America's Healthiest Fast-Food Breakfasts

Let's get real - why do most people head to their favorite fast-food chain for breakfast? Perhaps it's the convenience or the consistency, or maybe because it's cheaper than grabbing a cappuccino and scone from that expensive artisanal bakery on the corner. Chances are, the vast array of nutritionally sound options is not coming into the decision-making process - but maybe they should be.




Click here to see America's Healthiest Fast-Food Breakfasts

A host of major fast-food giants are making an effort to offer customers lighter and more nutritious ways to start their mornings, and there's no denying the importance of a healthy breakfast to set you on the right track for the day.

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According to nutritionist Kelly Aronica, M.S., the best morning choices with regards to proteins include eggs, smoked salmon, Canadian bacon, and yogurt. On the flip side, steering clear of super-sweet items, such as French toast sticks, pancakes, and pastries is a very smart move. She adds, "Go for high-fiber carbs like oatmeal (ideally without the serving of brown sugar or syrup) or granola. I'd say stay away from toast, but if it's necessary, whole-wheat is better than white." The same thought holds true for bagels, which are loaded with carbs and are often double what a person should be eating for breakfast (sometimes equaling four slices of bread). "A slice of whole-wheat toast alongside an omelette would be a better choice than a whole bagel," says Aronica. "If you need to have a bagel, just eat half, and top it with cream cheese, tomato, and salmon (the veggie and healthy protein)."

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To apply this knowledge to fast-food menus, try opting for the simpler items that include a combination of proteins and fiber, and include a relatively low amount of calories, saturated fats, and sodium contents. For example, Burger King's BK® Breakfast Muffin Sandwich with eggs and cheese or Subway's Black Forest Ham, Egg White, and Cheese Muffin Melt would be good options. To make them even better, add a serving of apple slices. Another big trend among fast-food chains is adding oatmeal to their breakfast menus, which is certainly a great choice - as long as you steer clear of the brown sugar and other additives.

Aronica also adds that when you're ordering from a fast-food breakfast menu, you should "be careful of items that may seem healthy, like a bran or carrot muffin, that are [in fact] loaded with sugar and could potentially have more calories than the omelette. Also, be wary of big, sweet coffee drinks. No problem with a cup of coffee, but ideally without sugar or syrups."

The chains with the healthiest breakfast menus overall are Starbucks and Dunkin' Donuts, with a multitude of nutritional options available at their locations nationwide.

Take a look through this collection of the healthiest breakfast options at the nation's favorite chains and feel confident in making a more knowledgeable choice the next time you're grabbing a Danish to go.

Wendy's
Wendy's is working to offer more healthy options, and this sentiment certainly extends to its breakfast menu.

Option #1: Steel-Cut Oatmeal with Summer Berries (140 calories, 2 grams of fat, and 4 grams of protein)

Option #2: Wendy's Artisan Egg Sandwich with Applewood Smoked Bacon (380 calories, 21 grams of fat, and 19 grams of protein)

Subway
Subway is no stranger to attracting a more health-conscious clientele, and that trend continued when the company introduced its breakfast menu a few years ago.

Option #1: Egg (White) and Cheese Muffin Melt (150 calories, 30 calories from fat, and 12 grams of protein).

Option #2: Or, if you're in the mood for something a bit more substantial, opt for the Black Forest Ham, Egg White, and Cheese Muffin Melt (170 calories, 35 calories from fat, and 14 grams of protein).

Starbucks
Starbucks made its debut into the hot sandwiches game fairly recently, with a host of savory items for breakfast and lunch. Not surprisingly, a number of the items on the menu are very healthfully conscious.

Option #1: Starbucks Perfect Oatmeal (140 calories, 2.5 grams of fat, 5 grams of protein) includes a generous serving of unadulterated whole-grain oatmeal. You can add any or all of the brown sugar, dried fruit, and nut medley toppings, but be aware that even the dried fruit will tack on an extra 100 calories to the dish.

Option #2: Spinach & Feta Breakfast Wrap (290 calories, 10 grams of fat, and 19 grams of protein) is another satisfying and well-balanced choice.

Option #3: If you're looking for something a bit heartier, the Chicken Sausage Breakfast Wrap (300 calories, 10 grams of fat, and 14 grams of protein) is a great pick.

Sonic
Sonic's breakfast menu is extensive, but in terms of the nutritious offerings, it leaves much to be desired.

Option #1: If you're really craving a morning trip to Sonic and want to make the healthiest choice possible, opt for the Jr. Breakfast Burrito (260 calories, 140 calories from fat, and 12 grams of protein).

Panera Bread
Panera Bread offers a wide array of options for breakfast, including many breads and pastries made fresh daily. But for those looking for something healthier, there are a few options worth noting.

Option #1: Steel-Cut Oatmeal with Summer Blueberries and Granola (320 calories, 9 grams of fat, and 6 grams of protein).

Option #2: Strawberry Granola Parfait (310 calories, 11 grams of fat, and 9 grams of protein).

Option #3: Breakfast Power on Whole Grain (340 calories, 15 grams of fat, and 23 grams of protein).

McDonald's
McDonald's is another fast-food giant that has introduced items (and even an entire menu, as of last week) focused on offering healthier options to diners. While the offerings are not as nutritionally sound as some offered by the chain's competitors, there are still a few options worth noting.

Option #1: Egg McMuffin (300 calories, 110 calories from fat, and 18 grams of protein)

Option #2: Fruit & Maple Oatmeal without Brown Sugar (260 calories, 40 calories from fat, and 5 grams of protein)

Au Bon Pain
With offerings similar to Panera Bread, Au Bon Pain has breakfast options galore. While it's still possible to get carried away with all of the pastries and heavy coffee drinks available, there are a few more health-conscious items on the menu.

Option #1: The Egg Whites and Cheddar Breakfast Sandwich (230 calories, 9 grams of fat, and 19 grams of protein) is a great, straightforward choice.

Option #2: For those with a slightly more adventurous palate, the Egg Whites, Cheddar, and Avocado Breakfast Sandwich (310 calories, 16 grams of fat, and 20 grams of protein) is another solid option.

Option #3: The small oatmeal (170 calories, 3 grams of fat, and 6 grams of protein) is good for those seeking a lighter breakfast.

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- Molly Aronica, The Daily Meal

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