Healthy Breakfast Ideas Restaurants

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Healthy Breakfast Ideas Restaurants Ever had a restaurant breakfast that was so good that you wished you could get it at home? Restaurants these days are great at making meals that are enjoyable, healthy and quick. You can drink coffee and juice, eat bagels, oatmeal or cereal with milk or yogurt, any sort of pasta and bacon, sausage or anything else you want. A well-balanced breakfast is an essential part of every healthy diet and lifestyle. This is especially true for those of us who are living a busy life, on the run and have to be at work early each morning. A rushed breakfast does not only mean skipped meals but can also mean eating food that might add up to your waistline inches. In order to avoid this situation, try some of these quick breakfast ideas that you can get from most restaurant chains around. You will never know what your favorite restaurants really serve unless you ask or read their nutritional information online.  That’s where I can help.

Healthy Breakfast Ideas Restaurants

In an ideal world, you’d eat nutrient-dense, unprocessed food that you prepare yourself for every meal. But this isn’t an ideal world. It’s the real world.

Sometimes you’re in a damn rush, and you don’t have any food in the house, and you have a million things to do, and you basically have only two choices: Starve until lunch, or hit up a fast-food restaurant. And if you’re hungry, you should eat.

Here’s the thing to remember: Eating fast-food on occasion isn’t going to destroy your health or ruin everything. Especially if you aim to eat the healthiest things on the menu.

Fast food restaurants may seem like the last place where you could find a healthy and hearty breakfast, as many options are packed with more than a day’s worth of sodium, sugar, and calories. But it’s possible. Many registered dietitians actually say there are decent morning meals you can find at the drive-through that are low in carbs and high in protein and fiber.
To help you make the right food choices, we consulted RDs about their top fast food breakfast picks. The best part: they won’t sabotage your weight loss goals at all. In fact, they might even keep you from indulging in unhealthy temptations. While it’s always best to prep your own breakfasts at home, here are some of the healthiest fast food breakfasts to pick up the next time you just can’t whip up your own morning meal.

But What Does It Mean To Eat a “Healthy” Fast-Food Breakfast, Anyway?

1. Starbucks

Starbucks has a good selection of healthy breakfast options outside of their bakery. Look toward the egg-based meals, or even expand out into the bistro boxes (which are usually thought of as snacks or lunches, but can definitely also work for breakfast). There’s also a line of yogurt parfaits, but those come with over 20 grams of sugar each – so if you’re trying to cut back on your sugar intake, you probably want to skip them.

Spinach & Feta Breakfast Wrap (Vegetarian)

290 calories

19 g protein

10 g fat (3.5 g saturated, 0 g trans)

830 mg sodium

33 g carbohydrates (6 g fiber, 4 g sugar)

Protein Bistro Box

380 calories

13 g protein

19 g fat (6 g saturated, 0 g trans)

470 mg sodium

37 g carbohydrates (5 g fiber, 19 g sugar)

See all nutrition info for Starbucks here.

2. Subway

6″ Egg & Cheese Omelet Sandwich

360 calories

19 g protein

12 g fat (4.5 g saturated, 0 g trans)

860 mg sodium

6 g sugar

3. Panera Bread

Panera has a number of solid choices on their breakfast menu; and if you don’t like eggs or oatmeal, a whole grain or sprouted grain bagel with cream cheese would also roughly fit into the guidelines above (it would come in above 400 calories, but not by much).

Steel Cut Oatmeal With Strawberries And Pecans

340 calories

6 g protein

14 g fat (2 g saturated, 0 g trans)

160 mg sodium

51 g carbohydrates (9 g fiber, 16 g sugar)

Avocado, Egg White & Spinach Breakfast Power Sandwich

400 calories

12 g protein

13 g fat (6 g saturated, 0 g trans)

650 mg sodium

52 g carbohydrates (5 g fiber, 5 g sugar)

See Panera Bread’s full nutrition info here.

4. McDonald’s

The key to eating a healthy breakfast at McDonald’s is to keep the order small, and to avoid the coffee and smoothie drinks (which all come with a LOTTT of sugar). Here we’re suggesting the Egg McMuffin, and also the fruit and maple oatmeal without brown sugar. You can add a low-fat milk jug to either one of those if you feel like 300 or 260 calories isn’t going to be enough to keep you satisfied.

Egg McMuffin

300 calories

17 g protein

13 g fat (5 g saturated, 0 g trans)

750 mg sodium

31 g carbohydrates (4 g fiber, 3 g sugar)

Fruit And Maple Oatmeal Without Brown Sugar

260 calories

5 g protein

4 g fat (1.5 g saturated, 0 g trans)

115 mg sodium

49 g carbohydrates (5 g fiber, 18 g sugar)

1% Low Fat Milk Jug

100 calories

8 g protein

2.5 g fat (1.5 g saturated, 0 g trans)

125 mg sodium

12 g carbohydrates (0 g fiber, 12 g sugar)

TOTAL

360 calories

13 g protein

6.5 g fat (3 g saturated, 0 g trans)

240 mg sodium

61 g carbohydrates (5 g fiber, 30 g sugar)

See more nutrition info for McDonald’s here.

5. Taco Bell

There’s not much on the breakfast menu that comes in under 1,000 milligrams of sodium, unfortunately. The Biscuit Tacos are all in the right range, though (choose from the sausage egg and cheese, the sausage and cheese, and the egg and cheese). Grilled Breakfast Burritos and a few of the A.M. Grilled Tacos also generally fit our parameters.

Sausage And Cheese Biscuit Taco

370 calories

14 g protein

23 g fat (10 g saturated, 0 g trans)

640 mg sodium

29 g carbohydrates (1 g fiber, 7 g sugar)

Grilled Breakfast Burrito – Fiesta Potato

340 calories

10 g protein

15 g fat (3.5 g saturated, 0 g trans)

790 mg sodium

43 g carbohydrates (3 g fiber, 3 g sugar)

See Taco Bell’s breakfast menu nutrition info here.

6. Dunkin’ Donuts

Bacon Guacamole Flatbread

360 calories

17 g protein

17 g fat (5 g saturated, 0 g trans)

850 mg sodium

34 g carbohydrates (5 g fiber, 3 g sugar)

TWO Egg-White Sausage Wake-Up Wraps

300 calories

18 g protein

14 g fat (6 g saturated, 0 g trans)

720 mg sodium

28 g carobhydrates (2 g fiber, 2 g sugar)

See all Dunkin’ Donuts nutrition info here.

7. Burger King

A lot of the breakfast items at Burger King have over 1,000 milligrams of sodium, which is definitely not ideal. The CROISSAN’WICH line of breakfast sandwiches tends to have less sodium than the breakfast sandwiches on muffins, although the breakfast muffins tend to be lower-calorie. Up to you which is more important, if you aren’t into either of these options listed below.

Sausage Breakfast Burrito

310 calories

14 g protein

19 g fat (7 g saturated, 0 g trans)

820 mg sodium

27 g carbohydrates (1 g fiber, 2 g sugar)

Egg & Cheese CROISSAN’WICH

330 calories

11 g protein

18 g fat (8 g saturated, 0 g trans)

620 mg sodium

31 g carbohydrates (1 g fiber, 5 g sugar)

See Burger King’s nutrition information here.

8. Hardee’s

9. Caribou Coffee

Stick with the oatmeal options and breakfast sandwiches and you’ll have an easier time staying within the limits we outlined above. In fact, some of the mini breakfast sandwiches are so mini that you can order two and still come in under 400 calories.

Blueberry Almond Oatmeal

340 calories

16 g protein

8 g fat (0.5 g saturated, 0 g trans)

210 mg sodium

54 g carbohydrates (9 g fiber, 13 g sugar)

TWO Spinach, Egg, And Swiss Minis

380 calories

16 g protein

20 g fat (7 g saturated)

520 mg sodium

32 g carbohydrates (2 g fiber, 2 g sugar)

See all nutrition info for Caribou Coffee here.

10. Pret A Manger

11. Quiznos

Quiznos food tends to be high in sodium, but there are some breakfast items that come in under 1,000 milligrams. Go for the grilled flatbread sandwiches or the breakfast subs to keep things lower-calorie and in the right sodium range.

Ham & Egg Grilled Flatbread

300 calories

17 g protein

12 g fat (5 g saturated, 0 g trans)

760 mg sodium

32 g carbohyrdates (1 g fiber, 5 g sugar)

Egg & Cheddar Sub

370 calories

18 g protein

16 g fat (6 g saturated, 0 g trans)

760 mg sodium

39 g carbohydrates (1 g fiber, 4 g sugar)

See all nutrition info for Quiznos here.

12. Au Bon Pain

Most breakfast items at Au Bon Pain are over 400 calories, and a lot of them have over 1,000 milligrams of sodium. But there are still some good options on there, especially if you focus on the egg dishes and avoid the smoothies and baked goods.

Egg Whites, Cheddar And Avocado On A Skinny Wheat Bagel

310 calories

20 g protein

17 g fat (6 g saturated)

610 mg sodium

26 g carbohydrates (9 g fiber, 2 g sugar)

2 Eggs On A Bagel

430 calories

22 g proteim

12 g fat (4 g saturated, 0 g trans)

580 mg sodium

58 g carbohydrates (2 g fiber, 5 g sugar)

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