Breakfast on the Go

The best fast food breakfast options available.

The breakfast fast food industry has come a long way since the Egg McMuffin made its debut in 1972. Since then, more and more fast food chains have started to offer breakfast items on their menu to keep up with the increasing number of people choosing to grab a bite on the run as they start their day. The question is, “Is it possible to find a healthy fast food breakfast?” This question may have once seemed like a joke, but nowadays there actually are a few healthy options to choose from.

As you consider what to order for breakfast, keep in mind that a healthy breakfast should include both fiber to fill you up and protein to provide lasting energy. Additionally, it should be low in sugar, sodium, white four, and saturated fat. Sadly, this means it’s time to release the hold that donuts, fried chicken, biscuits, and sausage may have on your morning routine.

Taking a look at the nutrition information of a few of the more popular fast food breakfast options, here are your best bets for a healthy meal on the go.


Along with your coffee, why not grab a bite to eat? Starbucks offers several healthy breakfast options. If you’re in the mood for something sweet, try the low-fat bran muffins, the reduced-fat cranberry apple muffins, the low-fat oat fruit scone, or the reduced-fat cinnamon swirl coffee cake, each under 400 calories.

Just make sure you choose the low-fat kind (each store offers different varieties).
Want more fiber and protein? Choose the spinach roasted tomato, feta, and egg wrap or the protein artisan snack plate that comes with a hard-boiled egg, apple slices, cheese, whole-grain bread, and fruit.


Subway is known for its fresh, healthy sandwich options. Their egg white and cheese sandwich on a muffin or flatbread are two examples of healthy breakfast choices. Made with egg whites, ham, cheese, and your choice of veggies, all piled on an English muffin or flatbread, these sandwiches contain fewer than 200 calories. Add a side of apple slices or yogurt if you’re still hungry.


Contrary to popular belief, you can find a healthy breakfast at McDonald’s. Their fruit and maple oatmeal comes with apples, dried fruit, a little cream, and a sprinkle of brown sugar, all for fewer than 300 calories.

The Egg McMuffin also isn’t too bad a choice if you’re in the mood for eggs. Around 300 calories, this egg sandwich has 12 grams of fat and 820 milligrams of sodium.

Panera Bread

Another option for a healthy breakfast on the go is the breakfast power sandwich from Panera Bread. High in protein, fiber (when made on whole-grain bread), vitamins, and minerals, this yummy sandwich is made with egg, white cheddar, and lean ham. It may be high in sodium (830 milligram) due to the ham, but it only adds 300 calories to your daily intake and contains 22 grams of protein to keep you energized until lunch.

Making Wise Choices

Biscuits drowned in gravy, sausage and bacon, hotcakes smothered in butter and syrup, and donuts and bagels can be hard to resist. Hence why eating fast food for breakfast on a regular basis can easily take you down a dangerous road. While the majority of foods offered at fast food restaurants aren’t good for your waistline, your blood pressure, or your cholesterol level, you can still eat healthy if you make wise decisions and pick breakfast foods on the go that may not be your first choice. While you may later regret downing a loaded breakfast burrito, you will never regret making the right choice for your waistline and health.



Allan Alguire

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