The Healthiest Fast Food Breakfast Options in America (With Calorie and Protein Info!)

Busy mornings often mean breakfast on the run. Thankfully, many fast food chains offer healthier options. Here’s a list of some of the healthiest fast food breakfasts across America, complete with estimated calorie and protein content to help you make informed choices:

1. Starbucks' Spinach, Feta & Cage-Free Egg White Wrap

Calories: Approximately 290

Protein: 19g This nutritious wrap combines egg whites, spinach, feta cheese, and tomatoes, wrapped in a whole wheat tortilla. It's a protein-rich option that's both satisfying and under 300 calories.

2. McDonald’s Fruit & Maple Oatmeal (without cream)

Calories: About 320

Protein: 5g McDonald’s offers this oatmeal with real fruit and a hint of maple. High in fiber and without the added calories from cream, it’s a warm, fulfilling choice for breakfast.

3. Subway’s Egg and Cheese Flatbread (with veggies)

Calories: Starts at 180 (varies with added veggies)

Protein: 12g Customize with plenty of veggies for a filling meal. Choosing egg whites and adding spinach, tomatoes, and peppers can make it a balanced, nutritious start to your day.

4. Dunkin’ Donuts’ Veggie Egg White Omelet on Multigrain Thin

Calories: Approximately 290

Protein: 18g This omelet is packed with veggies and served on a multigrain thin, making it a low-calorie, high-protein option perfect for on-the-go.

5. Chick-fil-A’s Egg White Grill

Calories: Around 300

Protein: 25g This breakfast sandwich features grilled chicken, egg whites, and American cheese on an English muffin, offering a substantial amount of protein without a lot of calories.

6. Taco Bell’s Breakfast Soft Taco with Egg and Cheese

Calories: About 170

Protein: 7g A simple yet satisfying taco with eggs and cheese, keeping the calorie count low while still providing a decent protein boost for the morning.

7. Panera Bread’s Mediterranean Egg White on Ciabatta

Calories: Approximately 410

Protein: 20g With egg whites, pesto, spinach, and roasted tomatoes on ciabatta, this sandwich is not only high in protein but also rich in flavor, offering a more gourmet breakfast option on the go.

8. Jamba Juice’s Island Pitaya Bowl

Calories: About 460

Protein: 6g For a fruity start to your day, Jamba Juice's Island Pitaya Bowl is packed with antioxidants and nutrients. Made with a blend of pitaya, pineapple, bananas, and coconut water then topped with granola, blueberries, and shredded coconut, it's a vibrant, energizing breakfast option.

9. Panera Bread’s Steel Cut Oatmeal with Almonds, Quinoa, and Honey

Calories: Approximately 300

Protein: 8g This hearty oatmeal from Panera is a blend of steel-cut oats, quinoa, sliced almonds, and honey. It's a warm, nutritious option rich in fiber and protein, perfect for keeping you full throughout the morning.

10. Wendy’s Maple Bacon Chicken Croissant

Calories: Around 420

Protein: 26g While slightly indulgent, Wendy’s offers this chicken breakfast sandwich as a higher protein option. The maple bacon adds a sweet and savory flavor, making it a more satisfying choice that's still within a reasonable calorie range for breakfast.

11. Au Bon Pain’s Egg Whites & Cheddar Breakfast Sandwich

Calories: About 250

Protein: 19g This sandwich features egg whites and cheddar cheese on a skinny wheat bagel, offering a high-protein, low-calorie breakfast option. It's a simple, yet effective way to start your day on a healthier note.

12. Smoothie King’s Gladiator Smoothie (Strawberry)

Calories: Starts at 180 (20 oz size)

Protein: 45g For a liquid breakfast that packs a punch, the Gladiator Smoothie is designed for high performance with low calories and high protein. You can choose two fruits to blend with the Gladiator Protein powder; strawberries are a popular choice for a sweet, refreshing taste.

13. Greggs’ Egg & Spinach Protein Pot

Calories: About 170

Protein: 12g Greggs offers a simple yet effective protein pot, combining hard-boiled eggs with fresh spinach. It's a minimalist breakfast option that's low in calories but high in protein and nutrients.

14. KFC’s Chicken Breast

Calories: Around 210 (for a grilled option)

Protein: 38g For those seeking a high-protein, low-carb option, KFC’s grilled chicken breast is a surprisingly healthy choice. Opting for grilled over fried minimizes calories and fat, making it a lean protein source suitable for any time of day.

Remember, the healthiest fast food breakfast option for you depends on your personal health goals, dietary restrictions, and nutritional needs. These options showcase a variety of choices available across the fast food landscape, offering a blend of flavors, nutrients, and convenience for busy mornings. Always consult the latest nutritional information available from the restaurant to make the best choice for your diet.