20 BEST Healthy Fast Food Breakfast Options (Under 420 Calories)
Nutrition Lab Pro Tip: Rather than adding cheese, consider incorporating a generous swipe of the chain’s guacamole, which will add even more fiber.
The Healthiest Breakfasts at 10 Fast-Food Chains, According to a Nutritionist
Our top low-calorie fast-food breakfast options are packed with fiber and protein.
Whether you’re on the way to work or have simply run out of time to make something at home, finding a cup of coffee and a nutritious breakfast isn’t hard if you know where to look. Fast food chains are increasingly adding more health-conscious items to the menu that offer great flavor, convenience and nutrition.
Current federal health guidelines put an optimal breakfast at somewhere in the 375-calorie range, but calorie counting alone isn’t always the way to determine a nutritious breakfast. Finding options chock full of fiber, protein, and healthy fats is ideal for fueling the body first thing in the morning. Registered dietitian Stefani Sassos, MS, RD, CDN, Deputy Director of the Good Housekeeping Institute Nutrition Lab says that making your own breakfast at home is always best, as you control all the ingredients and preparation methods. But with a long day ahead of you — whether it’s work or travel or a looming workout — convenience matters. “Choosing breakfast items that contain a balance of protein and fiber will help you feel satisfied and fuller for longer,” Sassos says.
Sassos and our team of nutrition experts decoded menus and breakfast orders at 10 leading national fast-food chains to find the healthiest options. Here are the healthiest fast-food breakfast options, according to registered dietitians:
Item and menu availability may vary by region, and it’s always best to check with the retailer directly about their breakfast hours — McDonald’s, for example, has eliminated its All-Day Breakfast options at most locations. Some drive-thrus may also have an overlap between the breakfast offerings and the lunch or regular menu, and we’re noting suggestions in case your location operates in this manner.
Starbucks: Spinach, Feta and Egg White Wrap
Nutrition facts: 290 calories, 8g total fat, 3.5g sat fat, 20mg cholesterol, 840mg sodium, 34g total carb, 3g fiber, 5g total sugars, 20g protein
One of the healthiest chain breakfast options available, this veggie-packed wrap is Sassos’ top choice from Starbucks thanks to its significant protein content and punch of fiber, too. “The protein count is impressive, and I love that you’re still getting satisfying cheesy egg in each bite,” Sassos says. The sodium count is on the higher side, but it’s a significant drop from other vegetarian breakfasts on the menu, including the chain’s Impossible sandwich.
Nutrition Lab Pro Tip: There’s not a purely vegan breakfast sandwich available on the menu. So if you’re a non-vegan seeking out a plant-forward option for a potential health halo, this wrap is your best bet!
Starbucks: Kale and Portabella Mushroom Sous Vide Bites
Nutrition facts: 230 calories, 14g total fat, 9g sat fat, 180mg cholesterol, 340mg sodium, 11g total carb, 2g fiber, 15g protein
These popular bites do have more cholesterol than the Egg White and Roasted Red Pepper option, but the added cholesterol may be worth the payoff in increased protein and a bit of extra fiber, Sassos says. Either order is a great way to satisfy an early or mid-morning itch to tide you over to lunch. It’s also a low-carb (and gluten-free!) alternative that has a fraction of the sodium of traditional breakfast sandwiches.
Nutrition Lab Pro Tip: You can enjoy the optional sriracha here and also opt for a side of the avocado spread to add even more fiber into the equation.
Starbucks: Rolled and Steel-Cut Oatmeal with Blueberries
When looking for a healthy breakfast option, oatmeal is typically a smart choice. Oatmeal’s health benefits are vast and it’s an option packed with fiber to help keep you fueled and satisfied. This steel-cut oatmeal from Starbucks is hearty and vegan, too. Sassos says that it holds up well to fresh fruit, and the nuts add the perfect crunch.
Nutrition Lab Pro Tip: Reduce the amount of agave syrup sweeteners you’re using from the standard two to one if possible; and try not to add extra brown sugar or coffee-bar options.
McDonald’s: Egg McMuffin
Nutrition facts: 310 calories, 13g total fat, 6g sat fat, 250mg cholesterol, 770mg sodium, 30g total carb, 2g fiber, 3g total sugars, 17g protein
This McD’s classic features a hot egg on a steamy English muffin. But the simple breakfast sandwich also comes packed with 17g of protein, a boon for any breakfast lover, and can be adjusted through McDonald’s ordering app to your liking. While 770mg of sodium is indeed high, Sassos says this sandwich is the best pick nutrition-wise when compared to McDonald’s many breakfast sandwich options.
Nutrition Lab Pro Tip: If you’re hoping to cut the saturated fat and eliminate over 200mg of sodium, ask for a McMuffin with no cheese. Removing the cheese brings the sandwich to around 250 calories if you’re keeping track with a calorie-counting app.
McDonald’s: Fruit and Maple Oatmeal
Nutrition facts: 320 calories, 4.5g total fat, 1.5g saturated fat, 5mg cholesterol, 150mg sodium, 64g total carb, 4g fiber, 31g total sugars, 6g protein
In truth, there are limited healthy options at McDonald’s but if it’s the only place around, the oatmeal may be worth considering. Although this pick is high in sugar, it does carry 4g of fiber and 6g of plant-based protein from the oats, plus a considerable dose of iron and potassium. “The oatmeal already is sweetened with brown sugar to start, so don’t add extra sweeteners here,” Sassos suggests.
Nutrition Lab Pro Tip: If you’d like to halve the sugar here, order your oatmeal without the added cranberry raisin blend. You’ll still enjoy the sweetness from the bowl’s diced apples and brown sugar base.
Taco Bell: Cheesy Toasted Breakfast Burrito, Potato
Nutrition facts (1 burrito): 340 calories, 14g total fat, 3.5g sat fat, 95mg cholesterol, 770mg sodium, 44g total carb, 3g fiber, 3g total sugars, 1g added sugars, 6g protein
There are burrito options at Taco Bell that involve bacon or sausage, but you can get an equal amount of protein (minus additional salt!) by asking for light potatoes on this option and extra eggs, Sassos recommends. Build your custom burrito using the chain’s app — while the cheese sauce only has 30 calories total, you can also nix that if you prefer a cheeseless ‘rito.
Nutrition Lab Pro Tip: Rather than double up on extra cheese, consider ordering a few packets of Taco Bell’s salsa packets which only contain 50mg of sodium without a ton of calories. If you catch your Taco Bell location in between breakfast and lunch hours, Sassos recommends springing for a soft chicken taco “al fresco” — it comes loaded with fresh ingredients and contains a fraction of the calories of this breakfast alternative.
Panera: Avocado, Egg White and Spinach Sandwich
Courtesy of Panera Bread
Nutrition facts: 350 cal, 14g total fat, 5g sat fat, 20mg cholesterol, 680mg sodium, 39g total carb, 5g fiber, 5g total sugars, 19g protein
One of our top picks, this balanced choice from Panera is its healthier take on a breakfast sandwich packed with both protein and fiber. The sprouted grain bagel rounds out the 5g of fiber, and egg whites are the base of 19g of protein. Creamy avocado is an added bonus of nourishing healthy fats. If you order this sandwich on the regular, try swapping scrambled eggs in for egg whites every once in a while.
Nutrition Lab Pro Tip: Sassos is a fan of Panera’s Cool Food Meals Line, which features dishes aimed to help fight climate change. These menu items have a smaller carbon footprint than the traditional fare and are often nutritious choices, making them good for both you and the planet.
Panera: Steel Cut Oatmeal with Strawberries
Nutrition facts: 370 cal, 15g total fat, 2g sat fat, 0mg cholesterol, 150mg sodium, 52g total carb, 9g fiber, 17g total sugars, 8g protein
Steel-cut oatmeal packs in even more nutritional goodness than you may believe, as it’s the least processed of all the options. These whole-grain carbs are sweetened with fresh fruit, but the cinnamon crunch adds in the bulk of the sugar here. The Cool Food Meal bowl touts 9g of fiber to keep you full.
Nutrition Lab Pro Tip: Ask for half the regular amount of cinnamon topping here to reduce the total sugar count. In any case, don’t add extra sugar before you taste it, as it should be quite sweet all on its own.
Dunkin’: Plain Croissant
Dunkin’: Plain Croissant
Nutrition facts: 340 calories, 19g total fat, 8g sat fat, 0mg cholesterol, 37g total carb, 1g fiber, 5g total sugars, 5g added sugars, 6g protein
Sadly, Dunkin’ no longer offers its veggie egg white omelet sandwich which was a favorite of ours. But if you’re on the hunt for a bakery item and not a full breakfast, stay away from donuts and the chain’s line of muffins, which range up to 600 calories and contain as much as 34g of added sugar. Dunkin’s croissant actually manages to offer 6g of protein and a manageable 5g of added sugar.
Nutrition Lab Pro Tip: Have a sweet tooth and craving a pastry? Ask for one or two old-fashioned Munchkin donut holes, which contain 7g of added sugar or fewer and are a perfect portion-controlled addition to any coffee order.
Burger King: Egg and Cheese Croissantwich
Nutrition facts: 365 calories, 21g total fat, 10g sat fat, 247mg cholesterol, 814mg sodium, 29g total carb, 1g fiber, 4g sugar, 16g protein
BK’s breakfast menu isn’t the most nutritionally robust on this list, but the standard egg and cheese breakfast sandwich (16g of protein!) is likely the best option if you find yourself in the drive-thru. The biscuit sandwiches contain much higher sodium counts, so stick to Croissantwiches if possible.
Nutrition Lab Pro Tip: Our registered dietitians say to skip sides like juice or hash browns to keep added sugar and sodium counts in control; black coffee is best here.
Chick-fil-A: Egg White Grill
Courtesy of Chick-fil-A
Nutrition facts: 290 calories, 8g total fat, 3.5g sat fat, 60mg cholesterol, 980mg sodium, 30g total carb, 1g fiber, 2g sugar, 26g protein
With nearly 30g of protein in one sandwich, what’s not to love? The sodium count on this breakfast sandwich is high, Sassos says, but you can reduce it by modifying the order with other options at CFA. Swapping the American cheese for colby jack or pepper jack will cut the sodium by 90mg. If you regularly visit the chain for breakfast, you can shake up your routine with a Greek Yogurt Parfait cup if you’d like.
Nutrition Lab Pro Tip: Since the calories on this sandwich are under 300, you can and should consider adding a fruit cup on the side (added fiber is great!).
Chick-fil-A: Greek Yogurt Parfait
Nutrition facts: 240 calories, 8g total fat, 3.5g sat fat, 20mg cholesterol, 85mg sodium, 31g total carb, 1g fiber, 25g total sugar, 12g protein
Cookie crumbs for breakfast? Yes, you heard that right. This Greek Yogurt Parfait comes with one of two topping options, granola or cookie crumbs. One might presume that the granola would be the healthier choice, but Sassos points out that the cookie crumb parfait actually has fewer calories, fat, carbs and sugar than the granola option. You’ll get a dose of protein and calcium from the Greek yogurt and antioxidants from the berries.
Nutrition Lab Pro Tip: Although granola can pack in tons of nutritious ingredients, not all options are considered healthy granola picks. Always be sure to take a look at the ingredient list and nutrition facts label, zoning in on added sugars.
Wendy’s: Bacon, Egg and Swiss Croissant
Nutrition facts: 410 calories, 23g total fat, 11g sat fat, 230mg cholesterol, 900mg sodium, 34g total carb, 1g fiber, 6g total sugar, 18g protein
If you’re pressed for a breakfast sandwich at Wendy’s, the bacon and swiss option is one of the only offerings under 1,000mg of sodium. While we wouldn’t describe this sandwich as particularly healthy, it does have the least saturated fat of all breakfast sandwiches on the menu. Wendy’s lunch menu definitely has a nutritious upgrade, with a variety of fresh-made salads and grilled chicken sandwiches.
Nutrition Lab Pro Tip: If you’re open to it, try nixing the cheese to lower calories and saturated fat even further.
Subway: Veggie Delite Wrap
Courtesy of Subway
Nutrition Facts: 330 calories, 8g total fat, 1g sat fat, 0mg cholesterol, 600mg sodium, 57g total carb, 4g fiber, 6g total sugars, 1g added sugar, 10g protein
Technically, you can order any Subway sandwich at the time your local restaurant opens — they’ll have access to the full suite of toppings and fillings. We love the idea of starting your day with a veggie-filled wrap (which contains considerably fewer refined carbs than the bread options). You’ll get a filling 10g of protein here plus 4g of fiber.
Nutrition Lab Pro Tip: Rather than adding cheese, consider incorporating a generous swipe of the chain’s guacamole, which will add even more fiber.
Sonic: Jr. Sausage, Egg and Cheese Breakfast Burrito
Nutrition facts: 290 calories, 17g total fat, 7g sat fat, 145mg cholesterol, 820mg sodium, 22g total carb, 1g fiber, 12g protein
Sonic’s breakfast options often contain high saturated fat counts and exorbitant sodium levels for single items. Sassos says a smart trick is to choose one of the “junior” breakfast items to avoid empty calories and carbs. You can choose to remove the meat from this wrap, which can improve the nutritional value of this grab-and-go option overall.
Nutrition Lab Pro Tip: Consider adding jalapeño or tomato into the mix, as they’re virtually calorie-free additions that can help elevate Sonic’s freshness factor.
20 BEST Healthy Fast Food Breakfast Options (Under 420 Calories)
Ordering a healthy breakfast at your favorite fast food restaurant might seem impossible, but it’s easier than you think. With options ranging from McDonald’s to Starbucks and everything in between, this list has all the healthiest fast food breakfast options you can order. Plus, all of them are low in calories too. In fact, each order has under 420 calories, but most have 300 calories or less.
Table of Contents
The Best Healthy Breakfast Fast Food Options
Fast food restaurants are known for being quick, convenient, and pretty tasty, but they definitely aren’t the first place you’d think to look for a healthy breakfast.
However, you might be surprised to know how many great options there actually are! And this list is proof of that. This list has 20 of the healthiest breakfast items from all your favorite fast food chains. There are things like breakfast sandwiches, oatmeal topped with fresh fruit, wraps, and even smoothies on it. So, no matter what you’re in the mood for, you’ll find it here.
Plus, as I already mentioned, everything on this list has under 420 calories , and most of the options are packed with a good balance of healthy fats, fiber, and protein.
Now, before we go any further, I just want to point out that everyone’s definition of “healthy” is going to be different. So, for the sake of this list, I’m defining healthy fast food breakfast orders as ones that have the lowest amount of calories. In my opinion, it’s just the most unbiased way of structuring it.
Anyway, with all that said, let’s not waste any more time; let’s dive into things!
The Healthiest Fast Food Breakfasts
1. Tim Hortons Homestyle Oatmeal
Kicking off this list of healthy breakfast fast food options is a classic old-fashioned oatmeal that you can get from Tim Hortons. These slow-cooked whole-grain oats can be ordered plain, with maple syrup, or with mixed berries.
You can get a small serving at just 210 calories or a larger bowl at 320 calories. If you want to cut down on calories, be sure to order it plain without milk.
2. Starbucks Turkey Bacon, Cheddar and Egg White Sandwich
With melty cheddar cheese, egg whites, and crisp turkey bacon on a wheat English muffin, this is one of the lowest calorie breakfast sandwich options you can get at a fast food restaurant. Not to mention it’s also one of the most delicious!
This sandwich is basically a classic bacon, egg, and cheese but with some equally tasty, low fat swaps that keep the whole thing at just 230 calories. Honestly, it’s the perfect thing to pair with any of the drinks on my low calorie Starbucks list.
3. Panera Bread Greek Yogurt with Mixed Berries Parfait
This fresh fruit parfait from Panera is the perfect healthy breakfast for anyone with a sweet tooth. It features creamy non-fat greek yogurt sweetened with honey and topped with whole grain maple butter pecan granola, strawberries, and blueberries.
It’s a beyond tasty breakfast option that’s packed with probiotics, healthy fiber, and wholesome ingredients, all for under 250 calories!
4. Chick-Fil-A Greek Yogurt Parfait
Nutritional Info (with granola topping):
Another delicious yogurt parfait option is the one from Chick-Fil-A’s breakfast menu. It’s made with organic vanilla bean Greek yogurt and fresh berries for a light and satisfying option. Now, it comes with options for either cookie crumbs or harvest nut granola as a topping. If you want to save even more calories, you’ll want to order it with no cookie crumbs or harvest nut granola.
By the way, if you love Chick-Fil-A and are looking for some low calorie lunch or dinner options, definitely check out my low calorie Chick-Fil-A list! It’s got over 14 incredible options on it.
5. Sonic Bacon Jr. Breakfast Burrito
Next to breakfast sandwiches, you can’t name a more quintessential fast food breakfast option than a cheesy breakfast burrito! And Sonic makes a pretty darn delicious one with just 270 calories.
You can also get the sausage option for 20 calories more. Or, if you’re in the mood for a bigger breakfast, Sonic’s regular-sized burrito with ham is 440 calories.
6. Chick-Fil-A Egg White Grill
Chick-Fil-A’s Egg White Grill is my personal favorite healthy fast food breakfast order on the list. It’s also one of the highest in protein – it packs a whopping 26 grams of protein.
This sandwich is comprised of flavorful grilled chicken, a folded egg white, melty American cheese, and a toasted English muffin. So it isn’t just a protein powerhouse, but it’s crazy delicious too!
By the way, if you ask for no cheese on your breakfast sandwich, you’ll save yourself 50 calories. That means your order will come out to under 250 calories.
Not too shabby, eh?!
7. Starbucks Spinach, Feta and Egg White
Another tasty option from Starbucks’ breakfast menu is this flavorful and filling wrap. It’s m ade with egg whites, spinach, feta cheese, and sun-dried tomato cream cheese, and a whole wheat wrap.
It’s a delicious portable breakfast with healthy ingredients that you can feel good about eating, and it has less than 300 calories.
8. Jamba Juice Protein Berry Workout Smoothie
I love having a protein shake in the morning – specifically my weight loss Oreo shake – but this protein smoothie from Jamba Juice is my go-to when I’m out and about. It’s made with vanilla soy milk, strawberries, bananas, and whey protein, and it packs almost 20 grams of protein!
It honestly always keeps me full and satisfied until lunch and it’s easily one of my favorite on-the-go healthy fast food breakfast options on the list.
9. Chick-Fil-A Bacon, Egg, and Cheese Muffin
The bacon, egg, and cheese muffin from Chick-Fil-A is another super tasty low calorie breakfast option they serve. The bacon version has just 310 calories, while the chicken, egg, and cheese sandwich has 420 calories and is a good option if you want something with more high protein.
If you love a good old-school fast food breakfast sandwich, then this is option is sure to satisfy those cravings. With applewood smoked bacon, a fluffy folded egg, and melty American cheese on a multigrain English muffin, it’s the complete package!
10. McDonald’s Egg McMuffin
This McDonald’s Egg McMuffin is a breakfast menu classic. It’s comprised of a whole egg round, Canadian bacon, American cheese, and a buttered English muffin.
Every bite of this sandwich is pure nostalgia, and it’s actually the healthiest breakfast item on McDonald’s menu. It’s also one of McDonald’s lowest calorie menu items in general, clocking at just 310 calories.
By the way, if you’re looking for more healthy McDonald’s menu options to order, I highly recommend checking out my low calorie McDonald’s list! It has everything you can order from the menu for under 350 calories, which equates to 15 different options.
11. McDonald’s Sausage Burrito
Another tasty breakfast option from McDonald’s is their sausage burrito. It’s got juicy pork sausage bites, fluffy scrambled eggs, green chiles, onion, and cheese all wrapped up in a soft flour tortilla.
Plus, just like the egg mcmuffin, this sausage burrito has just 310 calories!
12. Burger King Egg and Cheese Croissan’wich
This one-of-a-kind option from Burger King features a toasted croissant bun, bacon, eggs, and cheese. It’s easily my favorite healthy Burger King Breakfast option on the list – I used to eat these sandwiches bunch as a kid, so there’s a ton of nostalgia for me with ’em.
Not to mention, the buttery, flaky pastry just makes a truly tasty pairing with the bacon, eggs, and cheese filling – and for 311 calories you can’t beat it.
By the way, you can order this breakfast sandwich with bacon or ham for 412 calories if you want to add more protein to your breakfast.
13. Mcdonald’s Fruit and Maple Oatmeal
If you want to satisfy your sweet tooth at McDonald’s, you can skip their more calorie-heavy offerings and opt for their whole grain oatmeal instead.
The oats are cooked with a bit of cream and brown sugar, and then they’re loaded with sliced red and green apples, dried cranberries, and raisins. It’s fruity, creamy, and slightly sweet and basically tastes like having dessert for breakfast!
14. Wendy’s Classic Bacon, Egg, and Cheese Sandwich
Another healthy fast food breakfast sandwich is the Classic Bacon, Egg, and Cheese from Wendy’s. It’s comprised of a fresh-cracked egg, crispy applewood smoked bacon, and melty cheese on a toasted muffin, and best of all, it has just 320 calories. That makes it the lowest calorie breakfast option on Wendy’s menu.
15. Taco Bell Cheesy Toasted Breakfast Burrito
This hearty breakfast burrito combines a flour tortilla with sausage, scrambled eggs, and nacho cheese sauce. To make it a little “healthier”, I recommend making it “fresco“. This substitutes the cheese sauce with diced tomatoes, and you’ll save around 73 calories by doing that.
Also, just so you know, i f sausage isn’t your thing, you can swap it out with bacon, and the calories will stay the same on it – it’ll still have 340 calories.
16. Panera Bread Avocado, Egg White, and Spinach Sandwich
This veggie-filled bagel sandwich has folded egg whites, fresh spinach, sliced tomatoes, white cheddar, and avocado layered on a sprouted grain bagel flat. It’s a filling meal and a balanced source of fiber, healthy fats, and protein, making it one of the healthiest fast food breakfast options you can get on any fast food menu!
17. Burger King Breakfast Burrito Jr.
This compact breakfast burrito has all the classic breakfast staples and is a super filling option with just 350 calories for the whole thing. It’s got scrambled eggs, sausage, American cheese, and crunchy hash browns all wrapped up in a flour tortilla.
Just make sure to order it with no creamy spicy sauce, as the sauce adds over 50 calories to it.
18. Panera Bread Steel Cut Oatmeal with Strawberries
If you’re craving something sweeter, another must-try healthy breakfast order at Panera is their steel-cut oatmeal. It’s a deliciously sweet breakfast that’ll satisfy any dessert lover.
It features perfectly cooked oats topped with fresh strawberries, roasted pecans, and a cinnamon crunch topping. And it packs all that deliciousness in for just 370 calories.
19. Chick-Fil-A Hash Brown Scramble Bowl (with Grilled Filet)
Chick-Fil-A’s Hash brown Scramble Bowl is another healthy breakfast fast food option worth exploring – especially since it packs so much protein. The standard order combines hash browns with scrambled eggs, a blend of Monterey Jack and cheddar cheeses, and crispy chicken. However, I recommend substituting the breaded chicken for the grilled chicken filet when you order it – it saves you over 60 calories if you do.
Also, just so you know, you can order the scramble bowl without hash browns, and you’ll save a bunch of calories if you do. In fact, if you order a grilled filet and skip the hash browns, your bowl will have just 260 calories while still packing nearly 30 grams of protein.
20. Starbucks Impossible Breakfast Sandwich
Finish off our healthy fast food breakfast list is the famous vegetarian breakfast sandwich from Starbucks.
It’s the highest protein option if you’re a vegetarian and want to enjoy a sausage, egg, and cheese breakfast sandwich. It features a plant-based Impossible Sausage patty, topped with a fried sunny-side-up egg and aged cheddar cheese on a ciabatta bun for a well-balanced breakfast.
Wrapping It Up
Well, those are all the healthiest fast food breakfast options you can order right now! Atleast the top 20.
While cooking a healthy homemade breakfast is always the best option, it’s not always realistic, especially if you have a busy schedule or are traveling. Anyway, I hope this list gave you some healthy fast food breakfast options to try out the next time you’re in a pinch!
As always, if you order anything from this list, or if you have a favorite healthy fast food breakfast meal I forgot to mention, be sure to leave a comment below and let me know!
More Healthy Fast Food Lists
If you want even more low calorie recommendations from your favorite fast food chains, I have a bunch of lists on the blog that breakdown the full menu.
Give these a look next:
Oh, and don’t forget to give my YouTube, Instagram, and TikTok pages a look for some healthy and delicious recipes. I post new ones on them all the time!