“Choosing breakfast items that contain a balance of protein and fiber will help you feel satisfied and fuller for longer,” says nutritionist Megan Sassos.
Luckily, it’s possible to get your fill of all three nutrients without having to sacrifice taste or flavor! These fast-food restaurants make breakfast sandwiches that pack in protein, healthy fats, and fiber for a satisfying start to your day.
Jack in the Box
A Jack in the Box breakfast sandwich is just 380 calories and 17 grams of protein. The chain also offers a variety of lower calorie and carb options, as well as gluten-free choices.
The chain has a lot of options to choose from, and each menu item will have an ingredient statement that will list all allergens. This makes it easy to find an option that will suit your dietary needs.
A popular breakfast sandwich is the Bacon, Egg, and Cheese Biscuit. This 430-calorie sandwich is made up of two fried eggs, bacon and a slice of cheese on a biscuit.
One of the most popular fast-casual breakfast chains, Einstein Bros., recently introduced a “Thintastic” bagel that cuts calories by more than half. It’s a huge deal for customers who are trying to stay on track with their diet, especially since bagels are notoriously high in fat and calories.
However, that’s not all that’s different about the bagel. The “Boosted” bagel, which comes in flavors like cherry chia and savory parm, is made with a full 32 milligrams of caffeine.
Another signature breakfast item from the chain is its “Bagelrito,” which is a breakfast burrito served on a bagel. It’s available nationwide, though it was first launched in Denver.
For those on a gluten-free diet, the chain also offers a new menu item called Eggels, which is made with sous vide eggs shaped into a bagel. These are available in meat and cheese varieties, as well as veggie options.
If you’re looking for a healthy breakfast option, Panera Bread is a great place to go. It’s a bakery cafe that offers a variety of pastries and baked goods, including cinnamon rolls, bagels, muffins and croissants.
The chain is also known for being the first restaurant to list calorie counts on menus. It also eliminated all artificial preservatives, flavors, sweeteners and colors from its foods in 2017.
Besides soups, sandwiches and salads, Panera has a few other delicious options that are worth checking out.
For a healthy breakfast sandwich, choose one of their power sandwiches, such as the Avocado, Egg White and Spinach on a Sprouted Grain Bagel Flat (350 calories, 13g fat, 5g fiber, 19g protein), or the Sausage, Scrambled Egg and Cheese on Brioche (550 calories, 33g fat, 16g saturated fat, 33g carbohydrate, 29g protein). If you want to add some extra heart-healthy fats, ask for whole wheat bread.
Subway is a fast food restaurant that is known for its fresh, healthy options. It was founded by Fred DeLuca in 1965.
The restaurant has a variety of sandwiches on its menu that are high in protein, low in calories and low in sodium. The best of these are Subway’s Fresh Fit options.
Black Forest Ham, Egg, & Cheese: This savory sandwich is a popular choice for those looking to get their fill of protein while still keeping it low in fat. The addition of grilled veggies makes it an ideal breakfast option.
Steak, Egg White, & Cheese: This hearty sub is an excellent choice for those looking to add lean meat to their diets while keeping it low in calories. Its 380-calorie count makes it the perfect meal to keep you full for a long day.
This is a great Subway sandwich to have on hand when you need a quick meal. The ingredients are fresh, and the bread is a lower-fat version of regular sandwich bread. It’s also a good option for vegetarians.