Healthy Fast Food Breakfast

Healthy Fast Food Breakfast

In this article, we will discuss 10 healthy fast-food breakfast options as suggested by registered dietitians.

Finding a cup of coffee and a nutritious breakfast is not difficult if you know where to look, whether you’re heading to work or running out of time to prepare food at home. Fast food chains are expanding their menus with health-conscious options that provide excellent taste, convenience, and nutrition.

Federal health guidelines currently recommend a breakfast of around 375 calories. However, solely counting calories may not be the best approach to determining a nutritious breakfast. It is more beneficial to find options that are rich in fiber, protein, and healthy fats, as they provide optimal fuel for the body in the morning. Stefani Sassos, MS, RD, CDN, a registered dietitian suggests that preparing your own breakfast at home is always the preferred choice, as it allows you to have control over the ingredients and preparation methods. Nevertheless, when faced with a busy day ahead, whether it involves work, travel, or a workout, convenience becomes important. Sassos advises selecting breakfast items that offer a balance of protein and fiber, as they contribute to a feeling of satisfaction and prolonged fullness.

The Benefits of a Healthy Fast Food Breakfast

Opting for a healthy fast-food breakfast offers several advantages. Firstly, it saves time, allowing you to quickly grab a nutritious meal on your way to work or school. Fast food chains now offer healthier menu options, ensuring that you can enjoy a delicious breakfast without compromising your health goals.

Moreover, these establishments often provide nutritional information, allowing you to make informed choices about the food you consume.

The Best Healthy Fast Food Breakfast Options

1. Sonic Bacon Jr. Breakfast Burrito

Nutritional Information:

Calories: 270

Fat: 14g

Carbs: 22g

Protein: 13g

When it comes to fast food breakfast options, breakfast sandwiches are often mentioned as a top choice. However, a cheesy breakfast burrito is equally essential, if not more so! Sonic offers a highly tasty version with only 270 calories.

You can choose the sausage version for an additional 20 calories. Alternatively, if you prefer a heartier breakfast, Sonic offers a regular-sized ham burrito with 440 calories.

2. Chick-Fil-A Greek Yogurt Parfait

Nutritional Information (with granola topping):

  • 270 Calories
  • 9g Fat
  • 36g Carbs
  • 13g Protein

The Chick-Fil-A breakfast menu offers another tasty yogurt parfait choice. It consists of organic vanilla bean Greek yogurt and fresh berries, providing a delightful and fulfilling option. The parfait can be topped with either cookie crumbs or harvest nut granola. To reduce calorie intake further, it is recommended to order it without cookie crumbs or harvest nut granola.

3. Starbucks Turkey Bacon, Cheddar & Egg White Sandwich

Nutritional Information:

  • 230 Calories
  • 5g Fat
  • 28g Carbs
  • 17g Protein

This breakfast sandwich option at fast food restaurants includes cheddar cheese, egg whites, and turkey bacon on a wheat English muffin. It is both a low-calorie choice and delicious.

This sandwich is essentially a traditional combination of bacon, egg, and cheese. However, it incorporates equally delicious, low-fat substitutions that help maintain the calorie count at just 230.

4. Tim Hortons Homestyle Oatmeal

Nutritional Info:

  • 210 Calories
  • 3g Fat
  • 44g Carbs
  • 6g Protein

Starting this list of healthy fast food breakfast options is traditional oatmeal available at Tim Hortons. The slow-cooked whole-grain oats can be ordered plain, with maple syrup, or with mixed berries.

You can choose a small serving with only 210 calories or a larger bowl with 320 calories. To reduce calories, opt for the plain version without milk.

5. Chick-Fil-A Egg White Grill

Nutritional Information:

  • 290 Calories
  • 8g Fat
  • 30g Carbs
  • 26g Protein

Chick-Fil-A’s Egg White Grill is my preferred healthy fast-food breakfast option. It’s also rich in protein, containing 26 grams.

This sandwich consists of grilled chicken, a folded egg white, American cheese, and a toasted English muffin. It’s not only high in protein but also incredibly tasty!

By removing the cheese from your breakfast sandwich, you can save 50 calories, resulting in an order of under 250 calories. Pretty good, right?!

6. McDonald’s Egg McMuffin

Nutritional Info:

  • 310 Calories
  • 13g Fat
  • 30g Carbs
  • 17g Protein

The McDonald’s Egg McMuffin is a classic breakfast choice. It consists of a whole egg round, Canadian bacon, American cheese, and a buttered English muffin.

This sandwich evokes nostalgia with every bite and happens to be the healthiest breakfast item on McDonald’s menu. It is also one of their lowest-calorie menu items overall, containing only 310 calories.

7. Jamba Juice Protein Berry Workout Smoothie

Nutritional Information:

  • 300 Calories
  • 1g Fat
  • 52g Carbs
  • 19g Protein

In the mornings, I enjoy a protein shake, especially my Oreo shake for weight loss. However, when I’m on the go, this protein smoothie from Jamba Juice is my preferred choice. It consists of vanilla soy milk, strawberries, bananas, and whey protein, providing nearly 20 grams of protein!

8. Starbucks Spinach, Feta & Egg White

Nutritional Information:

  • 290 Calories
  • 8g Fat
  • 34g Carbs
  • 20g Protein

Starbucks offers another delicious and satisfying option on its breakfast menu. This wrap is packed with flavor and features egg whites, spinach, feta cheese, and sun-dried tomato cream cheese, all wrapped in whole wheat wrap.

It’s a nutritious and tasty breakfast that you can enjoy on the go, containing fewer than 300 calories.

9. McDonald’s Sausage Burrito

Nutritional Information:

  • 310 Calories
  • 17g Fat
  • 25g Carbs
  • 13g Protein

Another delicious breakfast choice available at McDonald’s is their sausage burrito. It features succulent pork sausage, fluffy scrambled eggs, green chiles, onion, and cheese, all neatly enclosed within a soft flour tortilla.

Additionally, similar to the Egg McMuffin, this Sausage Burrito contains only 310 calories!

10. McDonald’s Fruit & Maple Oatmeal

Nutritional Information:

  • 320 Calories
  • 4.5g Fat
  • 64g Carbs
  • 6g Protein

To indulge your sweet tooth at McDonald’s, you can choose their whole grain oatmeal. It’s a delicious option that skips the higher-calorie choices.

The oatmeal is prepared with cream, and brown sugar, and topped with sliced red and green apples, dried cranberries, and raisins. It offers a fruity, creamy, and slightly sweet taste, almost like having dessert for breakfast!


Those are the healthiest fast-food breakfast options available now, at least in the top 10. Cooking a healthy homemade breakfast is the best choice, but it may not be feasible when you’re busy or traveling. I hope this list provided you with some healthy fast-food breakfast options to consider when you’re in a hurry!

If you order anything from this list or have a favorite healthy fast-food breakfast meal I forgot to mention, please leave a comment below and let me know!


What are the 3 types of breakfast?

Continental breakfast.
American breakfast.
English breakfast.

How do I start eating breakfast everyday?

Guide: Eat breakfast daily. Add breakfast to your day. Build a healthier breakfast with protein, whole grains, vegetables or fruits, and a healthy fat. Make a weekly breakfast menu to stock up on healthy breakfast foods ahead of time. Make breakfast easy by preparing it the night before.

What breakfast is easy to digest?

Easily digestible foods include toast, white rice, bananas, eggs, chicken, salmon, gelatine, applesauce, and oatmeal.

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