7 Healthiest Fast Food Breakfast Options

December 26, 2012

Must See Nutrition Videos

As a student athlete, you barely make it to school on time, let alone prepare a healthy three-course breakfast. Unfortunately, if you decide to skip breakfast, you’ll suffer the consequences. When you're in a hurry, you can still fuel up for a stellar performance on the field or in the gym with these eight healthy fast food breakfasts.

Healthy Dine-In Fast Food Breakfasts

  1. Subway Egg and Cheese Sandwich: Customize this sandwich by choosing egg whites over eggs, skipping the cheese in favor of heart-healthy avocado, adding extra protein with turkey or ham and piling on the vegetables. However you like your Egg and Cheese sandwich, you can't go wrong as long as you stick with the 9-grain wheat English muffin, avoid the sauces and skip the pepperoni/bacon add-ons. Meal totals for the egg white version (with black forest ham, avocado, spinach, tomatoes and green peppers): 210 calories, 7g of fat, 26g carbs and 14g of protein 
  2. Starbucks Protein Bistro Box: This boxed set of cage-free eggs, white cheddar cheese, peanut butter, multigrain muesli bread, apples and grapes delivers the perfect balance of protein, complex carbs and healthy fats to help you power through your morning. Bonus: most of the items are easily storable for a healthy afternoon snack. Meal totals (entire box): 380 calories, 19g of fat, 37g carbs and 13g of protein. 
  3. Jamba Juice Perfect Meals Make It Light! Strawberries Wild Smoothie and Steel-Cut Oatmeal with Banana: Notorious for its sugary creations, Jamba Juice started working with the Healthy Living Council and Serena Williams to create healthy choices made simple. Pair a regular-sized lightened Strawberries Wild Smoothie with a cup of steel-cut oats topped with banana (skip the brown sugar), and you're good until lunch. Meal totals: (for smoothie) 160 calories, 0g fat, 37g carbs and 4g protein; (for oatmeal without brown sugar) 240 calories, 3g of fat, 50g carbs and 9g protein. 

Healthy Drive-Thru Fast Food Breakfasts

  1.  McDonald's Egg McMuffin or Scrambled Eggs and English Muffin: You can make Mickey D's famous Egg McMuffin (300 calories, 12g fat, 30g carbs and 19g protein) healthier by ordering each item separately to cut down on sodium, calories and fat. When choosing either the Egg McMuffin or scrambled eggs and English muffin, ask for "no margarine." Most restaurants will spray on liquid butter for taste, but it's not necessary. Meal total for scrambled eggs and English Muffin: 220 calories, 6g of fat, 28g of carb and 12g of protein.
  2. Burger King's 3-Piece French Toast Sticks: Who doesn't love French toast every once in awhile? This option is a much better indulgence then that super-sweet cinnamon bun from the school cafeteria. Stick to the three-piece value menu version, order a glass of milk and make this meal an occasional indulgence. Meal totals for French Toast Sticks with syrup and milk: 440 calories, 11g of fat, 72 g of carbs and 12g of protein. 
  3. Dunkin' Donuts DDSmart Menu: Home to some of the healthiest breakfast options in the fast food industry, DD has come a long way from the doughnut. Their new DDSmart menu boasts a variety of tasty choices. A STACK favorite is the Egg White Turkey Sausage Flatbread Wrap, which comes in at 280 calories, 8g of fat, 32g of carbs and 18g of protein. 
  4. Einstein Nova Loxs & Bagel Sandwich: Smoked Salmon is full of heart-healthy fats and Omega-3s, which every athlete needs to fuel performance. Thanks to Einstein's whole-wheat thin bagel slices and reduced-fat cream cheese, you can enjoy a gourmet creation that perfectly meets your nutritional needs. Meal totals (no onion, tomato or capers): 322 calories, 15g of fat, 28 g of carbs and 18g of protein. 

Found a healthy fast food breakfast? Make better choices at your favorite fast food restaurants throughout the rest of the day with these articles:

Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...
Samantha Jones
- Samantha Jones is a graduate of the University of Alabama, where she earned her bachelor's degree in communication and information sciences. Throughout her scholastic career,...

Featured Videos

Adrian Gonzalez Rope Plank Adrian Gonzalez Rope Plank Views: 632,343
Ronda Rousey Shows Off Intense New Bag Drill Ronda Rousey Shows Off Intense New Bag Drill Views: 68,124
Eastbay Path to the Pros Episode 5: Fundamentals Training Eastbay Path to the Pros Episode 5: Fundamentals Training Views: 1,524,960
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,164
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,831
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,057,815
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,082,676
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,974,019

Load More
More Cool Stuff You'll Like
Healthy Makeovers for 3 Classic Meals

Healthy Makeovers for 3 Classic Meals

To perform at their best athletes need to eat the right foods to fuel their workouts and rebuild muscle. However, most athletes tend to eat foods that...

7 Foods That Are Ruining Your Workouts

7 Foods That Are Ruining Your Workouts

You Should Eat the Peel of These 12 Fruits and Vegetables

You Should Eat the Peel of These 12 Fruits and Vegetables

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

6 Eating Mistakes That Undo Your Workouts

6 Eating Mistakes That Undo Your Workouts

Where the Paleo Diet Falls Short

Where the Paleo Diet Falls Short

6 Healthy Foods You're Overeating

6 Healthy Foods You're Overeating

Fuel Up Fast With 4 Smoothies From the New York Giants

Fuel Up Fast With 4 Smoothies From the New York Giants

The Cheat Meal Day: Why It's Not So Smart

The Cheat Meal Day: Why It's Not So Smart

Load Up on These Foods at Your Backyard Barbecue

Load Up on These Foods at Your Backyard Barbecue

The Best Foods for Digestive Health

The Best Foods for Digestive Health

5 Ways Junk Food Can Mess With Your Head

5 Ways Junk Food Can Mess With Your Head

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

10 Athlete-Approved High-Protein Cereals

10 Athlete-Approved High-Protein Cereals

Terrible Toppings: The 5 Worst Things We Put on Food

Terrible Toppings: The 5 Worst Things We Put on Food

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

4 'Bad Foods' That Might be Good for You

4 'Bad Foods' That Might be Good for You

How Marc Gasol Got Better by Overhauling His Diet

How Marc Gasol Got Better by Overhauling His Diet

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Small Change, Big Difference: 5 Foods You Should Buy Organic

Small Change, Big Difference: 5 Foods You Should Buy Organic

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy (and Unhealthy) BBQ Ideas For Athletes

Brown Rice vs. White Rice: Does It Really Matter?

Brown Rice vs. White Rice: Does It Really Matter?

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

The Boston Cannons' ‘Keep It Real’ Eating Plan

The Boston Cannons' 'Keep It Real' Eating Plan

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Eating at Restaurants: Decoding a Diner Menu

Binge Eating Disorder and Athletes

Binge Eating Disorder and Athletes

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

11 Food Services That Deliver Ready-Made Nutritious Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

3 Fruits and 3 Vegetables Athletes Must Eat

3 Fruits and 3 Vegetables Athletes Must Eat

A Sneaky Food Additive Athletes Should Avoid

A Sneaky Food Additive Athletes Should Avoid

How Friends and Family Affect Your Food Choices

How Friends and Family Affect Your Food Choices

9 Foods to Eat When You Want to Lose Fat

9 Foods to Eat When You Want to Lose Fat

5 Delicious Ways to Make Junk Food Less Junky

5 Delicious Ways to Make Junk Food Less Junky

How Undereating Can Make You Gain Weight

How Undereating Can Make You Gain Weight

Are You Eating Too Much Protein?

Are You Eating Too Much Protein?

Why You Should Say No to Diet Foods

Why You Should Say No to Diet Foods

5 Protein-Packed Recovery Shakes

5 Protein-Packed Recovery Shakes

5 Healthy Foods That Got a Bad Rap

5 Healthy Foods That Got a Bad Rap

Salad Showdown: Which Greens Are the Healthiest?

Salad Showdown: Which Greens Are the Healthiest?

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 'Healthy' Side Dishes That Are Worse Than French Fries

How to Eat Healthy at a Dingy Sports Bar

How to Eat Healthy at a Dingy Sports Bar

9 Athlete-Approved Peanut Butter Sandwiches

9 Athlete-Approved Peanut Butter Sandwiches

5 Simple Food Swaps That Make Eating Out Healthier

5 Simple Food Swaps That Make Eating Out Healthier

What to Eat If You Hate Bananas

What to Eat If You Hate Bananas

5 'Good Foods' That Might Be Bad for You

5 'Good Foods' That Might Be Bad for You

12 Foods Every Athlete Should Eat

12 Foods Every Athlete Should Eat

5 Foods That Are Stunningly High in Sodium

5 Foods That Are Stunningly High in Sodium

YardBarker