24 Fast Food Breakfasts That Aren't Terrible for You

By Jessica Migala
March 01, 2016
LYFE Kitchen
Whether you're on the road or in a rush, these fast-food breakfast items won't wreck your diet (or your health).
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Better-for-you fast food

In a perfect world, you'd prep a healthy, veggie-heavy breakfast in your own kitchen every morning. In the real world? Travel, early meetings, or even just oversleeping can get in the way, and sometimes a fast-food breakfast may be your only option.

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 day—the recommended daily cap is 2,300 milligrams (1,500 if you have high blood pressure).

RELATED: The 20 Best Foods to Eat for Breakfast
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Starbucks Spinach and Feta Breakfast Wrap

Starbucks
With 290 calories, 19 grams of protein, and 6 grams of fiber, this breakfast will quash morning stomach grumbles. "On a day when I eat this wrap, I'll cut down on other high sodium foods since it contains 830 mg, primarily from the feta, no doubt," says Palumbo.

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

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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

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Panera Bread Power Almond Quinoa Oatmeal

Panera Bread
Panera offers three types of oatmeal on its menu, and thanks to the addition of quinoa along with the steel cut oats, this bowl offers up more protein (8 grams compared to 6 in their other versions). It's also the lowest in sugar of the three, but if you want to save even more, ask them to hold the honey.

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

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Chick-fil-A Greek Yogurt Parfait

Chick-Fil-A
If you want a small bite (or to pair it as part of your breakfast), go for the regular Greek yogurt parfait made with vanilla yogurt and berries, which has 100 calories, plus 40% of your daily need for vitamin C. Save on sugar by avoiding the cookie crumble or granola sprinkle.

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  

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Panera Bread Turkey Sausage, Egg White, and Spinach Breakfast Power Sandwich

Panera Bread
Choosing a sandwich on a bagel flat rather than a full bagel saves on calories and sodium. This one offers up some spinach to start your day off with some greens, plus contains an impressive 60% of your daily need for iron.

390 calories, 10 g fat, 5 g saturated fat, 790 mg sodium, 50 g carbs, 3 g fiber, 4 g sugar, 16 g protein
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Subway Egg and Cheese

Subway

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

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McDonald's Egg White Delight McMuffin

McDonald's
This pick combines egg whites, Canadian bacon, and cheddar on an English muffin. Subbing egg whites for whole eggs cuts down on calories compared to the traditional egg McMuffin, freeing up room to add a Fruit 'N Yogurt Parfait (150 calories and 4 grams protein) or a small, unsweetened McCafé Latte made with nonfat milk (100 calories, 10 grams of protein).

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  

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Au Bon Pain Egg Whites, Cheddar, and Avocado on a Skinny Wheat Bagel

Au Bon Pain
Don't let the fat content throw you off; the avocado supplies healthy monounsaturated fats. As far as breakfast sandwiches go, this one has one of the lowest amount of sodium, and it packs an impressive 9 grams of fiber (women should get 25 grams of fiber daily, and men should get 35).

310 calories, 17 g fat, 6 g saturated fat, 610 mg sodium, 26 g carbs, 9 g fiber, 2 g sugar, 20 g protein
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Starbucks Protein Bistro Box

Starbucks
Duyff told Health in an earlier interview to not be afraid to grab a lunch item for breakfast. In fact, this box fits right into a morning meal with its hardboiled egg, cheese, bread, peanut butter, and fruit. In addition to that, you'll start your day off with a good source of vitamin A, calcium, and iron.

370 calories, 19 g fat, 6 g saturated fat, 460 mg sodium, 37 g carbs, 5 g fiber, 18 g sugar, 13 g protein

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Corner Bakery Avocado and Spinach Power Flat With Egg Whites

Corner Bakery
Choosing egg whites over whole eggs lowers the saturated fat from 7 grams to 4.5. The sodium level in this multigrain flatbread sammie is also respectable for a fast service breakfast at 640 mg. Add a seasonal fruit medley side for just 60 calories.

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

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Corner Bakery Farmer's Scramble With Egg Whites

Corner Bakery
Again, subbing in egg whites drives down saturated fat in this scramble with peppers, mushrooms, onions, and cheese. It also lowers the calorie content, so to make it a complete meal, consider adding a side of harvest toast for 170 calories, 3 grams of filling fiber, and a surprising 6 grams of protein.

220 calories, 10 g fat, 6 g saturated fat, 650 mg sodium, 6 g carbs, 1 g fiber, 2 g sugar, 25 g protein
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Burger King Egg and Cheese Croissan'wich

Burger King
Burger King breakfasts are typically high in saturated fat and sodium. But this sandwich is one of the lower options in both categories with 8 grams of sat fat and 620 milligrams of sodium. (Just goes to show you don't always have to fear croissants.) This sandwich provides just 11 grams of protein, so you may want to think about adding a non-fat latte to the mix.

330 calories, 18 g fat, 8 g saturated fat, 620 mg sodium, 31 g carbs, 1 g fiber, 5 g sugar, 11 g protein

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Dunkin Donuts Sliced Turkey Breakfast Sandwich

Dunkin Donuts
Stuffed in multigrain flatbread, you'll find reduced-fat cheddar cheese, a fried egg, and turkey. That's why it boasts an impressive 23 grams of protein. Plus, the sammie is a good source of calcium and iron.

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

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Chick-fil-A Chicken Breakfast Burrito

Chick-Fil-A
This wins for its 26 grams of protein to keep you full until lunch. And it sneaks in a bit of veggies—never a bad thing—like onions, peppers, and tomatoes, so you also get 25% of your daily need for vitamin C. Since it's higher in saturated fat (40% of the limit the American Heart Association recommends), watch your intake for the rest of the day.

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
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Einstein Bros Signature Asparagus and Mushroom Egg White

Einstein Brothers
Built on a bagel, this vegetarian option packs 21 grams of protein plus 6 grams of fiber (nearly one-quarter of a woman's daily need) for a hunger-taming combo. For more protein and fiber, go for a 9-grain bagel over the higher-sodium "everything" flavor.

380 calories, 18 g fat, 5 g saturated fat, 800 mg sodium, 41 g carbs, 6 g fiber, 7 g sugar, 21 g protein

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My Fit Foods Oat Bake

My Fit Foods
With locations in California, Oklahoma, Texas, Arizona, and Illinois, the place puts a healthy spin on grab-and-go food. Though choices vary by location, they tend to be high in protein and low in saturated fat and sodium. The Oat Bake's ingredients change seasonally (the Pumpkin Oat Bake, pictured, is available in the fall), but the dish always combines steel-cut oats with nuts and spices.

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

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Protein Bar Pancake In A Bowl Oatmeal

Protein Bar
You'll find this fast casual restaurant in Chicago, Washington, DC, Denver, and Boulder. And while it focuses on all good-for-you ingredients, you still have to watch calories, sodium, and fat, which can add up fast. The vanilla whey protein powder that's added to steel cut oats, banana, and almond milk kick up the protein content. Plus, the bowl provides a good source of calcium and vitamin C.

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
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Wendy's Artisan Egg Sandwich

Wendy's
Eggs, Asiago cheese, bacon, and Hollandaise fit into this sammie for only 360 calories. Ask for it without the sauce to cut down on fat and saturated fat.

360 calories, 19 g fat, 8 g saturated fat, 760 mg sodium, 29 g carbs, 1 g fiber, 4 g sugar, 20 g protein

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Caribou Coffee Egg White and Turkey Bacon

Caribou
You'll score 10% of your daily value for iron and 25% of your daily value for calcium. Though a bit short on protein, it's also one of the lowest in saturated fat out of the sandwiches on the menu.

330 calories, 13 g fat, 7 g saturated fat, 610 mg sodium, 36 g carbs, 3 g fiber, 7 g sugar, 17 g protein

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Caribou Coffee Blueberry Almond Oatmeal

Caribou
What's great about this bowl of oats is that it's surprisingly high in protein—16 grams, while being relatively low in sugar for a fast-food oatmeal. You'll be able to up the protein by asking for a side of low-fat or non-fat milk to pour on top.

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
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Taco Bell A.M. Grilled Taco

Taco Bell
Taco Bell is not known for having healthy options, but if you're there and have to grab something (or risk getting hangry!), you can make this taco stuffed with cheese, eggs, and bacon work. Just be sure to avoid the "tasty upgrades" like creamy jalapeño sauce, nacho cheese, or gravy.

230 calories, 14 g fat, 5 g saturated fat, 590 mg sodium, 15 g carbs,

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Sonic Jr. Breakfast Burrito

Sonic Jr
Like most fast-food places, the egg-cheese-meat combo is the main breakfast offering. Here, downgrading from a regular size burrito to Sonic's junior version will slash sodium by nearly half and cuts out the minimal trans fats (up to 1 gram) found in the original 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

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Quizno's Ham and Egg Sub

Quizno's
This sub gives you the option of meats like ham, bacon, and sausage along with cheese and egg. If you're going to add meat, ham is the best choice, as it contains half the saturated fat, less sodium, and saves on calories.

360 calories, 13 g fat, 5 g saturated fat, 860 mg sodium, 39 g carbs, 1 g fiber, 5 g sugar, 19 g protein
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LYFE Kitchen Spinach and Avocado Frittata

LYFE Kitchen
The frittata is served with chipotle potato hash on the side, making this a good-sized breakfast for only 405 calories, and with an impressive hunger-taming 27 grams of protein. It's also a good gluten-free option in a sea of breakfast sandwiches. You'll find locations of this health-minded chain in California, Colorado, Illinois, Nevada, New York, Tennessee, and Texas.

405 calories, 18 g fat, 3 g saturated fat, 840 mg sodium, 35 g carbs, 7 g fiber, 6 g sugar, 27 g protein
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