The 8 Healthiest Fast-Food Breakfast Sandwiches, According to Dietitians

Although it is up for some debate, breakfast has long held the title of most important meal of the day. But many of us are too pressed for time to make breakfast at home on the regular. While many fast-food breakfast options can be quite high in added sugar, saturated fat and sodium, the drive-thru can be better than the alternative. Skipping breakfast can lead to low energy, food cravings, lower metabolism and more. Not the best way to set yourself up for a productive day, if you ask us!

The good news is that many popular fast-food restaurants offer some healthier options. When grabbing breakfast on the go, make sure that your pick provides a balance of carbs, protein and fiber so that your breakfast actually keeps you feeling full and satisfied. Of these three nutrients, fiber is the hardest to come by when ordering a fast-food breakfast. Score a couple of extra grams of fiber by asking for a whole-grain option and/or add vegetables, when they're available, or pair your order with some fresh fruit. One caveat: Many of these are higher in sodium than we typically recommend, so think of them as occasional rather than everyday meals. And if you’re watching your sodium intake, balance your day with lower-sodium choices.

One menu item that you can usually count on to provide a more balanced meal? Breakfast sandwiches. And to help you choose, we rounded up the top eight options recommended by dietitians. 

Starbucks

If getting your caffeine fix at Starbucks is already a part of your morning routine, you’re in luck. This popular coffee chain has a couple of healthier breakfast sandwich options on the menu.

Turkey Bacon & Egg White Sandwich

Not only is this sandwich packed with flavor, but “the 17 grams of protein that it provides will help you stay full longer and balance blood sugar throughout the morning,” says Vanessa Imus, M.S., RDN, in Bothell, Washington. Sip on a 12-ounce latte along with it for a balanced breakfast that is still under 400 calories.

Nutrition information: 230 calories, 5 g total fat, 2.5 g saturated fat, 20 mg cholesterol, 560 mg sodium,  28 g carbohydrates, 3 g fiber, 2 g total sugars, 17 g protein

Spinach, Feta & Cage-Free Egg White Wrap

This simple wrap packs 20 grams of protein into just 290 calories. “It's also filled with veggies and whole grains for a great vegetarian meal on the go,” shares Lauren Harris-Pincus, M.S., RDN, and author of The Everything Easy Pre-Diabetes Cookbook. She suggests pairing it with a banana or other fruit for a balanced plant-forward meal.

Nutrition information: 290 calories, 8 g total fat, 3.5 g saturated fat, 20 mg cholesterol, 840 mg sodium, 34 g carbohydrates, 3 g fiber, 5 g total sugars, 20 g protein

Einstein Bros. Bagels

Garden Avocado Egg Sandwich 

Who doesn’t love a bagel with cream cheese? Unfortunately, it lacks the protein needed to sustain your energy levels all morning. If the bagel shop is on your route to work, consider making it into a sandwich. 

Jillian Sampaio, RD, LDN, says her go-to breakfast order at Einstein Bros. Bagels is their Garden Avocado Egg Sandwich. “It offers 18 grams of protein and 3 grams of fiber with a mix of veggies and healthy fats. This combo keeps you feeling full and supports stable blood sugars, fueling your day without energy crashes.” When placing your order, she suggests choosing the honey whole wheat or ancient grain bagel to boost the fiber content and opting for one of their "thin" bagel options for a lower-calorie sandwich. To score even more protein, Sampaio recommends adding either an extra egg or egg whites. 

Nutrition information: 500 calories, 20 g total fat, 4 g saturated fat, 190 mg cholesterol, 950 mg sodium, 63 g carbohydrates, 3 g fiber, 8 g total sugars, 18 g protein

Subway

Black Forest Ham, Egg & Cheese Sandwich 

Subway may be a go-to stop for many at lunchtime, but it might be time to explore their breakfast menu as well. Katie Schimmelpfenning, RD, LD, says this one is her top pick since it is packed with 23 grams of protein. She suggests adding spinach and tomatoes to boost your daily veggie intake and fiber too.

Nutrition information (on artisan flatbread with egg white): 390 calories, 12 g total fat, 4 g saturated fat, 25 mg cholesterol, 1,110 mg sodium, 45 g carbohydrates, 3 g fiber, 4 g total sugars, 23 g protein

Dunkin'

Wake Up Wrap

Although it can be tempting to just grab a doughnut with your coffee at Dunkin', for more staying power you want a breakfast with adequate protein. Bess Berger, RDN, CDN, recommends the Wake Up Wrap, which includes egg, cheese and your choice of breakfast meat. "It makes for a good on-the-go breakfast that you don't have to prep yourself and you don't feel like you threw away your whole day of eating healthy," Berger says.

While turkey sausage may sound like the healthiest choice, you may want to consider getting it with bacon—it’s lower in saturated fat and sodium than the other options. 

Nutrition information (with bacon): 220 calories, 13 g total fat, 4 g saturated fat, 105 mg cholesterol, 590 mg sodium, 15 g carbohydrates, 0 g fiber, 1 g total sugars, 10 g protein

Turkey Sausage, Egg & Cheese Breakfast Sandwich

Jessie Hulsey, RD, LD, is a fan of this one, saying it’s “a delicious and nutritious option for those looking for a wholesome fast-food breakfast sandwich. Packed with a satisfying 23 grams of protein and 39 grams of carbohydrates, this flavorful sandwich fuels your morning and keeps you satisfied.”

Nutrition information: 470 calories, 25 g total fat, 8 g saturated fat, 215 mg cholesterol, 1,080 mg sodium, 39 g carbohydrates, 1 g fiber, 4 g total sugars, 23 g protein

Panera

Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

When it comes to fast food, Panera stands out for offering seasonal options that often feature fresh ingredients. Wan Na Chun, M.P.H., RD, CPT, likes this high-protein option. 

“Each sandwich contains 19 grams of protein per serving, which provides a great protein boost in the morning. Additionally, this breakfast packs a punch of fiber from the multigrain bagel, which is great for staying fuller for longer and overall digestive health.” Harris-Pincus also gives this sandwich bonus points for the inclusion of veggies, which can be hard to find in most fast-food breakfasts.

Nutrition information: 340 calories, 14 g total fat, 5 g saturated fat, 20 mg cholesterol, 730 mg sodium, 36 g carbohydrates, 6 g fiber, 3 g total sugars, 19 g protein

Chick-fil-A

Egg White Grill Breakfast Sandwich

Another protein-packed option can be found at Chick-fil-A. Served on an English muffin and made with grilled chicken, egg white and American cheese, this sandwich provides an impressive 28 grams of lean protein for only 300 calories. “Enjoy the Egg White Grill with a side of fresh fruit for a healthy breakfast on-the-go,” says Mandy Tyler, M.Ed., RD, CSSD, LD.

Nutrition information: 300 calories, 8 g total fat, 4 g saturated fat, 65 mg cholesterol, 1,020 mg sodium, 31 g carbohydrates, 2 g fiber, 2 g total sugars, 28 g protein

Bottom Line

In an ideal world, you could sit down and enjoy a healthy homemade breakfast every day. We know that isn’t reasonable, and fast food is a convenient option for fitting breakfast into a busy schedule. Although it can be difficult to find balanced breakfast options when you are stopping at the drive-thru on the way to work, it’s not impossible. Our go-to fast-food breakfast item is the breakfast sandwich, since it is usually packed with enough protein to keep you full all morning. One thing to keep in mind is that fast-food breakfasts are often lacking in fiber, so pair your sandwich with some fresh fruit.