7 Fast Food Breakfasts That Are Actually Healthy

Getting breakfast from a fast food joint? Sounds like a diet disaster! Well these days, you are in luck. There happens to be many options for a quick breakfast run that aren't half bad and you won't have to pray over it first! According to Christine Gerbstadt, MD, RD, spokeswoman for the American Dietetic Association, "It is about finding a good mix of complex carbs like whole grains, protein, and healthy fats to keep you satisfied."

Many food giants are rolling out healthy breakfast options, that even your doctor can't deny! Here are just a few:

Subway 6” Egg & Cheese Omelet Sandwich (with Regular Egg) (vegetarian)

360 calories
19 g protein
12 g fat (4.5 g saturated, 0 g trans)
860 mg sodium
6 g sugar

How about Dunkin' Donuts? Here's what you can eat:

Dunkin' Donuts Two Egg-White Sausage Wake-Up Wraps

300 calories
18 g protein
14 g fat (6 g saturated, 0 g trans)
720 mg sodium
28 g carbohydrates (2 g fiber, 2 g sugar)

Then what about McDonald's? The McDonald’s menu is full of items both healthy and unhealthy. Thankfully, there are some options that won’t set you off on the wrong foot, nutritionally. Here are a few of the healthiest breakfast options on the McDonald’s menu.

McDonald's Egg White McMuffin w/ Ham

250 calories

Fat: 8 grams

Sodium: 770 milligrams

(It's low in calories and fat, but high in sodium)

McDonald's Fruit & Maple Oatmeal

Fruit & Maple Oatmeal
Calories: 290
Fat: 4 grams
Sodium: 160 milligrams

Starbucks Sous Vide Egg Bites

There are plenty of good breakfast options at Starbucks, but the sous vide egg bites are best if you're craving eggs sans bread. The Starbucks sous vide egg bites are super high in protein, have adequate calories (170 to 350 calories) depending on flavor, and contain no carbs. They also have 13 grams of protein, and only seven grams of fat.

Taco Bell Breakfast Soft Taco

What's great about ordering at Taco Bell is that you can customize your meal in anyway you want. The go-to options are the breakfast soft tacos, which you can load up with eggs, cheese, guac, or pico de gallo. The "Make It Fresca" option at Taco Bell replaces dairy- and mayo-based sauces and guacamole with pico de gallo. This automatically subtracts 20 calories from your meal. It has 240 calories, is fairly low in sodium, and is high in protein and delicious flavor.

COSI - Spinach Florentine Breakfast Wrap

Dr. Gerbstadt shares that this meal "refuels you and keeps you satisfied so you don’t overdo it the rest of the day. The fiber and protein content is much higher than you’d usually find in a breakfast meal." On the downside of things, the fat content is a bit higher than one would like (this is because of the eggs). Try to offset this by eating low-fat meals throughout the remainder of your day!

Calories 334; Fat 21g (sat 8g); Protein 24g; Carbohydrate 21g; Fiber 11g; Sodium 516mg

Jamba Juice - Berry Topper Ideal Meal

According to nutrition expert, Robin Miller, "It really is an ideal meal because it meets all of your nutrient needs. It’s made with yogurt and soy milk, great sources of calcium and vitamin D—two nutrients women often lack. Also blended in are vitamin C–packed strawberries, blueberries, and bananas. The organic pumpkin flaxseed granola gives you a dose of healthy fats for heart health." On the downside, if you get the medium or large size, you may overdo it in the calorie department. Stick with the small!

Calories 300; Fat 4.5g (sat 0.5g); Protein 9g; Carbohydrate 59g; Fiber 7g; Sodium 85mg (for 12 ounces)

IHOP- Simple and Fit Veggie Omelette

Cooked to perfection, this mixture of green peppers, mushrooms, onions and oven-roasted tomatoes is just the right mix of nutrition for your morning. The side of fruit is just the icing on top! This meal is prepared with egg whites, so if you prefer the full egg you have to make a special request!

Panera Bread Avocado, Egg White & Spinach Sandwich

Over the past few years, Panera Bread has revamped its menu to include lower-carb dishes and plant-based meals. “Panera now offers freshly cooked breakfast sandwiches using 100 percent real eggs,” says Lauren Harris-Pincus, MS, RDN.

This delicious avocado, egg white, and spinach sandwich has everything you'd want in a breakfast meal. At 410 calories, 21 grams of protein and seven grams of fiber

Calories 320; Fat 10g (sat 1g); Protein 21g; Carbohydrate 40g; Fiber 8g; Sodium 420mg

Burger King Egg & Cheese Crossan’Wich (vegetarian)

330 calories
11 g protein
18 g fat (8 g saturated, 0 g trans)
620 mg sodium
31 g carbohydrates (1 g fiber, 5 g sugar)

Although this breakfast sandwich from Burger King may seem it's a little on the high side, this option gives you the indulgence of a tasty croissant while keeping your calories at just 300. It also has 11 grams of protein and a gram of fiber to get you going in the morning.

Nutrition info: 300 calories, 15 g fat (7 g saturated fat), 580 mg sodium, 30 g carbs (1 g fiber, 4 g sugar), 11 g protein

By Derrick Lane | Published October 30, 2023