This archive report was first published on 30 August 2019.
Healthy Fast-Food Breakfast Options ¶
Whether you're on a long road trip or just extremely lazy in the morning, finding a fast-food breakfast that's actually healthy can seem impossible. But more and more chains are expanding their menus to include options beyond your typical greasy breakfast sandwich.
According to Karen Ansel, RD, author of Healing Superfoods for Anti-Aging, a healthy fast-food breakfast should be around 300 to 400 calories, with protein, fiber, and some healthy fat at the top of your list. If you can squeeze in a serving of fruit or vegetables, that's a bonus.
Here are 7 healthy fast-food breakfast options from popular chains:
1. Panera Bread's Mediterranean Egg White Wrap ¶
At 260 calories, Panera's Mediterranean Egg White Wrap is a great option. It's packed with spinach, tomato, and whole grains, and you can even order it with the whole egg for extra healthy fats.
Per egg white wrap: 260 cal, 8 g fat (3 g sat), 31 g carbs, 3 g sugar, 650 mg sodium, 3 g fiber, 10 g protein
2. Au Bon Pain's Egg White, Cheddar, and Avocado Bagel Sandwich ¶
Au Bon Pain's egg white, cheddar, and avocado bagel sandwich is a satisfying option at 430 calories. It's packed with protein, fiber, and healthy fats, and you can even order a small fruit cup on the side for extra produce.
Per sandwich + fruit cup: 430 cal, 23 g fat (12 sat), 40 g carbs, 17 g sugar (no added sugars), 605 mg sodium, 10 g fiber, 20 g protein
3. Jamba Juice's Vanilla Blue Sky Bowl ¶
Jamba Juice's vanilla blue sky bowl is a great option at 330 calories. It's packed with fruit, blue spirulina algae, and potassium, making it a nutritious and filling breakfast choice.
Per bowl: 330 cal, 9 g fat (3 g sat), 62 g carbs, 33 g sugar, 85 mg sodium, 8 g fiber, 6 g protein
4. Pret a Manger's Ricotta & Veggie Frittata ¶
Pret a Manger's ricotta and veggie frittata is a great hot option at 430 calories. It's packed with hearty vegetables and high in protein, but be aware that it's also high in sodium.
Per frittata: 430 cal, 28 g fat (11 g sat), 11 g carbs, 6 g sugar, 110 mg sodium, 2 g fiber, 35 g protein
5. Dunkin' Donuts Ham, Egg, And Cheese Wakeup Wrap ¶
Dunkin' Donuts' ham, egg, and cheese wake-up wrap is a protein-rich option at 190 calories. It's a great choice if you're looking for a quick and easy breakfast on-the-go.
Per wrap: 190 cal, 11 g fat (4 g sat), 15 g carbs, 1 g sugar, 600 mg sodium, 0 g fiber, 9 g protein
6. Taco Bell Breakfast Soft Taco ¶
Taco Bell's breakfast soft taco is a great option at 170 calories. You can even skip the meat and order two to four for a total of 14 filling grams of protein.
Per taco (egg and cheese): 170 calories, 9 g fat (3 g sat), 15 g carbs, 1 g sugar, 330 mg sodium, 1 g fiber, 7 g protein
7. McDonald's Fruit and Maple Oatmeal ¶
McDonald's fruit and maple oatmeal is a decent non-egg option at 290 calories. Just be sure to ask for it without brown sugar and cream to make it a healthier choice.
Per oatmeal cup (without cream): 290 calories, 2 g fat (0 g sat), 61 g carbs, 32 g sugar, 130 mg sodium, 5 g fiber, 5 g protein
