Healthy Fast Food Breakfast Choices

We don’t like to do it…

We know it’s not the best for our body…

We sometimes have to make the best of it.

We are out and about

taking our kids to school,

running out the door to work,

running errands all day

and…sometimes we don’t pack a breakfast and we certainly didn’t have time on a day like this to make one on our way out the work.

So, I did some research today and figured out what some “better” choices are when we are stuck in a position like this.

If you’ve ever asked yourself: “Where should I stop to get something that’s somewhat healthy or should I just go ahead and SKIP breakfast all together?” This is the post for you!

First, no, don’t skip it. Skipping it will lead to more negative decisions during the day from a bigger lunch to snacking on not so healthy choices.


Egg White, Spinach, and Feta Wrap.

280 calories, 10 fat grams, 33 carbs, 6 grams of fiber, 18 grams of protein

Go ahead and ask for it without the feta! That will take those cals down.

Perfect Oatmeal

140 calories, 2.5 grams of fat, 25 carbs, 4 fiber, and 5 protein

Just remember if you add toppings, you add to the numbers above.

Dunkin Donuts

Egg White and Cheese on Wheat English Muffin

250 calories, 7 grams of fat, 32 carbs, 15 protein

Again, ask for it without the cheese and cut the cals and fat.

Wheat Bagel is only (gasp) 320 calories (this is the lowest on the menu) but it has a whopping 61 grams of carbs! Watch this!! Seems like a good choice on the outside…but…


Egg White and Cheese Muffin Melt

170 calories, 3.5 grams of fat, 18 carbs, 5 fiber, 12 protein

These would be my top choices.

My overall top choice: stop at Subway and get that Egg White Muffin Melt. Again, you can cut out fat and cals if you don’t want the cheese, but honestly, that is a really well rounded breakfast. It’s a good balance of carbs and protein and has 5 grams of fiber, which is about 20% of your daily intake!

Do you have any other healthy options to add to this list? Give us the nutritionals to go along with it too!

The above information was taken from the Starbucks, Dunkin Donuts, and Subway websites.