The healthiest breakfasts you can order at 11 fast-food chains
Panera — Power Almond Quinoa Oatmeal — 290 calories
Subway — Egg and Cheese Sandwich — 360 calories
"Eating fresh" in the AM is pretty easy at this chain, where you can get an egg sandwich on flatbread loaded with veggies. Our only caveat is that the sandwich is pretty high in sodium, which research suggests may be bad news for your heart.
360 calories — not too high, not too low
19g of protein — a good amount to strengthen muscles and fill you up
12g of fat — on the higher side, but not a deal-breaker
44g of carbs — roughly 15% of your daily allowance
860mg of sodium — more than half your daily allowance
McDonald's — Egg McMuffin — 300 calories
The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up their traditional breakfast items. An Egg McMuffin has:
300 calories — not too high, not too low
17g of protein — a hefty amount to strengthen muscles and fill you up
12g of fat — on the higher side, but not a deal-breaker
29g of carbs — pretty low
730mg of sodium — a little less than half your recommended daily allowance
Starbucks — Spinach and Feta Wrap — 290 calories
While the yummy pastries at Starbucks are sure to catch your eye, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling AM meal, with:
400 calories — on the lower side
16g of protein — a pretty good amount to strengthen muscles and fill you up
14g of fat — not too low, not too high
54g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones
980mg of sodium — just under half your daily allowance
Jamba Juice — Aloha Pineapple Smoothie in the 16-oz 'Make it Light' variety — 190 calories
Lest you assume everything liquid is healthy, Jamba Juice has some healthy and some not-so-healthy options, and nearly all of them are very high in sugar. The regular version of this smoothie has 67g (nearly twice the amount in a bottle of Coke!), but the 'Make it Light' kind has:
190 calories — pretty low as far as breakfast items go; you might want to pair this with a hard-boiled egg or two
10g of protein — a fair amount to strengthen muscles and fill you up
0g of fat
40g of carbs — roughly 14% of your daily allowance
135mg of sodium — low
Dunkin' Donuts — Egg White Flatbread — 280 calories
Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has:
280 calories — not too high, not too low
15g of protein — a good amount to strengthen muscles and fill you up
9g of fat — not too high, not too low
33g of carbs — roughly 11% of your recommended daily allowance
690mg of sodium — a little less than half your daily allowance; watch your snacks
Pret A Manger — Southwestern Breakfast Hot Wrap — 330 calories
If you're craving a hot breakfast, Pret A Manger has a few options, including this southwestern-style wrap, which has:
330 calories — on the low side
18g of protein — a hefty amount to strengthen muscles and fill you up
14g of fat — on the higher side
40g of carbs — roughly 14% of your daily allowance
710mg of sodium — a little less than half your daily allowance; watch your snacks
Burger King — BK Breakfast Muffin Egg and Cheese, hold the sausage — 260 calories
We know: Burger King isn't exactly a health-food haven. But it does have a couple of lighter breakfast options, like its Breakfast Muffin. The one pictured has sausage, but we recommend it without the meat to get:
260 calories — on the lower side
13g of protein — a good amount to strengthen muscles and fill you up
11g of fat — not too low, not too high
27g of carbs — on the lower side
830mg of sodium — close to half your daily allowance
Taco Bell — AM Grilled Taco, hold the bacon — 200 calories
Taco Bell has very little we'd count as "healthy" on its new breakfast menu, but the AM Grilled Taco wasn't too terrible. Order it without the bacon to avoid some extra fat and sodium:
230 calories — not too high, not too low
11g of protein — a good amount to strengthen muscles and fill you up
11g of fat — not too high, not too low
15g of carbs — pretty low
540mg of sodium — on the higher side, but not a deal-breaker
Chick-Fil-A — Greek Yogurt Parfait — 160 calories
The "home of the original chicken sandwich" spiced up its menu last year, adding a smattering of healthy lunch and breakfast fare like this, which has:
160 calories — pretty low; you might want to pair this with a hard-boiled egg or a piece of wheat toast
8g of protein — on the lower side as far as breakfast items go, but a fair amount to strengthen muscles and fill you up
5g of fat — pretty low
21g of carbs — on the lower side
65mg of sodium — very low
Au Bon Pain — Egg Whites, Cheddar & Avocado on a Skinny Wheat Bagel — 310 calories
A lot of Au Bon Pain's fare is grab n' go, but you can get a host of freshly-made foods too, including this delightful sandwich. The bagel is "skinny" (in other words, it's more like toast than a bagel), but the creamy avocado and melted cheese keep it tasty. It shapes up at:
310 calories — not too high, not too low
20g of protein — a hefty amount to strengthen muscles and fill you up
17g of fat — high, but some is from the healthy fats in the avocado
26g of carbs — roughly 10% of your recommended daily allowance
610mg of sodium — on the higher side
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