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If you want to know some low-calorie fast food breakfast you can just have right before you start the day’s work, then keep reading.
Breakfast is the first meal we have in the morning before we begin the activity of the day. Breakfast is known to be the most important meal of the day. When it’s morning, it becomes very easy to just grab whatever is the quickest and most convenient food you can eat, without thinking about what’s inside and how it might affect your diet.
Most fast food doesn’t offer the healthiest options on earth, but some places are making healthy fast food breakfast classics and some even fall under 300 calories. Staples are showing up to accompany egg and cheese with healthy ingredients like chicken and chia seeds making appearances.
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Low-Calorie Fast Food Breakfast Under 500 Calories.
1. Classic Whole-Grain Oatmeal From Starbucks:
If you are looking for a healthy low calorie fast food breakfast, whole grain oatmeal is a good choice. It is low in fat, calories, and sodium plus, it is without any sugar. This breakfast food is filled with fiber, it keeps you full without hurting your waistline. If you add chopped banana and healthy fat-filled nuts or berries on the side, this dish becomes a tasty satisfying low calorie fast food breakfast option.
It contains the following:
- Calories = 160
- Fa t= 2.5g
- Saturated fat = 0.5g
- Sodium = 125mg
- Carbohydrate = 28g
- Fiber = 4g
- Sugar = 0g
- Protein = 5g
2. Egg McMuffin From Mcdonald’s:
Egg McMuffin is another tasty low calorie fast food breakfast. This simple breakfast sandwich comes packed with great nutrients. Yes, 770mg of sodium is indeed high, Sassos says this sandwich is the best pick nutritionally when compared to McDonald’s many breakfast sandwich options. If you’re hoping to cut down the saturated fat and eliminate over 200mg of sodium, ask for a McMuffin without cheese, you will get closer to 250 calories if you are tracking.
It contains the following:
- Calories = 310
- Carbohydrate = 30g
- Saturated Fat = 6g
- Sodium = 770mg
- Protein = 17g
- Sugar = 3g
3. Sous Vide Egg Bites From Starbucks:
Starbucks has got lots of good breakfast options, but the sous vide egg bites are a good option if you’re craving eggs sans bread because it is a low calorie fast food breakfast.
Sous vide egg bites are super high in protein, have adequate calories (170 to 350 calories) depending on flavor, and contain no carbs.
It contains the following:
- Calories = 170
- Protein = 13g
- Fat = 7g
- Saturated fat = 5g
- Sodium = 500g
- Carbohydrate = 13g
- Sugar = 2g
4. Taco Bell’s Breakfast Soft Taco
Soft taco is another low calorie fast food breakfast. This menu item is somewhere in between, a quesadilla, a taco, and an omelet. It doesn’t matter what it is called, because you get bacon, eggs, and cheddar cheese for only 240 calories. Since other breakfast menu items are up to 700 calories, this is the best from Taco Bell.
It contains the following:
- Calories = 240
- Carbs = 15g
- Protein = 11g
- Fiber = 1g
- Sugar = 1g
- Fat = 14g
- Saturated fat = 5g
- Sodium = 580g
5. Veggie Egg White Omelet From Dunkin:
Under 300 calories this low calorie fast food breakfast is quite impressive. This multigrain thin bread is also a superior nutritional choice to any other bakery item on the menu due to its low carbohydrate count. You can even customize the ingredients by swapping cheese or adding meat if you find yourself eating this oftentimes, but go for bacon, as it provides the most flavor with the least nutritional drag.
It contains the following:
- Calories = 290
- Carbohydrate = 27g
- Saturated Fat = 5g
- Sodium = 550mg
- Protein = 17g
- Fiber = 5g
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6. Donuts Veggie Egg White Flatbread From Dunkin:
This Egg White Flatbread from Dunkin has vegetables mixed in with the egg whites, and reduced-fat cheddar cheese, and it is served on multigrain flatbread, making it a healthy low calorie fast food breakfast meal for anyone to eat according to Health Fitness Instructor and Registered Dietitian. This flatbread has at least 25 percent less fat, calories, sodium, and saturated fat, than the original Sausage Egg & Cheese on Croissant. Another advantage is the added nutrition from chopped veggies put inside. You can get some high-protein snacks to keep your cravings at bay.
It contains the following:
- Calories = 330
- fat = 14g
- saturated fat = 7g
- Sodium = 570mg
- Carbs = 33g
- Fiber = 3g
- Sugar = 5g
- Protein = 18g
7. Fruit And Greek Yogurt Bowl From Jamba Juice:
Some of the smoothies and acai bowls that are served at Jamba Juice can pack more than a day’s worth of sugar because many of them load up on juice blends and sweeteners, in addition to a ton of fruits. So your best option is to go for the fruit and Greek yogurt bowl because it is a low calorie breakfast.
This yogurt bowl is packed with protein, it’s low in sugar, and it’s made from whole foods. You will also get a dose of health-boosting antioxidants and fiber, because of the berries in it. This dish is still very high in sugar, which is 42 grams per serving, so if you want to cut back, even more, omit the honey and granola.
It contains the following:
- Calories = 390
- Fat = 4g
- Saturated fat = 5g
- Sodium = 105mg
- Carbs = 62g
- Fiber = 5g
- Sugar = 42g
- Protein = 31g
8. Turkey Sausage Wrap From Jamba Juice:
In fast-food restaurants, tortillas tend to be a healthier choice than biscuits or muffins. Jamba Juice’s wrap, which contains cheese, egg whites, and turkey sausage, satisfies breakfast cravings. it’s a safe bet for a busy morning or a long drive. For a boost of Vitamin C, add on a turmeric shot for 25 calories and 3 grams of sugar which makes it a low calorie breakfast.
It contains the following:
- Calories = 320
- Saturated fat = 6g
- Sodium =580g
- Sugar = 1g
- Protein = 17g
9. Cranberry Almond Hot Cereal From Au Bon Pain:
These oats are kicked up a few notches with added superfoods quinoa, amaranth, almonds, cranberries, sunflower seeds, pepitas, and raw flax seeds. The oat quinoa combo is extra protein, fiber, and amino acids, while flax seeds are linked to fighting tumors, lowering blood pressure, and lifting your mood. This dish is a low calorie breakfast.
It contains the following:
- Calories = 270
- Fat = 10g
- Saturated fat = 1g
- Sodium =25 mg
- Carbs = 38g
- Fiber = 7g
- Sugar = 4g
- Protein = 9g
10. Berry Coconut Chia Pudding From Jamba Juice:
Balance out a week of egg sandwiches with a chia pudding low calorie breakfast. Filled with omega-3, fiber, and chia seeds is a weight-loss staple. They’re paired with antioxidant-rich blueberries, coconut, and strawberries making this menu item a very tasty and healthy low calorie breakfast.
It contains the following:
- Calories = 220
- Fat = 12g
- Saturated fat = 5g
- Sodium = 55mg
- Carbs = 28g
- Fiber = 9g
- Sugar = 16g
- Protein = 4g
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11. Egg White, Avocado, and Spinach Sandwich From Panera:
This meal is made with fresh eggs and avocado. This Panera’s lean low calorie breakfast sandwich is packed with both protein and fiber. Creamy avocado is an added bonus. If you order this sandwich on the regular, try swapping scrambled eggs for egg whites every once in a while.
These menu items have a smaller carbon footprint than the traditional American Diet and are often nutritious choices, making them good for you.
It contains the following:
- Calories = 350
- Total Carbohydrates = 40g
- Saturated Fat = 6g
- Sodium = 700mg
- Fiber = 5g
- Protein = 19g
12. Smoothie King Original High-Protein Banana Smoothie:
This classic smoothie is a low calorie breakfast because it has a good balance of healthy fats, carbs, and protein. It is a great option after a workout.
If you need something quick and easy, this one is for you. Just note that the smoothie gets its protein from whey, so proceed with caution if you’re lactose-intolerant.
It contains the following:
- Calories = 350
- Fat = 12g
- Saturated fat = 1.5g
- Carbs = 37g
- Sugar = 23g
- Sodium = 230mg
- Fiber = 5g
- Protein = 28g
13. Vanilla Blue Sky Bowl From Jamba Juice:
Jamba Juice has a variety of smoothie bowls, but many are very high in sugar and low in protein. The Vanilla Blue Sky Bowl is one of their better options when it comes to low calorie breakfast smoothies.
Loads of fruit provide some natural sugar and potassium, while blue spirulina algae give it a fun color and add lots of essential nutrients and phytochemicals.
It contains the following:
- Calories = 330
- Fat = 9g
- Saturated fat = 3g
- 62 g carbs
- Sugar = 33g
- Sodium = 85mg
- Fiber = 8g
- Protein = 6g
14. Ricotta & Veggie Frittata From Pret A Manger:
“If you’re living in a city or frequently in airports or train stations, Pret a Manger’s Ricotta and Veggie Frittata is a great hot option,” says Jones. It provides hearty vegetables (like mushrooms and spinach), is high in protein, and is low enough in carbs to be keto-friendly.
To be fair, the meal doesn’t skimp on sodium, so you’ll want to keep intake a bit lower the rest of the day (and drink plenty of water), says Jones.
It contains the following:
- Calories = 430
- Fat = 28g
- Saturated fat = 11g
- Carbs = 11g
- Sugar = 6g
- Sodium = 110mg
- Fiber = 2g
- Protein = 35g
15. Veggie Delight Wrap From Subway:
Technically, you can order any Subway sandwich at the time your local restaurant opens — they’ll have access to the full suite of toppings and fillings. We love the idea of starting your day right with a veggie-filled wrap (which cuts back on refined carbs considerably) that can be customized to your liking. Rather than add cheese here, add a generous swipe of the chain’s guacamole, which will add even more fiber than the starting 10g on the as-is order.
It contains the following:
- Calories: 330
- Total Carbohydrates: 30g
- Saturated Fat: 3.5g
- Sodium: 800mg
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Conclusion:
Now you have the top 15 low calorie fast food breakfasts on our list. Luckily for you, these are low calorie foods under a 500-calorie breakfast and they entail all the essential and healthy foods we need to stay nourished. A healthy low calorie breakfast should contain carbohydrates, proteins, fruits and vegetables, fats, and low-fat dairy.
Finally, always stay away from processed meats and carbohydrates high in fats, refined starch, and added sugars. Also, if you’re looking to lose weight while on any diet, consider a caloric deficit diet.
