Running behind schedule and need a grab-and-go breakfast? Many people face the same situation. Each morning, hundreds of American cars pass through the drive-thru, but maintaining a steady, healthy breakfast option is challenging.
However, the upside is the availability of healthy fast-food breakfast options; you have to keep an eye out for better choices and menu options that offer nutrition rather than just calories.
What Makes a Breakfast Healthy?
Not all breakfast sandwiches are created equal. To separate the winners from the nutrient-poor pretenders, focus on three key factors:
High Protein: Aim for at least 15-20 grams per meal. Protein keeps you full longer and stabilises blood sugar throughout the morning.
Fibre: While harder to find in fast food breakfast items, even 2-3 grams can help with digestion and satiety. Look for whole-grain breads or add fruit on the side.
Low Added Sugar: Many breakfast items hide surprising amounts of sugar in sauces, breads, and beverages. Keep added sugars to 5 grams or less when possible.
Registered dietitian Whitney Stuart also recommends choosing grilled proteins or egg whites over bacon or sausage to reduce saturated fat while maximising protein.
Top Picks from Major Chains
Starbucks: Bacon & Gruyère Egg Bites
Starbucks’ Bacon & Gruyere Egg Bites offer great nutrition in a transportable format. With 300 calories, the portion size is perfect, and there is a great protein-to-sugar ratio, 19 grams to 2 grams. The fleshy texture is due to the sous vide preparation of the cage-free eggs.
If you want to reduce saturated fat (the bacon one has 12 grams), then go for the Egg White and Roasted Red Pepper option. This one has 12 grams of protein and only 170 calories.
McDonald’s: Egg McMuffin
The Egg McMuffin is McDonald’s best breakfast option. With 310 calories, it’s got 17 grams of protein, 2 grams of fibre, and 3 grams of sugar. The fresh, Grade A egg, slice of Canadian bacon, and toasted English muffin combo is a lightweight option to fuel your morning. It won’t leave you feeling sluggish after eating.
One thing to note is that the sodium is a little high at 770 mg. If you need to watch your sodium intake, you might want to ditch the cheese or bacon.
Chick-fil-A: Egg White Grill
The Egg White Grill contains a notable 27 grams of protein and just 4 grams of saturated fat. It is one of the healthiest and most protein-rich breakfast sandwiches available at the major fast food chains, thanks to the grilled chicken and egg whites.
Dunkin’: Egg & Cheese Wake-Up Wrap
There are times when being simple can win you the game. Dunkin’s plain Egg & Cheese Wake-Up Wrap is minimally caloric at 180 calories, while stacking at 4 grams of saturated fat and 7 grams of protein. It is a great lighter option, and is perfect to grab a small meal before a snack occurs at the mid-morning time frame.
If protein is what you seek, then you can supplement turkey sausage to now have 11 grams of protein, all while only being an additional 50 calories, so 230 total.
Panera Bread: Avocado, Egg White, Spinach & Cheese
Panera’s selection contains 19 grams of protein and has added spinach and avocados that are rich in nutrients. At 300 calories, it is not a bad option. The saturated fat is a bit on the higher side at 6 grams, but with all the added veggies, it’s worth considering.
Customisation Hacks for Healthier Orders
Even the best menu items can be improved with a few smart swaps:
Choose egg whites: Most chains offer egg white versions of their breakfast sandwiches. You’ll cut calories and saturated fat while maintaining protein.
Skip the sugary drinks: A medium caramel latte can add 30+ grams of sugar to your meal. Opt for black coffee, unsweetened tea, or water instead.
Add fruit or oatmeal: If your sandwich is lower in fibre, pair it with a fruit cup or oatmeal to boost your intake and add vitamins.
Hold the sauce: Sauces and spreads often contain hidden sugars and sodium. Ask for them on the side or skip them entirely.
Check the app: Most chains now list full nutrition information in their mobile apps, making it easy to compare options before you order.
Make Smarter Morning Choices
Breakfast at a fast food restaurant can be healthy! If you choose the right options like protein sources, reduced added sugar, grilled items, or egg white sandwiches, you can feel good about fueling your day.
When you are in a hurry to leave the restaurant, remember that your health can be impacted by the choices you make in a split second.\n\n
