The Healthiest Fast Food Breakfast Options Ranked

Breakfast is the most important meal of the day. There is simply no denying that. What you eat first thing in the morning when you wake up will have a huge impact on your productivity, and on how that day will go.

healthy breakfast bowl

So, it is  very important that you start your meal right with a big, delicious meal. But, getting this when you are on a diet is often very difficult. Especially if you are eating breakfast at a fast food restaurant

Eating healthy in fast food restaurants was once almost impossible, but now it is a lot easier. Now-a-days, most fast food stores offer healthier alternatives, and some even offer low-calorie menus. This makes ordering a healthy fast food breakfast a lot easier. But what options actually are healthy? 

Healthier Fast Food Breakfasts

In this guide, we’ve compiled a list of different healthy fast food breakfast options. So, if you want to start your day right with a healthy meal, then check out this guide. 

Vanilla Blue Sky Bowl, Jamba Juice

Let’s kick this off with a smoothie bowl because you can’t really get much healthier than that.

This spirulina smoothie bowl at Jamba Juice contains just 330 calories, and comes topped with lots of different ingredients.

With toppings including coconut chips, granola, pineapple, bananas, blueberries, strawberries, and lots more, there is something for everyone in this delicious meal.

Its appearance is totally Instagram-worthy too, so you won’t be able to resist taking a picture of this dish on your way to work. 

Oatmeal Bar, Wendy’s

If you simply fancy a snack to start off your morning, then an Oatmeal Bar from Wendy’s might be the best option for you.

These bars are all freshly made, and contain oatmeal mixed with blueberries and cranberries. They are light, containing just 270 calories, but they are truly delicious, and a great option if you are visiting a Wendy’s store

Egg White Grill, Chick-fil-A

The egg white grill from Chick-fil-A’s breakfast menu is healthy and full of protein, so it’s a great healthy breakfast sandwich to start your day.

While breakfast sandwiches aren’t typically the most healthy choice, this option features grilled chicken, egg whites, and a slice of American cheese on an English muffin.

It’s not too big, but with 26g of protein you are sure to feel full and ready to take on the day. The Chick-fil-A egg white grill only contains 290 calories too!

Superfood Cranberry Almond Hot Cereal, Au Bon Pain

Sometimes you just can’t beat a nice bowl of cereal in the morning, so if you are visiting Au Bon Pain, you should try out their Superfood Cranberry Almond Hot Cereal.

With 270 calories in a bowl, it might not look like the most attractive meal, but it is truly delicious, and definitely one to try. 

Avocado, Egg White, and Spinach Sandwich, Panera Bread

Panera Bread is one of my favorite places to stop for breakfast, and with plenty of bagels and other pastries temptation is certainly there.

If you’re looking for something healthy, however, the avocado, egg white, spinach and cheese on a sprouted grain bagel flat is the way to go.

This is one of the healthiest fast food breakfast options, with healthy fats from the egg whites and avocado, superfood spinach, and plenty of whole grains and fiber from the bagel flat.

It contains only 350 calories, 5 g of fiber, and 19 g of protein.

Ricotta and Veggie Frittata, Pret a Manger

If you want to pick up some breakfast while getting your morning coffee from Pret, then you should choose the Ricotta and Veggie Frittata.

With 440 calories in a single serving, this is a healthy and nutritional breakfast, and it doesn’t break the bank either. 

Fruit and Maple Oatmeal, McDonald’s

McDonald’s has one of the best breakfast menus of all the fast food restaurants that exist, and this can make ordering a healthy option rather difficult.

When you are faced with a menu full of McMuffins and hash browns, it can be difficult to make the healthy choice.

But, the fruit and maple oatmeal at McDonald’s is totally delicious, and it contains just 320 calories

McDonald’s also has plenty of coffee options, some healthier than others of course, to complete your meal.

Sous Vide Egg Bites, Starbucks

If you prefer to get your morning coffee from Starbucks, then you should also order the Sous Vide Egg Bites.

These bites are totally delicious, and they literally melt in your mouth as you eat them.

With a combination of flavors including cheese, red pepper, and spinach, these egg white bites are extremely yummy. At just 170 calories, they are healthy too! 

Check out other favorites from the Starbucks breakfast menu!

Chia Booth Smoothie, Tropical Smoothie Café

Finally, if you prefer your breakfast in liquid form, then the ‘Chia Booth Smoothie’ at Tropical Smoothie Café is the one for you.

This is a very healthy and filling smoothie, but it has a pretty high calorific value. In this drink there are 500 calories, which is a lot, but this drink contains enough protein and fiber to give you energy for most of the day.

So, if you want to start your day right, with a drink that will keep you energized and focused, this is the healthiest option for you. 

Breakfast Soft Taco, Taco Bell

Taco Bell also has a crazy good breakfast menu, but unfortunately quite a lot of their options are unhealthy.

So, if you are looking for a healthy option at Taco Bell, you should order the breakfast soft taco.

With 230 calories in a taco, this meal is packed with bacon, scrambled egg and cheese, all packed into a soft tortilla. So, if you order this, you can treat yourself without ordering something unhealthy. 

Steel Cut Oatmeal with Strawberries & Pecans, Panera Bread

Another great breakfast option from Panera is the steel cut oatmeal with strawberries and pecans.

Panera’s steel cut oats are cooked and topped with strawberries, pecans, and a brown sugar cinnamon crunch.

This sweet breakfast is only 370 calories, filling, and it will satisfy your sweet tooth. I love oatmeal with a nice cup of coffee in the morning.

Egg White Veggie Sandwich, Dunkin’ Donuts

If you would normally order an egg McMuffin at McDonald’s, you should check out the egg white veggie sandwich from Dunkin’ Donuts.

None of the pastries that Dunkin’ offers are remotely healthy, but this option is, as it contains just 290 calories.

With a blend of egg whites and vegetables mixed together to create this patty, and a slice of cheese on top, this breakfast sandwich is truly delicious. You really won’t be disappointed. 

Egg and Cheese Croissan’wich, Burger King

When Burger King began to sell the Croissan’wich, they really created something special.

This combination of breakfast pastry and breakfast sandwich is unique, and it is by far the best option on the Burger King breakfast menu.

Usually, the best things on the menu are very unhealthy, but in Burger King this isn’t the case. So, if you are eating healthy, you can order an egg and cheese Croissan’wich as a treat.

With just 322 calories in this option, it is well within your recommended calorie intake, and it is insanely delicious too. 

Spinach, Feta, and Egg White Wrap, Starbucks

Another of the healthiest fast food breakfasts from Starbucks, the spinach, feta, and egg white wrap is also a great vegetarian option.

This meal is only 290 calories, but it’s a filling way to start your day.

It includes a whole wheat wrap filled with egg, spinach, feta cheese, and sun dried tomato cream cheese. Yum!

For a fast food restaurant, Starbucks actually has some healthy breakfast choices.

Greek Yogurt Parfait, Chick-fil-A

Another healthy option from Chick-fil-A, the greek yogurt parfait is the perfect choice if you want something light and sweet.

I tend to have a sweet tooth in the morning, so a healthy greek yogurt is perfect for me.

This parfait features creamy vanilla Greek yogurt topped with berries and your choice of granola or cookie crumbs.

While granola is the healthier choice in theory, the cookie crumbs actually offer fewer calories, fat, and carbs. Granola offers more protein and less sugar, however. The choice is up to you!

Black Forest Ham, Egg and Cheese Breakfast Wrap, Subway

Finally, let’s wrap this up with the black forest ham, egg, and cheese breakfast wrap from Subway.

A standard version of this meal will contain just 480 calories, so it is well within your recommended calorie intake, and it will set you up excellently for the day ahead.

You can even add your favorite salad to this wrap at no extra cost. So, if you fancy treating yourself to something special for breakfast, you should consider giving Subway a visit.

Jr. Sausage, Egg, and Cheese Breakfast Burrito, Sonic

Sonic is not known for its healthy items, but not everything on this menu is off limits for those on a diet.

If you’re craving a breakfast burrito, Sonic’s Jr. sausage, egg, and cheese breakfast burrito is probably the best option at this drive-in.

This meal is only 290 calories, and while it’s a bit high in carbs and fat, it’s low in sugar. You’re sure to feel full with this breakfast burrito, and the tortilla saves carbs where other breakfast sandwiches use heavier bread.

Healthy Fast Food Breakfasts

  1. Vanilla Blue Sky Bowl, Jamba Juice
  2. Oatmeal Bar, Wendy’s
  3. Egg White Grill, Chick-fil-A
  4. Superfood Cranberry Almond Hot Cereal, Au Bon Pain
  5. Avocado, Egg White, and Spinach Sandwich, Panera Bread
  6. Ricotta and Veggie Frittata, Pret a Manger
  7. Fruit and Maple Oatmeal, McDonald’s
  8. Sous Vide Egg Bites, Starbucks
  9. Chia Booth Smoothie, Tropical Smoothie Café
  10. Breakfast Soft Taco, Taco Bell
  11. Steel Cut Oatmeal with Strawberries & Pecans, Panera Bread
  12. Egg White Veggie Sandwich, Dunkin’ Donuts
  13. Egg and Cheese Croissan’wich, Burger King
  14. Spinach, Feta, and Egg White Wrap, Starbucks
  15. Greek Yogurt Parfait, Chick-fil-A
  16. Black Forest Ham, Egg and Cheese Breakfast Wrap, Subway
  17. Jr. Sausage, Egg, and Cheese Breakfast Burrito, Sonic

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Written by Brian Nagele

Brian attended West Virginia University, then started his career in the IT industry before following his passion for marketing and hospitality. He has over 20 years experience in the restaurant and bar industry.

As a former restaurant owner, he knows about running a food business and loves to eat and enjoy cocktails on a regular basis. He constantly travels to new cities tasting and reviewing the most popular spots.

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