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    Updated on Mar 11, 2019. Posted on Jun 17, 2015

    23 Fast-Food Breakfasts That Are Actually Healthy

    Because life happens, and the drive-through can definitely be better than nothing.

    Starbucks / Panera Bread / McDonalds

    In an ideal world, you'd eat nutrient-dense, unprocessed food that you prepare yourself for every meal. But this isn't an ideal world. It's the real world.

    Sometimes you're in a damn rush, and you don't have any food in the house, and you have a million things to do, and you basically have only two choices: Starve until lunch, or hit up a fast-food restaurant. And if you're hungry, you should eat.

    Here's the thing to remember: Eating fast-food on occasion isn't going to destroy your health or ruin everything. Especially if you aim to eat the healthiest things on the menu.

    But what does it mean to eat a "healthy" fast-food breakfast, anyway?

    1. Starbucks

    http://www.starbucks.com/menu/food/hot-breakfast/spinach-feta-breakfast-wrap?foodZone=9999
    http://www.starbucks.com/menu/food/bistro-boxes/protein?foodZone=9999

    Starbucks has a good selection of healthy breakfast options outside of their bakery. Look toward the egg-based meals, or even expand out into the bistro boxes (which are usually thought of as snacks or lunches, but can definitely also work for breakfast). There's also a line of yogurt parfaits, but those come with over 20 grams of sugar each – so if you're trying to cut back on your sugar intake, you probably want to skip them.

    Spinach & Feta Breakfast Wrap (vegetarian) (pictured above left)

    290 calories

    19 g protein

    10 g fat (3.5 g saturated, 0 g trans)

    830 mg sodium

    33 g carbohydrates (6 g fiber, 4 g sugar)

    Protein Bistro Box (vegetarian) (pictured above right)

    380 calories

    13 g protein

    19 g fat (6 g saturated, 0 g trans)

    470 mg sodium

    37 g carbohydrates (5 g fiber, 19 g sugar)

    See all nutrition info for Starbucks here.

    2. Subway

    subway.com

    If you want to stay under 1,000 milligrams of sodium in your breakfast at Subway, you have only a few options: All 6-inch egg and cheese omelet sandwiches or on flatbread (pictured above). See Subway's complete nutrition info here.

    6" Egg & Cheese Omelet Sandwich (with Regular Egg) (vegetarian)

    360 calories

    19 g protein

    12 g fat (4.5 g saturated, 0 g trans)

    860 mg sodium

    6 g sugar

    3. Panera Bread

    https://www.panerabread.com/en-us/menu-categories/breakfast-.html
    https://www.panerabread.com/en-us/menu-categories/breakfast-.html

    Panera has a number of solid choices on their breakfast menu; and if you don't like eggs or oatmeal, a whole grain or sprouted grain bagel with cream cheese would also roughly fit into the guidelines above (it would come in above 400 calories, but not by much).

    Steel Cut Oatmeal with Strawberries and Pecans (vegetarian) (pictured above left)

    340 calories

    6 g protein

    14 g fat (2 g saturated, 0 g trans)

    160 mg sodium

    51 g carbohydrates (9 g fiber, 16 g sugar)

    Avocado, Egg White & Spinach Breakfast Power Sandwich (vegetarian) (pictured above right)

    400 calories

    12 g protein

    13 g fat (6 g saturated, 0 g trans)

    650 mg sodium

    52 g carbohydrates (5 g fiber, 5 g sugar)

    See Panera Bread's full nutrition info here.

    4. McDonald's

    mcdonalds.com

    The key to eating a healthy breakfast at McDonald's is to keep the order small, and to avoid the coffee and smoothie drinks (which all come with a LOTTT of sugar). Here we're suggesting the Egg McMuffin, and also the fruit and maple oatmeal without brown sugar. You can add a low-fat milk jug to either one of those if you feel like 300 or 260 calories isn't going to be enough to keep you satisfied.

    Egg McMuffin (pictured)

    300 calories

    17 g protein

    13 g fat (5 g saturated, 0 g trans)

    750 mg sodium

    31 g carbohydrates (4 g fiber, 3 g sugar)

    ~or~

    Fruit and Maple Oatmeal without Brown Sugar (vegetarian)

    260 calories

    5 g protein

    4 g fat (1.5 g saturated, 0 g trans)

    115 mg sodium

    49 g carbohydrates (5 g fiber, 18 g sugar)

    ~with~

    1% Low Fat Milk Jug

    100 calories

    8 g protein

    2.5 g fat (1.5 g saturated, 0 g trans)

    125 mg sodium

    12 g carbohydrates (0 g fiber, 12 g sugar)

    TOTAL =

    360 calories

    13 g protein

    6.5 g fat (3 g saturated, 0 g trans)

    240 mg sodium

    61 g carbohydrates (5 g fiber, 30 g sugar)

    See more nutrition info for McDonald's here.

    5. Taco Bell

    http://www.tacobell.com/breakfast/
    http://www.tacobell.com/breakfast/

    There's not much on the breakfast menu that comes in under 1,000 milligrams of sodium, unfortunately. The Biscuit Tacos are all in the right range, though (choose from the sausage egg and cheese, the sausage and cheese, and the egg and cheese). Grilled Breakfast Burritos and a few of the A.M. Grilled Tacos also generally fit our parameters.

    Sausage and Cheese Biscuit Taco (pictured above left)

    370 calories

    14 g protein

    23 g fat (10 g saturated, 0 g trans)

    640 mg sodium

    29 g carbohydrates (1 g fiber, 7 g sugar)

    Grilled Breakfast Burrito - Fiesta Potato (vegetarian) (pictured above right)

    340 calories

    10 g protein

    15 g fat (3.5 g saturated, 0 g trans)

    790 mg sodium

    43 g carbohydrates (3 g fiber, 3 g sugar)

    See Taco Bell's breakfast menu nutrition info here.

    6. Dunkin' Donuts

    dunkindonuts.com

    Dunkin' Donuts is known for doughnuts (obviously), but they also have some pretty decent breakfast items that aren't quite so sugary. The DD Smart menu has "healthy" food choices, and a lot of their wraps and flatbread sandwiches are pretty reasonable portion sizes. Actually, some of the wake-up wraps are so small you can order two of them and still stay under the 400-calorie line, if you want.

    Bacon Guacamole Flatbread (pictured)

    360 calories

    17 g protein

    17 g fat (5 g saturated, 0 g trans)

    850 mg sodium

    34 g carbohydrates (5 g fiber, 3 g sugar)

    TWO Egg-White Sausage Wake-Up Wraps

    300 calories

    18 g protein

    14 g fat (6 g saturated, 0 g trans)

    720 mg sodium

    28 g carobhydrates (2 g fiber, 2 g sugar)

    See all Dunkin' Donuts nutrition info here.

    7. Burger King

    bk.com

    A lot of the breakfast items at Burger King have over 1,000 milligrams of sodium, which is definitely not ideal. The CROISSAN'WICH line of breakfast sandwiches tends to have less sodium than the breakfast sandwiches on muffins, although the breakfast muffins tend to be lower-calorie. Up to you which is more important, if you aren't into either of these options listed below.

    Sausage Breakfast Burrito (pictured)

    310 calories

    14 g protein

    19 g fat (7 g saturated, 0 g trans)

    820 mg sodium

    27 g carbohydrates (1 g fiber, 2 g sugar)

    Egg & Cheese CROISSAN'WICH (vegetarian)

    330 calories

    11 g protein

    18 g fat (8 g saturated, 0 g trans)

    620 mg sodium

    31 g carbohydrates (1 g fiber, 5 g sugar)

    See Burger King's nutrition information here.

    8. Hardee's

    9. Caribou Coffee

    http://m.cariboucoffee.com/MenuNutrition/Food/2453/
    http://m.cariboucoffee.com/MenuNutrition/Food/372492/

    Stick with the oatmeal options and breakfast sandwiches and you'll have an easier time staying within the limits we outlined above. In fact, some of the mini breakfast sandwiches are so mini that you can order two and still come in under 400 calories.

    Blueberry Almond Oatmeal (vegetarian) (pictured above left)

    340 calories

    16 g protein

    8 g fat (0.5 g saturated, 0 g trans)

    210 mg sodium

    54 g carbohydrates (9 g fiber, 13 g sugar)

    TWO Spinach, Egg, and Swiss Minis (vegetarian) (pictured above right)

    380 calories

    16 g protein

    20 g fat (7 g saturated)

    520 mg sodium

    32 g carbohydrates (2 g fiber, 2 g sugar)

    See all nutrition info for Caribou Coffee here.

    10. Pret A Manger

    11. Quiznos

    quiznos.com

    Quiznos food tends to be high in sodium, but there are some breakfast items that come in under 1,000 milligrams. Go for the grilled flatbread sandwiches or the breakfast subs to keep things lower-calorie and in the right sodium range.

    Ham & Egg Grilled Flatbread (pictured)

    300 calories

    17 g protein

    12 g fat (5 g saturated, 0 g trans)

    760 mg sodium

    32 g carbohyrdates (1 g fiber, 5 g sugar)

    Egg & Cheddar Sub (vegetarian)

    370 calories

    18 g protein

    16 g fat (6 g saturated, 0 g trans)

    760 mg sodium

    39 g carbohydrates (1 g fiber, 4 g sugar)

    See all nutrition info for Quiznos here.

    12. Au Bon Pain

    aubonpain.com

    Most breakfast items at Au Bon Pain are over 400 calories, and a lot of them have over 1,000 milligrams of sodium. But there are still some good options on there, especially if you focus on the egg dishes and avoid the smoothies and baked goods.

    Egg Whites, Cheddar and Avocado on a Skinny Wheat Bagel (vegetarian) (pictured)

    310 calories

    20 g protein

    17 g fat (6 g saturated)

    610 mg sodium

    26 g carbohydrates (9 g fiber, 2 g sugar)

    2 Eggs On A Bagel (vegetarian)

    430 calories

    22 g proteim

    12 g fat (4 g saturated, 0 g trans)

    580 mg sodium

    58 g carbohydrates (2 g fiber, 5 g sugar)

    See Au Bon Pain's nutrition info here.