15 Best Healthy Fast Food Breakfasts in 2024

3 weeks ago

51 13 minutes read

Why Is Breakfast Important?

You’ve probably heard the saying “breakfast is the most important meal of the day.” But why is that? After a long night of sleep, your body needs to refuel with nutrients.

Skipping breakfast can make you feel tired, unfocused, and hungry later in the day, which may lead to overeating. Studies show that people who eat a healthy breakfast tend to have^[1]:

Better memory and concentration
More energy and physical endurance
Lower risk of obesity, type 2 diabetes, and heart disease

What Are the Benefits of Eating a Healthy Breakfast?

A balanced breakfast with protein, complex carbohydrates, and healthy fats provides many benefits, such as:

Jumpstarting your metabolism to burn calories throughout the day
Balancing your blood sugar to avoid crashes and cravings
Providing essential vitamins and minerals for overall health
Improving your mood and mental performance
Helping you make healthier food choices later in the day

So even if you’re in a rush, it’s important to make time for a nutritious morning meal. And if fast food is your only option, you can still find good-for-you choices if you know what to look for.

What Makes Fast Food Breakfast Healthy?

When you think of fast food, the word “healthy” may not immediately come to mind. Drive-thru menus are often associated with greasy burgers, salty fries, and sugary drinks. However, consumer demand for more wholesome options has led many chains to expand their offerings.

Today, you can find breakfast sandwiches, wraps, burritos, and bowls featuring:

Egg whites for lean protein
Whole grain bread, tortillas, or oatmeal for fiber
Veggies like spinach, tomatoes, and avocado
Low-fat dairy like milk, yogurt, and cheese
Fresh fruit for vitamins, minerals, and antioxidants

Of course, not everything on the breakfast menu is created equal. Many items are still high in calories, unhealthy fats, added sugars, and sodium. So how do you spot the most nutritious choices? Let’s break down the criteria.

What Are the Criteria for Choosing the Best Healthy Fast Food Breakfasts?

To select the top 15 healthiest fast food breakfasts, we evaluated the nutrition facts of popular menu items and consulted registered dietitians for their expert advice. Here are the key factors we considered:

Calories: Aim for 400 calories or less. This provides enough energy to fuel your morning without overdoing it.
Protein: Look for at least 10-15 grams of protein per serving. Protein helps build muscle, keeps you full, and steadies blood sugar. Good sources include eggs, lean meats, low-fat dairy, beans, and nuts.
Fiber: Choose items with 3 grams of fiber or more. Fiber aids digestion, lowers cholesterol, and helps you feel satisfied. You’ll find it in whole grains, fruits, and veggies.
Healthy Fats: Not all fats are bad! Healthy unsaturated fats from plants and fish are important for heart and brain health. Avocado, nuts, seeds, and olive oil are great additions.
Added Sugars: Skip the pastries and sweet drinks. Added sugars provide empty calories and can lead to energy crashes. The American Heart Association recommends no more than 25 grams (6 teaspoons) of added sugar per day for women and 36 grams (9 teaspoons) for men.^[2]
Sodium: Fast food tends to be high in sodium, which can raise blood pressure if eaten in excess. Aim for less than 600 mg of sodium per meal.
Vitamins and Minerals: The more colorful the ingredients, the better! Spinach, tomatoes, peppers, and berries pack powerful nutrients to keep your body and mind sharp.

With these guidelines in mind, we scoured the menus of top fast food chains to find the healthiest breakfast options. Here are our top picks for 2024, along with nutrition facts and pro tips from dietitians.

Top 15 Healthy Fast Food Breakfasts

1. Avocado Toast from Starbucks

If you’re looking for a trendy and tasty breakfast, try the Avocado Toast from Starbucks. This open-faced sandwich features smashed avocado spread on hearty whole grain bread, topped with sea salt and a squeeze of lemon.

Nutrition Facts:

Calories: 250
Protein: 6g
Fiber: 6g
Total Fat: 12g
Saturated Fat: 1.5g
Sodium: 330mg
Total Carbs: 33g
Added Sugars: 0g

“Avocado toast has become a breakfast staple for good reason,” says Samantha Cassetty, MS, RD, nutrition and wellness expert. “The combo of healthy fats, fiber, and complex carbs is super satisfying and provides steady energy. Plus, the lemon juice adds bright flavor and vitamin C.”

Pro Tip: For extra staying power, pair your avocado toast with a hard boiled egg or low-fat string cheese on the side. The additional protein will tide you over until lunch.

2. Egg White Delight McMuffin from McDonald’s

The Egg White Delight McMuffin is a lightened-up version of the classic McDonald’s breakfast sandwich. It features extra lean Canadian bacon, white cheddar cheese, and an egg white on a whole grain English muffin.

Nutrition Facts:

Calories: 280
Protein: 18g
Fiber: 3g
Total Fat: 10g
Saturated Fat: 5g
Sodium: 770mg
Total Carbs: 30g
Added Sugars: 2g

“With 18 grams of satisfying protein and a good source of fiber, the Egg White Delight McMuffin is a smart choice for an on-the-go breakfast,” says Elizabeth Shaw, MS, RDN, CPT, nutrition expert and author. “Just watch the sodium if you’re trying to limit your intake.”

Pro Tip: Ask for the sandwich without butter or cheese to cut down on saturated fat and sodium. Add a side of apple slices for an extra nutrient boost.

3. Oatmeal from Jamba Juice

Start your day with a warm bowl of Steel-Cut Oatmeal from Jamba Juice. This hearty whole grain cereal is topped with your choice of fresh banana, blueberries, or apple-cinnamon compote.

Nutrition Facts (plain oatmeal):

Calories: 220
Protein: 7g
Fiber: 7g
Total Fat: 4g
Saturated Fat: 0.5g
Sodium: 115mg
Total Carbs: 38g
Added Sugars: 0g

“Oatmeal is one of the healthiest breakfast choices out there,” says Keri Gans, RDN, nutritionist and author of The Small Change Diet. “It’s packed with fiber to keep you full and energized all morning. Plus, the fruit toppings add natural sweetness and antioxidants.”

Pro Tip: Skip the brown sugar to avoid added sugars. If you need a little more flavor, sprinkle on some cinnamon or nutmeg instead.

4. Spinach, Feta & Cage-Free Egg White Breakfast Wrap from Panera Bread

Power up your morning with Panera’s Spinach, Feta & Cage-Free Egg White Breakfast Wrap. This whole grain lavash wrap is filled with egg whites, spinach, tomatoes, feta, and basil pesto.

Nutrition Facts:

Calories: 290
Protein: 19g
Fiber: 3g
Total Fat: 10g
Saturated Fat: 4g
Sodium: 730mg
Total Carbs: 33g
Added Sugars: 1g

“I love that this wrap incorporates veggies like spinach and tomatoes, which provide vitamins, minerals, and fiber,” says Marisa Moore, RDN, culinary and integrative dietitian. “The feta cheese and pesto add flavor without too much saturated fat.”

Pro Tip: Pair the wrap with a piece of fresh fruit like an orange or apple for a balanced meal with carbs, protein, and healthy fats.

5. Egg White Grill from Chick-fil-A

The Egg White Grill from Chick-fil-A features a breakfast portion of grilled chicken with a hint of citrus, nestled into a toasted multigrain English muffin with egg whites and American cheese.

Nutrition Facts:

Calories: 300
Protein: 27g
Fiber: 1g
Total Fat: 8g
Saturated Fat: 3.5g
Sodium: 980mg
Total Carbs: 30g
Added Sugars: 1g

“With 27 grams of protein, the Egg White Grill is sure to keep you satisfied all morning,” says Toby Amidor, MS, RD, nutrition expert and Wall Street Journal best-selling cookbook author. “The grilled chicken is a leaner choice than sausage or bacon.”

Pro Tip: The sodium is a bit high in this sandwich, so balance it out with lower sodium choices the rest of the day. Removing the cheese will also cut down on saturated fat and sodium.

6. Whole Grain Oatmeal from Dunkin’ Donuts

Dunkin’ Donuts offers a simple and satisfying Whole Grain Oatmeal that you can customize with your choice of toppings like dried fruit, nuts, and brown sugar.

Nutrition Facts (plain oatmeal):

Calories: 190
Protein: 5g
Fiber: 4g
Total Fat: 2.5g
Saturated Fat: 0g
Sodium: 210mg
Total Carbs: 36g
Added Sugars: 0g

“Dunkin’s oatmeal is a blank canvas for a nutritious breakfast,” says Jerlyn Jones, MS, MPA, RDN, LD, CLT, spokesperson for the Academy of Nutrition and Dietetics. “Top it with dried cranberries or raisins for natural sweetness and nuts or seeds for healthy fats and plant-based protein.”

Pro Tip: If you add brown sugar, stick to just one packet to limit added sugars. Or try a sprinkle of cinnamon instead for flavor without the extra calories.

7. Southwest Scramble Bowl from Taco Bell

Spice up your morning with Taco Bell’s Southwest Scramble Bowl. This veggie-packed bowl includes scrambled eggs, salsa, black beans, cheese, tomatoes, and guacamole.

Nutrition Facts:

Calories: 370
Protein: 18g
Fiber: 6g
Total Fat: 22g
Saturated Fat: 6g
Sodium: 780mg
Total Carbs: 27g
Added Sugars: 1g

“The Southwest Scramble Bowl is a filling breakfast with a good balance of protein, fiber, and healthy fats from the eggs, beans, and guac,” says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It. “The veggies and salsa add flavor without too much sodium.”

Pro Tip: Skip the cheese and sour cream to cut down on saturated fat. If you’re watching your sodium intake, ask for the salsa on the side so you can control the amount.

8. Berry Good Yogurt Parfait from Wendy’s

Wendy’s Berry Good Yogurt Parfait layers creamy low-fat vanilla yogurt with plump blueberries and strawberries, topped with a crunchy honey oat granola.

Nutrition Facts:

Calories: 300
Protein: 8g
Fiber: 2g
Total Fat: 4g
Saturated Fat: 2g
Sodium: 125mg
Total Carbs: 58g
Added Sugars: 34g

“Yogurt parfaits can be a healthy breakfast choice, but watch out for added sugars,” says Lisa Drayer, MA, RD, CNN health and nutrition contributor. “Wendy’s parfait has 34 grams of added sugar, which is more than the daily recommended limit. Enjoy it as an occasional treat rather than an everyday meal.”

Pro Tip: To cut down on added sugars, ask for the granola on the side and use just a light sprinkle. Or better yet, make your own parfait at home with plain Greek yogurt, fresh berries, and a drizzle of honey.

9. Veggie Egg White Flatbread from Subway

Build a better breakfast sandwich with Subway’s Veggie Egg White Flatbread. This sandwich features egg whites, spinach, tomatoes, onions, and green peppers on a toasted flatbread.

Nutrition Facts:

Calories: 330
Protein: 18g
Fiber: 5g
Total Fat: 8g
Saturated Fat: 3g
Sodium: 690mg
Total Carbs: 48g
Added Sugars: 5g

“The combination of egg whites and veggies makes this a nutrient-dense breakfast,” says Natalie Rizzo, MS, RD, nutrition partner with Subway. “The flatbread also provides complex carbs for long-lasting energy.”

Pro Tip: Add a slice of cheese for extra protein and flavor. Swiss or mozzarella are good options with less saturated fat than cheddar or American.

10. Egg White & Turkey Sausage Bowl from Au Bon Pain

Power through your morning with the Egg White & Turkey Sausage Bowl from Au Bon Pain. It’s made with egg whites, spinach, roasted potatoes, and turkey sausage.

Nutrition Facts:

Calories: 190
Protein: 14g
Fiber: 2g
Total Fat: 7g
Saturated Fat: 1.5g
Sodium: 520mg
Total Carbs: 19g
Added Sugars: 0g

“This bowl is a great balance of protein, veggies, and complex carbs,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. “The turkey sausage is a leaner protein choice than pork sausage or bacon.”

Pro Tip: For even more staying power, add a piece of whole grain toast or an apple on the side. The extra fiber will help tide you over until your next meal.

11. Egg White Veggie Omelette from Burger King

Start your day with a colorful Egg White Veggie Omelette from Burger King. This fluffy omelette is filled with tomatoes, onions, green and red peppers, and topped with a sprinkle of shredded cheddar cheese.

Nutrition Facts:

Calories: 280
Protein: 18g
Fiber: 2g
Total Fat: 14g
Saturated Fat: 6g
Sodium: 730mg
Total Carbs: 19g
Added Sugars: 2g

“Omelettes are a great vehicle for veggies, which add fiber, vitamins, and minerals to your morning meal,” says Amy Gorin, MS, RDN, owner of Plant-Based Eats in Stamford, CT. “The egg whites provide lean protein to keep you full and focused.”

Pro Tip: Ask for the omelette without cheese to cut down on saturated fat and sodium. Add a side of fresh fruit or whole grain toast for a fiber boost.

12. Greek Yogurt with Honey and Granola from McDonald’s

Enjoy a protein-packed parfait with McDonald’s Greek Yogurt with Honey and Granola. This breakfast treat features creamy low-fat Greek yogurt, sweet clover honey, and crunchy oat granola.

Nutrition Facts:

Calories: 290
Protein: 14g
Fiber: 2g
Total Fat: 6g
Saturated Fat: 2.5g
Sodium: 85mg
Total Carbs: 47g
Added Sugars: 26g

“Greek yogurt is an excellent source of protein, which is important for maintaining muscle mass and keeping you satisfied,” says Melissa Nieves, RD, founder of Fad Free Nutrition. “However, this parfait is high in added sugars from the honey and granola, so enjoy it as an occasional treat rather than an everyday staple.”

Pro Tip: To cut down on added sugars, ask for the honey and granola on the side so you can control the portions. Or opt for plain Greek yogurt and add your own toppings like fresh berries and a sprinkle of nuts.

13. Multigrain Bagel with Avocado Spread from Einstein Bros. Bagels

Fuel up with a Multigrain Bagel with Avocado Spread from Einstein Bros. Bagels. This open-faced sandwich features a hearty whole grain bagel topped with creamy avocado spread and a sprinkle of salt and pepper.

Nutrition Facts:

Calories: 380
Protein: 11g
Fiber: 8g
Total Fat: 13g
Saturated Fat: 2g
Sodium: 510mg
Total Carbs: 59g
Added Sugars: 4g

“The combination of whole grains and healthy fats makes this a satisfying breakfast option,” says Vandana Sheth, RDN, CDCES, FAND, author of My Indian Table: Quick & Tasty Vegetarian Recipes. “The avocado spread provides heart-healthy monounsaturated fats, while the multigrain bagel offers fiber and complex carbs.”

Pro Tip: Add a sliced hard boiled egg or a piece of smoked salmon for an extra protein boost. The added protein will help keep you full until lunchtime.

14. Turkey Sausage Breakfast Bowl from Starbucks

Power up with Starbucks’ Turkey Sausage Breakfast Bowl, a hearty combination of turkey sausage, cage-free scrambled eggs, roasted potatoes, and aged cheddar cheese.

Nutrition Facts:

Calories: 250
Protein: 21g
Fiber: 1g
Total Fat: 12g
Saturated Fat: 4.5g
Sodium: 780mg
Total Carbs: 15g
Added Sugars: 0g

“This breakfast bowl is packed with protein to fuel your morning,” says Patricia Bannan, MS, RDN, author of From Burnout to Balance. “The turkey sausage is a leaner alternative to pork sausage, while the eggs and cheese provide additional protein and flavor.”

Pro Tip: If you’re watching your sodium intake, ask for the bowl without cheese to cut down on the salt. Add a piece of fresh fruit on the side for a boost of fiber and nutrients.

15. Egg White Veggie Omelette from Dunkin’ Donuts

Start your day with a veggie-packed Egg White Veggie Omelette from Dunkin’ Donuts. This fluffy omelette is made with egg whites, spinach, bell peppers, and onions, and served with a side of multigrain toast.

Nutrition Facts:

Calories: 290
Protein: 20g
Fiber: 3g
Total Fat: 11g
Saturated Fat: 3.5g
Sodium: 690mg
Total Carbs: 29g
Added Sugars: 1g

“This omelette is a great way to sneak in some veggies first thing in the morning,” says Rahaf Al Bochi, RDN, LD, spokesperson for the Academy of Nutrition and Dietetics and owner of Olive Tree Nutrition. “The egg whites provide lean protein, while the veggies and multigrain toast add fiber and complex carbs.”

Pro Tip: Ask for the omelette without cheese to cut down on saturated fat and sodium. If you’re extra hungry, add a side of fresh fruit or a small cup of low-fat yogurt for a calcium boost.

Takeaways

When you’re in a rush, a fast food breakfast can be a convenient option. But not all drive-thru meals are created equal. To make the healthiest choice, look for:

Lean proteins like egg whites, turkey sausage, and grilled chicken
Whole grain breads, wraps, and oatmeal for fiber and complex carbs
Colorful veggies like spinach, tomatoes, and peppers for vitamins and minerals
Healthy fats from avocado, nuts, and olive oil
Low-fat dairy like milk, yogurt, and cheese for calcium and protein

Avoid sugary pastries, high-fat meats like bacon and sausage, and oversized portions. And don’t be afraid to customize your order by asking for sauces or spreads on the side, skipping the cheese, or adding extra veggies.

With a little nutrition know-how and some smart swaps, you can turn a fast food breakfast into a wholesome meal that will keep you energized all morning long. So rise and shine with one of these top 15 healthy fast food breakfasts!

FAQs

What is the healthiest fast food breakfast?

The healthiest fast food breakfast is one that includes a balance of lean protein, fiber-rich carbs, healthy fats, and colorful produce. Some top picks include oatmeal with fruit and nuts, egg white and veggie wraps or omelettes, and yogurt parfaits with granola and berries.

Are breakfast sandwiches from fast food restaurants healthy?

Breakfast sandwiches can be part of a healthy diet if you choose wisely. Look for options made with whole grain bread, lean proteins like egg whites or grilled chicken, and veggie toppings. Skip the cheese and high-fat meats like bacon or sausage to cut down on saturated fat and sodium.

Is it okay to eat fast food for breakfast every day?

While it’s okay to grab a fast food breakfast occasionally, it’s best not to make it a daily habit. Many fast food options are high in calories, unhealthy fats, added sugars, and sodium, which can lead to weight gain and other health issues over time. Aim to prepare healthy breakfasts at home most days, and save fast food for busy mornings or travel days.

What should I look for on the nutrition facts label when choosing a healthy fast food breakfast?

When scanning the nutrition facts label, pay attention to the calories, protein, fiber, total and saturated fat, sodium, and added sugars. A healthy fast food breakfast should have:

Around 300-400 calories
At least 10-15 grams of protein
At least 3-5 grams of fiber
Less than 10 grams of total fat
Less than 3 grams of saturated fat
Less than 600 milligrams of sodium
Less than 10 grams of added sugars

Can I make a healthy fast food breakfast vegan or vegetarian?

Yes! Many fast food chains now offer plant-based options like oatmeal, fruit cups, yogurt parfaits (with non-dairy yogurt), and breakfast wraps or sandwiches made with tofu or veggie patties. You can also customize your order by asking for no meat or dairy and adding extra veggies or avocado for flavor and nutrition.