by Although it is up for some debate, breakfast has long held the title of the most important meal of the day. But we have too much time to make breakfast at home regularly. While many fast food breakfast options can be quite high in added sugar, saturated fat and sodium, the drive through can be better than the alternative. Skipping breakfast can lead to low energy, food cravings, lower metabolism and more. Not the best way to set yourself up for a productive day if you ask us!
The good news is that many popular fast food restaurants offer some healthier options. When you’re grabbing breakfast on the go, make sure your pick provides a balance of carbs, protein and fiber so your breakfast keeps you full and satisfied. Of these three nutrients, fiber is the hardest to come by when ordering a fast food breakfast. Score 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. One caveat: Many of these are higher in sodium than is typically recommended, so think of them as occasional meals rather than daily. And if you’re watching your sodium intake, balance your day with lower sodium options.
One menu item you can usually count on to provide a more balanced meal? Breakfast sandwiches. And to help you choose, we brought up the 8 best options recommended by dietitians.
Starbucks
If you already have your caffeine fix at Starbucks as part of your morning routine, you’re in luck. This popular coffee chain has a few healthier breakfast sandwich options on the menu.
Bacon & Turkey 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 balance blood sugar throughout the morning,” says Vanessa Imus, MS, RDN of Integrative Nutrition for Weight Loss in Bothell, Washington. Sip on a 12-ounce latte with it for a balanced breakfast that’s still under 400 calories.
Nutritional 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 sugars, 17 g protein
Spinach, Feta & Cage Free Egg White Wrap
This simple wrap packs 20 grams of protein into 290 calories. “It’s also filled with veggies and whole grains for a great vegetarian meal on the go,” shares Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author The Everything Easy Pre-Diabetes Cookbook. She recommends pairing it with a banana or other fruit for a balanced plant-forward meal.
Nutritional 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 sugars, 20 g protein
Einstein Bros. Bagels
Garden Avocado Egg Sandwich
Who doesn’t love a bagel with cream cheese? Unfortunately, the protein is not there to sustain your energy levels in the morning. If the bagel shop is on your way to work, consider making it a sandwich.
Jillian Sampaio RD, LDN of Healthy Eats by Jillian says her go-to breakfast order at Einstein Bros. Bagels is their Garden Avocado Egg Sandwich. “It provides 18 grams of protein and 3 grams of fiber with a mix of veggies and healthy fats. This combo keeps you feeling full and supports stable blood sugars, fueling your day without energy crashes.” When placing your order, she suggests choosing the honey whole wheat or the ancient grain bagel for the up the fiber content and opt for one of their ‘thin’ bagel options for a lower calorie sandwich.To score more protein, Sampaio recommends adding an extra egg or egg whites.
Nutritional 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 sugars, 18 g protein
Subway
Black Forest Ham, Egg & Cheese Sandwich
Subway may be a stop for many at lunchtime, but it may be time to explore their breakfast menu as well. Katie Schimmelpfenning, RD, LD and Founder of Eat Swim Win says this one is her favorite because it’s packed with 23 grams of protein. She recommends adding spinach and tomatoes to increase your daily veggie and fiber intake as well.
Nutritional information (on artisan flatbread with egg white): 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 sugars, 23 g protein
Dunkin Donuts
Wake Up Wrap
Although it may be tempting to grab a donut right with your coffee at Dunkin Donuts, for more staying power you want a breakfast with adequate protein. Bess Berger RDN, CDN of Nutrition by Bess recommends the Wake Up Wrap that includes an egg, cheese and your choice of breakfast meat. “It makes a good breakfast on-the-go that you don’t have to prepare yourself and you don’t feel like you spent your whole day eating healthy,” says Berger.
While turkey sausage may seem like the healthiest option, you might want to consider getting it with bacon – it’s lower in saturated fat and sodium than the other options.
Nutritional 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 sugars, 10 g protein
Turkey Sausage, Egg & Cheese Breakfast Sandwich
Jessie Hulsey RD, LD, Atlanta-based registered dietitian and creator of Health Down South, is a fan of this one, saying it’s a “delicious and nutritious option for those looking for a healthy fast-food breakfast sandwich. Packed with a satisfying 23 grams of protein and 39 grams of carbohydrates, this flavorful sandwich fuels your morning and keeps you satisfied.”
Nutritional 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 sugars, 23 g protein
Panera
Avocado, Egg White, Spinach & Cheese on a Multigrain Flat Bagel
When it comes to fast food, Panera stands out for offering seasonal options that often have fresh ingredients. Wan Na Chun, MPH, RD, CPT of Indianapolis, Indiana-based One Pot Wellness likes this high-protein option.
“Each sandwich has 19 grams of protein, which makes for a great protein boost in the morning. Plus, this breakfast packs a fiber punch from the multigrain bagel, which is great for staying fuller for longer and more complete digestive health.” Harris-Pincus also gives this sandwich bonus points for including veggies, which can be hard to find in most fast food breakfasts.
Nutritional 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 sugars, 19 g protein
Chick-fil-A
Breakfast Sandwich Breakfast Grill White
Another protein-packed option can be found at Chick-fil-A. Served on an English muffin and made with grilled chicken, egg white, and American cheese, this sandwich provides an amazing 28 grams of lean protein for only 300 calories. “Enjoy the Grill Egg White with a side of fresh fruit for a healthy breakfast on the go,” says Mandy Tyler, M.Ed., RD, CSSD, LD of Nutrition with Mandy.
Nutritional 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 sugars, 28 g protein
Base line
In an ideal world, you could sit down and enjoy a healthy homemade breakfast every day. We know that’s not reasonable, and fast food is a convenient option to fit breakfast into a busy schedule. While it can be difficult to find balanced breakfast options when you’re stopping at the drive-thru on the way to work, it’s not impossible. Our fast food breakfast item is the breakfast sandwich because it’s packed with enough protein to keep you full in the morning. One thing to remember is that fast food breakfasts often lack fiber, so pair your sandwich with some fresh fruit.
