Yes, You Can Find Healthy Breakfast Fast Food. We Asked a Nutrition Coach to Rank the Best

Many people skip breakfast. While your schedule is no doubt hectic, there's a mountain of research that suggests high-protein breakfasts help control appetite and make you feel fuller. If you don't have time to make a Balkan breakfast, whip up an egg recipe, or sit down to enjoy Greek yogurt or a healthy bagel, there's no shame in relying on the occasional grab-and-go breakfast. There is such a thing as healthy breakfast fast food if you know where to look. Hit up these drive-thru staples the next time you're commuting to work, heading to your kid's soccer game, or traveling and need an airport recommendation. 

Whether you’re on a weight-loss journey or are just trying to eat healthier in the new year, we enlisted an expert to rank the best healthy breakfast fast food options available now.

Related: Best Healthy Bagels You Can Buy If You're Choosy About Carbs

What to Look for in Healthy Breakfast Fast Food

To rank the best fast food breakfast options, particularly for active men, we aimed for the following criteria:

• High protein: Aim for at least 15g, with 30g and above being ideal.
• Balanced carbs: Not too high or low, with a preference for whole grains.
• Balanced fats: Ideally low in saturated fat.
• Low sodium: This is tough with fast food, but the lower, the better.
• Moderate calories: Ideally, 350 calories and up, as long as they come from balanced protein sources, carbohydrates, and healthy fats.

15 Best Healthy Breakfast Fast Food

The following healthy fast food breakfast options are ranked from best to worst, with tips for filling out to-go meals that tend to be on the lighter side calorie and protein-wise. Make adjustments based on your personal calorie and macro goals, and check the tips for menu add-ons to fill out your meals.

1. Chick-fil-A Egg White Grill Breakfast Sandwich

With a hefty dose of protein, low fat, and moderate carb content, Chick-fil-A's Egg White Grill Breakfast Sandwich hits the mark as a top pick for a decently filling breakfast on-the-go. It does have a fair amount of sodium, but it's hard to beat the macros for this option.

We recommend pairing it with Chick-fil-A's Fruit Cup, which comes in at 70 calories. If you need a more substantial meal, add the Berry Parfait with yogurt, which clocks in at 270 calories with an additional 13 grams of protein.

Nutrition Facts, Per Serving

• Calories: 300
• Carbs: 29 g
• Protein: 27 g
• Fat: 8 g
• Sodium: 990 mg
• Cholesterol: 65 mg

2. Starbucks Spinach, Feta & Egg White Wrap

Starbucks presents a solid healthy breakfast fast food choice with its Spinach, Feta, and Egg Wrap. It's got a good balance of protein, fiber, and healthy fats. Plus, it's a tasty way to sneak more veggies. One of these bad boys might be a bit low in calories for bigger guys, so don't be afraid to snag two, which will provide an ideal amount of protein and carbs for a pre- or post-workout meal while still being a lower-fat option. Mind the sodium, though, if you're watching yours—two of these wraps would be 73 percednt of the recommended RDA. Alternatively, pair a single wrap with one of Starbucks's Berry Trio Parfaits, which will set you back 240 calories with 14 grams of protein and 39 grams of carbs.

Nutrition Facts, Per Serving

• Calories: 290
• Carbs: 34 g
• Protein: 20 g
• Fat: 8 g
• Sodium: 840 mg
• Cholesterol: 20 mg

3. Panera Bread Garden Avo & Egg White Sandwich on Multigrain Bagel

Panera Bread has a wide menu of tasty, hearty breakfast options, but not all are well rounded nutritionally. That said, its Garden Avo & Egg White Sandwich has a good mix of protein, fiber, and healthy fats from avocado. Plus, the bagel flat is made with whole grains, adding some filling fiber to start your day. Though scrambled egg whites can be pretty tasteless, this sando is covered in melty aged cheddar and fresh tomato, which add some punch.

Coming in at 340 calories and 19 grams of protein, it's close to a complete meal, though you might want to add a Fruit Cup (60 cals) for more vitamins, minerals, and fiber, and customize with an extra egg white or two for another 6 to 12 grams of protein.

Nutrition Facts, Per Serving

• Calories: 340
• Carbs: 36 g
• Protein: 19 g
• Fat: 14 g
• Sodium: 720 mg
• Cholesterol: 20 mg

4. Jamba Juice Strawberry Banana Granola Parfait Bowl with Greek Yogurt 

Jamba Juice is a fresh, fruity breakfast choice that screams healthy on the surface, but many of its menu options are high in sugar and lower in protein, unless of course you opt to add protein powder. Drinking your calories is not a great strategy if you want to stay full very long, but JJ does have yogurt bowls and its Strawberry Banana Granola Parfait Bowl is a solid bet. It's a hefty bowl of non-fat Greek yogurt, bananas, organic whole-grain granola, strawberries, and honey. It's a high-protein option for fast food, with 25 grams, and you can always add a scoop of whey protein to almost double that.

Coming in at 500 calories, it's a higher carb option, so save this one to fuel a workout. It's got 8 grams of filling fiber, but quite a large dose of sugar, so be wary of that if you're watching your blood sugar levels. You'll get 70 percent of your daily vitamin C, too.

Nutrition Facts, Per Serving

• Calories: 500
• Carbs: 82 g
• Protein: 25 g
• Fat: 9 g
• Sodium: 90 mg
• Cholesterol: 5 mg

5. Starbucks Turkey Bacon, Cheddar and Egg White Sandwich

Another lean option from Starbucks is the Turkey Bacon, Cheddar and Egg White Sandwich, is a lower-calorie pick that still brings the protein at 17 grams. It's got minimal fat, thanks to the turkey bacon, which is a rare specimen in the fast food world. No, it doesn't taste like real bacon, but it scratches the same itch—and cheddar makes everything better.

Depending on your diet, you could opt for a double dose of these sandwiches, and still come in under 500 calories and only 10 grams of fat. As with the wrap, you could pair this sandwich with fruit or a yogurt parfait for some variety and extra fuel.

Nutrition Facts, Per Serving

• Calories: 230
• Carbs: 28 g
• Protein: 17 g
• Fat: 2.5 g
• Sodium: 560 mg
• Cholesterol: 20 mg

6. Panera Bread Scrambled Egg & Cheese on Ciabatta

Another hit from Panera Bread is the Scrambled Egg & Cheese on Ciabatta. It has a good balance of carbs, protein, and fat, but is slightly higher in calories and lower in fiber compared to the top choices. Add a cup of fruit to boost the nutrient content, and add some fiber to keep you going until lunch. If you want to boost the protein, consider customizing your sandwich with an order of scrambled egg whites to boost the total to 26 grams.

Nutrition Facts, Per Serving

• Calories: 380
• Carbs: 40 g
• Protein: 20 g
• Fat: 16 g
• Sodium: 610 mg
• Cholesterol: 285 mg

7. Jamba Juice Turkey Sausage 'N Cheese Breakfast Wrap

If your local Jamba Juice serves up breakfast sandwiches and wraps, snag the Turkey Sausage N' Cheese option. Folded inside a flour tortilla is egg whites, turkey sausage, and cheddar cheese with the option to add hot sauce. Texturally, it's kind of doughy and one-dimensional, but the flavor is decent. You'll get 17 grams of protein, but little in the way of nutrients, so consider adding a fresh green juice, wheatgrass shot, or bringing a piece of fruit from home.

Nutrition Facts, Per Serving

• Calories: 320
• Carbs: 30 g
• Protein: 17 g
• Fat: 15 g
• Sodium: 580 mg
• Cholesterol: 40 mg

Related: The Best Low-Calorie Crackers to Eat If You're Trying to Lose Weight in the New Year

8. Panera Bread Greek Yogurt Parfait with Mixed Berries

If you prefer the sweeter side of breakfast foods or want a change from the usual breakfast sandwich, Panera Bread's take on a yogurt parfait won't steer you wrong. It's a base of whole milk Greek yogurt (containing seven different live cultures), topped with maple butter pecan granola with whole grain oats, and fresh strawberries and blueberries. Calorie-wise, it comes up a bit short and will net you only 16 grams of protein and 17 grams of sugar, which is on the higher side. Sodium and cholesterol content is low, though half of its fat is saturated.

If you need more calories to balance and fill out this pick, you could add a slice of avocado toast and ask for extra scrambled egg whites, which will lend you another 17 grams of protein for 290 calories and 12 grams of mostly monounsaturated fats.

Nutrition Facts, Per Serving

• Calories: 250
• Carbs: 29 g
• Protein: 16 g
• Fat: 9 g
• Sodium: 80 mg
• Cholesterol: 25 mg

9. Einstein Bros Bagels Bacon, Avocado, and Tomato Egg White Bagel Sandwich 

Einstein Bros, owned by Panera Brands, is an obvious hot spot for breakfast, with a stacked menu of sweet and savory bagel options. Bagels, however, are as high in carbs as about four slices of bread at 50 to 60 grams each, so choosing a balanced option that keeps you full instead of causing a blood sugar crash is a challenge.

The Bacon, Avocado, and Tomato Egg White option comes on a bagel thin, along with bacon, avocado, tomato, cage-free egg whites, and roasted tomato spread. All told, you'll get an ideal 47 grams of carbs, though with 19 grams each of protein and fat, and a hefty dose of sodium, this pick sits lower on our list.

Nutrition Facts, Per Serving

• Calories: 440
• Carbs: 47 g
• Protein: 19 g
• Fat: 4.5 g
• Sodium: 890 mg
• Cholesterol: 20 mg

10. McDonald's Egg McMuffin 

McDonald's Egg McMuffin might be the ultimate classic fast food breakfast. Truth be told, it provides a decent amount of protein—though a bit more would be better—and a good balance of carbs and fat. You can always ask for an extra egg on your McMuffin, which will add another 6 grams of protein, taking the total to 23 grams. Add some apple slices on the side for some nutrients and fiber to fill out your meal.

Nutrition Facts, Per Serving

• Calories: 310
• Carbs: 30 g
• Protein: 17 g
• Fat: 6 g
• Sodium: 770 mg
• Cholesterol: 250 mg

11. Einstein Bros Turkey Sausage & Cheddar Egg White Bagel Sandwich

Although this Turkey Sausage & Cheddar Egg White Bagel Sandwich from Einstein Bros stands out for its higher protein content, it's incredibly salty with about half your day's worth of sodium. Plus, it's high in carbs, which would be fine if more of them came from fiber, but you'll only get 2 grams (a tad more if you opt for a multigrain bagel).

You're also not getting any veggies in this sandwich, leaving you short on nutrients to start the day. If you're going to pick this breakfast option, consider bringing a piece of fruit or leftover veggies to fill it out.

Nutrition Facts, Per Serving

• Calories: 450
• Carbs: 56 g
• Protein: 27 g
• Fat: 13 g
• Sodium: 1050 mg
• Cholesterol: 55 mg

12. Subway 6-Inch Bacon, Egg White & Cheese Omelet Sandwich on Flatbread

It's easy to forget that Subway offers breakfast foods, but with a stacked roster of proteins, it's a no-brainer that their morning menu has a sandwich serving up 26 grams of protein from egg whites and meats. You can also customize it your way with a ton of fresh veggies to amp up the nutritional content. Just be wary of fatty sauces and stick to mustard or low-cal mayo instead.

One downside of this sandwich is its extremely high sodium content, which takes you well over half the recommended amount for a day. Choose this option as a sometimes-food to avoid threatening your heart health.

Nutrition Facts, Per Serving

• Calories: 430
• Carbs: 44 g
• Protein: 26 g
• Fat: 15 g
• Sodium: 1410 mg
• Cholesterol: 20 mg

13. Starbucks Impossible Breakfast Sandwich

We'd be amiss not to include a plant-based faux meat option on this healthy breakfast fast food breakfast list. Starbucks makes a decent Impossible-based sandwich with eggs and sharp cheddar that packs 21 grams of protein, mostly from soy. With a higher amount of fat and sodium, it's not ranked as high as other vegetarian-friendly options from Starbucks, but if you like a meaty breakfast without the meat, give it a try.

Adding an order of fruit on the side will increase the vitamin, mineral, and fiber content of this meal and balance out the salty flavor.

Nutrition Facts, Per Serving

• Calories: 420
• Carbs: 36 g
• Protein: 21 g
• Fat: 22 g
• Sodium: 800 mg
• Cholesterol: 190 mg

14. Tim Hortons Grilled Breakfast Wrap

Canadian classic Tim Hortons has expanded throughout the U.S., along with an expanded menu to suit Americans' palates. While that might not always be a good thing, the chain's Grilled Breakfast Wrap is a surprisingly decent option with 18 grams of protein. It's got the same amount of fat, though, which means it's not as balanced as other choices, and the sodium content is quite high.

Timmy's doesn't offer much in the way of healthy sides, so snag an apple or orange from home to help fill this meal out. You might also want to skip the double-double and order your sandwich with a black coffee instead.

Nutrition Facts, Per Serving

• Calories: 370
• Carbs: 35 g
• Protein: 18 g
• Fat: 18 g
• Sodium: 910 mg
• Cholesterol: 214 mg

15. Starbucks Egg White and Roasted Red Pepper Sous Vide Egg Bites

Starbucks Roasted Red Pepper Sous Vided Egg Bites are lower in calories and sodium, but they're also lower in protein and lack fiber, so they're not really a complete meal and won't keep you full for long.

Pair them with steel-cut oatmeal to get your carbs (28 grams, with 4 grams of fiber) and another 5 grams of protein for a total of 310 calories. Alternatively, grab a Berry Trio Parfait for a total of 25 grams of protein, 49 grams of carbs, and under 10 grams of fat for under 400 calories.

Nutrition Facts, Per Serving

• Calories: 150
• Carbs: 10 g
• Protein: 11 g
• Fat: 7 g
• Sodium: 430 mg
• Cholesterol: 25 mg

Related: 9 Healthiest Hot Dogs That Rival Your Ballpark Favorites

The Importance of Eating Breakfast

Skipping breakfast or eating a small one can send your hunger hormones soaring and slow your metabolism, making hunger harder to deal with and sabotaging efforts to lose or maintain a healthy weight, according to a research review in Cell Metabolism. The review also found that eating a bigger breakfast and a smaller dinner might be the best way to go if you want to feel fuller and more satisfied throughout the day.

Beyond hunger control, passing on your morning meal can have some serious health implications. Research published in Nutrition & Metabolism shows that people who skip breakfast may be more likely to have health problems like high cholesterol and blood pressure. This effect is especially prominent in young working men—who are likelier to reach for a sugar- and fat-packed fast food breakfast on the way to the office.

But here's the catch—other research has shown that the breakfast you choose needs to be a balanced one. If breakfast is nothing but a sugar-packed donut, it could actually increase the chances of feeling stressed and having poorer mental well-being. In the same study, those who ate a good-quality breakfast (think whole grains, fruit, and dairy) had the best mental health and lowest stress levels.