich Egg and Cheese
Burger King

We’re mostly impressed with BK’s ability to keep the fat content down and the protein content up without skimping on the bread or the cheese. Let’s be honest — those are our favorite parts of any breakfast sandwich. They did it with a croissant, too! We must be dreaming.

Calories: 340
Total Fat: 18 g
Saturated Fat: 8 g
Carbohydrates: 30 g
Sugar: 4 g
Protein: 12 g

Chick-fil-A: Egg White Grill

Chick-fil-A: Egg White Grill
Chick Fil A

While there’s no real nutritional benefit to using egg whites instead of whole eggs when you’re eating at a nice place or cooking for yourself, in this case the whites are a good call. Fast food joints often sneak fats into other parts of the sandwich, so the healthy fats from the yolk push you overboard. We’re also impressed with the protein in this sandwich. Grilled chicken is a must for high-protein, low-fat options.

Calories: 300
Total Fat: 7 g
Saturated Fat: 3 g
Carbohydrates: 31 g
Sugar: 1 g
Protein: 25 g

Dunkin’ Donuts: Turkey Sausage Wake Up Wrap

Dunkin’ Donuts: Turkey Sausage Wake Up Wrap
Alex L./Yelp

Believe it or not, this is the only item on our list that has zero grams of sugar. Probably because it’s so low-carb — the wrap they used only has 13 grams of carbohydrates. Compared to the other meals that add at least 30 carbs to your day, this one definitely stands out.

Calories: 280
Total Fat: 18 g
Saturated Fat: 7 g
Carbohydrates: 13 g
Sugar: 0 g
Protein: 15 g

Dunkin’ Donuts: Veggie Egg White Flatbread Sandwich

Dunkin’ Donuts: Veggie Egg White Flatbread Sandwich
Dunkin Donuts

This vegetarian menu option actually has more protein than its turkey-stuffed counterpart. Color us impressed.

Calories: 330
Total Fat: 14 g
Saturated Fat: 7 g
Carbohydrates: 33 g
Sugar: 5 g
Protein: 18 g

Jack in the Box: Breakfast Jack

Jack in the Box: Breakfast Jack
Jack in the Box

For only 280 calories and 11 grams of fat, you get tons of protein and tons of flavor in this classic breakfast sandwich. If you’re looking for a fast option for an on-the-go bite, this could be one of the best bets.

Calories: 280
Total Fat: 11 g
Saturated Fat: 4.5 g
Carbohydrates: 30 g
Sugar: 5 g
Protein: 18 g

McDonald’s: Egg McMuffin

McDonald’s: Egg McMuffin
McDonald’s

For 300 total calories and 18 grams of protein, this McDonald’s classic actually isn’t too poor of a choice. A reasonable 12 grams of fat content from meat and eggs also helps to make this sandwich satisfying.

Calories: 300
Total Fat: 12 g
Saturated Fat: 6 g
Carbohydrates: 30 g
Sugar: 4 g
Protein: 16 g

McDonald’s: Fruit and Maple Oatmeal Without Brown Sugar

McDonald’s: Fruit and Maple Oatmeal Without Brown Sugar
McDonald’s

With the brown sugar, the counts get way crazier. But honestly, there’s no need for it when you have fresh and dried fruit to kick up the flavor. The dried cranberries and raisins have added sugar, anyway — so why add more? Omitting the extra keeps your sugar content down to a reasonable 18 grams.

Calories: 260
Total Fat: 4 g
Saturated Fat: 1.5 g
Carbohydrates: 49 g
Sugar: 18 g
Protein: 5 g

McDonald’s: Sausage Burrito

McDonald’s: Sausage Burrito
McDonald’s

A healthy burrito… It does exist. Our burrito prayers have been answered, all with fewer than 300 calories. Yet this burrito still has sausage, cheese, and even a few vegetables they managed to stuff inside.

Calories: 290
Total Fat: 15 g
Saturated Fat: 6 g
Carbohydrates: 26 g
Sugar: 2 g
Protein: 13 g

Panera Bread: Ham, Egg, and Cheese Breakfast Power Sandwich

Panera Bread: Ham, Egg, and Cheese Breakfast Power Sandwich
Panera

“Power” is right. 23 grams of protein? We’re blown away. This low-calorie, nutrient-dense sandwich is guaranteed to give you the energy you need to tackle the morning.

Calories: 340
Total Fat: 15 g
Saturated Fat: 7 g
Carbohydrates: 30 g
Sugar: 3 g
Protein: 23 g

Starbucks: Bacon, Gouda, and Egg Breakfast Sandwich

Starbucks: Bacon, Gouda, and Egg Breakfast Sandwich
Starbucks

This is a balanced breakfast if we’ve ever seen one! This sandwich has nearly the exact proportion of carbs, fats, and proteins recommended by most nutritionists, and it doesn’t overload you with calories. Instead, it provides a good amount of protein and healthy fats to carry you through your day.

Calories: 370
Total Fat: 19 g
Carbohydrates: 32 g
Protein: 18 g

Sonic: Breakfast Burrito with Ham

Sonic: Breakfast Burrito with Ham
Shutterstock

Who knew a breakfast burrito didn’t have to be a calorie overload? This fast food item is actually healthy. It has 460 calories — a reasonable amount for the average person’s breakfast. The wrap also packs near 30 grams of protein from the ham and eggs. Sounds good to us!

Calories: 460
Total Fat: 22 g
Saturated Fat: 9 g
Carbohydrates: 37 g
Sugar: 2 g
Protein: 27 g

Subway: Black Forest Ham, Egg, and Cheese

Subway: Black Forest Ham, Egg, and Cheese
Subway

This flatbread melt adds eggs, ham, and cheese for the protein you want in your breakfast — all without going crazy on added fats and sugar. Only 12 grams of healthy fats are hidden in this sandwich, mostly from the eggs and cheese. It even has some vegetables involved: The peppers and onion add nutrition, fiber, and flavor.

Calories: 300
Total Fat: 12 g
Saturated Fat: 6 g
Carbohydrates: 30 g
Sugar: 3 g
Protein: 18 g

Taco Bell: Breakfast Soft Taco — Bacon

Taco Bell: Breakfast Soft Taco — Bacon
Taco Bell

The main ingredient is bacon. I repeat: The main ingredient is bacon. And yet, the taco is well below 300 calories. Taco Bell also allows you to customize your order: You can get it grilled, add guacamole, or even include a dollop of reduced fat sour cream.

Calories: 240
Total Fat: 14 g
Saturated Fat: 5 g
Carbohydrates: 15 g
Sugar: 1 g
Protein: 11 g

Whataburger: Taquito With Cheese

Whataburger: Taquito With Cheese
Whataburger

The trick to this order is not to add the extras they offer: Potatoes, bacon, or sausage would push this option over the edge. However, the tortilla with cheese and eggs is satisfying enough for breakfast as-is. This Mexican-style breakfast looks just as good as other taquito recipes you could make at home.

Calories: 350
Total Fat: 19 g
Saturated Fat: 8 g
Carbohydrates: 28 g
Sugar: 1 g
Protein: 16 g