Although it is a matter of debate, breakfast has long been the most important meal of the day. However, most of us have limited time to prepare breakfast at home regularly. While many fast food breakfast options are quite high in added sugar, saturated fat, and sodium, they may be better than the drive-thru alternative. Skipping breakfast can cause low energy, food cravings, slow metabolism, and more. Not the best way to prepare for a productive day, if you ask us!
The good news is that many popular fast food restaurants offer healthier options. When having breakfast on the go, make sure your choice provides a balance of carbohydrates, protein, and fiber so your breakfast really leaves you feeling full and satiated. Of these three nutrients, fiber is the hardest to obtain when ordering a fast food breakfast. Get a few extra grams of fiber by asking for a whole-grain option and/or add vegetables when available or pair your order with some fresh fruit. A word of caution: The sodium content of many of these is higher than we normally recommend, so consider these as occasional meals rather than daily meals. And if you’re watching your sodium intake, balance your day with lower-sodium choices.
Is there a menu item you can usually rely on to provide a more balanced meal? Breakfast sandwiches. To help you choose, we’ve compiled the top 8 options recommended by dietitians.
Starbucks
If getting your caffeine fix at Starbucks is already part of your morning routine, you’re in luck. This popular coffee chain has several healthy breakfast sandwich options on its menu.
Turkey Bacon and Egg White Sandwich
Not only is this sandwich packed with flavor, but “the 17 grams of protein it provides will help you stay full longer and stabilize blood sugar throughout the morning,” says Vanessa Imus, MS, RDN of Integrated Nutrition for Weight Loss in Bothell, Washington. Sip a 12-ounce latte for a balanced breakfast that’s still under 400 calories.
Nutrition information: 230 calories, 5 g total fat, 2.5 g saturated fat, 20 mg cholesterol, 560 mg sodium, 28 g carbohydrates, 3 g fiber, 2 g total sugar, 17 g protein
Spinach, Feta and Cage-Free Egg White Wrap
This simple wrap packs 20 grams of protein into just 290 calories. “It’s also full of veggies and whole grains for a great vegetarian meal on the go,” says Lauren Harris-Pincus, MS, RDN, founder and author of NutritionStarringYOU.com. Easy Everything Pre-Diabetes Cookbook. She suggests pairing it with a banana or other fruit for a plant-based balanced meal.
Nutrition information: 290 calories, 8 g total fat, 3.5 g saturated fat, 20 mg cholesterol, 840 mg sodium, 34 g carbohydrates, 3 g fiber, 5 g total sugar, 20 g protein
Einstein Brothers Bagels
Garden Avocado Egg Sandwich
Who doesn’t love a bagel with cream cheese? Unfortunately, it lacks the protein needed to sustain your energy levels until the morning. If the bagel shop is on your way to work, consider turning it into a sandwich.
Jillian Healthy Eats LDN Jillian Sampaio RD says her go-to breakfast order at Einstein Bros. Bagels is the Garden Avocado Egg Sandwich. “It offers 18 grams of protein and 3 grams of fiber with a mix of vegetables and healthy fats. This combination makes you feel full and supports stable blood sugar, fueling your day without energy interruptions. When placing your order, she recommends choosing whole wheat or ancient grain bagels with honey to increase fiber content, and opting for one of the ‘thin’ bagel options for a lower-calorie sandwich. To get even more protein, Sampaio recommends adding extra eggs or egg whites.
Nutrition information: 500 calories, 20 g total fat, 4 g saturated fat, 190 mg cholesterol, 950 mg sodium, 63 g carbohydrates, 3 g fiber, 8 g total sugar, 18 g protein
Metro
Black Forest Ham, Egg and Cheese Sandwich
The subway may be a lunchtime stop for many, but it might be time to explore their breakfast menu, too. Katie Schimmelpfenning, RD, LD, and Founder of Eat Swim Win says this is her top choice because it’s packed with 23 grams of protein. She recommends adding spinach and tomatoes to increase your daily vegetable intake and fiber, too.
Nutrition information (on special flatbread with egg whites): 390 calories, 12 g total fat, 4 g saturated fat, 25 mg cholesterol, 1110 mg sodium, 45 g carbohydrates, 3 g fiber, 4 g total sugar, 23 g protein
Dunkin’ Donuts
Wake Up Package
While it may be tempting to grab a donut with your coffee at Dunkin Donuts, you want a breakfast with enough protein for greater endurance. Bess Berger RDN, CDN, of Nutrition by Bess, recommends the Wake Up Bundle, which includes eggs, cheese, and your choice of breakfast meat. “This allows you to have a good breakfast on the go that you won’t have to prepare yourself and won’t feel like you’ve thrown away a whole day of healthy eating,” says Berger.
While turkey sausage may seem like the healthiest choice, you may want to consider having it with bacon; It is lower in saturated fat and sodium than other options.
Nutrition information (with bacon): 220 calories, 13 g total fat, 4 g saturated fat, 105 mg cholesterol, 590 mg sodium, 15 g carbohydrates, 0 g fiber, 1 g total sugar, 10 g protein
Turkey Sausage, Egg and Cheese Breakfast Sandwich
Jessie Hulsey RD, LD, Atlanta-based registered dietitian and creator of Health Down South, is a fan of this and says it’s a “delicious and nutritious option for those looking for a healthy fast-food breakfast sandwich.” Containing a satisfying 23 grams of protein and 39 grams of carbohydrates, this delicious sandwich energizes your morning and keeps you full.
Nutrition information: 470 calories, 25 g total fat, 8 g saturated fat, 215 mg cholesterol, 1080 mg sodium, 39 g carbohydrates, 1 g fiber, 4 g total sugar, 23 g protein
panera
Avocado, Egg Whites, Spinach, and Cheese on a Multigrain Bagel
When it comes to fast food, Panera stands out by offering seasonal options that often feature fresh ingredients. Wan Na Chun, MPH, RD, CPT of One Pot Wellness, based in Indianapolis, Indiana, likes this high-protein option.
“Each sandwich contains 19 grams of protein per serving, making for a great protein boost in the morning. Additionally, this breakfast has some fiber from the multigrain bagel; This is great for staying full longer and for overall digestive health. Harris-Pincus also gives this sandwich bonus points for including vegetables that can be hard to find in most fast-food breakfasts.
Nutrition information: 340 calories, 14 g total fat, 5 g saturated fat, 20 mg cholesterol, 730 mg sodium, 36 g carbohydrates, 6 g fiber, 3 g total sugar, 19 g protein
Chick-fil-A
Grilled Egg White Breakfast Sandwich
Another protein-packed option can be found at Chick-fil-A. Served on an English muffin and made with grilled chicken, egg whites, and American cheese, this sandwich provides an impressive 28 grams of lean protein for just 300 calories. “Enjoy Grilled Egg Whites with fresh fruit for a healthy breakfast on the go,” says Mandy Tyler, M.Ed., RD, CSSD, LD, of Nutrition by Mandy.
Nutrition information: 300 calories, 8 g total fat, 4 g saturated fat, 65 mg cholesterol, 1020 mg sodium, 31 g carbohydrates, 2 g fiber, 2 g total sugar, 28 g protein
In conclusion
In an ideal world, you could sit down and enjoy a healthy, homemade breakfast every day. We know this isn’t reasonable, and fast food is a convenient option to fit breakfast into a busy schedule. While it may be difficult to find balanced breakfast options when you stop by on your way to work, it’s not impossible. Our go-to fast food breakfast item is the breakfast sandwich, because it’s usually packed with enough protein to keep you full all morning. One thing to keep in mind is that fast food breakfasts are often lacking in fiber, so pair your sandwich with some fresh fruit.