13 Healthy Fast-Food Breakfast Items From McDonald’s, Panera, and More

Finding a healthy, on-the-go breakfast that's more than just a cup of coffee may seem quite a feat. But there are more options for a health-conscious fast-food breakfast than you might think, at restaurants from McDonald's to Starbucks and everything in between.

USDA dietary guidelines for adults recommend a breakfast that's about 375 calories. Fast-food restaurants are required to provide nutrition information, but most only display calorie count in the restaurant, which isn't giving customers the whole picture. 

"Don’t be fooled into thinking the 'best choice' is the choice with the fewest calories," says Cara Harbstreet, MS, RD, LD, of Street Smart Nutrition. "Look for items that have plenty of protein (ideally 10-15 grams or more), fiber (the more the better, since most of us don’t get enough fiber), or prominently feature fruits or vegetables."

It's also important to pay attention to sodium in fast-food breakfasts. It's pretty much impossible to find fast-food breakfast options that don't contain any sodium, but the current recommendation is 1500-2300 mg of sodium per day, according to Harbstreet. "Most Americans surpass this threshold through a combination of restaurant or processed foods, so whenever possible, opt for a lower-sodium option if it’s available," she says. 

With all that in mind, here are some of the healthiest fast-food breakfast options for starting your day on the right track.

1. Starbucks: Kale and Mushroom Egg Bites

• 230 calories
• 14g total fat
• 9g saturated fat
• 11g total carb
• 15g protein
• 2g fiber
• 1g total sugars
• 340mg sodium

Low in calories and carbohydrates but high in protein, Starbucks' Egg Bites are one of the healthiest fast-food breakfast items. Harbstreet says the kale and mushroom version is a "more substantial option than the often recommended Roasted Red Pepper Egg White Bites, which is lower in calories and fat." 

2. McDonald's: Egg McMuffin

• 310 calories
• 13g total fat
• 6g saturated fat
• 30g total carb
• 17g protein
• 2g fiber
• 3g total sugars
• 770mg sodium

Your favorite English muffin sandwich is a pretty good drive-thru choice compared to the rest of the McDonald's breakfast menu. It's nostalgic and scratches that fast-food itch when nothing else will. If you'd like to save even more sodium, fat, and calories, order it without the American cheese.

3. Chick-fil-A: Egg White Grill

• 300 calories
• 8g total fat
• 4g saturated fat
• 31g total carb
• 28g protein
• 2g fiber
• 2g total sugars
• 1020mg sodium

There's a ton of protein in Chick-fil-A's Egg White Grill thanks to both an egg and a grilled chicken breast, but it comes at the cost of a huge amount of sodium. For some added fiber and nutrients, pair it with the chain's fruit cup.

4. Panera: Avocado, Egg White, Spinach, & Cheese Sandwich

• 350 calories
• 14g total fat
• 5g saturated fat
• 39g total carb
• 19g protein
• 5g fiber
• 5g total sugars
• 680mg sodium

Panera Bread's Avocado, Egg White, Spinach, and Cheese sandwich is one of Harbstreet's top picks for fast-food breakfast. It comes on a multigrain bagel for added fiber, and egg whites lend plenty of protein. It's loaded with fresh vegetables, including spinach, tomato, and avocado for healthy fats.

5. Chick-fil-A: Greek Yogurt Parfait with Cookie Crumbs

• 240 calories
• 8g total fat
• 3.5g saturated fat
• 31g total carb
• 12g protein
• 1g fiber
• 25g total sugars
• 85mg sodium

There are two options for the Greek Yogurt Parfait: granola or cookie crumbs. Surprisingly, the cookie crumbs have fewer calories, fat, carbs, and sugar. Both come with vanilla Greek yogurt and fresh berries.

6. Starbucks: Spinach, Feta, & Egg White Wrap

• 290 calories
• 8g total fat
• 3.5g saturated fat
• 34g total carb
• 20g protein
• 3g fiber
• 5g total sugars
• 840mg sodium

Starbucks' wrap is whole wheat, adding to the fiber count in this veggie-forward option. The egg white omelet includes an impressive amount of protein for the amount of calories, though you might have to watch your sodium intake for the rest of the day.

7. Smoothie King: Gladiator Smoothie

• 230 calories
• 2.5g total fat
• 1g saturated fat
• 3g total carb
• 48g protein
• 1g fiber
• 1g total sugars
• 430mg sodium

Harbstreet recommends Smoothie King's Gladiator Smoothie in vanilla, chocolate, or strawberry flavors. They're super high in protein while also low in fat, carbs, and sugar. You can customize your smoothie with add-ins like coffee, peanut butter, or fruit, but those may alter the nutrition composition, Harbstreet warns.

8. Taco Bell: Potato Cheesy Toasted Breakfast Burrito

• 340 calories
• 14g total fat
• 3.5g saturated fat
• 44g total carb
• 9g protein
• 3g fiber
• 3g total sugars
• 770mg sodium

Sometimes you just have to have a cheesy breakfast burrito, and Taco Bell's potato version is probably the healthiest item on the breakfast menu. For fewer carbs, you can ask for fewer potatoes, or up the eggs for more protein. Don't forget the sauce packets, which add flavor without a ton of calories.

9. McDonald's: Fruit and Maple Oatmeal

• 320 calories
• 4.5g total fat
• 1.5g saturated fat
• 64g total carb
• 6g protein
• 4g fiber
• 31g total sugars
• 150mg sodium

Satisfy your morning sweet tooth with Fruit and Maple Oatmeal instead of a pastry. The whole grains are cooked with brown sugar and then topped with diced apples, cranberries, and raisins. It's high in added sugar and carbs, but the oats also lend fiber and protein to keep you feeling full.

10. Dunkin': Wake-Up Wrap with Turkey Sausage

• 240 calories
• 15g total fat
• 6g saturated fat
• 15g total carb
• 11g protein
• 0g fiber
• 1g total sugars
• 680mg sodium

When compared to a doughnut, Dunkin's Wake-Up Wrap with the optional turkey sausage (avoid the high amount of fat in the bacon and pork sausage) is at least full of protein and much lower in sugar and carbs. 

11. Jack in the Box: Breakfast Jack

• 350 calories
• 18g total fat
• 6g saturated fat
• 30g total carb
• 16g protein
• 1g fiber
• 4g total sugars
• 840mg sodium

Sometimes you just need breakfast at 9 p.m., and that's where the all-day Jack in the Box breakfast menu comes in. It's made with egg, cheese, and grilled ham, which is pretty low in fat and calories as far as fast-food breakfast meats go. 

12. Panera: Steel Cut Oatmeal with Strawberries & Pecans

• 370 calories
• 15g total fat
• 2g saturated fat
• 52g total carb
• 8g protein
• 9g fiber
• 17g total sugars
• 150mg sodium

Panera's oatmeal is steel-cut and topped with strawberries and toasted pecans. It packs a lot of fiber and plant-based protein. If you want to cut down on added sugar, ask for the cinnamon sugar topping to be left off.

13. Starbucks: Turkey Bacon, Cheddar, & Egg White Sandwich

• 230 calories
• 5g total fat
• 2.5g saturated fat
• 28g total carb
• 17g protein
• 3g fiber
• 2g total sugars
• 560mg sodium

Turkey bacon is a lower-fat choice than pork bacon in this Starbucks breakfast sandwich. The total fat is pretty low, especially for a breakfast sandwich that includes cheese. Grab a banana or apple with your coffee and you're all set.

What is the Healthiest Fast-Food Restaurant?

When it comes to breakfast, the fast-food restaurant with the healthiest options is Starbucks. The Egg Bites are beloved as a delicious and low-carb, high-protein, and veggie-packed morning meal. A couple sandwiches are health-conscious options, and oatmeal, yogurt, and fresh fruit are always available. Just try not to go overboard on a drink.

The Bottom Line

Healthy fast-food breakfast menu items exist if you know where to look. But don't get too caught up in debating the merits of one item against another, says Harbstreet. "A single meal will not make or break your health, so opting for a slightly less nourishing breakfast that fits your budget and schedule isn’t a big deal," she explains. "It’s probably better than skipping breakfast altogether, going by the adage, 'something is better than nothing' or 'fed is best.'"