7 Delicious Fast-Food Breakfast Sandwiches to Try (Dietitians-Approved)

By Amanda
June 25, 2024

Do you have a favorite fast-food breakfast sandwich?

Breakfast has traditionally been considered the most essential meal of the day, but this is debatable. Some people need a proper meal to think clearly, while others prefer to wait until lunchtime, believing it offers more health benefits.

If you’re in the first category, you probably want to fuel your body ASAP. Unfortunately, while you might wake up with your stomach rambling, sometimes you don’t have enough time to prepare breakfast and sit down for a bite.

But we’ve come to your rescue! We’ve talked to nutritionists, who shared with us some delicious fast-food breakfast sandwiches for those rushed mornings when you don’t have time to eat but want to fuel your body.

Even if it’s always better to consume food you cooked yourself, an exception here and there doesn’t hurt anybody. You can find lots of tasty and healthy options on the market, and these fast-food breakfast sandwiches will hit the spot. Are you hungry already? Then let’s get started!

1. Black forest ham, egg, and cheese sandwich

If you love eating at Subway, this fast-food breakfast sandwich is exactly what you need to start the day off right. Nutritionists love this black forest ham, egg, and cheese sandwich, thanks to its delicious ingredients and great macronutrients.

This meal will fuel your body with 23 grams of protein, so it will keep you satisfied for hours. You can boost your daily veggie intake and help your body glow from within by adding spinach and tomatoes. Get that fiber in, and you’ll be golden!

You’re probably curious about the nutritional information, so here it is:

390 calories;
23 g protein;
12 g of total fat;
4 g saturated fat;
45 g of carbs;
4 grams of sugar;
25 mg cholesterol;
1,110 mg sodium;
3 g fiber.

2. Turkey bacon and egg white sandwich

Starbucks is one of the most popular places for people who love to get their caffeine fix in the morning but don’t miss out on their breakfast meals because they’re delicious. One of the nutritionists’ favorites is the turkey bacon and egg white sandwich, and you’ll see why in a second.

This crunchy yet soft meal is packed with flavor; it contains 17 grams of protein, and it’s amazing for balancing your blood sugar throughout the morning. If you need a caffeinated drink to enjoy along with your fast-food breakfast sandwich, I recommend you get a 12-ounce latte with dairy-free milk to get some extra vitamins and keep inflation to a minimum.

Here is the nutritional information for your tasty breakfast:

230 calories;
17 g protein;
5 g total fat;
2.5 g saturated fat;
2 g total sugars;
20 mg cholesterol;
28 g carbohydrates;
560 mg sodium;
3 g fiber.

3. Wake up wrap

Even though you might be tempted to get your cup of java and maybe a donut from the fabulous Dunkin’, don’t forget about their delicious fast-food breakfast sandwiches. The wake up wrap is a tasty meal that includes cheese, eggs, and your choice of breakfast meat.

While it might be tempting to choose the turkey sausage, it’s not the healthiest option available. If you want to keep sodium and saturated fat as low as possible, nutritionists recommend getting the bacon version.

Here is the nutritional info for your fast-food breakfast sandwich made with bacon:

220 calories;
10 g protein;
13 g total fat;
4 g saturated fat;
105 mg cholesterol;
15 g carbohydrates;
0 g fiber;
590 mg sodium;
1 g total sugars.

4. Turkey sausage, egg, and cheese sandwich

If the wake up wrap isn’t your cup of tea, maybe this next meal will satisfy your taste buds better. This fast-food breakfast sandwich is exactly what you need to quiet your rambling stomach in the morning. It’s flavorful, easy to grab, and full of high-quality ingredients. If you enjoy this meal, you’ll fuel your body with:

470 calories;
23 g protein;
39 g carbohydrates;
25 g total fat;
8 g saturated fat;
4 g total sugars;
215 mg cholesterol;
1,080 mg sodium.

Even though this fast-food breakfast sandwich is delicious and packed with protein, limit how often you eat it since it’s high in sodium. This can have harmful effects over time. However, enjoying it occasionally won’t affect your health.

5. Egg white grilled breakfast sandwich

If you love going to Chick-fil-A in the morning, make sure you get something to eat, because there are lots of healthy and delicious alternatives to try. One of the best fast-food breakfast sandwiches you could try is the egg white-grilled one.

It’s served on a crunchy English muffin and is made with the tastiest grilled chicken, American cheese, and egg white. It fuels your body with protein to help your muscles grow stronger while keeping your hunger in check for hours.

Are you curious about the nutritional information? Here they are:

300 calories;
28 g protein;
31 g carbohydrates;
8 g total fat;
4 g saturated fat;
1,020 mg sodium;
65 mg cholesterol;
2 g fiber;
2 g total sugars.

6. Garden avocado egg sandwich

If you don’t like any of the fast-food breakfast sandwiches we’ve previously talked about, don’t worry; we have many other options for you. Is there someone who doesn’t like a bagel with cream cheese?

Probably not, but unfortunately, it doesn’t contain enough protein. You can make it more filling by turning it into the tastiest sandwich ever. Visit Einstein Bros. Bagels and indulge in their amazing garden avocado egg sandwich. This meal is a combination of veggies, protein, and healthy fats, which will keep you full for hours, support your blood sugar levels, and help your body avoid energy crashes.

You can make this meal even healthier by choosing the honey whole wheat or ancient grain bagel for extra fiber and choosing one of their “thin” bagel options to reduce some calories. And if your diet requires you to eat more protein, ask the staff for extra eggs or egg whites.

Here are all the macros you’ll get for this delicious and healthy fast-food breakfast sandwich:

500 calories;
18 g protein;
63 g carbohydrates;
20 g total fat;
4 g saturated fat;
3 g fiber;
8 g total sugars;
190 mg cholesterol;
950 mg sodium.

7. Avocado, egg white, spinach, and cheese on multigrain bagel flat

If you crave a fast-food breakfast sandwich that will fuel your body with protein, healthy fats, and fiber, go to Panera. This restaurant is a popular choice among people who want to eat healthy but don’t always have time to cook their food.

Nutritionists give this meal bonus points for its high-veggie content and multigrain bagel and say it’s a great option for hitting your protein goal for the day. Speaking of nutritional information, here’s everything you need to know about this fast-food breakfast sandwich:

340 calories;
19 g protein;
6 g fiber;
14 g total fat;
5 g saturated fat;
36 g carbohydrates;
20 mg cholesterol;
730 mg sodium;
3 g total sugars.

If you don’t like any of these fast-food breakfast sandwiches or you prefer to make them at home and have better control over the ingredients, I recommend you check out this delicious bread mix. It’s full of fiber, gluten-free, plant-based, easy to make and bake, and tastes amazing! Check it out!

Do you find this article helpful? Have you ever tried any of these fast-food breakfast sandwiches? Which one was your favorite? Let’s chat in the comments below! If you enjoyed reading this article and you’d like to check out something else from Nutrition in USA, here’s a great post for you: 20 Foods You Should NEVER Refrigerate (Although You Do)