It is not always possible to take the time to eat a healthy breakfast when you have a busy schedule. So sometimes you can find yourself at the nearest drive-in, grabbing something on your way to work.
Fast food is often considered unhealthy, and for good reason: most options will cost you a lot of calories, saturated fat, added sugar, and sodium. Fortunately, healthier choices are available.
We’ve searched popular fast food restaurants to find you 8 healthier fast food breakfast options.
1-2. Best low in calories
If you are looking to watch your calorie intake, there are several options.
These two breakfasts both contain less than 300 calories. Keep in mind, however, that they may not be as filling as a higher calorie meal. If you like, add a cup of fruit for a few extra calories, nutrients, and fiber filling.
You’ll also notice a few other breakfasts on this list that are less than 300 calories.
1. Dunkin’ Donuts Vegetarian egg whites omelet
The vegetarian egg white omelet is filled with healthy veggies and assembled with cheddar cheese on a thin multigrain layer. One serving contains:
- Calories: 290
- Fat: 13 grams
- Saturated fat: 5 grams
- Carbohydrates: 27 grams
- Fiber: 5 grams
- Sugar: 4 grams
- Protein: 17 grams
- Sodium: 550 mg
2. McDonald’s Egg McMuffin without butter
Egg McMuffin is a famous breakfast choice, and if you order it without butter, it has less than 300 calories. With butter, the calorie count of the sandwich is only a little high at 310 calories. One Egg McMuffin without butter contains:
- Calories: 280
- Fat: 11 grams
- Saturated fat: 4.5 grams
- Carbohydrates: 30 grams
- Fiber: 2 grams
- Sugar: 3 grams
- Protein: 17 grams
- Sodium: 750 mg
3–4. Best vegetarian
Avoiding meat can sometimes make ordering more difficult, especially when trying to get enough protein as well. These vegetarian meals include healthy vegetables and lots of protein from egg whites.
3. Panera bread avocado, egg white and spinach sandwich
This sandwich has a serving of spinach, as well as avocado, which contains healthy fats and fiber that can help you feel fuller for longer. A sandwich contains:
- Calories: 360
- Fat: 14 grams
- Saturated fat: 6 grams
- Carbohydrates: 39 grams
- Fiber: 5 grams
- Sugar: 5 grams
- Protein: 19 grams
- Sodium: 700 mg
4. Starbucks Spinach, Feta and Egg White Wrap
This wrap is a little lower in calories, but still contains 20 grams of protein, another nutrient that can help you feel full. However, sodium is quite high, so try to balance it out with low sodium meals throughout the day.
In addition, consider taking fresh fruit with your wrap to make it a more filling and balanced meal. An envelope contains:
- Calories: 290
- Fat: 8 grams
- Saturated fat: 3.5 grams
- Carbohydrates: 34 grams
- Fiber: 3 grams
- Sugar: 5 grams
- Protein: 20 grams
- Sodium: 840 mg
Also Read: 7 Healthy Foods To Eat In The Breakfast
5-6. Best oatmeal
Oatmeal is a great breakfast option because it is packed with nutrients like filler fiber and other vitamins and minerals. The suggestions below are also appropriate for people looking for low sodium meals.
5. Panera Bread Steel Cut Oatmeal with Pecans and Strawberries
Steel cut oats are the minimum processed type of oats. They contain a bit more protein and fiber than oatmeal.
Panera Bread’s steel cut oatmeal is topped with pecans and strawberries, which may help lower your risk of heart disease and other conditions.
One serving of Panera Bread Oatmeal contains:
- Calories: 360
- Fat: 15 grams
- Saturated fat: 2 grams
- Carbohydrates: 52 grams
- Fiber: 9 grams
- Sugar: 17 grams
- Protein: 8 grams
- Sodium: 150 mg
6. Starbucks Classic Oatmeal
This plain oatmeal is the perfect healthy base that you can brighten up any way you want.
Oatmeal on its own is low in calories, so we recommend adding fresh or dried fruits and nuts to add fiber and healthy fats to complement the meal. Without toppings, one serving of oatmeal contains:
- Calories: 160
- Fat: 2.5 grams
- Saturated fat: 0.5 grams
- Carbohydrates: 28 grams
- Fiber: 4 grams
- Sugar: 0 gram
- Protein: 5 grams
- Sodium: 125 mg
7–8. Best smoothie
Smoothies are super handy for busy mornings, but they’re often loaded with sugar and empty calories. These fast food smoothie orders have a good amount of protein with no added sugar, making for a filling and drinkable breakfast on the go.
7. Smoothie King Lean1 Vanilla
This smoothie gets its sweetness from bananas and includes both almonds and protein to make it a complete meal packed with healthy fats, fruits, and protein. It only has 22 grams of carbs, so if you’re limiting carbs, this can be a great choice.
If you’re not a fan of vanilla, the chocolate and strawberry versions of this smoothie have similar nutritional content. Try adding spinach or kale for an extra boost of green veg you won’t even taste.
One 20 oz (591 mL) vanilla smoothie contains:
- Calories: 240
- Fat: 10 grams
- Saturated fat: 3 grams
- Carbohydrates: 22 grams
- Fiber: 4 grams
- Sugar: 8 grams
- Protein: 21 grams
- Sodium: 320 mg
8. Jamba Juice Berry Protein Workout Smoothie
Filled with berries and bananas, this smoothie contains mostly natural sugars. It has also low quantity of fat and sodium.
As an added bonus, this smoothie can be ordered with whey or pea protein and is blended with soy milk, making it suitable for plant-based diets. A 16 oz (473 ml) smoothie contains:
- Calories: 300
- Fat: 1 gram
- Saturated fat: 0 grams
- Carbohydrates: 52 grams
- Fiber: 3 grams
- Sugar: 41 grams
- Protein: 19 grams
- Sodium: 115 mg
