Blog
Best High-Protein Fast Food Breakfast Options to Fuel Your Day
- Team Miracle Seabuck
- Trusted Source
- Nutrition
- Last Updated January 10, 2025
A high-protein fast food breakfast is a very convenient and tasty way to kick-start your morning, even on the go. If you’re looking to further your fitness, fast food chains have endless high-protein breakfast ideas.
These meals can get you through until lunchtime or provide a healthy meal on the run. Such breakfasts will combine protein-packed ingredients like egg whites and lean meats. They also include whole grains to fuel your body with energy and satisfy you.
This article discusses some of the tastiest fast-food breakfasts while trying to incorporate nutrients into every one of them. These options include breakfast sandwiches. They offer proteins and accommodate dietary requirements. Other alternatives are available too. Most of them include plant-based sources. From low-carb fast food breakfast wraps to protein-packed fast foods, let’s explore how to kick-start your morning the right way.
Finally, this article also discusses healthy meal modifications with even easy, home-prepared quick breakfast recipes.
Why Choose High-Protein Fast Food Breakfasts?
Protein isn’t just for bodybuilders; it’s for everyone. It gives you sustained energy, keeps you full longer, and supports muscle repair and growth. Adding a protein-rich breakfast to your daily routine helps prevent that mid-morning energy crash caused by carb-heavy meals.
The Benefits of High-Protein Breakfasts
A protein-packed meal in the morning offers several health benefits:
- Promotes Satiety and Reduces Cravings: A protein breakfast keeps hunger at bay. Protein slows down digestion and you feel full and won’t overeat later in the day.
- Muscle Growth and Repair: Protein is for muscle maintenance especially if you’re active or building strength. For gym goers, a high-protein breakfast ensures your muscles get the nutrients they need after a workout.
- Maintains a Healthy Metabolism: A protein breakfast boosts metabolism. A low-calorie breakfast with protein keeps you energetic all day.
Weight Management and High Protein Breakfasts
High protein meals like low calorie high protein breakfast can help with weight management by reducing hunger hormones. Studies show that consuming 25-30 grams of protein in the morning can reduce overall calorie intake for the day. Options like protein packed fast food breakfast are perfect for those looking to maintain or lose weight.
Balanced Breakfasts
A balanced breakfast has protein, healthy fats, and carbs to give you sustained energy. High protein breakfast bowl or protein packed meals from your favourite chains to get your day started even on the busiest of mornings.
What to Look for in a High-Protein Breakfast
When selecting fast food breakfast options, focus on:
- Lean Proteins: Look for meals with egg whites, turkey sausage, chicken, or plant-based proteins.
- Low-Calorie Choices: Opt for items under 500 calories to avoid overloading with fats and sugars.
- Nutrient-Dense Ingredients: Whole grains, avocado, and vegetables can elevate the quality of your breakfast.
- Low-Sodium Breakfast Choices: Some fast-food items can be high in sodium, so always check nutrition facts to stay within healthy limits.
Best High-Protein Breakfast Options
Here are some of the top high-protein breakfast ideas from popular restaurants:
- Starbucks Turkey Bacon, Cheddar & Egg White Sandwich
- Wendy’s Classic Bacon, Egg & Cheese Sandwich
- Einstein Bros. Bagels Santa Fe Egg White Breakfast Sandwich
- Starbucks Spinach, Feta & Egg White Wrap
- Panera Bread Garden Avo & Egg White Sandwich
- Starbucks Rolled & Steel-Cut Oatmeal with Blueberries
- Chick-fil-A Egg White Grill
- Starbucks Egg & Gouda Protein Box
- Dunkin’ Donuts Turkey Sausage, Egg, and Cheese Sandwich
- Subway Black Forest Ham, Egg, and Cheese Flatbread
1. Starbucks Turkey Bacon, Cheddar & Egg White Sandwich
Nutrition Table
| Nutrition | Amount per Serving | Calories from Fat 50 |
|---|---|---|
| Calories | 230 | – |
| Total Fat | 5 g | 6% |
| Saturated Fat | 2.5 g | 12% |
| Trans Fat | 0 g | – |
| Cholesterol | 20 mg | 6% |
| Sodium | 560 mg | 24% |
| Total Carbohydrates | 28 g | 10% |
| Dietary Fiber | 3 g | 10% |
| Sugars | 2 g | – |
| Protein | 17 g | – |
Another high protein breakfast option at Starbucks is the Turkey Bacon, Cheddar & Egg White Sandwich, a popular choice for those watching saturated fat.
According to Brittany DeLaurentis, MPH, RD, CSO, LD, founder of Brittany Lynn Nutrition, “This Starbucks sandwich is a great high-protein breakfast on the go. It has 17g of protein for 230 calories. And it’s yummy and filling, so you’ll stay energized all day.”
Starbucks is a healthy fast-food breakfast haven. Their Protein Box with hard-boiled eggs, nut butter, and fruit is a great grab-and-go breakfast with balanced nutrients.
2. Wendy’s Classic Bacon, Egg & Cheese Sandwich
Nutrition Table
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 375 |
| Fat (g) | 20 |
| Saturated Fat (g) | 5.1 |
| Carbohydrate (g) | 27 |
| Sugars (g) | 2.5 |
| Fibre (g) | 5.5 |
| Protein (g) | 19 |
| Salt (g) | 1.7 |
You might think of Wendy’s and hamburgers or Frosty’s but they also have a variety of breakfast options—many of which are high in protein and relatively balanced.
According to Lara Clevenger, MSH, RDN, CPT, “The Classic Bacon, Egg & Cheese Sandwich is a high protein option if you’re watching your calories. 380 calories and 21g of protein make it a better option. This is compared to the Sausage, Egg & Cheese Sandwich, which is 540 calories and contains 20g of protein. She says “Only 30g of carbs makes it a macro-friendly option for most people.”
3. Einstein Bros. Bagels Santa Fe Egg White Breakfast Sandwich
Nutrition Table
| Nutrient | Amount (Per Order) |
|---|---|
| Calories | 540 kcal |
| Total Fat | 19 g |
| Saturated Fat | 9 g |
| Sodium | 1,340 mg |
| Carbohydrates | 59 g |
| Fiber | 2 g |
| Sugar | 7 g |
| Protein | 31 g |
Sometimes, as you enter Einstein Bros., it’s too easy to reach for a bagel and cream cheese, which don’t often provide the necessary protein to jump-start your day. Instead, grab a punchy protein-rich breakfast sandwich choice.
“If you want a breakfast that is delicious and packed with protein, the Einstein Bros. Bagels Santa Fe Egg White Breakfast Sandwich is a fabulous choice”. suggests Jessie Hulsey, RD, LD. “The sandwich provides an impressive 31 grams of protein from egg whites and turkey sausage. It gives you lots of energy during the day. It also keeps you satisfied. Plus, the slight zing of jalapeño salsa schmear makes breakfast time extraordinary!”
4. Starbucks Spinach, Feta & Egg White Wrap
Nutrition Table
| Nutrition | Amount | Calories from Fat 70 |
|---|---|---|
| Calories | 290 | – |
| Calories from Fat | 70 | – |
| Total Fat | 8 g | 10% |
| Saturated Fat | 3.5 g | 17% |
| Trans Fat | 0 g | – |
| Cholesterol | 20 mg | 6% |
| Sodium | 840 mg | 36% |
| Total Carbohydrates | 34 g | 12% |
| Dietary Fiber | 3 g | 10% |
| Sugars | 5 g | – |
| Protein | 20 g | – |
If you’re not in the mood for a breakfast sandwich or oatmeal at Starbucks, try their wraps instead.
The Spinach, Feta & Egg White Wrap from Starbucks is by far my favorite high-protein fast-food breakfast. Registered dietitian Jamie Nadeau mentions this. “With 20 grams of protein, 290 calories, and 3 grams of fiber, this is an excellent choice. It is perfect for anyone going for a healthier fast-food option. Plus, super-delicious!”
5. Panera Bread Garden Avo & Egg White Sandwich
Nutrition Table
| Nutrition (Per Order) | Amount | Details |
|---|---|---|
| Calories | 350 kcal | |
| Fat | 14 g | Saturated Fat: 5 g |
| Sodium | 680 mg | |
| Carbohydrates | 39 g | Fiber: 5 g, Sugar: 5 g |
| Protein | 19 g |
Panera Bread is famous for its breakfast and coffee. But if you’re looking for something lighter yet satisfying and protein packed the Panera Bread Garden Avocado & Egg White Sandwich is a great choice.
“350 calories and 19g of protein,” says Kristin Draayer, MS, RDN. “Sprouted grain bagel flat and creamy avocado 5g of fiber. A delicious and hunger-crushing combo. Great breakfast to keep you full and energized all morning.”
6. Starbucks Rolled & Steel-Cut Oatmeal with Blueberries
Nutrition Table
| Nutrient | Amount | Calories from Fat 20 |
|---|---|---|
| Calories | 160 | |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 0.5 g | 2% |
| Trans Fat | 0 g | |
| Cholesterol | 0 mg | |
| Sodium | 125 mg | 5% |
| Total Carbohydrates | 28 g | 10% |
| Dietary Fiber | 4 g | 14% |
| Sugars | 0 g | |
| Protein | 5 g |
*Percent Daily Values are based on a 2,000-calorie diet. Adjust your daily intake based on your specific caloric needs.
Starbucks has many high protein breakfast options to choose from. For a sweeter start to your day, oatmeal is the way to go.
“The Rolled & Steel-Cut Oatmeal with Blueberries from Starbucks is a great option for vegan and vegetarian travelers with 8 grams of plant-based protein,” says Rhyan Geiger, RDN. “I recommend plant-based eaters bring extra pumpkin seeds when traveling. Sprinkle 2 tablespoons on the oatmeal and you get 4 grams of protein, total 12 grams, perfect way to start your day!”
7. Subway Black Forest Ham, Egg, and Cheese Flatbread
Nutrition Table
| Nutrient | Amount (Per 6″ Flatbread) |
|---|---|
| Calories | 400 |
| Total Fat | 22 g |
| Saturated Fat | 6 g |
| Sodium | 900 mg |
| Total Carbohydrates | 28 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Protein | 21 g |
Subway is everywhere regarded as the premier destination for quick lunches; its breakfast sandwiches are equally remarkable.
“The 6” Breakfast Flatbread with Black Forest Ham, egg, and cheese is your perfect quick breakfast option; with its 21 grams of protein and only 400 calories, it’s something one should try.” “Add some veggies as well if you want an extra zing and nutrition.”
Eat Damn Good Food, a vegetarian pancake also includes egg and cheese baked flatbread. “It’s slightly less than a breakfast flatbread for meat lovers, but still offers a hearty and protein-packed way to kickstart your day,” asserts Goodson.
Healthiest Choices Among High-Protein fast food Breakfast
Low-Calorie, High-Protein Options
When looking for the healthiest fast food breakfast, choose an item with a healthy dose of protein. Ensure it has a low number of calories. A cuppa Starbucks Egg White Sous Vide Bite is a great choice. You can also try McDonald’s Fruit and Maple Oatmeal with some protein powder.
Avoiding Added Sugars and Un-Healthful Fats
Many fast food breakfasts are loaded with hidden sugars and unhealthy fats. For a well-balanced breakfast, choose options that include lean protein sources. Also, ensure there is a healthy serving of whole-grain complex carbohydrates. A protein pancake to go is a better choice. It uses whole grains and just a hint of syrup. This makes it a far less guilty option than devouring sugary muffins.
Vegetarian and Vegan High-Protein Breakfasts
Vegetarians can enjoy options such as Dunkin’s Beyond Sausage Sandwich, using plant-based protein. Being simple, oats from Starbucks serve with some nuts on the side offers a plant-based protein breakfast.
Customizing Your High Protein Fast Food Breakfast
Adding Extra Protein
You can increase your protein intake at a meal by adding white egg, cheese, or lean meat. Many places offer protein-packed extras for a small charge. This helps you prepare filling breakfast ideas that also meet your predetermined goals.
Healthier Substitutes
Instead of unhealthy sides, such as hash browns, trade them for healthier ones, such as avocado or fruit salad. These fast-food smart choices not only improve healthiness but also keep everyone fuller longer.
Maximizing Protein Without Overloading Calories
It is important to balance protein intake with general caloric intake. Select those breakfast sandwiches using egg whites, and do not stack on add-ons with a high fat content. For example, combine a protein-packed wrap with plain Greek yogurt. This adds even more power food.
Summary
Reaching for a protein-rich fast food breakfast has become very easy with so much variety on offer. From high-protein breakfast sandwiches to construct-your-own wraps, there’s plenty of fuel to get your day started. Plan ahead, choose wisely, and focus on meals that fit your purpose. Ready to start your day? Head over to your favorite fast-food outlet for a protein-filled breakfast today!
Content disclaimer: Content on this website is provided for information purposes only. Information about a therapy, service, product, or treatment does not in any way endorse or support such therapy, service, product, or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product, or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product, or treatment described on the website is suitable in their circumstances. The State of UP and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.
- Last Updated January 10, 2025
