Skip to content

Top Navigation

Cooking Light Cooking Light
  • Recipes
  • Cooking 101
  • Eating Smart
  • Healthy Living
  • News

Profile Menu

Your Account

Account

  • Newsletters
  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
SUBSCRIBE
Pin FB

Explore Cooking Light

Cooking Light Cooking Light
  • Explore

    Explore

    • 31-Day Healthy Meal Plan

      Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Read More
    • Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less)

      Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Read More
    • Our Favorite Healthy Air Fryer Recipes

      Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Read More
  • Recipes

    Recipes

    See All Recipes
    • Breakfast & Brunch
    • Lunch
    • Dinner
    • Drinks
    • Recipe Makeovers
    • Quick & Healthy
    • Diabetic
    • Gluten-Free
    • Vegetarian
    • Cooking Light Live
  • Cooking 101

    Cooking 101

    See All Cooking 101
    • Essential Ingredients
    • Cooking Techniques
    • Meet the Chef
    • Cooking Resources
    • Budget Friendly
    • Smart Choices
  • Eating Smart
  • Healthy Living

    Healthy Living

    See All Healthy Living
    • Weight-Loss
    • Health
    • Fitness
    • Home
    • Travel
    • Nutrition 101
  • News

Profile Menu

Your Account

Account

  • Newsletters
  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
Sweepstakes

Follow Us

  1. Home
  2. 12 Healthier Fast Food Breakfasts Under 450 Calories

12 Healthier Fast Food Breakfasts Under 450 Calories

January 10, 2022
Skip gallery slides
Pin
Credit: Jamba Juice
It can feel impossible to find a healthy breakfast on the go, but there are options that can fit into your meal plan without extra hassle. When you're on the road, running late, or just have a fast food craving, turn to these popular breakfasts. They're quick, easy, and adhere to Cooking Light's guidelines for calories, sodium, saturated fat, and sugar. 
Start Slideshow

1 of 11

Pin
Facebook Tweet Email Send Text Message

McDonald’s: Egg McMuffin (Modified)

Credit: McDonald's

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.

1 of 11

Advertisement
Advertisement

2 of 11

Pin
Facebook Tweet Email Send Text Message

McDonald’s: Fruit & Maple Oatmeal Without the Cranberry-Raisin Blend

Credit: McDonald's

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. 

2 of 11

3 of 11

Pin
Facebook Tweet Email Send Text Message

Chick-Fil-A: Egg White Grill for Keto or Whole30

Credit: Chick-Fil-A

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. 

3 of 11

Advertisement

4 of 11

Pin
Facebook Tweet Email Send Text Message

Burger King: 3-Piece French Toast Sticks

Credit: Burger King

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.

4 of 11

5 of 11

Pin
Facebook Tweet Email Send Text Message

Dunkin': Stuffed Bagel Minis

Credit: Dunkin

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.

5 of 11

6 of 11

Pin
Facebook Tweet Email Send Text Message

Starbucks: Egg White & Roasted Red Pepper Egg Bites

Credit: Starbucks

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.

6 of 11

Advertisement
Advertisement
Advertisement

7 of 11

Pin
Facebook Tweet Email Send Text Message

Starbucks: Rolled & Steel-Cut Oatmeal with Blueberries

Credit: Starbucks

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.

7 of 11

8 of 11

Pin
Facebook Tweet Email Send Text Message

Starbucks: Seasonal Fruit Cup

Credit: Starbucks

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.

8 of 11

9 of 11

Pin
Facebook Tweet Email Send Text Message

Panera: Sprouted Grain Bagel Flat

Credit: Panera

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.

9 of 11

Advertisement
Advertisement
Advertisement

10 of 11

Pin
Facebook Tweet Email Send Text Message

Jamba Juice: Oatmeal

Credit: Jamba Juice

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.

10 of 11

11 of 11

Pin
Facebook Tweet Email Send Text Message

Jamba Juice: Turkey Sausage Wrap

Credit: Jamba Juice

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. 

11 of 11

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 11 McDonald’s: Egg McMuffin (Modified)
    2 of 11 McDonald’s: Fruit & Maple Oatmeal Without the Cranberry-Raisin Blend
    3 of 11 Chick-Fil-A: Egg White Grill for Keto or Whole30
    4 of 11 Burger King: 3-Piece French Toast Sticks
    5 of 11 Dunkin': Stuffed Bagel Minis
    6 of 11 Starbucks: Egg White & Roasted Red Pepper Egg Bites
    7 of 11 Starbucks: Rolled & Steel-Cut Oatmeal with Blueberries
    8 of 11 Starbucks: Seasonal Fruit Cup
    9 of 11 Panera: Sprouted Grain Bagel Flat
    10 of 11 Jamba Juice: Oatmeal
    11 of 11 Jamba Juice: Turkey Sausage Wrap

    Share & More

    Facebook Tweet Email Send Text Message
    Cooking Light

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise
    • Content Licensing
    • Accolades this link opens in a new tab

    Connect

    Follow Us
    Subscribe to Our Newsletter
    Sign Up
    MeredithCooking Light is part of the Allrecipes Food Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Cooking Light may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Statementthis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Cooking Light. All rights reserved. Printed from https://www.cookinglight.com

    View image

    12 Healthier Fast Food Breakfasts Under 450 Calories
    this link is to an external site that may or may not meet accessibility guidelines.