12 Healthier Fast Food Breakfasts Under 450 Calories

A staple of the McDonald’s menu, the Egg McMuffin is a solid option — if you make a few modifications. When ordered as-is, the Egg McMuffin has 310 calories, 6 grams of saturated fat, 3 grams of sugar, and 770 milligrams of sodium, which is a lot for just one meal. To cut back on the salt, skip either the cheese or the Canadian bacon. You’ll save about 200 milligrams of sodium (and a few calories) without sacrificing convenience.

McDonald's oatmeal is 320 calories and very low in saturated fat and sodium, but it contains a whopping 31 grams of sugar in total. To cut back, skip the Cranberry-Raisin Blend that's added on top. Since the oatmeal is already made with a brown sugar base and chopped apples, you'll still satisfy your sweet tooth while cutting the sugar content in half. 

Clocking in at 290 calories, 3.5 grams of saturated fat, and 2 grams of sugar, the Egg White Grill is a filling option that won’t throw off your calorie goals. However, with 960 milligrams of sodium, it's too salty for us to recommend (even if you skip the cheese). That being said, it is a viable option for those following a keto or Whole30 diet. Here’s how: for a keto breakfast, order the egg white grill with a plain chicken breast and no muffin. While still high in sodium, you’ll get plenty of protein and 6 grams of fat from the chicken, egg whites, and cheese. For a Whole30 option, skip the cheese and English muffin and ask for a plain chicken breast with no marinades or seasonings, which contain added sugars. To round out the meal, order a fruit cup on the side. 

Who says breakfast can’t be sweet? A small order of Burger King’s French Toast Sticks checks in at 230 calories and 8 grams of sugar. Plus, it’s only 2 grams of saturated fat and 260 milligrams of sodium, which is remarkably low for a fast food breakfast. To add extra protein and a calcium boost, order an 8-ounce jug of fat-free milk along with it.

At 240 calories, 6 grams of saturated fat, 2 grams of added sugars and roughly 400 milligrams of sodium, these bagel minis are a great way to satisfy your bagel craving without racking up excess calories and sugars. They’re available in chive and onion or plain flavors, with both options just about equal in nutritional value. Keep an eye out if you order a coffee on the side — most flavors and plant milks contain added sugars that can really add up. To avoid consuming too much sugar, check out Dunkin’s nutritional information first or stick to black coffee.

Like most fast food, many of Starbucks’ breakfast options can pack in saturated fat and sodium. However, with 5 grams of saturated fat, 3 grams of sugar, and 470 milligrams of sodium, these vegetarian egg bites are a great choice for breakfast on the go. At 170 calories, they may not be enough to keep you full throughout the morning, so feel free to enjoy a black coffee and a fruit cup on the side.

For those following a Mediterranean diet, Starbucks’ blueberry oatmeal is an ideal choice. With hearty grains, fresh blueberries, and heart-healthy nuts, it’s a filling meal that will help you power through the morning. The oatmeal checks in at 320 calories, 1.5g grams of saturated fat, 130 milligrams of sodium, and 15 grams of sugar, but you can cut down on the sugar by skipping the agave nectar on top.

For those adhering to a paleo diet, finding an easy breakfast can be a challenge. While there aren’t a ton of options available, there are some if you know where to look. At Starbucks, order a seasonal fruit cup with a bag of Squirrel® almonds. The fiber-rich meal totals up to 350 calories, 2 grams of saturated fat, 170 milligrams of sodium, and 2 grams of sugar.

Many of Panera’s breakfast sandwiches are chock-full of sodium. To cut back and still feel satisfied, order a Sprouted Grain Bagel Flat with an over-easy egg, mustard horseradish sauce, and a fruit cup on the side. You’ll have a flavorful and filling meal for 330 calories, 1.5 grams of saturated fat, 510 milligrams of sodium, and 4 grams of sugar.

Skip the sugar-heavy smoothies in favor of Jamba Juice’s oatmeal, which checks in at 170 calories, 0 grams of saturated fat, 20 milligrams of sodium, and 5 grams of sugar. The oatmeal is topped with bananas, blueberries, strawberries, coconut, and brown sugar crumbles for a sweet meal that’s full of flavor and texture.

At fast-food restaurants, tortillas tend to be a healthier option than muffins or biscuits. Jamba Juice’s wrap, which contains egg whites, cheese, and turkey sausage, satisfies your breakfast cravings for 320 calories, 6 grams of saturated fat, 580 milligrams of sodium, and 1 gram of sugar. With 17 grams of protein, it’s a safe bet for a long drive or busy morning. For a boost of Vitamin C, add on a turmeric shot for 25 calories and 3 grams of sugar.