What Is the Healthiest Fast Food Breakfast? Lighter Picks Under 350 Calories
Quick answer
- Dunkin’ Egg & Cheese Wake-Up Wrap: about 180 calories for about $2.99.
- Starbucks Egg White & Red Pepper Egg Bites: about 170 calories.
- McDonald’s Egg McMuffin: about 310 calories, with egg and Canadian bacon on an English muffin.
- Chick-fil-A Greek Yogurt Parfait: about 270 calories.
Breakfast on the go does not have to be a heavy biscuit sandwich. These fast food breakfasts keep calories in check and give you protein to stay full.
Lighter fast food breakfasts
| Restaurant | Breakfast | Calories | Typical price |
|---|---|---|---|
| Starbucks | Egg White & Red Pepper Egg Bites | 170 | About $5.25 |
| Dunkin’ | Egg & Cheese Wake-Up Wrap | 180 | About $2.99 |
| Dunkin’ | Bacon, Egg & Cheese Wake-Up Wrap | 220 | About $3.49 |
| Starbucks | Turkey Bacon, Cheddar & Egg White Sandwich | 260 | About $5.45 |
| Chick-fil-A | Greek Yogurt Parfait | 270 | About $3.95 |
| Starbucks | Spinach, Feta & Egg White Wrap | 290 | About $5.45 |
| McDonald’s | Egg McMuffin | 310 | About $4.69 |
| Burger King | Egg & Cheese Croissan’wich | 310 | About $3.99 |
| Panera Bread | Steel Cut Oatmeal (without pecans) | 230 | About $5.99 |
| Denny’s | Fit Slam | Lighter Slam | About $7.99 to $9.99 |
Breakfasts to enjoy only sometimes
- Big biscuit sandwiches with sausage often top 450 to 650 calories.
- Sweet coffee drinks can add 300 to 500 calories on their own.
- Breakfast platters with pancakes, eggs and meat can pass 900 calories.
How to build a better breakfast
- Pick eggs or egg whites for protein.
- Choose an English muffin or wrap instead of a biscuit or croissant.
- Drink black coffee, an Americano or unsweet tea.
- Add fruit or yogurt instead of hash browns.
Best high-protein breakfasts
Protein helps you stay full until lunch. Egg-based sandwiches on English muffins, egg bites and wraps with egg whites give a good amount of protein without a lot of calories. Greek yogurt parfaits also add protein, though they carry more sugar from fruit and granola.
Sweet breakfast without overdoing it
- Share a pastry or donut instead of eating a whole one.
- Choose oatmeal with fruit, like Panera’s Steel Cut Oatmeal (about 230 calories without pecans).
- Order a smaller pancake stack, like a short stack, and add fruit.
- Pick sugar-free syrup in coffee drinks.
Breakfast drinks matter
A large sweet coffee drink can have more calories than your sandwich. Black coffee, an Americano, unsweet tea or a small latte with skim milk keep the total low. If you love a sweet drink, size down to small and enjoy it.
Frequently asked questions
What is the healthiest fast food breakfast?
Options like Starbucks Egg White Egg Bites (170 cal), a Dunkin’ Egg & Cheese Wake-Up Wrap (180 cal) and a McDonald’s Egg McMuffin (310 cal) are among the lighter choices.
Is an Egg McMuffin healthy?
At about 310 calories with egg and Canadian bacon on an English muffin, it is one of the lighter fast food breakfast sandwiches.
What is the lowest calorie breakfast at Dunkin’?
The Egg & Cheese Wake-Up Wrap has about 180 calories.
Are breakfast biscuits unhealthy?
Biscuits are higher in calories and fat than English muffins or wraps, so they are best as an occasional choice.
Prices are typical U.S. prices before tax and can vary by location. Menus Info is not affiliated with any restaurant mentioned. See how we check prices.
