On your way to work, maybe to the gym, or simply too busy to make breakfast at home, the question of health for the sake of comfort has emerged. You don’t have to worry about it. Present-day fast-food chains provide a wider selection of healthy fast-food breakfast options, which facilitate losing weight without the need to sacrifice the flavour or feeling of satisfaction.
Stefani Sassos, MS, RD, CDN, a registered dietitian, and her team at the Good Housekeeping Institute Nutrition Lab discuss the best options for the healthiest fast food breakfast in this guide. With these meals, one can take in enough protein, fiber, and healthy fats to launch a new day with.
Regardless of whether you are Googling for healthy fast food breakfast near me, need a high-protein fast food breakfast, or simply want to cut down on calorie intake, check this list, which serves as your go-to guide.
1. Starbucks: Spinach, Feta & Egg White Wrap
- 290 calories, 20g protein, 3g fibre
This wrap is one of the healthiest fast food breakfast sandwiches on the market. Not only does it contain greens, egg whites, and feta cheese, but it also has the perfect balance of protein and fiber.
Why it’s great: It’s tasty, non-greasy, and vegetarian. Such a type of food is a good option for the people that are on a diet.
Nutritionist tip: Combine it with a cup of black coffee or a glass of unsweetened iced green tea to get a 100% low-calorie fast food breakfast.
2. Starbucks: Kale & Portabella Mushroom Sous Vide Egg Bites
- 230 calories, 15g protein, 2g fibre
The egg bites are creamy; that is why they are not only a good source of protein but also low in carbs and free from gluten.
Why it’s great: They are easy to carry around and have a high nutritional value, with little sodium when compared to most breakfast sandwiches.
Pro tip: You may want to consider adding avocado spread for the extra health benefits that come from healthy fats and an increase in the level of fiber you get.
3. Starbucks: Rolled & Steel-Cut Oatmeal with Blueberries
- A comforting, vegan, and fibre-filled meal
Keeping it savory, we present to you a vegan and fiber-rich breakfast, which is oatmeal with a touch of blueberries. Oatmeal is a complex carbohydrate that, at the same time, is satisfying.
Why it’s great: Suitable for vegans, good with fibre, and flexible.
Pro tip: Get rid of the extra sweet stuff so you really have a healthy breakfast with oatmeal on the go to lose weight.
4. McDonald’s: Egg McMuffin
- 310 calories, 17g protein, 2g fibre
It is a good old-fashioned one that, despite that, still has its position as one of the healthiest options for a fast-food breakfast sandwich.
Why it’s great: It is the perfect combination of protein, carbs, and fat, and also, it is available in the app for customising.
Pro tip: Save calories and sodium by choosing a cheese-free and less sodium version. Ideal for a low-calorie fast-food breakfast target.
5. McDonald’s: Fruit & Maple Oatmeal
- 320 calories, 6g protein, 4g fibre
It’s for sure that oatmeal is a big key to your healthy breakfast task if you’re looking to strip off some extra pounds in a swift way. The fibre content is an added advantage, as much as you are already aware of oats being heavy. It is also rich in iron and potassium.
Why it’s great: Oatmeal is an unprocessed food item, and the fibre is from the whole grains and the fruit. The entire process of digestion, and hence calories, is affected by adding extra fibre through the app.
Pro tip: Ask for less sweetener or no raisins to decrease sugar consumption.
6. Taco Bell: Cheesy Toasted Breakfast Burrito with Potatoes
- 340 calories, 6g protein, 3g fibre
Surprisingly, you can find a food option from Taco Bell that’s not only delicious but healthy enough to have for breakfast that way. You can also match it to some vitamin-rich ingredients.
Why it’s great: The dish tastes delicious, is energising, and sells at a fair price.
Pro tip: Try asking for extra eggs and no cheese to have increased protein and decreased fat.
7. Panera: Avocado, Egg White & Spinach Sandwich
- 350 calories, 19g protein, 5g fibre
If you are on the hunt for a nutritious fast-food breakfast that is also very tasty, let me point you in the direction of this breakfast sandwich.
Why it’s great: Avocado and sprouted grain bagels are multiplying the nutritional value of the meal, mostly because this is a fibrous source of healthy fats.
Pro tip: Give the egg salad a chance regularly to keep the meal more interesting while adding some extra vitamins.
8. Panera: Steel Cut Oatmeal with Strawberries
- 370 calories, 8g protein, 9g fibre
For all those who crave oats, this low-calorie fast food breakfast containing a great number of whole grains and fiber is a perfect one, isn’t it?
Why it’s great: Fruity on top are nuts and low in saturated/no trans fats that are good for your heart.
Pro tip: If you request less cinnamon topping, you will use less sugar.
9. Dunkin’: Plain Croissant
- 340 calories, 6g protein, 1g fibre
It’s really a pity that Dunkin’ doesn’t offer you a variety of healthy breakfast options. Yet something is still available; in particular, the plain croissant, even though it can’t compete with muffins and doughnuts, which are high in sugar.
Why it’s great: It is lower in sugar as compared to other baked pieces.
Pro tip: A cup of black coffee and one small doughnut hole (Munchkin) can be your healthy yet portion-controlled breakfast.
10. Burger King: Egg & Cheese Croissan’wich
- 365 calories, 16g protein, 1g fibre
When you walk into Burger King for a ‘nutritious and high-protein’ breakfast sandwich during the breakfast hours, this is one of the best options.
Why it’s great: It’s an easy and satisfying meal without any excess calories.
Pro tip: If you don’t want ‘hash browns or juice’, just keep the meal balanced.
11. Chick-fil-A: Egg White Grill
- 290 calories, 26g protein, 1g fiber
This fast-food breakfast sandwich, which can be easily called the healthiest one, is not only good for high-protein energy and strength but also for any busy day that one may have.
Why it’s great: It’s not just about the fewer calories, not to mention that there are fewer carbs. Maybe it has fewer calories than the one in your Baby Food Diet WhatsApp group.
Pro tip: A fruit cup on the side is also a great option for fiber, plus you don’t have to eat all your calories there.
12. Chick-fil-A: Greek Yogurt Parfait
- 240 calories, 12g protein, 1g fiber
If you are a light eater or simply seek to have a quick bite to eat again, this is the healthy fast food breakfast near me that I would highly recommend to you.
Why it’s great: It’s packed with protein, contains berries, and is just yummy.
Pro tip: Go for cookie crumbs instead of granola to lessen your consumption of sugar and calories.
13. Wendy’s: Bacon, Egg & Swiss Croissant
- 410 calories, 18g protein, 1g fiber
This breakfast sandwich got the nod also based on the fact that it is lower in sodium than any other on the Wendy’s menu.
Why it’s great: It’s lavish and delicious in addition.
Pro tip: Eliminate the cheese from the order to reduce the amount of saturated fat.
14. Subway: Veggie Delite Wrap
- 330 calories, 10g protein, 4g fiber
You might already know that a wrap is not really a breakfast item, but what if I told you that you can still enjoy a wrap in the morning and have a healthy fast food breakfast to lose weight?
Why it’s great: It’s full of veggies and is served with a wrap that’s not high in carbs.
Pro tip: Avocado can be used in place of cheese for healthy fats plus fibre.
15. Sonic: Jr. Sausage, Egg & Cheese Breakfast Burrito
- 290 calories, 12g protein, 1g fiber
As compared to Sonic’s regular breakfast meals, junior versions are a good choice, as they are less likely to be high in sodium and saturated fat.
Why it’s great: It’s just the right amount so you can keep your calorie and fat intake at moderate levels.
Pro tip: Either tomatoes or jalapeños could be added to boost flavor and keep the calorie count unchanged.
The Bottom Line: Eat Smart, Even on the Go
Although preparing breakfast at home is the best choice, on-the-go people can still enjoy healthier fast food breakfasts while maintaining their goals.
Ever thought of eating a healthy breakfast instead of searching for the term “healthy breakfast near me”? Eat this, not that fast food breakfast, maybe, or a low-calorie fast food breakfast sounds like a good option for you; all these are available.
If you are not quite sure what to choose, take the 10-3-400 rule as a guideline: a good breakfast should give you approximately 10 grams of protein, 3 grams of fiber, and contain less than 400 calories.
FAQS – Healthy Fast Food Breakfast
Q: What is considered to be the healthiest among these fast food breakfast sandwiches?
A: Chick-fil-A’s Egg White Grill and Starbucks’ Spinach, Feta & Egg White Wrap take priority among the breakfast products of this class.
Q: What is a quick, ‘high-protein’, fast-food breakfast?
A: Some good ideas for this are the ‘Starbucks Protein Box’, Chick-fil-A Egg White Grill, or Avocado & Egg White Panera’s Sandwich.
Q: What kind of meals is a low-fat fast food breakfast?
A: Try some oatmeal, cooked eggs, and small breakfast burritos.
Q: How can I locate a healthy breakfast in my area?
A: Try some local apps and search for the ones with natural, high-protein, and low added sugar content.
- Review at Quora: Which breakfast meal is best for fat loss?
Final Thoughts: Eat Smart, Even on the Go
It is possible to combine fast food and a healthy lifestyle with a little bit of planning. In this way, you can take from the restaurant a high-protein fast food breakfast, a low-calorie fast food breakfast, or a healthy breakfast sandwich that fits in with your wellness goals.
Quick Takeaways:
- Have trust in the power of food by choosing meals with lean protein, whole grains, and veggies.
- Don’t drink sugary beverages and avoid extra dips, as it would only bring you empty calories.
- Restaurant apps can be used for customising orders and seeing the nutrition information for each dish.
Do you find yourself Google searching “healthy breakfast near me”, or are you committed to a weight loss program? The following list assures you that you can get a healthy and convenient fast food breakfast in no time.
