24 Fast Food Breakfasts That Aren't Terrible for You
1 of 25
Better-for-you fast food
In a pinch, you can find healthier options at the drive-through. The 25 breakfasts that follow all come close to these rough nutritional recommendations set out by Chicago-area dietitian Christine Palumbo, RDN: no more than 500 calories; at least 20 grams of protein, which will keep you full until lunch; and at least a gram of fiber, another filling nutrient (aim for 25 to 40 grams a day). And since fast food is notoriously salty, you'll need to watch your sodium intake for the rest of the daythe recommended daily cap is 2,300 milligrams (1,500 if you have high blood pressure).
RELATED: The 20 Best Foods to Eat for Breakfast
1 of 25
2 of 25
Starbucks Spinach and Feta Breakfast Wrap
290 calories, 10 g fat, 3.5 g saturated fat, 830 mg sodium, 33 g carbs, 6 g fiber, 4 g sugar, 19 g protein
RELATED: 13 High-Protein Breakfast Recipes
2 of 25
3 of 25
Starbucks Classic Whole Grain Oatmeal
Plain, this oatmeal will run you 160 calories. "It's so hearty, it fills me up for hours," says Palumbo. It's light on protein, so you might want to add a hardboiled egg or two. Or, it comes with optional toppings like dried fruit (100 calories, 1 gram protein) or mixed nuts (100 calories, 2 grams of protein). Skip the brown sugar, which doesn't offer any added nutrition for its 50 calories.
160 calories, 2.5 g fat, 0.5 g saturated fat, 0 mg sodium, 28 g carbs, 4 g fiber, 0 g sugar, 5 g protein
RELATED: Oatmeal Recipes for Every Day of the Week
3 of 25
4 of 25
Panera Bread Power Almond Quinoa Oatmeal
290 calories, 6 g fat, 1 g saturated fat, 220 mg sodium, 51 g carbs, 9 g fiber, 7 g sugar, 8 g protein
RELATED: 4 Awesome Oatmeal Alternatives
4 of 25
5 of 25
Chick-fil-A Greek Yogurt Parfait
100 calories, 3.5 g fat, 2 g saturated fat, mg sodium, 15 g carbs, 1 g fiber, 11 g sugar, 6 g protein
Watch the video: How to Make Greek Yogurt Fruit Parfait Ā
5 of 25
6 of 25
Panera Bread Turkey Sausage, Egg White, and Spinach Breakfast Power Sandwich
390 calories, 10 g fat, 5 g saturated fat, 790 mg sodium, 50 g carbs, 3 g fiber, 4 g sugar, 16 g protein
6 of 25
7 of 25
Subway Egg and Cheese
For this one, the chain slaps a cheesy omelet inside a flatbread. The sodium on most of Subway's breakfast sandwiches is high, but this is a better pick because it has the lowest sodium content of any, Roberta Duyff, RD, author of the American Dietetic Association Complete Food and Nutrition Guide ($22, amazon.com) told Health in an earlier interview.
360 calories, 12 g fat, 4.5 g saturated fat, 860 mg sodium, 44 g carbs, 5 g fiber, 6 g sugar, 19 g protein
7 of 25
8 of 25
McDonald's Egg White Delight McMuffin
250 calories, 7 g fat, 4 g saturated fat, 760 mg sodium, 29 g carbs, 1 g fiber, 3 g sugar, 18 g protein
Watch the video: How to Make a Healthier Bacon-and-Egg Sandwich Ā
8 of 25
9 of 25
Au Bon Pain Egg Whites, Cheddar, and Avocado on a Skinny Wheat Bagel
310 calories, 17 g fat, 6 g saturated fat, 610 mg sodium, 26 g carbs, 9 g fiber, 2 g sugar, 20 g protein
9 of 25
10 of 25
Starbucks Protein Bistro Box
370 calories, 19 g fat, 6 g saturated fat, 460 mg sodium, 37 g carbs, 5 g fiber, 18 g sugar, 13 g protein
10 of 25
11 of 25
Corner Bakery Avocado and Spinach Power Flat With Egg Whites
290 calories, 12 g fat, 4.5 g saturated fat, 640 mg sodium, 27 g carbs, 4 g fiber, 1 g sugar, 25 g protein
RELATED: The 20 Best Foods to Eat for Breakfast
11 of 25
12 of 25
Corner Bakery Farmer's Scramble With Egg Whites
220 calories, 10 g fat, 6 g saturated fat, 650 mg sodium, 6 g carbs, 1 g fiber, 2 g sugar, 25 g protein
12 of 25
13 of 25
Burger King Egg and Cheese Croissan'wich
330 calories, 18 g fat, 8 g saturated fat, 620 mg sodium, 31 g carbs, 1 g fiber, 5 g sugar, 11 g protein
13 of 25
14 of 25
Dunkin Donuts Sliced Turkey Breakfast Sandwich
310 calories, 9 g fat, 3.5 g saturated fat, 980 mg sodium, 33 g carbs, 3 g fiber, 3 g sugar, 23 g protein
14 of 25
15 of 25
Chick-fil-A Chicken Breakfast Burrito
460 calories, 20 g fat, 8 g saturated fat, 1030 mg sodium, 43 g carbs, 2 g fiber, 3 g sugar, 26 g protein
RELATED: 13 High-Protein Breakfast Recipes
15 of 25
16 of 25
Einstein Bros Signature Asparagus and Mushroom Egg White
380 calories, 18 g fat, 5 g saturated fat, 800 mg sodium, 41 g carbs, 6 g fiber, 7 g sugar, 21 g protein
16 of 25
17 of 25
My Fit Foods Oat Bake
400 calories, 10 g fat, 3.5 g saturated fat, 230 mg sodium, 64 g carbs, 8 g fiber, 31 g sugar, 15 g protein
17 of 25
18 of 25
Protein Bar Pancake In A Bowl Oatmeal
320 calories, 4.5 g fat, 0.5 g saturated fat, 400 mg sodium, 53 g carbs, 8 g fiber, 15 g sugar, 20 g protein
RELATED: Quick, Kid-Friendly Breakfasts
18 of 25
19 of 25
Wendy's Artisan Egg Sandwich
360 calories, 19 g fat, 8 g saturated fat, 760 mg sodium, 29 g carbs, 1 g fiber, 4 g sugar, 20 g protein
19 of 25
20 of 25
Caribou Coffee Egg White and Turkey Bacon
330 calories, 13 g fat, 7 g saturated fat, 610 mg sodium, 36 g carbs, 3 g fiber, 7 g sugar, 17 g protein
20 of 25
21 of 25
Caribou Coffee Blueberry Almond Oatmeal
340 calories, 8 g fat, 0.5 g saturated fat, 210 mg sodium, 54 g carbs, 9 g fiber, 13 g sugar, 16 g protein
21 of 25
22 of 25
Taco Bell A.M. Grilled Taco
230 calories, 14 g fat, 5 g saturated fat, 590 mg sodium, 15 g carbs,
22 of 25
23 of 25
Sonic Jr. Breakfast Burrito
280 calories, 15 g fat, 7 g saturated fat, 830 mg sodium, 23 g carbs, 0 g fiber, 0 g sugar, 13 g protein
23 of 25
24 of 25
Quizno's Ham and Egg Sub
360 calories, 13 g fat, 5 g saturated fat, 860 mg sodium, 39 g carbs, 1 g fiber, 5 g sugar, 19 g protein
24 of 25
25 of 25
LYFE Kitchen Spinach and Avocado Frittata
405 calories, 18 g fat, 3 g saturated fat, 840 mg sodium, 35 g carbs, 7 g fiber, 6 g sugar, 27 g protein