“Healthy fast-food breakfast” may sound like a contradiction, but as people become more concerned about their mental wellbeing and well-being, several major chains have made a major effort to offer nutritious meals that can help you get your day started right.
While the bulk of fast-food breakfasts isn’t good for your physical wellbeing (see 15 Unhealthy Fast-Food Breakfasts Dieters Never Eat), there are a few that are tasty and satisfying. Plus, there’s more. Many of these better breakfast options are high in protein, so you’ll likely feel fuller for longer until it’s time to eat lunch.
Because discerning what makes a great breakfast choice as well as which items to avoid can be difficult, we turned to a group of experienced dietitians for advice on the safest fast-food breakfasts available. Read on for their top eight selections, but don’t miss 7 Healthiest Diet to Eat Right For more tips as to how to eat properly.
NUTRITION: 220 calories, 2.5 grams of fat (0.5 grams of saturated fat, 0 grams of trans fat), 125 grams of sodium, 43 grams of carbohydrates (5 grams of fiber, 13 grams of sugar), and 5 g protein.
“This is a good choice for a quick breakfast. It’s made with whole grain oats, which are high in resistant starch, which is beneficial for health “Jackie Newgent, RDN, CDN, author of The Clean & Simple Diabetes Cookbook and a plant-forward culinary nutritionist, agrees.
“It contains blueberries, which are high in flavonoid, a plant pigment linked to a lower risk of type 2 diabetes, cardiovascular disease, and other illnesses. There are also dried figs, dehydrated cranberries, pepitas, and nuts that can be found.”
The versatility of this breakfast is also a big asset for Newgent. “You may improve the nutrient value of the oats by adding extra strawberries and a nut mixture,” she adds.
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290 calories, 8 grams of fat (3.5 milligrams of saturated fat, 0 grams of trans fat), 840 grams of sodium, 34 g of carbohydrates (3 grams of fiber, 5 teaspoons of sugar), and 20 grams of protein. “It’s tough to locate a fast-food breakfast with vegetables!
This wrap contains spinach, which is high in iron, eggshell whites, which are a lean, low-fat protein source, tomatoes, and a modest portion of feta cheese, all up in a whole-wheat wrap “Registered dietitian Talia Hauser, RD, of The Colony, Texas, agrees.
“The cheese delivers fat, the vegetables and wrap provide fiber, and the egg whites supply protein in this dish. It’s a resounding success! Just don’t ruin it all with high-calorie, high-sugar beverages! Keep things simple either skim milk as well as almond milk in your cappuccino or latte.” Check out these 13 Low-Calorie Starbucks Drinks for some insight.
320 calories, 4.5 grams of saturated fat (1.5 micrograms of saturated fat, 0 grams of trans fat), 150 milligrams of sodium, 64 grams of carbohydrates (4 grams of carbs, 31 grams of sugar), and lean proteins.
“This meal incorporates whole-grain oats and fresh fruit, including red and green apples, cranberries, and raisins,” says Lisa Young, Ph.D., RDN, registered dietitian and author of Finally Full, Finally Slim. “This meal is rich in dietary fiber and has a low-calorie count.”
290 calories, 13 grams of fat (5 grams of saturated fat, 0 grams of trans fat), 550 millimeters of sodium, 27 grams of carbohydrates (5 grams per serving, 4 grams of sugar), 17 grams of protein.
“This modern spin on a classic breakfast will please both your taste buds and your hunger. “This breakfast sandwich is packed with whole grains, which adds five grams of fiber to keep you full for longer,” says Trista Best, RD, a registered dietitian at Balance One Supplements.
“At only 290 calories, the Veggie Breakfast won’t help you feel bogged down by a heavy or oily breakfast, but the nutrition offered in the Veggie Breakfast will.”The brain will be fed by the egg white omelet, which will assist prevent mental tiredness. You’ll be less likely to overeat or crave junk as during am with 17 g protein, and you’ll be full until lunch.”
Reduced-fat turkey bacon breakfast sandwich from Starbucks
NUTRITION: 230 calories, 5 calories per serving (2.5 grams of saturated fat, 0 grams of trans fat), 550 milligrams of sodium, 28 grams of carbohydrates (3 grams of fiber, 2 grams of carbohydrates), and 17 grams of protein
“With 17 grams and only 230 calories, what could be better? This is superior to most protein bars on the market in terms of taste and satisfaction “Silvia Carli, RD, a registered dietitian at 1AND1 LIFE, agrees. “Because of the reduced-fat cheese and egg whites, this scrumptious option is low in fat and calories while being high in protein.”
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