According to a Dietitian: Rating of the Top 13 Best and Worst Fast-Food Breakfast Sandwiches

Sometimes, you just don’t have the time or means to cook breakfast. In these instances, a fast-food breakfast sandwich that you can quickly grab and go is perhaps your best (if not the only) option. However, blindly ordering off the fast-food menu isn’t the smartest choice.

You can end up ordering an unhealthy option. Instead, be prepared and plan in advance to make better-for-you choices. How? Understanding the best and worst of what fast-food menus have to offer will help you arrive early in the AM with the rest of the early birds and make smart, informed decisions.

When choosing a fast-food breakfast sandwich, look for options that are fewer than around 450 calories. Most people tend to eat heavier lunches and dinners, so keep the bulk of your calories for those meals. You also want a mix of carbs and protein that is within reasonable limits for saturated fat and sodium. If you can balance your sandwich with a fruit or yogurt option, it will be even more balanced, and you’ll get more nutrients in your meal.

Check out the 13 best and worst fast-food breakfast sandwich options below. For more tips on which fast-food breakfasts to avoid, circle back to The Worst Fast-Food Breakfasts, According to Dietitians.

The Best Fast-Food Breakfast Sandwiches:

– This egg white wrap is combined with spinach, feta cheese, and sun-dried tomato cream cheese inside a whole-wheat wrap. With 290 calories, this vegetarian sandwich is quick and easy and has a reasonable number of calories, high protein content, and is vegetarian.

– Simple egg and cheese sandwich served on an English muffin from Dunkin’. With 460 calories, this sandwich is a go-to when on the road or at the airport.

– The 6-inch egg and cheese sandwich made with flatbread from Subway is a simple choice that is only 350 calories, making it relatively low compared to other fast-food breakfast sandwiches.

– If you’re looking for lean protein for breakfast, try this protein-packed fast-food breakfast sandwich from Chick-fil-A. This grilled chicken, egg white, and American cheese sandwich served on a toasted English muffin has only 290 calories per sandwich.

– The sizzling turkey bacon and egg white sandwich has reduced-fat white cheddar cheese and is served on a wheat English muffin. With 230 calories, this is a high protein choice and popular among college-aged students.

– This personal go-to breakfast of egg white, aged white cheddar cheese, avocado, spinach, and tomato sandwich served on a sprouted grain bagel flat is a nicely balanced breakfast choice.

The Worst Fast Food Breakfast Sandwiches:

– The Burger King Croissan’Wich consists of two sizzling sausage patties, eggs, and two slices of American cheese on a toasted croissant. With 720 calories, the saturated fat and sodium are extraordinarily high.

– Made with five half slices of bacon and white cheddar cheese on two slices of sourdough toast, the calories are too high in this sandwich, but what is especially concerning is that it’s also 50% of the recommended daily max of saturated fat and 59% of the total recommended max of sodium.

– The tortilla filled with sliced chicken nuggets, hash browns, scrambled eggs, and a blend of Monterey Jack and cheddar cheeses is one fast-food breakfast burrito to skip. For a healthier option, choose Chick-Fil-A’s Egg White Grill instead.

– Made with sausage, scrambled egg, American cheese, and garlic aioli served on an Asiago bagel, this fast-food breakfast sandwich from Panera is one to pass on. You’ll want to avoid this sandwich since the calories are too high, and it provides 41% of your total daily needs based on a 2,000-calorie diet.

– This double-smoked bacon, pork sausage, and scrambled egg breakfast wrap is made with cheddar cheese and potatoes wrapped in a flour tortilla. You’re getting 59% of the recommended daily max of artery-clogging saturated fat and 47% of the daily recommended max for sodium.

– Made with grilled sausage, American cheese, bacon, and an egg covered in Swiss cheese sauce, this breakfast sandwich from Wendy’s provides 86% of your daily recommended max for saturated fat.