15 Healthiest Fast Food Breakfast Orders in 2025

Finding a healthy fast food breakfast can seem like a challenge, but it’s becoming increasingly easy with more chains offering nutritious choices. Whether you're rushing to work or need a quick bite before starting your day, fast food options now cater to a range of dietary preferences and include delicious options like protein-packed sandwiches and veggie-filled bowls.

No longer do you have to settle for unhealthy, high-calorie meals just because you're short on time! But what truly makes a fast food breakfast healthy? It’s more than just counting calories — it’s about finding options that are rich in protein, fiber and other nutrients that fuel your body for the day ahead.

Low-calorie items, whole grains and fresh ingredients can all create a healthy fast food breakfast that provides both satisfaction and nutrition. To help you find the best fast food breakfast dishes on the go, keep reading for our in-depth guide to the best early morning dishes at all your favorite fast food chains.

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• How We Choose the Healthiest Fast Food Breakfast Options
• 15 Healthy Fast Food Breakfast Options
• What Is the Healthiest Fast Food Breakfast?

How We Choose the Healthiest Fast Food Breakfast Options

The team at Cozymeal has over 10 years of food industry experience. This experience includes connecting foodies with culinary activities, such as healthy cooking classes, and creating valuable and informative food content, including nutrition-based content like this guide to the healthiest fast food breakfast orders. 

When creating this guide on healthy fast food breakfast options, we turned to our existing knowledge of the healthiest fast food items. To expand further, we undertook editorial research, consulting fast food chain nutrition guides and scanning social media platforms and forums like TikTok and Reddit to find out what real consumers order when trying to eat healthily. We also work with a nutritionist to confirm that every item can be enjoyed as part of a balanced diet. 

We additionally ensure each recommended menu item meets the following set of criteria.

Our guide to the healthiest fast food breakfast items: 

• Suggests breakfast dishes that do not exceed USDA daily nutrition recommendations, ideally using up just 20 to 25% of the average recommended daily allowances.
• Caters to different diets where possible, such as vegetarian diets, ensuring inclusivity.
• Includes healthy fast food menu items that work for different health goals, such as low-carb, low-calorie or high-protein diets. 
• Includes a range of dishes, including sweet and savory breakfasts, with something for every taste and craving. 
• Focuses on widespread chains that are conveniently found across the U.S., and beyond in some cases.

15 Healthy Fast Food Breakfast Options

1. Chick-fil-A: Egg White Grill

Not only is Chick-fil-A one of the cheapest fast food breakfast chains, but it also has some healthy options. One of the healthiest items at Chick-fil-A to start the day is the Egg White Grill.

This protein-packed healthy fast food breakfast option features grilled chicken, fluffy egg whites and a slice of cheese, all sandwiched in an English muffin to deliver a filling 27 grams of protein and just 300 calories.

Consider skipping the cheese if you want to decrease the sodium and saturated fat content of your breakfast. We also recommend pairing it with a fruit cup to increase fiber intake. Doing this will make it a well-rounded and satisfying healthy fast food breakfast choice. 

Chick-fil-A Egg White Grill Nutritional Info

• Calories: 300 
• Total Fat: 8 grams
• Saturated Fat: 4 grams
• Sodium: 990 milligrams
• Cholesterol: 65 milligrams
• Total Carbs: 29 grams
• Fiber: 1 gram
• Total Sugar: 2 grams
• Protein: 27 grams

2. McDonald’s: Egg McMuffin

The McDonald's breakfast menu is highly well-known, but is there anything healthy on it? Conveniently, there are a few healthy fast food breakfast options, and one of them is one of the most popular items at McDonald's: the Egg McMuffin. 

A solid choice for a healthy fast food breakfast that doesn’t sacrifice flavor, this dish includes a hot egg, lean Canadian bacon and a slice of cheese on an English muffin. This classic provides you with 17 grams of protein and only 310 calories.

If you're keeping an eye on your sodium or fat intake, simply skipping the cheese can help reduce both. For an even lower-carb option, ditch the muffin altogether and eat it with a fork (a McDonald's secret menu hack that makes this item keto-friendly). 

McDonald's Egg McMuffin Nutritional Info

• Calories: 310
• Total Fat: 13 grams
• Saturated Fat: 6 grams
• Sodium: 770 milligrams
• Cholesterol: 250 milligrams
• Total Carbs: 30 grams
• Fiber: 2 grams
• Total Sugar: 3 grams
• Protein: 17 grams

3. Panera Bread: Garden Avo and Egg White Sandwich

Offering a balance of protein, fiber and healthy fats, Panera Bread’s Garden Avo and Egg White Sandwich is a standout healthy fast food breakfast option. This is notably one of the best Panera sandwiches for those looking to eat a high-protein breakfast, as the egg whites provide 19 grams of protein. The sprouted grain bagel also packs 5 grams of fiber. 

Additionally, avocado adds heart-healthy unsaturated fats, and the fresh tomatoes contribute vitamin C, potassium and folate. This sandwich is undoubtedly one of the healthiest items at Panera, offering a delicious and nutritious way to start your day.

However, the sodium may be a little high for some, providing 31% of your daily sodium when using the daily recommended intake of 2,300 milligrams. If following the 1,500 milligrams per day guideline, this sandwich provides 48% of your daily intake, which is quite high for one meal. 

Panera Bread Garden Avo and Egg White Sandwich Nutritional Info

• Calories: 340
• Total Fat: 14 grams
• Saturated Fat: 5 grams
• Sodium: 720 milligrams
• Cholesterol: 20 milligrams
• Total Carbs: 36 grams
• Fiber: 5 grams
• Total Sugar: 3 grams
• Protein: 19 grams

4. Starbucks: Spinach, Feta and Egg White Wrap

The Spinach, Feta and Egg White Wrap from Starbucks is a top pick for a healthy fast food breakfast, offering 20 grams of protein and a solid dose of iron from the spinach. Wrapped in a whole-wheat tortilla, it also provides fiber, which will keep you feeling full longer than some of the baked goods served here.

Although the sodium is a little high, it’s still one of the best fast food breakfast options as long as you watch your sodium intake for the rest of the day. This is also one of the healthiest Starbucks food options, so while it may not be the best choice overall, if all you have time for is to stop by Starbs, this is a balanced fast food breakfast dish to go for. 

Starbucks Spinach, Feta and Egg White Wrap Nutritional Info

• Calories: 290
• Total Fat: 8 grams
• Saturated Fat: 3.5 grams
• Cholesterol: 20 milligrams
• Carbohydrates: 34 grams
• Dietary Fiber: 3 grams
• Sodium: 840 milligrams
• Total Sugar: 5 grams 
• Protein: 20 grams

5. Dunkin': Wake-Up Wrap

This simple but satisfying healthy fast food breakfast option features eggs and cheese wrapped in a soft tortilla. With just 180 calories, plus 7 grams of protein, this Dunkin' Donuts breakfast menu item provides a light yet energizing start to your day and is one of the best choices for anyone who needs a low-cal fast food breakfast.

You can customize this healthier fast food breakfast dish by adding turkey sausage for a leaner protein option, which reduces fat and sodium compared to bacon or pork sausage. No matter which meat you go for, protein will increase by 4 to 5 grams with this addition. Pairing the wrap with a side of fruit or yogurt can further boost its nutritional value, making it a versatile and filling healthy fast food breakfast dish.

When ordering this healthy item at Dunkin' Donuts, also remember to pair it with a healthy drink. Many beverages at this coffee chain are packed with sugar, calories and saturated fat. The best Dunkin' drinks for healthy eating include black hot or iced coffee, unsweetened or lightly sweetened iced tea and cappuccino.  

Dunkin' Wake-Up Wrap (No Meat) Nutritional Info

• Calories: 180
• Total Fat: 10 grams
• Saturated Fat: 4 grams
• Sodium: 470 milligrams
• Cholesterol: 95 milligrams
• Total Carbs: 14 grams
• Fiber: 0 grams
• Total Sugar: 1 gram
• Protein: 7 grams

6. Taco Bell: Cheesy Toasted Breakfast Burrito With Fiesta Potato

Taco Bell’s Cheesy Toasted Breakfast Burrito is a convenient, healthy fast food breakfast option when you need something quick and filling.

With 9 grams of protein from eggs and cheese, it’s a solid choice without the need for processed breakfast meats. This burrito offers a balanced mix of fiber-rich potatoes and protein, making it a healthier fast food breakfast choice compared to many other items on the menu.

To boost the health factor, you can customize it by adding a healthy Taco Bell sauce, like salsa, for flavor instead of cheese sauce. Or, use the Taco Bell secret menu and order this healthy fast food breakfast dish “fresco style," which adds chopped tomatoes for extra vitamins.

If you do want meat, there is the option to add steak, bacon or sausage. While these will add extra protein, they also increase calories, cholesterol, fat and sodium, moving the meal a little out of healthy breakfast food territory. 

Taco Bell Cheesy Toasted Breakfast Burrito With Fiesta Potato Nutritional Info

• Calories: 340
• Total Fat: 14 grams
• Saturated Fat: 3.5 grams
• Sodium: 770 milligrams
• Cholesterol: 95 milligrams
• Total Carbs: 44 grams
• Fiber: 3 grams
• Total Sugar: 3 grams
• Protein: 9 grams

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

With only 280 calories, plus 12 grams of protein, Sonic’s Jr. Sausage, Egg and Cheese Breakfast Burrito is a balanced and healthy fast food breakfast choice. Its small portion size helps reduce excess sodium and saturated fat, making it a smarter option compared to other Sonic breakfast menu items.

However, while this is one of the healthiest items at Sonic, it still contains 830 milligrams of sodium, which is approximately 55% of your daily allowance if following a 1,500 milligrams per day guideline. 

You can lighten it up and reduce the sodium content a little by skipping the cheese. You can additionally opt for plant-based add-ins like jalapeños or tomatoes to boost flavor without adding many extra calories.

Even if you don't make customizations to the order, this compact, protein-packed burrito remains a good grab-and-go option when seeking a healthier fast food breakfast.

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

• Calories: 280
• Total Fat: 16 grams
• Saturated Fat: 7 grams
• Sodium: 830 milligrams
• Cholesterol: 145 milligrams
• Total Carbs: 22 grams
• Fiber: 1 gram
• Total Sugar: 0 grams
• Protein: 12 grams

8. McDonald’s: Fruit and Maple Oatmeal

One of the healthiest items at McDonald’s is the fruit and maple oatmeal, offering 6 grams of protein and 4 grams of fiber in a 320-calorie serving. Made with wholegrain oats, it’s sweetened with a blend of diced apples, raisins and cranberries, providing a natural boost of fiber and nutrients.

For a healthier twist, you can ask for less or no brown sugar to reduce the sugar content, which is quite high without customizations.

This hearty, nutrient-rich oatmeal is a solid choice for those seeking a healthy fast food breakfast on the go, especially if you are looking for vegetarian options. You can also make this dish plant-based by requesting it be made with water; however, this will reduce the protein content to almost zero. 

McDonald's Fruit and Maple Oatmeal Nutritional Info

• Calories: 320
• Total Fat: 4.5 grams
• Saturated Fat: 1.5 grams
• Sodium: 150 milligrams
• Cholesterol: 5 milligrams
• Total Carbohydrates: 64 grams
• Fiber: 4 grams
• Total Sugar: 31 grams
• Added Sugar: 18 grams
• Protein: 6 grams

9. Chick-fil-A: Berry Parfait

Chick-fil-A's Berry Parfait is a great healthy fast food breakfast choice. Made with creamy and healthy Greek yogurt and fresh berries, it delivers a good dose of antioxidants and probiotics.

You can choose between crunchy granola or indulgent cookie crumbs for the topping. Note that while granola offers more protein, it also comes with 1 gram extra of both sugar and total fat (saturated fat is the same).

At just 270 calories and with 13 grams of protein, this Chick-fil-A breakfast dish offers a balanced option that's lighter than most breakfast items on the menu, making it one of the healthiest fast food breakfast alternatives for a quick, nutritious start to your day.

Chick-fil-A: Berry Parfait With Granola Nutritional Info

• Calories: 270
• Total Fat: 9 grams
• Saturated Fat: 3.5 grams
• Sodium: 85 milligrams
• Cholesterol: 20 milligrams
• Total Carbs: 35 grams
• Fiber: 1 gram
• Total Sugar: 26 grams
• Protein: 13 grams

10. Starbucks: Egg White and Roasted Red Pepper Sous Vide Egg Bites

A healthy fast food breakfast option from Starbucks, particularly for those looking for low-carb or high-protein fast food breakfast dishes, is the Egg White and Roasted Red Pepper Sous Vide Egg Bites. Made with egg whites, spinach, roasted red peppers and a blend of cheeses, this Starbucks breakfast menu item packs 12 grams of protein into just 170 calories.

As an added nutritional boost, try pairing it with avocado for extra fiber and healthy fats. With fewer calories and less sodium than most breakfast dishes, these egg bites provide a satisfying, healthy fast food breakfast choice that helps you stay on track with your health goals.

Just remember to pair this healthier fast food breakfast choice with one of the healthiest Starbucks drinks, such as an iced tea, iced Americano or any other sugar-free Starbucks drink. Like with other chains featured in this healthy fast food breakfast guide, many of the Starbucks drinks are packed with sugar, calories and saturated fat, which can cancel out your healthy breakfast food order. 

Starbucks Egg White and Roasted Red Pepper Egg Bites Nutritional Info

• Calories: 170
• Total Fat: 8 grams
• Saturated Fat: 5 grams
• Cholesterol: 25 milligrams
• Carbohydrates: 11 grams
• Dietary Fiber: 0 grams
• Sodium: 470 milligrams
• Total Sugar: 3 grams 
• Protein: 12 grams

11. Wendy’s: Egg and Cheese Biscuit

The Egg and Cheese Biscuit is a slightly healthier choice among the options on the Wendy's breakfast menu. It includes 11 grams of protein and 360 calories. While it’s not the lightest option, it is still one of the healthiest items at Wendy's, featuring lower saturated fat and sugar than most other breakfast items on the menu.

For a healthier twist, consider skipping the cheese to reduce calories and fat. Even without alterations, if you're looking for a healthy fast food breakfast option in a pinch, this biscuit provides a decent balance of protein and flavor, but moderation is key due to its higher sodium content.

Wendy’s Egg and Cheese Biscuit Nutritional Info

• Calories: 360
• Total Fat: 23 grams
• Saturated Fat: 10 grams
• Sodium: 960 milligrams
• Cholesterol: 195 milligrams
• Total Carbs: 27 grams
• Fiber: 1 gram
• Total Sugar: 2 grams
• Protein: 11 grams

12. Burger King: Ham, Egg and Cheese Croissan'wich

While Burger King’s menu doesn’t offer many healthy fast food breakfast choices, the Ham, Egg and Cheese Croissan'wich works in a pinch as a healthy fast food breakfast order.

It comes with a reasonable 17 grams of protein and is only 370 calories. The use of a croissant in place of more classic fast food breakfast options like biscuits or English muffins also adds a flaky texture without overwhelming the meal with sugar.

However, while this is one of the healthiest items at Burger King, the sodium content is still quite high at 1,030 milligrams. Even when using the 2,300 milligrams of sodium per day guideline, this sandwich provides 45% of your daily allowance (up to 69% if aiming for a maximum of 1,500 milligrams of sodium per day). Yet, it remains a better choice on the breakfast menu compared to the biscuit options, which contain even more sodium and fat.

To make your whole meal a little healthier at Burger King, opt for healthy drinks like black coffee or sparkling water instead of sugary beverages.

Burger King Ham, Egg and Cheese Croissan'wich Nutritional Info

• Calories: 370
• Total Fat: 19 grams
• Saturated Fat: 8 grams
• Sodium: 1,030 milligrams
• Cholesterol: 175 milligrams
• Total Carbs: 30 grams
• Fiber: 1 gram
• Total Sugar: 5 grams
• Protein: 17 grams

13. Einstein Bros. Bagels: Bacon, Avocado, Tomato and Egg White Bagel Sandwich

The Bacon, Avocado, Tomato and Egg White Bagel Sandwich from Einstein Bros. Bagels is a hearty, healthy fast food breakfast option, providing 17 grams of protein and 4 grams of fiber.

While the bacon adds flavor, removing it can significantly reduce sodium and saturated fat content, making the sandwich an even healthier fast food breakfast choice. 

To boost the nutritional value even more, you can also swap the standard bagel for a wholegrain bagel, which offers more fiber. The creamy avocado and fresh tomato add heart-healthy fats and vitamins while also creating a satisfying balance of flavors for your morning meal.

Einstein Bros. Bagels Bacon, Avocado, Tomato and Egg White Bagel Sandwich Nutritional Info

• Calories: 440
• Total Fat: 19 grams
• Saturated Fat: 4.5 grams
• Sodium: 890 milligrams
• Cholesterol: 20 milligrams
• Total Carbs: 47 grams
• Fiber: 4 grams
• Total Sugar: 7 grams
• Protein: 19 grams

14. Starbucks: Turkey Bacon, Cheddar and Egg White Sandwich

Another one of the healthiest fast food breakfast choices found at Starbucks is the Turkey Bacon, Cheddar and Egg White Sandwich, offering 17 grams of protein at just 230 calories. Served on a whole-wheat English muffin, it’s a more nutrient-dense option compared to many other breakfast sandwiches.

The combination of turkey bacon and reduced-fat cheddar keeps the flavor without adding excess fat. While it has 550 milligrams of sodium, it contains less than similar items on the Starbucks menu and is actually one of the best low-sodium fast food breakfast options when looking at all chains and dishes available.

Overall, this is one of the best Starbucks orders for those seeking a quick, protein-packed, healthy fast food breakfast.

Starbucks Turkey Bacon, Cheddar and Egg White Sandwich Nutritional Info

• Calories: 230
• Total Fat: 5 grams
• Saturated Fat: 2.5 grams
• Cholesterol: 20 milligrams
• Carbohydrates: 28 grams
• Dietary Fiber: 0 grams
• Sodium: 550 milligrams
• Total Sugar: 2 grams 
• Protein: 17 grams

15. Jack in the Box: Breakfast Jack

The Breakfast Jack from Jack in the Box is a simple yet satisfying option for those looking for a healthy fast food breakfast. Featuring freshly cracked eggs, grilled ham and melted American cheese on a soft bun, it offers 16 grams of protein and 410 calories.

While the sodium content is on the higher side at approximately 1,180 milligrams per sandwich, this Jack in the Box breakfast dish provides essential nutrients like vitamin B12 and choline, supporting brain health and your central nervous system. The 12 grams of saturated fat may also be an issue for those on low-fat diets, but this can be reduced by removing the cheese. 

It's also one of the healthiest items at Jack in the Box, so if you have to eat at this chain, the Breakfast Jack is a good choice when eaten in moderation compared to heavier breakfast items.

Jack in the Box Breakfast Jack Nutritional Info

• Calories: 410
  
• Total Fat: 25 grams
• Saturated Fat: 12 grams
• Sodium: 1,180 milligrams
• Cholesterol: 240 milligrams
• Total Carbs: 26 grams
• Fiber: 2 grams
• Total Sugars: 3 grams
• Protein: 16 grams

What Is the Healthiest Fast Food Breakfast?

When searching for a healthy fast food breakfast, focus on items that offer lean protein, high fiber and the lowest levels of saturated fat, sodium and sugar. Options like Egg White and Roasted Bell Pepper Sous Vide Egg Bites from Starbucks, which provide 12 grams of protein with only 170 calories, exemplify a nutritious choice and are one of the best choices for those looking for a low-calorie fast food breakfast.

To enhance the health benefits of your breakfast, consider customizing meals by adding fruit and berries or incorporating nuts for healthy fats. Higher-calorie items like croissants or sugary parfaits can still be part of a healthy fast food breakfast when enjoyed in moderation.

By making informed choices, you can enjoy delicious meals at some of the healthiest fast food chains while still prioritizing a balanced diet.

What Is a Healthy Fast Food Breakfast?

When choosing the healthiest fast food breakfast, it's important to understand what makes a healthy breakfast. Ideally, the healthiest breakfast will have a good mix of protein, fiber and some healthy fat.

Calories ideally shouldn't be too low, but should also not be extremely high. For the average person aiming to eat 2,000 calories per day, a breakfast of between 300 and 600 calories is optimal to stay energized and full until lunch.

A healthy fast food breakfast should also have minimal sodium and saturated fat. However, it's important to recognize that this can be challenging when eating fast food. Meal prepping and making a healthy breakfast at home to grab-and-go on busy days is the best choice. But if that's not possible and you must get food on the go, a healthy fast food breakfast will be one with 300 to 500 milligrams of sodium or less and around 5 grams of saturated fat.

If you have to choose a dish with more sodium or saturated fat, this shouldn't be an issue as long as you don't consume this breakfast every day and keep an eye on sodium and saturated fat intake for the rest of the day. 

In today's fast-paced world, finding healthy fast food breakfast options is easier than ever, allowing you to enjoy convenience without sacrificing nutrition. These 15 choices prove that you can start your day on a wholesome note with some of the healthiest fast food breakfast options, even when you're on the go.

And, while most healthy fast food breakfast dishes still contain a little more saturated fat and sodium than something you would make at home, they can fit into a balanced diet when eaten in moderation. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.