While fast food restaurants might not be the healthiest place to get a balanced breakfast, there are some meals that are healthier than others. If you don’t have the time to meal prep or whip something up on a weekday morning, these are the healthiest fast food breakfast items from popular chains to keep you satisfied and fuelled all day long. Put down the blueberry muffin and opt for one of these satiating options instead.
1. Wendy’s Oatmeal Bar
With 270 calories and only 4g of saturated fat, this Wendy’s oatmeal bar is a way better decision than a Frostie from this chain. Paired with milk or a coffee, this oatmeal bar works best with a fresh piece of fruit like an apple and can provide whole grains, fruit and protein all in one, making for a fulfilling breakfast without the sugar crash.
2. Starbucks Rolled & Steel Cut Oatmeal with Blueberries
Oatmeal is always a healthy breakfast choice, and Starbucks is a step up the ladder of fast food retailers with health-conscious choices like this. All the ingredients promote soluble fiber to keep you regular, and it also contains fresh almonds and blueberries, which are filled with antioxidants.
3. Chick-fil-A Yogurt Parfait
This chain sells more than fried chicken sandwiches, and dieticians say their yogurt parfaits are surprisingly nutrient-dense. With a total of 270 calories and just 3.5 grams of saturated fat, it contains yogurt, granola and fruit in one, which all have essential nutrients. A light meal choice for busy weekday mornings, it is slightly high in sugar but is still a balanced meal.
4. Starbucks Spinach, Feta & Egg White Wrap
If you don’t have a sweet tooth, this egg white, cheese and spinach in a whole wheat wrap might be more up your alley. With only 5 grams of sugar and less than 300 calories, this is one of the most nutritious options on our list that also makes a very portable to-go meal whether you’re at work or on your daily commute.
5. Panera Bread Greek Yogurt with Mixed Berries Parfait
Unlike the Starbucks parfait, there’s more than just blueberries in this parfait. Instead, it’s a hearty blend of blueberries and strawberries alongside sunflower and pumpkin seeds, which provide magnesium and copper. These minerals are essential for the body to absorb, and the parfait is also lower in sugar than some others, with a total of 17 grams of sugar.
6. Starbucks Turkey Bacon, Cheddar & Egg White Salad
While the spinach and egg white meal might be ideal for vegetarians or non-meat eaters, carnivores might enjoy the smokey flavor of the turkey bacon in this sandwich, which contains only 5 grams of fat and a meager amount of saturated fats.
7. Panera Bread’s Chipotle Chicken, Scrambled Egg, & Avocado Wrap
A fantastic alternative to Panera Bread’s Greek Yogurt Parfait is their flavor-packed chipotle chicken, egg and avocado wrap. With ingredients that you’d use at home, this wrap is packed with veggies, fiber and protein, which the majority of fast-food breakfast offerings don’t have. With a whopping 29 grams of protein and a total of 470 calories, this wrap will ensure you don’t experience that late-afternoon burn-out.
8. Starbucks Lentils & Vegetable Protein Bowl With Brown Rice
A versatile breakfast or lunch, this protein bowl will keep your stomach full and happy for hours. With the highest calorie count out of all the fast food breakfasts at 650 calories, it’s high in healthy fats but also packs in a generous 80 grams of carbs. Dieticians approve of and recommend this meal since it’s high in plant-based proteins. The majority of ingredients are allergy-friendly and unprocessed.
9. McDonald’s Fruit & Maple Oatmeal
McDonald’s sells more than pancakes and BLT egg bagels for breakfast. Their secret weapon to eating healthy is the Fruit & Maple Oatmeal, which is the perfect way to warm up on a cool morning. With raisins, two kinds of apples and cranberries, this breakfast is also jam-packed with whole-grain oats which can curb cravings throughout the day. It’s high in fiber but low in calories, which checks all our boxes.
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