Although there is some debate about it, breakfast has long held the title of the most important meal of the day. But many of us don't have enough time to make breakfast at home regularly. While many fast food breakfast options are quite high in added sugar, saturated fat and sodium, the drive-thru may be better than the alternative. Skipping breakfast can lead to low energy, food cravings, lower metabolism and more. Not the best way to prepare yourself for a productive day if you ask us!
The good news is that many popular fast food restaurants offer healthier options. If you're having breakfast on the go, make sure your choice provides a good balance of carbohydrates, protein and fiber so that your breakfast actually leaves you feeling full and satisfied. Of these three nutrients, fiber is the hardest to come by when ordering a fast food breakfast. Score a few extra grams of fiber by asking for a whole-grain option and/or add vegetables, when available, or pair your order with some fresh fruit. One caveat: many of these contain higher sodium than we normally recommend, so consider them as occasional meals rather than daily meals. And if you're watching your sodium intake, balance your day with lower sodium choices.
One menu item you can usually count on for a more balanced meal? Breakfast sandwiches. And to help you choose, we've listed the top 8 options recommended by dietitians.
If getting your caffeine fix at Starbucks is already part of your morning routine, you're in luck. This popular coffee chain has a number of healthier breakfast sandwich options on its menu.
Turkey Bacon & Protein Sandwich
Not only is this sandwich packed with flavor, but "the 17 grams of protein it contains will help you stay full longer and balance blood sugar levels all morning," says Vanessa Imus, MS, RDN of Integrated Nutrition for Weight Loss in Bothell, Washington. Drink it with a 12-ounce latte for a balanced breakfast that's still under 400 calories.
Nutrition information: 230 calories, 5 g total fat, 2.5 g saturated fat, 20 mg cholesterol, 560 mg sodium, 28 g carbohydrates, 3 g fiber, 2 g total sugars, 17 g protein
Spinach, feta and cage-free protein wrap
This simple wrap contains 20 grams of protein in just 290 calories. "It's also filled with veggies and whole grains for a great on-the-go vegetarian meal," tells Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. She suggests pairing it with a banana or other fruit for a balanced, plant-based meal.
Nutrition information: 290 calories, 8 g total fat, 3.5 g saturated fat, 20 mg cholesterol, 840 mg sodium, 34 g carbohydrates, 3 g fiber, 5 g total sugars, 20 g protein
Bagels from Einstein Bros
Garden avocado egg sandwich
Who doesn't love a bagel with cream cheese? Unfortunately, it lacks the protein needed to keep your energy levels up all morning. If the bagel shop is on your way to work, consider making it a sandwich.
Jillian Sampaio RD, LDN of Healthy Eats by Jillian says her breakfast order at Einstein Bros Bagels is their Garden Avocado Egg Sandwich. "It provides 18 grams of protein and 3 grams of fiber with a blend of vegetables and healthy fats. This combination gives you a feeling of fullness and supports stable blood sugars, so your day runs without energy crashes." When placing your order, she suggests choosing the honey whole wheat bagel or ancient grain bagel to increase the fiber content and opting for one of their "thin" bagel options for a lower calorie sandwich. To score even more protein, Sampaio recommends adding an extra egg or egg white.
Nutrition information: 500 calories, 20 g total fat, 4 g saturated fat, 190 mg cholesterol, 950 mg sodium, 63 g carbohydrates, 3 g fiber, 8 g total sugars, 18 g protein
Ham, egg and cheese sandwich from the Black Forest
Subway may be a favorite lunch stop for many, but it may also be time to explore their breakfast menu. Katie Schimmelpfenning, RD, LD and founder of Eat Swim Win says this is her top pick because it's packed with 23 grams of protein. She suggests adding spinach and tomatoes to boost your daily vegetable and fiber intake.
Nutrition information (on artisan flatbread with egg white): 390 calories, 12 g total fat, 4 g saturated fat, 25 mg cholesterol, 1110 mg sodium, 45 g carbohydrates, 3 g fiber, 4 g total sugars, 23 g protein
Dunkin Donuts
Wake up with wrap
While it may be tempting to just grab a donut with coffee at Dunkin Donuts, you'll want a breakfast with plenty of protein for more stamina. Bess Berger RDN, CDN of Nutrition by Bess recommends the Wake Up Wrap, which includes egg, cheese and breakfast meat of your choice. "It makes for a good on-the-go breakfast that you don't have to prepare yourself and you don't feel like you've wasted your whole day of healthy food," says Berger.
Although turkey sausage may seem like the healthiest choice, consider eating it with bacon; it contains less saturated fat and sodium than the other options.
Nutrition information (with bacon): 220 calories, 13 g total fat, 4 g saturated fat, 105 mg cholesterol, 590 mg sodium, 15 g carbohydrates, 0 g fiber, 1 g total sugars, 10 g protein
Turkey sausage, egg and cheese breakfast sandwich
Jessie Hulsey RD, LD, an Atlanta-based registered dietitian and creator of Health Down South, is a fan of it, saying it's "a delicious and nutritious option for those looking for a healthy fast-food breakfast sandwich. Filled with a satisfying 23 grams of protein and 39 grams of carbs, this flavorful sandwich will give you a morning boost and keep you satisfied.
Nutrition information: 470 calories, 25 g total fat, 8 g saturated fat, 215 mg cholesterol, 1080 mg sodium, 39 g carbohydrates, 1 g fiber, 4 g total sugars, 23 g protein
Avocado, egg white, spinach and cheese on multigrain bagel flat lay
When it comes to fast food, Panera stands out for offering seasonal options that often include fresh ingredients. Wan Na Chun, MPH, RD, CPT of One Pot Wellness based in Indianapolis, Indiana, likes this high-protein option.
"Each sandwich contains 19 grams of protein per serving, which provides a great protein boost in the morning. Plus, this breakfast packs a good dose of fiber from the multigrain bagel, which is great for staying full longer and keeping overall digestive health healthy. Harris-Pincus also gives this sandwich bonus points for adding vegetables, which are hard to find in most fast-food breakfasts.
Nutrition information: 340 calories, 14 g total fat, 5 g saturated fat, 20 mg cholesterol, 730 mg sodium, 36 g carbohydrates, 6 g fiber, 3 g total sugars, 19 g protein
Protein Grill Breakfast Sandwich
Another protein-packed option can be found at Chick-fil-A. Served on an English muffin and made with grilled chicken, egg whites and American cheese, this sandwich offers a whopping 28 grams of lean protein for just 300 calories. "Enjoy the Egg White Grill with some fresh fruit for a healthy breakfast on the go," says Mandy Tyler, M.Ed., RD, CSSD, LD of Nutrition by Mandy.
Nutrition information: 300 calories, 8 g total fat, 4 g saturated fat, 65 mg cholesterol, 1020 mg sodium, 31 g carbohydrates, 2 g fiber, 2 g total sugars, 28 g protein
In an ideal world, you would be able to enjoy a healthy home-cooked breakfast every day. We know this isn't reasonable, and fast food is a convenient option to fit breakfast into a busy schedule. While it can be difficult to find balanced breakfast options when you stop at the drive-thru on your way to work, it's not impossible. Our favorite fast food breakfast item is the breakfast sandwich, as it is usually packed with enough protein to keep you full all morning. One thing to keep in mind is that fast food breakfasts are often low in fiber, so pair your sandwich with some fresh fruit.
