"Breakfast often claims the title of the day's most crucial meal, offering the essential energy and nutrition required until lunchtime arrives. Moreover, the choices made during breakfast can have a substantial impact on weight management, heart health, and cognitive function.
While opting for fresh fruits, wholesome Greek yogurt, and whole-grain oats is a well-known strategy for promoting overall health, it's worth noting that you can also make nutritious breakfast selections when dining out. Navigating the extensive menus of chain restaurants can be challenging, especially with conflicting nutritional information circulating in the media. That's where we step in.
We've compiled a list of the 14 healthiest breakfast options available at well-known chain restaurants across the country. Whether you find yourself in the Southeast at Waffle House, on the West Coast at Coco's Bakery, or in Northern and Rust Belt states at Canadian chain Tim Hortons, we've got you covered.
Next time you dine out for breakfast and aim to maintain a healthy eating regimen, ordering will be a breeze. Discover the healthiest breakfast choices to consider when dining at a chain restaurant by reading on."
1) First Watch Power Wrap
Calories: 510 | Fat: 13g (Saturated Fat: 5g) | Sodium: 1470mg | Carbs: 58g (Fiber: 3g, Sugar: 4g) | Protein: 37g
At First Watch, known for its fresh and diverse menu, the Power Wrap takes the nutritional spotlight. This wrap bursts with veggies like spinach, crimini mushrooms, and pico de gallo, while lean turkey and egg whites contribute a substantial 37 grams of protein. Encased in a flavorful tomato basil tortilla and served with a side of seasonal fruit, the Power Wrap checks all the nutritional boxes without sacrificing taste.
2) Denny's Loaded Veggie Omelet
Calories: 450 | Fat: 33g (Saturated Fat: 11g) | Sodium: 600mg | Carbs: 8g (Fiber: 2g, Sugar: 4g) | Protein: 29g
Amidst a sea of high-fat and sugar-laden options, Denny's Loaded Veggie Omelet stands out. This omelet, available with egg whites if you prefer, brims with spinach, sautéed mushrooms, bell peppers, onions, tomatoes, and Swiss cheese for an extra calcium boost. Pair it with fresh fruit instead of greasy hash browns, and you've got a well-balanced breakfast.
3) IHOP Plant-Based Sausage Power Combo
Calories: 400 | Fat: 18g (Saturated Fat: 5g) | Sodium: 770mg | Carbs: 37g (Fiber: 9g, Sugar: 22g) | Protein: 25g
Keeping meat consumption in check is a wise choice, even if you're not a vegetarian. The US Department of Health and Human Services recommends moderation, and IHOP's Plant-Based Sausage Power Combo provides a balanced alternative. Served with scrambled egg whites, fruit, and multigrain toast (opt for fiber-rich multigrain over pancakes), this meal won't leave you feeling sluggish.
4) Starbucks Spinach, Feta, and Egg White Wrap
Calories: 290 | Fat: 8g (Saturated Fat: 3.5g) | Sodium: 840mg | Carbs: 34g (Fiber: 3g, Sugar: 5g) | Protein: 20g
When you're in need of a quick morning bite alongside your coffee, Starbucks' Spinach, Feta, and Egg White Wrap comes to the rescue. Unlike baked goods, this wrap packs 20 grams of protein with low sugar content. It'll keep you satisfied until lunchtime, and research in the British Journal of Nutrition suggests that eating breakfast before your coffee can help manage blood sugar levels.
5) Tim Hortons Avocado Toast
Calories: 190 | Fat: 10g (Saturated Fat: 1.5g) | Sodium: 390mg | Carbs: 22g (Fiber: 4g, Sugar: 0g) | Protein: 4g
Popular in the Rust Belt and Northeastern states, Tim Hortons offers a family-favorite quick dining experience. Their avocado toast, which has gained popularity in recent years, is a smart choice. Avocado is rich in vitamin K for bone health, fiber for gut health, and heart-healthy omega-3 fatty acids. Plus, avocados are simply delicious.
6) Another Broken Egg Skinny Shrimp Benny
Calories: 580 | Fat: 25g (Saturated Fat: 6g) | Sodium: 1890mg | Carbs: 37g (Fiber: 2g, Sugar: 3g) | Protein: 33g
At Another Broken Egg, you'll experience the cozy charm of a neighborhood diner within a national chain. While the name "skinny" doesn't necessarily guarantee overall health, the Skinny Shrimp Benny impresses with its generous 33 grams of protein. This spin on the classic Benedict features iodine-rich shrimp and a medley of veggies like mushrooms and peppers atop delectable focaccia bread. Be mindful of the sodium content, thanks to the velouté sauce, by limiting diuretics like coffee and staying well-hydrated.
7) Marie Callender's Oatmeal (Without Brown Sugar) and Turkey Sausage
Calories: 490 | Fat: 17g (Saturated Fat: 5g) | Sodium: 650mg | Carbs: 57g (Fiber: 6g, Sugar: 25g) | Protein: 22g
Marie Callender's, renowned for its indulgent breakfasts, offers a healthier alternative. Enjoy a hearty bowl of fiber-rich oatmeal (skip the optional brown sugar) with iron-packed raisins for added flavor. To boost protein, consider a side of lean turkey sausage, a healthier choice compared to traditional pork sausage.
8) Dunkin' Wake-Up Wrap with Turkey Sausage
Calories: 240 | Fat: 15g (Saturated Fat: 6g) | Sodium: 680mg | Carbs: 15g (Fiber: 0g, Sugar: 1g) | Protein: 11g
Surprisingly, Dunkin' offers a few wholesome breakfast options, excluding their donuts. The Wake-Up Wrap with turkey sausage is a lower-calorie, high-protein choice to kickstart your day. It keeps it simple with eggs, cheese, and turkey sausage wrapped conveniently for one-handed eating. Smaller portions in these wraps promote portion control, helping you stay on track with your nutritional goals.
9) Chick-fil-A Greek Yogurt Parfait
Calories: 270 | Fat: 9g (Saturated Fat: 3.5g) | Sodium: 80mg | Carbs: 36g (Fiber: 1g, Sugar: 26g) | Protein: 13g
While those chicken biscuits are tempting, your best bet at Chick-fil-A is the Greek Yogurt Parfait. It features organic vanilla bean Greek yogurt with your choice of granola or cookie crumbs. Opt for granola to reduce overall sugar intake and avoid post-breakfast sugar crashes. Yogurt also provides beneficial live and active cultures (probiotics) for digestion and gut health.
10) Mimi's Cafe Brown Sugar Oatmeal
Calories: 377 | Fat: 6g (Saturated Fat: 2g) | Sodium: 462mg | Carbs: 68g (Fiber: 7g, Sugar: 30g) | Protein: 12g
Oatmeal can be far from dull—it can be downright delightful! Oatmeal offers essential nutrients like manganese, phosphorus, and magnesium and may aid in healthy weight management. Enjoy it with milk (for added calcium, if desired) and cranberries, or enhance it with mixed berries for extra antioxidants. For added protein, consider pairing it with scrambled eggs.
11) Biscuitville Grilled Chicken, Egg, and Cheese English Muffin
Calories: 390 | Fat: 11g (Saturated Fat: 4g) | Sodium: 720mg | Carbs: 33g (Fiber: 1g, Sugar: 1g) | Protein: 33g
Biscuitville presents a healthier alternative to heavy bacon or sausage with its Grilled Chicken, Egg, and Cheese English Muffin. This sandwich features all-natural chicken breast, a lean and protein-rich option, providing 33 grams of protein with just 11 grams of fat (primarily from cheese and egg) and a mere 1 gram of sugar. Opt for lighter sides like grits instead of hash browns to avoid that post-breakfast sluggishness.
12) Eggs Up Grill 'The Greek' Omelet
Calories: 300 | Fat: 15g (Saturated Fat: 8g) | Sodium: 1160mg | Carbs: 9g (Fiber: 2g, Sugar: <1g) | Protein: 30g
Embracing the Mediterranean diet's principles of whole, minimally-processed foods and lean, protein-rich meats, Eggs Up Grill presents 'The Greek' Omelet. This omelet features iron-packed spinach, flavorful feta cheese, tomatoes, and heart-healthy black olives rich in monounsaturated fats and antioxidant vitamin E. Combined with protein-rich eggs, it offers a balanced and satisfying breakfast.
13) Panera Avocado, Egg White, Spinach, and Cheese on Sprouted Grain Bagel Flat
Calories: 350 | Fat: 14g (Saturated Fat: 5g) | Sodium: 680mg | Carbs: 39g (Fiber: 5g, Sugar: 5g) | Protein: 19g
Panera Bread's Avocado, Egg White, Spinach, and Cheese on Sprouted Grain Bagel Flat delivers a delicious and nutritious breakfast option. With omega-3-rich avocado, protein-packed egg whites, and nutrient-rich spinach, this meal is a morning winner. The term "sprouted" means the grains have germinated in water, enhancing their nutritional value and making it easier for your body to absorb the nutrients.
14) Waffle House Egg Breakfast with Tomatoes and Wheat Toast
Calories: 410 | Fat: 26g (Saturated Fat: 9g) | Sodium: 450mg | Carbs: 26g (Fiber: 5g, Sugar: 6g) | Protein: 21g
When at the Waffle House griddle, opt for the "Egg Breakfast" with a smart twist: replace hash browns with lycopene-rich tomatoes and switch white toast for heart-healthy wheat toast. While this meal still has its nutritional drawbacks (26 grams of fat), it's a much denser option than the infamous smothered and covered hash browns that Waffle House is known for during late-night snacking.