Not everyone has time to prepare a homemade breakfast every morning, and sometimes you may not have quick grab-and-go options at home. In these moments, you might find yourself searching for the nearest drive-thru, wondering which fast food breakfasts are the healthiest choices.
Fortunately, many fast food restaurants now offer healthier breakfast options, especially when compared to their traditional, more indulgent meals. Below, dietitians share their top picks for nutritious fast food breakfasts.
What’s The Healthiest Fast Food Breakfast?
Natalie Rizzo, a registered dietitian and nutrition editor at TODAY.com, recommends some of Starbucks’ breakfast items. Her top choice is the Starbucks Rolled and Steel Cut Oatmeal.
“You can customize it by adding fresh blueberries, nuts, dried fruit, and as much or as little sugar as you prefer,” she says.
“It’s a quick and easy whole-grain meal with fiber.”
Here are more healthy fast food breakfasts suggested by dietitians:
Chick-Fil-A
Berry Parfait
Chick-Fil-A’s berry parfait offers fresh fruit and comes with a choice of granola or cookie crumbs. While granola provides more protein, it also contains more sugar, fat, and calories. The health benefits mainly come from the fresh fruit in the parfait.
Egg White Grill
For a high-protein option, the Egg White Grill is an excellent choice. It provides 27 grams of protein and includes grilled chicken, egg whites, and melted cheese inside an English muffin. With 7 grams of fat and 300 calories, this is a balanced breakfast. You can opt to skip the bread to reduce the calorie count further.
Dunkin’
Wake-Up Wrap
Dunkin’s Wake-Up Wrap is a customizable breakfast option, featuring egg and cheese. You can add meat for extra flavor, though that may make it less healthy. The wrap has 180 calories, 7 grams of protein, and contains calcium, vitamin D, and potassium. Pairing it with fruit or yogurt can increase fiber and protein, helping you stay fuller longer.
McDonald’s
Egg McMuffin
Bonnie Taub-Dix, a registered dietitian, notes that McDonald’s breakfast sandwiches, like the Egg McMuffin, are typically served on an English muffin with egg, cheese, and a choice of ham or sausage. For those watching their carb intake, you can request it without the muffin. This version has 160 calories, 3 grams of carbs, 11 grams of fat, and 12 grams of protein.
Fruit and Maple Oatmeal
McDonald’s Fruit and Maple Oatmeal is a hearty, whole-grain option. It contains two servings of oats, mixed with cream and brown sugar for sweetness. Apples, raisins, and cranberries add fiber and nutrients, providing 6 grams of protein and 4 grams of fiber, with only 150 milligrams of sodium.
Panera
Garden Avocado and Egg White Sandwich
Rizzo also recommends Panera’s Garden Avocado and Egg White Sandwich. It offers 19 grams of protein and 5 grams of fiber, thanks to the egg whites and whole-grain bagel. Avocado provides healthy fats, and tomatoes add lycopene, which helps lower bad cholesterol.
Garden Avocado Toast
Another option from Panera is the Garden Avocado Toast. This dish combines avocado, tomatoes, garlic aioli, and everything-but-the-bagel seasoning. It delivers 320 calories, 4 grams of fiber, and 6 grams of protein, making it a satisfying and low-sodium breakfast.
Peet’s Coffee
Simply Oatmeal
Peet’s Coffee offers a simple and healthy oatmeal option. Made from steel-cut oats and flaxseed, this oatmeal is low in fat and sugar, with 6 grams of protein and 5 grams of fiber for just 170 calories. To make it more filling, consider adding a side like a hard-boiled egg.
Starbucks
Spinach, Feta, and Egg White Wrap
Rizzo’s second favorite at Starbucks is the Spinach, Feta, and Egg White Wrap. It’s flavorful but contains 840 milligrams of sodium, so be mindful of your sodium intake for the rest of the day.
Egg White and Red Pepper Sous Vide Egg Bites
These egg bites are a great option if you’re avoiding bread. Made with egg whites, spinach, red peppers, and cheese, they contain 170 calories and provide 12 grams of protein. Taub-Dix suggests pairing them with whole-grain crackers or toast for a more complete meal.