Ordering a healthy breakfast at your favorite fast food restaurant might seem impossible, but it's easier than you think. With options ranging from McDonald's to Starbucks and everything in between, this list has all the healthiest fast food breakfast options you can order. Plus, all of them are low in calories too. In fact, each order has under 420 calories, but most have 300 calories or less.
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The Best Healthy Breakfast Fast Food Options
Fast food restaurants are known for being quick, convenient, and pretty tasty, but they definitely aren't the first place you'd think to look for a healthy breakfast.
However, you might be surprised to know how many great options there actually are! And this list is proof of that. This list has 20 of the healthiest breakfast items from all your favorite fast food chains. There are things like breakfast sandwiches, oatmeal topped with fresh fruit, wraps, and even smoothies on it. So, no matter what you're in the mood for, you'll find it here.
Plus, as I already mentioned, everything on this list has under 420 calories, and most of the options are packed with a good balance of healthy fats, fiber, and protein.
Now, before we go any further, I just want to point out that everyone's definition of "healthy" is going to be different. So, for the sake of this list, I'm defining healthy fast food breakfast orders as ones that have the lowest amount of calories. In my opinion, it's just the most unbiased way of structuring it.
Anyway, with all that said, let's not waste any more time; let's dive into things!
The Healthiest Fast Food Breakfast Orders
1. Starbucks Egg White & Roasted Red Pepper Egg Bites
Nutritional Info:
- 170 Calories
- 8g Fat
- 11g Carbs
- 12g Protein
It's no surprise these popular egg bites from Starbucks top our list of healthy fast food breakfast options. These light and fluffy sous vide-style eggs are made with cage-free egg whites, roasted red pepper, Monterey Jack cheese, and spinach. They're the perfect breakfast option for those looking for a quick, filling meal that's low in calories and high in protein.
Even better, Starbucks offers additional healthy flavors like the veggie-loaded kale and mushroom egg bites or bacon and gruyere egg bites for something even more savory.
2. Tim Hortons Homestyle Oatmeal
Nutritional Info:
- 210 Calories
- 3g Fat
- 44g Carbs
- 6g Protein
Next on the list of healthy breakfast fast food options is a classic old-fashioned oatmeal that you can get from Tim Hortons. These slow-cooked whole-grain oats can be ordered plain, with maple syrup, or with mixed berries.
You can get a small serving at just 210 calories or a larger bowl at 320 calories. If you want to cut down on calories, be sure to order it plain without milk.
3. Starbucks Turkey Bacon, Cheddar & Egg White Sandwich
Nutritional Info:
- 230 Calories
- 5g Fat
- 28g Carbs
- 17g Protein
With melty cheddar cheese, egg whites, and crisp turkey bacon on a wheat English muffin, this is one of the lowest calorie breakfast sandwich options you can get at a fast food restaurant. Not to mention it's also one of the most delicious!
This sandwich is basically a classic bacon, egg, and cheese but with some equally tasty, low fat swaps that keep the whole thing at just 230 calories. Honestly, it's the perfect thing to pair with any of the drinks on my low calorie Starbucks list.
4. Panera Bread Greek Yogurt with Mixed Berries Parfait
Nutritional Info:
- 240 Calories
- 8g Fat
- 27g Carbs
- 15g Protein
This fresh fruit parfait from Panera is the perfect healthy breakfast for anyone with a sweet tooth. It features creamy non-fat greek yogurt sweetened with honey and topped with whole grain maple butter pecan granola, strawberries, and blueberries.
It's a beyond tasty breakfast option that's packed with probiotics, healthy fiber, and wholesome ingredients, all for under 250 calories! For more healthy Paner orders, check out my low calorie Panera list.
5. Chick-Fil-A Greek Yogurt Parfait
Nutritional Info (with granola topping):
- 270 Calories
- 9g Fat
- 36g Carbs
- 13g Protein
Another delicious yogurt parfait option is the one from Chick-Fil-A's breakfast menu. It's made with organic vanilla bean Greek yogurt and fresh berries for a light and satisfying option. Now, it comes with options for either cookie crumbs or harvest nut granola as a topping. If you want to save even more calories, you'll want to order it with no cookie crumbs or harvest nut granola.
By the way, if you love Chick-Fil-A and are looking for some low calorie lunch or dinner options, definitely check out my low calorie Chick-Fil-A list! It's got over 14 incredible options on it.
6. Sonic Bacon Jr. Breakfast Burrito
Nutritional Info:
- 270 Calories
- 14g Fat
- 22g Carbs
- 13g Protein
Next to breakfast sandwiches, you can't name a more quintessential fast food breakfast option than a cheesy breakfast burrito! And Sonic makes a pretty darn delicious one with just 270 calories.
You can also get the sausage option for 20 calories more. Or, if you're in the mood for a bigger breakfast, Sonic's regular-sized burrito with ham is 440 calories.
7. Chick-Fil-A Egg White Grill
Nutritional Info:
- 290 Calories
- 8g Fat
- 30g Carbs
- 26g Protein
Chick-Fil-A's Egg White Grill is my personal favorite healthy fast food breakfast order on the list. It's also one of the highest in protein - it packs a whopping 26 grams of protein.
This sandwich is comprised of flavorful grilled chicken, a folded egg white, melty American cheese, and a toasted English muffin. So it isn't just a protein powerhouse, but it's crazy delicious too!
By the way, if you ask for no cheese on your breakfast sandwich, you'll save yourself 50 calories. That means your order will come out to under 250 calories.
Not too shabby, eh?!
8. Starbucks Spinach, Feta & Egg White
Nutritional Info:
- 290 Calories
- 8g Fat
- 34g Carbs
- 20g Protein
Another tasty option from Starbucks' breakfast menu is this flavorful and filling wrap. It's made with egg whites, spinach, feta cheese, and sun-dried tomato cream cheese, and a whole wheat wrap.
It's a delicious portable breakfast with healthy ingredients that you can feel good about eating, and it has less than 300 calories.
9. Jamba Juice Protein Berry Workout Smoothie
Nutritional Info:
- 300 Calories
- 1g Fat
- 52g Carbs
- 19g Protein
I love having a protein shake in the morning - specifically my weight loss Oreo shake - but this protein smoothie from Jamba Juice is my go-to when I'm out and about. It's made with vanilla soy milk, strawberries, bananas, and whey protein, and it packs almost 20 grams of protein!
It honestly always keeps me full and satisfied until lunch and it's easily one of my favorite on-the-go healthy fast food breakfast options on the list.
10. Chick-Fil-A Bacon, Egg, & Cheese Muffin
Nutritional Info:
- 310 Calories
- 14g Fat
- 29g Carbs
- 16g Protein
The bacon, egg, and cheese muffin from Chick-Fil-A is another super tasty low calorie breakfast option they serve. The bacon version has just 310 calories, while the chicken, egg, & cheese sandwich has 420 calories and is a good option if you want something with more high protein.
If you love a good old-school fast food breakfast sandwich, then this is option is sure to satisfy those cravings. With applewood smoked bacon, a fluffy folded egg, and melty American cheese on a multigrain English muffin, it's the complete package! By the way, if you want to give some more low calorie Chick Fil A options a try, check out my low calorie Chick Fil A list.
11. McDonald's Egg McMuffin
Nutritional Info:
- 310 Calories
- 13g Fat
- 30g Carbs
- 17g Protein
This McDonald's Egg McMuffin is a breakfast menu classic. It's comprised of a whole egg round, Canadian bacon, American cheese, and a buttered English muffin.
Every bite of this sandwich is pure nostalgia, and it's actually the healthiest breakfast item on McDonald's menu. It's also one of McDonald's lowest calorie menu items in general, clocking at just 310 calories.
By the way, if you're looking for more healthy McDonald's menu options to order, I highly recommend checking out my healthy McDonald's breakfast for more breakfast options and my low calorie McDonald's list for other menu items!
12. McDonald's Sausage Burrito
Nutritional Info:
- 310 Calories
- 17g Fat
- 25g Carbs
- 13g Protein
Another tasty breakfast option from McDonald's is their sausage burrito. It's got juicy pork sausage bites, fluffy scrambled eggs, green chiles, onion, and cheese all wrapped up in a soft flour tortilla.
Plus, just like the egg mcmuffin, this sausage burrito has just 310 calories!
13. Burger King Egg & Cheese Croissan'wich
Nutritional Info:
- 311 Calories
- 17g Fat
- 27g Carbs
- 11g Protein
This one-of-a-kind option from Burger King features a toasted croissant bun, bacon, eggs, and cheese. It's easily my favorite healthy Burger King Breakfast option on the list - I used to eat these sandwiches bunch as a kid, so there's a ton of nostalgia for me with 'em.
Not to mention, the buttery, flaky pastry just makes a truly tasty pairing with the bacon, eggs, and cheese filling - and for 311 calories you can't beat it.
By the way, you can order this breakfast sandwich with bacon or ham for 412 calories if you want to add more protein to your breakfast.
14. Mcdonald's Fruit & Maple Oatmeal
Nutritional Info:
- 320 Calories
- 4.5g Fat
- 64g Carbs
- 6g Protein
If you want to satisfy your sweet tooth at McDonald's, you can skip their more calorie-heavy offerings and opt for their whole grain oatmeal instead.
The oats are cooked with a bit of cream and brown sugar, and then they're loaded with sliced red and green apples, dried cranberries, and raisins. It's fruity, creamy, and slightly sweet and basically tastes like having dessert for breakfast! For a homemade version of this delicious healthy breakfast option, check out my McDonalds oatmeal recipe.
15. Wendy's Classic Bacon, Egg, & Cheese Sandwich
Nutritional Info:
- 320 Calories
- 17g Fat
- 25g Carbs
- 18g Protein
Another healthy fast food breakfast sandwich is the Classic Bacon, Egg, and Cheese from Wendy's. It's comprised of a fresh-cracked egg, crispy applewood smoked bacon, and melty cheese on a toasted muffin, and best of all, it has just 320 calories. That makes it the lowest calorie breakfast option on Wendy's menu.
16. Taco Bell Cheesy Toasted Breakfast Burrito
Nutritional Info:
- 340 Calories
- 17g Fat
- 38g Carbs
- 10g Protein
This hearty breakfast burrito combines a flour tortilla with sausage, scrambled eggs, and nacho cheese sauce. To make it a little "healthier", I recommend making it "fresco". This substitutes the cheese sauce with diced tomatoes, and you'll save around 73 calories by doing that.
Also, just so you know, if sausage isn't your thing, you can swap it out with bacon, and the calories will stay the same on it - it'll still have 340 calories.
17. Panera Bread Avocado, Egg White, and Spinach Sandwich
Nutritional Info:
- 350 Calories
- 14g Fat
- 39g Carbs
- 19g Protein
This veggie-filled bagel sandwich has folded egg whites, fresh spinach, sliced tomatoes, white cheddar, and avocado layered on a sprouted grain bagel flat. It's a filling meal and a balanced source of fiber, healthy fats, and protein, making it one of the healthiest fast food breakfast options you can get on any fast food menu!
18. Burger King Breakfast Burrito Jr.
Nutritional Info:
- 350 Calories
- 20g Fat
- 26g Carbs
- 15g Protein
This compact breakfast burrito has all the classic breakfast staples and is a super filling option with just 350 calories for the whole thing. It's got scrambled eggs, sausage, American cheese, and crunchy hash browns all wrapped up in a flour tortilla.
Just make sure to order it with no creamy spicy sauce, as the sauce adds over 50 calories to it.
19. Panera Bread Steel Cut Oatmeal with Strawberries
Nutritional Info:
- 370 Calories
- 15g Fat
- 52g Carbs
- 8g Protein
If you're craving something sweeter, another must-try healthy breakfast order at Panera is their steel-cut oatmeal. It's a deliciously sweet breakfast that'll satisfy any dessert lover.
It features perfectly cooked oats topped with fresh strawberries, roasted pecans, and a cinnamon crunch topping. And it packs all that deliciousness in for just 370 calories.
20. Chick-Fil-A Hash Brown Scramble Bowl (with Grilled Filet)
Nutritional Info:
- 410 Calories
- 26g Fat
- 15g Carbs
- 30g Protein
Chick-Fil-A's Hash brown Scramble Bowl is another healthy breakfast fast food option worth exploring - especially since it packs so much protein. The standard order combines hash browns with scrambled eggs, a blend of Monterey Jack and cheddar cheeses, and crispy chicken. However, I recommend substituting the breaded chicken for the grilled chicken filet when you order it - it saves you over 60 calories if you do.
Also, just so you know, you can order the scramble bowl without hash browns, and you'll save a bunch of calories if you do. In fact, if you order a grilled filet and skip the hash browns, your bowl will have just 260 calories while still packing nearly 30 grams of protein.
21. Starbucks Impossible Breakfast Sandwich
Nutritional Info:
- 420 Calories
- 22g Fat
- 36g Carbs
- 21g Protein
Finish off our healthy fast food breakfast list is the famous vegetarian breakfast sandwich from Starbucks.
It's the highest protein option if you're a vegetarian and want to enjoy a sausage, egg, and cheese breakfast sandwich. It features a plant-based Impossible Sausage patty, topped with a fried sunny-side-up egg and aged cheddar cheese on a ciabatta bun for a well-balanced breakfast.
My Final Thoughts
Well, those are all the healthiest fast food breakfast options you can order right now! At least the top 20.
While cooking a healthy homemade breakfast is always the best option, it's not always realistic, especially if you have a busy schedule or are traveling. Anyway, I hope this list gave you some healthy fast food breakfast options to try out the next time you're in a pinch!
As always, if you order anything from this list, or if you have a favorite healthy fast food breakfast meal I forgot to mention, be sure to leave a comment below and let me know!
More Healthy Fast Food Lists
If you want even more low calorie recommendations from your favorite fast food chains, I have a bunch of lists on the blog that breakdown the full menu.
Give these a look next:
- Low calorie Burger King
- Low calorie Wendy's
- Low calorie Dunkin Donuts
- Low calorie Subway
- Low calorie Chipotle
- Fast food grilled chicken sandwiches
Oh, and don't forget to give my YouTube, Instagram, and TikTok pages a look for some healthy and delicious recipes. I post new ones on them all the time!
Love these ideas!