Healthiest Fast-Food Breakfast Items, From Most to Least Caloric
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You love breakfast. You love breakfast so much, you eat hard-boiled eggs with the shells. But what if you’re out and about and can’t prepare the best if not most important meal of the day? What would you do? What would you do?
If you’re smart, you would consider one of these (mostly) healthy fast-food breakfast items — all of which are fewer than 500 calories.
27. Panera Bread: Bacon, Scrambled Egg and Cheese on Ciabatta
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Calories: 440
Nutrition facts: 21 grams fat, 9 grams saturated fat, 24 grams protein
Key ingredients: Bacon, eggs, white cheddar, artisan ciabatta
Why the Bacon, Scrambled Egg and Cheese Sandwich Is Worth a Try
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OK, the first few items on our list aren't exactly healthy, but this Panera breakfast sandwich is still less than 500 calories, and it doesn't skimp on flavor or protein for that matter.
Yes, there are items with fewer calories on fast-food menus, but this one is sure to fill you up.
26. Wendy’s: Bacon, Egg and Swiss Croissant
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Calories: 403
Nutrition facts: 25 grams fat, 10 grams saturated fat, 17 grams protein
Key ingredients: Egg, smoked bacon, cheese sauce, croissant bun
Why the Bacon, Egg and Swiss Croissant Is Worth a Try
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Think of fast-food breakfast, and the image of a freckle-face redhead named Wendy probably doesn’t come immediately to mind. That said, here’s one item that is not only quite edible but also has the lowest combination of fat and sodium levels on the menu.
Hold the cheese, and it’s better yet.
25. Whataburger: Sausage Taquito
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Calories: 390
Nutrition facts: 22 grams fat, 9 grams saturated fat, 20 grams protein
Key ingredients: Scrambled eggs, chopped sausage pieces, American cheese, flour tortilla
Why the Sausage Taquito Is Worth a Try
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These egg wraps ooze protein. If you’re a calorie counter, then chuck the cheese and/or meat. And drink plenty of water to negate the salt content.
Alas, Whataburger is available in only 10 states at present. What a shame.
24. Panera: Steel Cut Oatmeal With Strawberries and Pecans
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Calories: 370
Nutrition facts: 15 grams fat, 2 grams saturated fat, 8 grams protein
Key ingredients: Steel cut oats, strawberries, pecans
Why the Steel Cut Oatmeal With Strawberries Is Worth a Try
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For our money, oatmeal is the best item on the Panera menu. The problem is that the sinful cinnamon-crunch topper can be too good for your own good.
Reduce it to a few sprinkles, though, and this breakfast dish will still be sweet, nutty and very berry good.
23. Wendy’s: Artisan Egg Sandwich
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Calories: 360
Nutrition facts: 19 grams fat, 8 grams saturated fat, 20 grams protein
Key ingredients: Freshly cracked eggs, asiago cheese, hollandaise sauce, toasted honey wheat artisan muffin
Why the Artisan Egg Sandwich Is Worth a Try
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Want somethin’ different? Well, try this for starters. Rather than the S.O.S. (Same Old Sandwich), Wendy’s replaced the American cheese with asiago and paired it with cooked applewood smoked bacon and Hollandaise sauce.
Some believe the honey-wheat artisan muffin is a tad much — but not that much to diminish the overall product.
21. Panera: Avocado, Egg White and Spinach Sandwich (Tie)
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Calories: 350
Nutrition facts: 14 grams fat, 5 grams saturated fat, 19 grams protein
Key ingredients: Egg whites, cheddar, avocado, spinach, tomato, grain bagel
Why the Avocado, Egg White and Spinach Sandwich Is Worth a Try
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True, the fat numbers are on the beefy side. But so are the fiber (5 grams) and protein, which more than make up for it.
The basic version includes scrambled eggs, which we swapped out here for egg whites for an added nutrition boost.
21. Subway: Black Forest Ham, Egg and Cheese Breakfast Wrap (Tie)
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Calories: 350
Nutrition facts: 13 grams fat, 4 grams saturated fat, 24 grams protein
Key ingredients: Egg, black forest ham, cheese
Why the Black Forest Ham, Egg and Cheese Breakfast Wrap Is Worth a Try
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Don’t let the fat numbers scare ya. Consider that a 6-incher can fill your belly until dinner, then it’s not nearly as bad as it looks. (Just hold the mayo.)
And check out all that protein.
19. Panera Bread: Ham, Egg and Cheese Breakfast Sandwich (Tie)
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Calories: 340
Nutrition facts: 15 grams fat, 7 grams saturated fat, 23 grams protein
Key ingredients: Ham, scrambled egg, cheese, asiago bagel
Why the Ham, Egg and Cheese Breakfast Sandwich Is Worth a Try
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This one's just too darn good to pass up, but all that protein doesn’t come without a price — 390 milligrams of sodium in this case.
In other words, this should not be a staple in your breakfast plans.
19. Taco Bell: Cheesy Toasted Breakfast Burrito with Potato Bites and Cheddar Cheese (Tie)
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Calories: 340
Nutrition facts: 14 grams fat, 3.5 grams saturated fat, 6 grams protein
Key ingredients: Egg, potatoes, tomatoes, cheese sauce
Why the Cheesy Toasted Breakfast Burrito with Potato Bites and Cheddar Cheese Are Worth a Try
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These burritos are bueno, but what to order exactly? Keep it simple, people.
Go meatless with light potatoes (40 calories), cheddar cheese (30) and a packet or two of salsa to satisfy the cravings and waistline alike.
18. Subway: Veggie Delite Wrap
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Calories: 330
Nutrition facts: 8 grams fat, 1 gram saturated fat, 10 grams protein
Key ingredients: Wheat bread, cucumbers, green peppers, lettuce, red onions, spinach, tomatoes
Why the Veggie Elite Wrap Is Worth a Try
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This veggie wrap may be a bit outside the box, but it offers fewer carbs than bread and more fiber (4 grams) than most options. Sub out the cheese in favor of guacamole (big fans here), and you’ll get more fiber yet.
Hey, there’s more to breakfast than eggs and bacon, you know.
16. Starbucks: Rolled and Steel-Cut Oatmeal With Blueberries (Tie)
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Calories: 320
Nutrition facts: 12 grams fat, 1.5 grams saturated fat, 8 grams protein
Key ingredients: Whole grain oats, almonds, blueberries, pecans, walnuts, syrup
Why Rolled & Steel-Cut Oatmeal With Blueberries Is Worth a Try
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Is there a more versatile, protein-packed, fiberlicious alternative than oatmeal?
Well, this steel-cut recipe is even better — higher fiber, lower glycemia — especially if you reduce the brown sugar and syrup sweeteners (as hard as that may be).
16. McDonald’s: Fruit and Maple Oatmeal (Tie)
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Calories: 320
Nutrition facts: 4.5 grams fat, 1.5 grams saturated fat, 6 grams protein
Key ingredients: Whole grain oats, brown sugar, apples, cranberries, raisins
Why Fruit & Maple Oatmeal Is Worth a Try
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With few exceptions, McDonald’s is a no-go for the health-conscious, but here's one item that may change your mind.
While high in sugar, this product scores high in fiber, iron, potassium and protein. Note: Brown sugar is included already, so there’s no need to load on sweeteners.
13. Au Bon Pain: Two Eggs and Turkey Sausage on Skinny Wheat Bagel (Tie)
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Calories: 310
Nutrition facts: 16 grams fat, 25 grams saturated fat, 23 grams protein
Key ingredients: Eggs, turkey sausage, wheat bagel
Why This Breakfast Sandwich Is Worth a Try
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Feeling indecisive? This egg sandwich from Au Bon Pain checks all the boxes when it comes to a satisfying breakfast.
And it does so without packing in too many calories.
13. McDonald’s: Sausage Burrito (Tie)
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Calories: 310
Nutrition facts: 17grams fat, 7 grams saturated fat, 13 grams protein
Key ingredients: Scrambled eggs, sausage, cheese, tortilla
Why the Sausage Burrito Is Worth a Try
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As previously stated, Mickey D’s isn’t the place for health nuts.
But while high in saturated fat and cholesterol, the fast-food chain's signature breakfast burrito offers a good balance of protein, carbohydrates and taste.
13. McDonald’s: Egg McMuffin (Tie)
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Calories: 310
Nutrition facts: 13 grams fat, 6 grams saturated fat, 17 grams protein
Key ingredients: Egg, Canadian bacon, American cheese, English muffin
Why the Egg McMuffin Is Worth a Try
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When choosing between the sausage burrito and Egg McMuffin at McDonald’s, the latter is actually the healthier choice, with fewer grams of fat and more protein.
Hold the cheese and butter, and you can take another 90 calories off the listed total as well as 200 milligrams of sodium. Best of all, you only have to drive a few blocks to find one.
11. Jamba Juice: Protein Berry Workout Smoothie (Tie)
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Calories: 300
Nutrition facts: 1 grams fat, 0 grams saturated fat, 19 grams protein
Key ingredients: Bananas, strawberries, whey protein, soy milk
Why the Protein Berry Workout Smoothie Is Worth a Try
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While a tad high in carbs (52 grams) and natural sugars (41 grams) — fruit and soy milk, you know — this smoothie's robust protein and taste more than outweigh the negatives.
Bonus: For those on plant-based diets, it can be ordered with either whey or pea protein.
11. Burger King: Egg and Cheese Croissantwich (Tie)
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Calories: 300
Nutrition facts: 15 grams fat, 7 grams saturated fat, 11 grams protein
Key ingredients: Eggs, sausage, American cheese, croissant
Why the Egg and Cheese Croissantwich Is Worth a Try
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Admit it. The ample croissant gives you pause, doesn’t it? Well, don’t be fooled.
The taste is even bigger, while the calorie intake is in the ballpark. And 1 gram of fiber won’t hurt one bit.
8. Chick-fil-A: Egg White Grill (Tie)
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Calories: 290
Nutrition facts: 8 grams fat, 3.5 grams saturated fat, 26 grams protein
Key ingredients: Egg whites, grilled chicken, American cheese, English muffin
Why the Egg White Grill Is Worth a Try
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This scrumptious mix of egg whites and American cheese with a touch of citrus on an English muffin will fill you up but not out.
Pro tip: You won’t regret one of these after a trip to the gym. Trust us.
8. Starbucks: Spinach, Feta and Egg White Wrap (Tie)
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Calories: 290
Nutrition facts: 8 grams fat, 3.5 grams saturated fat, 20 grams protein
Key ingredients: Egg whites, spinach, feta cheese, tomato cream cheese, whole-wheat wrap
Why the Spinach, Feta and Egg White Wrap Is Worth a Try
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For sheer taste, calories and protein, this morning delight is off the charts. Three grams of fiber help offset its high sodium content (840 milligrams).
Is it any wonder that vegans especially have this one in their Herbaceous Hall of Fames?
8. Sonic: Jr. Sausage, Egg and Cheese Breakfast Burrito (Tie)
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Calories: 290
Nutrition facts: 17 grams fat, 7 grams saturated fat, 12 grams protein
Key ingredients: Eggs, cheddar cheese, sausage, flour tortilla
Why the Sausage, Egg and Cheese Breakfast Burrito Is Worth a Try
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If you’re in a hurry, behind the wheel and gotta have something to tide you over, this is one way to go. The Sonic breakfast menu is known for its high fat and sodium contents, but the scaled-down junior version offers fewer carbs and calories at no loss in taste.
What’s more, the wrap is easy to handle.
7. White Castle: Bacon, Egg & Cheese Slider
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Calories: 260
Nutrition facts: 17 grams fat, 6 grams saturated fat, 12 grams protein
Key ingredients: Bacon, eggs, cheese
Why the Bacon, Egg & Cheese Slider Is Worth a Try
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White Castle is known for its sliders, and its breakfast version upholds the standard with a twist. It’s especially low on carbs and sugar.
Downside: Like the original, it’s hard to stop at one or two or three or ...
6. Jamba Juice: Fruit and Greek Yogurt Bowl
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Calories: 250
Nutrition facts: 4 grams fat, 0.5 grams saturated fat, 31 grams protein
Key ingredients: Bananas, blueberries, strawberries, Greek yogurt
Why the Fruit and Greek Yogurt Bowl Is Worth a Try
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Smoothies and acai bowls tend to be too sweet for their own good.
But order this one sans granola and honey, however grudgingly, and the sugar content becomes more reasonable at no expense to its high protein level.
4. Smoothie King: Lean1 Vanilla (Tie)
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Calories: 240
Nutrition facts: 14 grams fat, 6 grams saturated fat, 21 grams protein
Key ingredients: Almonds, bananas, vanilla protein
Why the Lean1 Vanilla Is Worth a Try
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High in protein, low in carbs (22 grams) and calories, this smoothie checks a lot of boxes.
If you prefer chocolate or strawberry, both are in the same nutritional zip code as this one.
4. Chick-fil-A: Greek Yogurt Parfait (Tie)
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Calories: 240
Nutrition facts: 8 grams fat, 3.5 grams saturated fat, 12 grams protein
Key ingredients: Vanilla bean Greek yogurt, berries
Why the Greek Yogurt Parfait Is Worth a Try
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For those with modest appetites, this low-cal, low-fat treat will silence the growl in your stomach.
Better yet, the yogurt provides protein and calcium, while berries are big on antioxidants.
2. Starbucks: Kale and Portabella Mushroom Sous Vide Bites (Tie)
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Calories: 230
Nutrition facts: 14 grams fat, 9 grams saturated fat, 15 grams protein
Key ingredients: Eggs, kale, Monterey Jack cheese, mushrooms
Why Kale and Portabella Mushroom Sous Vide Bites Are Worth a Try
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If you want a gluten-free alternative without the carbs, sodium and gluten, you can start the day with one of these egg bites.
Note: The calorie count is just for one, but it does pack a lot in a small package.
2. Starbucks: Turkey Bacon, Cheddar and Egg White Sandwich (Tie)
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Calories: 230
Nutrition facts: 5 grams fat, 2.5 grams saturated fat, 17 grams protein
Key ingredients: Turkey bacon, egg whites, white cheddar cheese, wheat English muffin
Why the Turkey Bacon, Cheddar and Egg White Sandwich Is Worth a Try
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Meat, cheese and egg. High protein, low calories.
Taste and convenience — what’s not to like here?
1. Dunkin’: Wake-Up Wrap
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Calories: 180
Nutrition facts: 10 grams fat, 4 grams saturated fat, 7 grams protein
Key ingredients: Eggs, American cheese, flour tortilla
Why the Wake-Up Wrap Is Worth a Try
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Dunkin’ is darn good ... once you get past those deliciously bad donuts. Better to start with this Wake-Up Wrap instead, which is simply egg and cheese wrapped in a tortilla. But you can also order it with bacon, sausage or turkey sausage for a few extra calories.
Call it a slam Dunkin’.