In the rush of busy mornings, finding the time or resources to cook breakfast can be a challenge. In such situations, a fast-food breakfast sandwich becomes a convenient grab-and-go option, often the best or even the only choice available. However, blindly ordering from the menu can lead to unhealthy selections. To make smarter choices, it's crucial to be prepared. Understanding the best and worst options offered by fast-food establishments empowers you to plan ahead and opt for healthier alternatives as you join the ranks of early risers.
Mastering the Art of Selection
When it comes to choosing a fast-food breakfast sandwich, there are a few key factors to consider. Aim for options that clock in at fewer than approximately 450 calories. Since most individuals tend to consume heartier lunches and dinners, it's wise to reserve the majority of your calorie intake for those meals. Strive for a balance between carbohydrates and protein while keeping saturated fat and sodium within reasonable limits. Enhance the nutritional value of your meal by pairing your sandwich with a serving of fruit or yogurt for added balance and nutrient density.
1) Starbucks Spinach, Egg White & Feta Wrap
Per serving: 290 calories, 8g fat, 840mg sodium, 34g carbs, 20g protein This vegetarian wrap combines egg whites, spinach, feta cheese, and sun-dried tomato cream cheese in a whole-wheat wrap. It's a convenient and nutritious choice with reasonable calories and high protein content.
2) Dunkin's Egg & Cheese Sandwich
Per serving: 460 calories, 13g fat, 1,010mg sodium, 66g carbs, 19g protein A simple egg and cheese sandwich served on an English muffin, this option is readily available at Dunkin' locations and offers a filling breakfast on the go.
3) Subway's Egg White and Cheese Flatbread
Per serving: 350 calories, 11g fat, 870mg sodium, 44g carbs, 18g protein Subway's 6-inch egg and cheese sandwich on flatbread provides a straightforward choice with lower calorie content compared to other fast-food breakfast options.
4) Chick Fil-A's Egg White Grill
Per serving: 290 calories, 8g fat, 1,000mg sodium, 29g carbs, 27g protein Ideal for those seeking lean protein, this grilled chicken, egg white, and American cheese sandwich on a toasted English muffin is a satisfying and healthier option.
5) McDonald's Egg McMuffin
Per serving: 310 calories, 13g fat, 770mg sodium, 30g carbs, 17g protein Featuring an egg, Canadian bacon, and American cheese on an English muffin, this classic breakfast sandwich provides reasonable calorie content. Pair it with fruit or yogurt for a balanced meal.
6) Starbucks' Turkey Bacon, Cheddar, & Egg White Sandwich
Per serving: 230 calories, 5g fat, 560mg sodium, 28g carbs, 17g protein A popular choice among college students, this sandwich includes sizzling turkey bacon, egg whites, and reduced-fat white cheddar cheese on a wheat English muffin.
7) Panera's Avocado, Egg White, Spinach, & Cheese on Sprouted Grain Bagel Flat
Per serving: 350 calories, 14g fat, 680mg sodium, 39g carbs, 19g protein For a well-balanced breakfast, try this egg white sandwich with aged white cheddar cheese, avocado, spinach, and tomato on a sprouted grain bagel flat.
Now, let's turn our attention to the worst fast-food breakfast sandwiches you should avoid:
1) Burger King's Double Sausage, Egg, & Cheese Croissan'wich
Per serving: 720 calories, 54g fat, 1,620mg sodium, 31g carbs, 39g protein This overloaded Croissan'wich with double sausage patties, eggs, and American cheese on a croissant exceeds recommended limits for saturated fat and sodium.
2) Dunkin's Bacon Sourdough Breakfast Sandwich
Per serving: 650 calories, 32g fat, 1,360mg sodium, 58g carbs, 31g protein Loaded with bacon and white cheddar cheese on sourdough toast, this sandwich is high in calories, saturated fat, and sodium.
3) Chick-Fil-A's Hash Brown Scramble Burrito
Per serving: 700 calories, 40g fat, 1,770mg sodium, 51g carbs, 34g protein This burrito, filled with sliced chicken nuggets, hash browns, scrambled eggs, and cheese, surpasses recommended daily intake for saturated fat and sodium.
4) Panera's Sausage, Scrambled Egg, & Cheese on Asiago Bagel
Per serving: 820 calories, 51g fat, 1,300mg sodium, 58g carbs, 33g protein With sausage, scrambled egg, American cheese, and garlic aioli on an Asiago bagel, this sandwich is high in calories, saturated fat, and sodium.
5) Starbucks' Bacon, Sausage & Egg Wrap
Per serving: 640 calories, 33g fat, 1,090mg sodium, 58g carbs, 28g protein Featuring double-smoked bacon, pork sausage, scrambled eggs, and cheddar cheese in a flour tortilla, this wrap is high in saturated fat and sodium.
6) Wendy's Breakfast Baconator
Per serving: 710 calories, 48g fat, 1,740mg sodium, 37g carbs, 33g protein Made with grilled sausage, American cheese, bacon, and an egg smothered in Swiss cheese sauce, this sandwich is exceptionally high in saturated fat.