While fast food often gets a bad rap, many chains actually offer some surprisingly healthy breakfast choices. “Balance is key when selecting drive-thru breakfast items," Lauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston, SC, tells Parade. "Focus on meals that combine protein, whole grains, and nutrient-dense components like fruits or vegetables when possible."
Below, we’ve rounded up some dietitian-recommended healthy drive-thru breakfast items to consider on your next fast-food run, along with expert tips on how to optimize your order to make it even more nutritious.
Related: This Is the Healthiest Fast Food Sandwich, According to Registered Dietitians
What Is the Healthiest Drive-Thru Breakfast? 4 Best Options, According to Dietitians
1. Starbucks Spinach, Feta & Egg White Wrap
Courtesy of Starbucks
"This wrap is worth noting for a health-conscious option as it’s packed with whole grains, protein and veggie goodness for a low-calorie yet nutrient-dense meal," says Manaker. "Pair it with a latte with no added sugars for some extra protein and key nutrients from the milk and antioxidants from the coffee."
Ahead, see nutrition information for the Starbucks wrap:
290 calories8 grams of fat3.5 grams of saturated fat0 grams of trans fat840 mg of sodium34 grams of carbohydrates3 grams of fiber20 grams of proteinRelated: 12 Best High-Fiber Fast Food Options (with Nutrition Facts)
2. Panera Bread Garden Avo & Egg White Sandwich
Panera Bread
"Served on a multigrain bagel flat, this sandwich provides significant fiber from spinach, tomato and multigrain bread, heart-healthy monounsaturated fats from avocado that can help lower cholesterol, and 19 grams of protein from the egg whites and cheese," Langone tells Parade. "This combination of lean protein, complex carbohydrates and healthy fats can help balance blood glucose levels, especially important for your first meal of the day."
340 calories14 grams of fat 5 grams of saturated fat0 grams of trans fat720 mg of sodium35 grams of carbohydrates5 grams of fiber19 grams of protein
Related: 15 Healthiest Fast Food Desserts, According to Registered Dietitians
3. McDonald’s Egg McMuffin (Without Bacon)
McDonald's
"It provides protein from the egg and cheese, along with necessary carbs from the English muffin," Manaker says. "Ask to hold the ultra-processed meat in this sandwich, as these additions add saturated fat and sodium that can detract from the meal's overall nutritional value."
310 calories13 grams of fat 6 grams of saturated fat0 grams of trans fat770 mg of sodium30 grams of carbohydrates2 grams of fiber17 grams of protein
Related: From McDonald's to Chick-fil-A, Nutritionists Say These Are the Healthiest Fast Food Options
4. Dunkin’ Egg & Cheese
Dunkin' Donuts
Here are some nutritional insights for the Dunkin' Egg & Cheese:
520 calories18 grams of fat6 grams of saturated fat0 grams of trans fat1,200 mg of sodium67 grams of carbohydrates4 grams of fiber23 grams of proteinWhen it comes to choosing a breakfast at the drive-thru, the dietitians we spoke with shared a few key tips:
2. Be mindful of sodium
Even if an item is low in calories and fat, it can still be loaded with sodium, which is harmful when consumed in excess. "High sodium levels can lead to increased blood pressure, putting strain on the heart and raising the risk of cardiovascular diseases,” says Manaker. “It’s important to keep sodium intake in check, especially when eating out, as many processed or fast-food items contain hidden sodium to enhance flavor and preserve freshness.”Related: The 9 Healthiest Fast Food Soups, According to Registered Dietitians
4. Don't beat yourself up
Finally, be sure to remind yourself that eating fast food isn't a health (or moral) "failure." "Remember that indulging in fast food once in a while won't make or break your overall health," Manaker concludes. "The broader pattern of balanced choices and consistent habits that truly matters in the long run.”
Related: ‘I'm a Registered Dietitian—Here Are 12 Processed Foods That Are Actually Good For You'
Sources
Amy Brownstein, MS, RDN, a registered dietitian with MyNetDiaryLauren Manaker, MS, RDN, LD, a registered dietitian based in Charleston, SCNicole Langone, MS, RD, CDN, a registered dietitian and founder of Langone WellnessSpinach, Feta & Egg White Wrap. Starbucks.Garden Avo & Egg White Sandwich. Panera.Egg McMuffin®. McDonald's.Egg & Cheese. Dunkin'. Read More Details
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