7 Fast-Food Breakfasts Healthier Than the Taco Waffle

SHAPE magazine

by Keri Gans, R.D.N., for SHAPE.com

Should you try the Taco Bell Waffle Taco?
Should you try the Taco Bell Waffle Taco?

Taco Bell recently announced plans to expand its test of waffle tacos in preparation for the launch of a national breakfast menu next year. The handheld item-a fried waffle wrapped around scrambled eggs and sausage, served with a side of syrup-will be offered at 100 additional locations in California, Nebraska, and Tennessee.

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But at 460 calories and 30 grams (g) of fat, this is not the healthiest on-the-go option. And when you think of some of the other sandwich options, including the glazed donut breakfast sandwich at Dunkin Donuts (a fried egg and bacon sandwiched between glazed donuts) and Wendy's sausage biscuit that clocks in at 570 calories and 1,390 milligrams (mg) sodium, you may think you're better off having nothing than grabbing a to-go meal if you're busy.

However, there are seven fast food breakfast sandwiches that I whole-heartedly approve of, although they represent only three chains. Each of the following has no more than 400 calories, 10g total fat, 4g saturated fat, and 850mg sodium, and at least 6g protein and 3g fiber:

1. Dunkin Donuts Egg and Cheese English Muffin (240 calories, 7g fat, 12g protein, 7g fiber)
2. Dunkin Donuts Egg White Turkey Sausage Flatbread (280 calories, 8g fat, 18g protein, 3g fiber)
3. Dunkin Donuts Egg White Veggie Flatbread (280 calories, 10g fat, 16g protein, 3g fiber)
4. McDonald's Eggwhite Delight McMuffin (250 calories, 7g fat, 18g protein, 5g fiber)
5. Starbucks Chicken Sausage Breakfast Wrap (300 calories, 10g fat, 14g protein, 5g fiber)
6. Starbucks Reduced Fat Turkey Bacon and White Cheddar Classic Breakfast Sandwich (320 calories, 7g fat, 18g protein, 3g fiber)
7. Starbucks Spinach and Feta Breakfast Wrap (290 calories, 10g fat, 19g protein, 6g fiber)

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Since the majority of these items have about 700mg sodium, you might not want to grab one of these sandwiches on a daily basis if the rest of your day consists of other high-sodium foods, but to have one once in a while is fine.

And on another note, Taco Bell says if their expansion goes well we can look forward to the waffle taco being available nationwide. Lucky us.

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