The 9 Healthiest Fast Food Breakfast Options to Start Your Day

You may be a breakfast eater but find some days are too hectic to sit down and eat, and wonder if skipping breakfast or choosing a fast-food option to eat on the fly is better. 

A healthier fast-food breakfast includes a mix of carbohydrates, protein (at least 20-30g at meals), and fiber to keep you full and prevent energy crashes between meals and snacks. 

Fast food tends to be higher in sodium, so choosing fast food for breakfast should be occasional.

‍Health experts recommend staying around 2,300 mg of sodium daily. 

Read on to learn more about how the healthiest fast food breakfasts have high amounts of protein, fiber, and nutrients.

Find out which options offer a convenient and nutritious morning meal.

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Why Is Breakfast So Important?

Research shows that for most people, eating breakfast is an important predictor for disease prevention, weight management, and it helps you meet your daily nutritional needs.

‍Research demonstrates that regularly eating breakfast (at least three times weekly) is linked with a lower risk of heart disease, stroke, type 2 diabetes, and obesity.

Type 2 diabetes risk is reduced by 20%, while obesity risk is reduced by 26%. 

A large meta-analysis, including 45 studies, found that skipping breakfast more than three times a week was associated with a 44% increased risk of overweight or obesity. 

People who skip breakfast are more likely to miss out on key nutrients, leading to a lower overall diet quality.

Also, breakfast eaters eat less added sugar and more fiber, folate, iron, calcium, and vitamins A and C.  

1. Panera Bread: Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

Panera is often associated with baked goods, bagels, and coffee. Fortunately, the breakfast menu offers something balanced. 

Nutrition Facts:

340 calories, 14 g of fat, 720 mg of sodium, 36 g of carbohydrates, 5 g of fiber, and 19 g of protein

Why We Like It

• This breakfast sandwich contains a good mix of fat, carbohydrates, and protein, with 18% of the daily value for fiber. 
• Protein and fiber help you stay full and maintain stable blood sugar levels. 
• While higher than eating at home, the sodium is one-third of the daily recommendation.

2. Dunkin’: Wake-Up Wrap

Their tagline is “America Runs on Dunkin” due to their popularity. This American favorite offers more than coffee and donuts. The Wake-Up Wrap is a burrito with your choice of protein, egg, and cheese. 

Nutrition Facts:

180 calories, 10 g of fat, 470mg of sodium, 14 g of carbohydrates, 0 g of fiber, and 7g of protein

Why We Like It

• The Dunkin’ Wake-Up Wrap is a smaller breakfast portion, so you can pair it with fruit and coffee or choose two wraps. 
• Adding a piece of fruit to the meal will provide 4 g of fiber (about 15% of your daily needs). 
• This wrap is an appropriate balance of fat, protein, and carbohydrates and is lower in sodium.

3. McDonald's: Fruit and Maple Oatmeal

McDonald's can be found almost anywhere, with over 13,000 locations. McDonald's advertises that you are never more than 120 miles from a McDonald's store, making this chain a convenient option. Two McDonald’s menu items on this list are healthier options; check out number seven for the second option. 

Nutrition Facts:

320 calories, 4.5 g of fat, 150 mg of sodium, 64 g of carbohydrates, 4 g of fiber, and 6 g of protein

Why We Like It

• While higher in carbohydrates, this oatmeal is low-sodium, contains protein, and is 15% of the daily value for fiber.
• You can edit the ingredients; removing the sweetened cranberries and raisins reduces the carbohydrate count to 47 grams without lowering the fiber content.
• Oatmeal is often gluten-free for individuals sensitive to gluten. McDonald’s allergy information lists only milk as an allergen. Oatmeal would also fit into many types of vegetarian diets.

4. Starbucks: Spinach, Feta, & Egg White Wrap

Starbucks is one of the largest coffee chains in the United States. They also serve some balanced food items.

Nutrition Facts:

290 calories, 8 g of fat, 840 mg of sodium, 34 g of carbohydrates, 3 g of fiber, and 20 g of protein

Why We Like It

• This wrap provides balanced fat, carbohydrates, protein, and fiber like Panera's spinach, egg, and cheese sandwich. 
• This wrap is a quick fast-food option to grab coffee and a healthier breakfast on busy mornings or when traveling. 

5. Chick-fil-A: Egg White Grill Breakfast Sandwich

Some love Chick-fil-A for its lunch and dinner menu, but it also offers a healthy breakfast grilled chicken option. 

Nutrition Facts:

300 calories, 8 g of fat, 1,020 mg of sodium, 31 g of carbohydrates, 2 g of fiber, and 28 g of protein

Why We Like It

• For individuals with higher protein needs, this sandwich is among the highest on the list without higher calories or carbohydrates.
• It’s one of the few fast-food options with chicken on the breakfast menu. 
• You can add a piece of fruit to boost the fiber intake. 

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6. Panera Bread: Scrambled Egg & Cheese on Ciabatta

If you frequent Panera Bread more often than other restaurants, they have a second healthier fast food item on their menu. 

Nutrition Facts:

380 calories, 16 g of fat, 610 mg of sodium, 40 g of carbohydrates, 2 g of fiber, and 20 g of protein

Why We Like It

• Like Panera’s other sandwich, this ciabatta sandwich also contains balanced fat, carbohydrates, protein, fiber, and lower sodium than other fast-food items.
• Consider adding some fruit to increase the fiber and vitamin content.

7. McDonald’s: Egg McMuffin

McDonald’s stand-by, the Egg McMuffin, which debuted in the 1970s, is a healthier grab-and-go item. 

Nutrition Facts:

310 calories, 13 g of fat, 770 mg of sodium, 30 g of carbohydrates, 2 g of fiber, and 17 g of protein

Why We Like It

• The McMuffin is a smaller portion with a filling balance of protein, carbohydrates, fat, and fiber. 
• Easy to pair with portable fruit like apples, oranges, or bananas from home to get more fiber. 
• It's a simple favorite for many people. 

8. Burger King: Croissan'Wich Ham, Egg, and Cheese

We didn’t forget Burger King for those who love “having it their way.” Burger King is associated with hamburgers but does carry breakfast items. 

Nutrition Facts:

412 calories, 22.5 g of fat, 1,275 mg of sodium, 32 g of carbohydrates, 1.2 g of fiber, and 21 g of protein

Why We Like It

• Although it’s higher in sodium and fat than other fast food sandwiches on this list, it does contain a balanced combination of carbohydrates and protein. 
• You can omit the ham to lower the sodium by 400 mg while keeping 15 g of protein.

9. Taco Bell: Potato Breakfast Burrito

Taco Bell offers a burrito with eggs, cheese, tomatoes, and toasted potatoes.

Perfect if you want to skip any breakfast meat and enjoy potatoes. 

Nutrition Facts:

340 calories, 14 g of fat, 770 mg sodium, 44 g of carbohydrates, 3 g of fiber, and 9 g of protein

Why We Like It

• Taco Bell offers more fiber-rich menu items like vegetables and beans than other fast food restaurants. 
• It's a portable burrito that is easy to eat on your way with salsa. 

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Takeaway

These healthier fast-food breakfast items can help you eat something fueling on hectic mornings or traveling.

The next time you find yourself choosing whether to skip breakfast or eat fast food, consider these nine healthier fast food options to stay on track with your health goals.

How a Dietitian Can Help

If you need individualized advice on achieving health goals, consider working with a dietitian to develop a realistic and balanced eating plan that includes what to do in situations regarding fast food. 

At Nourish, every nutrition appointment is dedicated to helping you find solutions that bring you closer to your health goals.

Dietitians can help you find creative and realistic meal plans accommodating your lifestyle. 

You may not know what to ask if you’ve never met with a dietitian before. Here are questions to ask: 

• How do I know what pre-packaged meals are best? 
• What are some healthier fast food options for lunch and dinner? 
• Can I eat fast food and lose weight?

Find a dietitian who accepts insurance through Nourish.