12 Healthy McDonald's Breakfast Menu Items Under 500 Calories

This guide will help you order the healthiest breakfast items at McDonald's. I've put together all the best low calorie McDonald's breakfast menu options, including sandwiches, burritos, and even full meals. The best part is that all of the orders are under 500 calories!

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The Healthiest McDonald's Breakfast Items

McDonald's is undoubtedly one of the most popular fast food breakfast places, but it isn't exactly known for offering healthy eating options.

That being said, there are actually quite a few menu items that fit right into a healthy diet if you know what to look for! I took out all of the guesswork by putting together the best breakfast items to get at the Golden Arches, whether you're looking for something low calorie, meat-free, or just a filling and delicious option that's a little more health-conscious.

I've provided a nutritional breakdown for each order using McDonald's nutrition calculator, so check that out if you want to dive a littler deeper. Also, I ordered the list starting with the lowest calorie orders to the highest to make it easy to navigate.

Now, if you're looking to start your day off on the right foot, here are all the best healthy McDonald's breakfast menu items to order!

1. Strawberry Banana Smoothie

Nutritional Info, small:

190 Calories
0.5g Fat
44g Carbs
39g Sugar
3g Fiber
2g Protein

This McCafe staple can make a great breakfast meal replacement smoothie if none of the meat-forward options on their breakfast menu call out to you. Made with strawberries, bananas, and low-fat yogurt, it also happens to be the perfect substitute if you've been craving the discontinued fruit and yogurt parfaits. You can get a small drink for 190 calories, a medium for 240, or a large for 330.

But if you're craving something more tropical, McDonald's also offers a Mango Pineapple smoothie, which has roughly the same number of calories with the same creamy flavor.

2. Egg McMuffin

Nutritional Info:

310 Calories
13g Fat
30g Carbs
3g Sugar
2g Fiber
17g Protein

The healthiest breakfast sandwich option at McDonald's is the egg McMuffin. This healthy breakfast sandwich features a fresh steamed egg round, Canadian bacon, and a slice of American cheese on a buttered and toasted English muffin.

It's also one of the lowest calorie breakfast items and is packed with protein, too.

3. Sausage Burrito

Nutritional Info:

310 Calories
17g Fat
25g Carbs
2g Sugar
1g Fiber
13g Protein

Just like the egg McMuffin, McDonald's sausage burrito is just a little over 300 calories and features some quality protein to fuel your morning.

It's got fluffy scrambled eggs, chunks of pork breakfast sausage, melty cheese, and even a bit of veg in the form of green chiles, tomatoes, and onions, all wrapped in a soft flour tortilla.

4. Fruit and Maple Oatmeal

Nutritional Info:

320 Calories
4.5g Fat
64g Carbs
31g Sugar
4g Fiber
6g Protein

Packed with oatmeal, diced apples, dried cranberries, raisins, and a touch of cream, the fruit and maple oatmeal is a great healthy breakfast option that'll satisfy your sweet tooth at the same time. Not only is it low in calories, it's also low in saturated fat (just 1.5 grams per serving) and one of the highest fiber options on the McDonald's breakfast menu.

A pro-tip here is to ask for the brown sugar on the side instead of mixed into the oatmeal. This helps you control the amount of sugar and cuts down massively on both the sugar and calorie content.

5. Sausage McMuffin

Nutritional Info:

400 Calories
26g Fat
29g Carbs
2g Sugar
2g Fiber
14g Protein

If you love the buttery and chewy English muffins but want something a little meatier for the filling, the sausage McMuffin is a great way to go. It's got buttery toasted English muffins for the bun, a savory breakfast patty, and American cheese.

6. Bacon, Egg, & Cheese McGriddles

Nutritional Info:

430 Calories
21g Fat
44g Carbs
15g Sugar
2g Fiber
17g Protein

This classic breakfast sandwich comes with all the good stuff - thick-cut Applewood smoked bacon, a folded egg, and American cheese on warm griddle cakes sweetened with brown sugar. Although it's low in calories, this breakfast item is a little high in sugar, so you may want to balance it out with black coffee instead of a sweetened drink.

7. Sausage McGriddles

Nutritional Info:

430 Calories
24g Fat
41g Carbs
14g Sugar
2g Fiber
11g Protein

Another great option if you're a fan of McDonald's famous griddle cakes is their sausage McGriddle layered with a savory pork breakfast sausage patty. The great thing about this McGriddle sandwich is that it tastes exactly like a stacked version of the hot cakes and sausage meal, but with about half the calories.

By the way, I have an incredible McGriddle recipe on my other blog, so if you ever want to make your own at home, check that out!

8. Egg McMuffin Meal

Nutritional Info:

455 Calories
21g Fat
49g Carbs
3g Sugar
4g Fiber
19g Protein

This hearty breakfast meal is a filling and satisfying spread, and it manages to be lower in calories than other single offerings on the breakfast menu. It comes with an egg McMuffin, hash browns, and a small premium roast coffee.

McDonald's also offers apple slices as a side, so I highly recommend adding those on for a more balanced meal with extra fiber and nutrients.

9. Sausage Burrito Meal

Nutritional Info:

455 Calories
5g Fat
44g Carbs
2g Sugar
3g Fiber
15g Protein

Another full meal you can have for breakfast at McDonald's is the sausage burrito meal. It has the exact same calories as the egg McMuffin meal, though with a little less protein.

Again, this comes with hash browns and a small coffee, plus a sausage burrito for just under 500 calories total.

10. Bacon, Egg, & Cheese Biscuit

Nutritional Info:

460 Calories
26g Fat
39g Carbs
3g Sugar
2g Fiber
17g Protein

Though this bacon, egg, and cheese biscuit is slightly higher in calories than the McGriddle option, it's also significantly lower in sugar. This biscuit sandwich has just 3 grams of sugar in total compared to the McGriddle's 15 grams.

It comes with Applewood smoked bacon, American cheese, and a folded egg, stacked on a buttermilk biscuit brushed with real butter.

11. Sausage Biscuit

Nutritional Info:

460 Calories
20g Fat
37g Carbs
2g Sugar
2g Fiber
11g Protein

There's nothing like a simple combination of sausage patties and buttery biscuit buns to get you going in the morning. This sausage biscuit is a great on-the-go breakfast and pairs well with some apple slices for a more balanced meal.

12. Sausage McMuffin with Egg

Nutritional Info:

480 Calories
31g Fat
30g Carbs
2g Sugar
2g Fiber
20g Protein

Besides the bread, the main difference between this option and the McGriddle and biscuit versions is the egg. Of the three sausage and egg breakfast sandwiches at McDonald's, the McMuffin is the only one that comes with a steamed egg round instead of a folded egg cooked in butter, making it a good choice if you want to cut back on calories and saturated fat.