23 High-Protein Fast Food Breakfasts: Fuel Your Day with Healthy Choices
When you’re on the go, grabbing a healthy, high-protein breakfast can seem challenging—especially at fast-food chains. But with more restaurants offering nutritious options, it’s easier than ever to find breakfasts that support your protein needs and keep you feeling full. In this guide, we’ll explore 23 high-protein fast-food breakfast options that cater to health-conscious individuals. These choices will help you meet your fitness goals without sacrificing convenience.
1. Starbucks – Turkey Bacon & Egg White Sandwich
This sandwich combines egg whites with turkey bacon on an English muffin, providing a lower-calorie option that’s packed with protein.
- Protein: 17g
- Calories: 230
- Tip: Pair with a black coffee for a low-calorie, protein-rich breakfast to kickstart your day.
Unique Insight: Egg whites are lower in fat but still packed with protein, making them a great choice for lean muscle maintenance.
2. Dunkin’ – Power Breakfast Sandwich
Dunkin’s Power Breakfast Sandwich is made with egg whites, turkey sausage, and spinach, all served on a multigrain thin bun.
- Protein: 20g
- Calories: 370
- Fact: This sandwich contains whole grains, providing sustained energy alongside protein.
Example: Ideal for a quick breakfast after a morning workout, as it supports muscle recovery.
3. McDonald’s – Egg McMuffin
The classic Egg McMuffin is a staple for breakfast lovers. It features an egg, Canadian bacon, and cheese on an English muffin.
- Protein: 17g
- Calories: 300
- Tip: Skip the cheese to reduce calories without compromising much on protein.
Unique Insight: Canadian bacon is lower in fat compared to traditional bacon, making it a healthier choice for protein.
4. Panera Bread – Avocado, Egg White & Spinach Sandwich
This Panera sandwich uses sprouted grain bagels, avocado, and egg whites for a plant-powered protein boost.
- Protein: 21g
- Calories: 350
- Fact: Avocado provides healthy fats that support satiety and overall health.
Example: Great for vegetarians seeking protein from both eggs and sprouted grains.
5. Chick-fil-A – Egg White Grill
The Egg White Grill includes grilled chicken breast, egg whites, and an English muffin for a satisfying high-protein meal.
- Protein: 25g
- Calories: 290
- Tip: Opt for no cheese to make this even leaner.
Unique Insight: Grilled chicken adds lean protein, ideal for muscle repair and weight management.
6. Subway – Black Forest Ham, Egg & Cheese Flatbread
Subway’s breakfast flatbreads are customizable, allowing you to add more veggies for extra nutrients.
- Protein: 19g
- Calories: 400
- Tip: Request spinach, tomatoes, and green peppers to add fiber and flavor without added fat.
Fact: Including vegetables in your breakfast can help you reach your daily fiber goals, supporting digestive health.
7. Taco Bell – Breakfast Burrito with Eggs and Sausage
Taco Bell’s breakfast burrito features scrambled eggs, sausage, and cheese for a protein-rich start.
- Protein: 12g
- Calories: 340
- Tip: Order without cheese or request extra eggs for more protein.
Unique Insight: Eggs are a complete protein source, containing all essential amino acids for muscle growth.
8. Wendy’s – Sausage, Egg & Cheese Burrito
This burrito combines sausage, egg, and cheese in a tortilla, delivering a good amount of protein and calories for sustained energy.
- Protein: 15g
- Calories: 340
- Fact: Sausage provides protein and flavor, though it’s higher in fat, so enjoy in moderation.
Example: Pair with a side of fruit to balance the meal and add fiber.
9. Jamba Juice – Turkey Sausage & Veggie Wrap
Jamba Juice’s wrap includes turkey sausage, scrambled eggs, and veggies in a whole wheat wrap.
- Protein: 16g
- Calories: 300
- Tip: Turkey sausage is leaner than traditional sausage, making it a better choice for heart health.
Unique Insight: Whole wheat wraps provide fiber and protein, making them ideal for a balanced meal.
10. Burger King – Egg and Cheese Croissan’wich with Bacon
This classic Croissan’wich includes fluffy eggs, cheese, and bacon on a croissant bun.
- Protein: 15g
- Calories: 350
- Tip: Choose ham or skip bacon for a lower-calorie option with similar protein.
Fact: Eggs are rich in choline, a nutrient important for brain health and metabolism.
11. Arby’s – Ham & Swiss Croissant
Arby’s Ham & Swiss Croissant offers a good amount of protein with a savory taste profile.
- Protein: 18g
- Calories: 400
- Example: Enjoy with black coffee or water for a balanced breakfast without additional calories.
Unique Insight: Swiss cheese has a mild flavor but adds protein and calcium, supporting bone health.
12. Sonic – Bacon Breakfast Toaster
Sonic’s toaster sandwich with bacon, egg, and cheese offers protein and carbs for an energy-boosting start.
- Protein: 15g
- Calories: 460
- Tip: Ask for whole grain bread if available to add fiber.
Fact: Whole grains can aid in stabilizing blood sugar, preventing energy crashes after breakfast.
13. Einstein Bros. – Chorizo Sunrise Egg Sandwich
This sandwich features chorizo, egg, and cheese, delivering a bold flavor with protein power.
- Protein: 20g
- Calories: 460
- Tip: Substitute turkey sausage for a leaner version if available.
Unique Insight: Chorizo adds a spicy kick, potentially boosting metabolism through thermogenesis.
14. Hardee’s – Low-Carb Breakfast Bowl
Hardee’s Low-Carb Breakfast Bowl combines sausage, eggs, and cheese in a bowl for a high-protein, low-carb meal.
- Protein: 31g
- Calories: 410
- Fact: Great for keto or low-carb dieters looking for protein without the carbs.
Example: Enjoy alongside a side salad or fresh fruit for extra fiber without adding carbs.
15. Carl’s Jr. – Bacon, Egg, and Cheese Biscuit
This biscuit sandwich provides a classic combination of eggs, bacon, and cheese.
- Protein: 18g
- Calories: 450
- Tip: Opt for no cheese or bacon if you want a leaner meal with fewer calories.
Unique Insight: Eggs contain essential nutrients like vitamin D, which supports immunity and bone health.
16. Starbucks – Spinach, Feta & Egg White Wrap
This wrap includes spinach, feta cheese, and egg whites for a nutritious breakfast.
- Protein: 20g
- Calories: 290
- Fact: Spinach provides iron and antioxidants, supporting energy levels and reducing oxidative stress.
Tip: Pair with a green tea for an antioxidant boost without added calories.
17. Peet’s Coffee – Turkey Sausage & Cheddar English Muffin
This sandwich includes turkey sausage, cheddar, and egg on a whole-grain English muffin.
- Protein: 20g
- Calories: 350
- Tip: Skip the cheese to make it lighter without sacrificing protein.
Unique Insight: Turkey sausage offers protein with less fat, supporting heart health and muscle repair.
18. Jack in the Box – Grande Sausage Breakfast Burrito
Jack in the Box’s Grande Sausage Breakfast Burrito is a hearty option filled with sausage, eggs, and cheese.
- Protein: 23g
- Calories: 760
- Tip: Share this with a friend or enjoy half to keep calories in check while still benefiting from protein.
Fact: The eggs and sausage provide a mix of protein and fat, ideal for a sustained energy boost.
19. Taco Bell – Mini Skillet Bowl
This small, protein-packed bowl includes eggs, potatoes, and pico de gallo, with the option to add sausage.
- Protein: 10g (with sausage)
- Calories: 180
- Tip: Ask for extra egg for additional protein without adding many calories.
Example: Great for a light snack or as part of a bigger breakfast with fruit or a smoothie.
20. McDonald’s – Bacon, Egg & Cheese Biscuit
This classic breakfast sandwich includes bacon, egg, and cheese in a buttery biscuit.
- Protein: 17g
- Calories: 420
- Tip: Order without cheese or try a different bread for a lighter option.
Unique Insight: Despite being indulgent, bacon adds a satisfying crunch, which can increase satisfaction with smaller portions.
21. Sonic – Breakfast Burrito
Sonic’s Breakfast Burrito features scrambled eggs, cheese, and sausage in a flour tortilla, offering a protein boost on the go.
- Protein: 12g
- Calories: 460
- Tip: Add a side of salsa for extra flavor without added calories.
Fact: Eggs are a powerhouse of nutrients, including essential amino acids, which can support muscle repair.
22. Tim Hortons – Farmer’s Breakfast Wrap
Tim Hortons offers this wrap with eggs, bacon, sausage, and cheese, making it a protein-rich choice for breakfast.
- Protein: 26g
- Calories: 600
- Tip: Request it without bacon or cheese for a leaner version.
Unique Insight: Combining two proteins (bacon and sausage) can boost satisfaction and provide a strong energy boost.
23. Panera Bread – Mediterranean Egg White Wrap
Panera’s Mediterranean wrap includes egg whites, spinach, and cheese in a whole-wheat wrap for a lean, protein-packed breakfast.
- Protein: 20g
- Calories: 290
- Fact: Spinach provides iron, which supports oxygen transport in the blood, enhancing energy levels.
Tip: Pair with a fruit cup for added fiber and sweetness.
Additional Tips for Choosing High-Protein Fast-Food Breakfasts
- Look for Eggs and Lean Meats: Eggs, turkey sausage, and grilled chicken are great high-protein options.
- Opt for Whole Grains: Whole-grain wraps or breads add fiber, which helps with fullness.
- Go for Greek Yogurt Sides: Some chains offer Greek yogurt, which is high in protein and can make a balanced addition to your breakfast.
- Avoid Added Sugars: Watch out for syrups, sauces, and drinks that add extra sugar and calories.
- Order Customizable Options: Many chains let you customize items, so you can swap ingredients to add protein and reduce empty calories.
Figures & Facts on Protein and Weight Loss
- Protein for Satiety: Research shows that high-protein meals can keep you full for longer, reducing the need for snacks.
- Metabolic Boost: Protein-rich foods require more energy for digestion, potentially boosting metabolism.
- Importance of Breakfast: Starting your day with protein helps to stabilize blood sugar, which can prevent mid-morning energy crashes and cravings.
Conclusion
Fast-food breakfasts don’t have to derail your health goals. By choosing high-protein options, you can enjoy convenient meals that support weight loss, energy, and muscle maintenance. Next time you’re at a drive-thru, consider one of these 23 options to keep your breakfast protein-packed and satisfying.
