Top 16 Low-Calorie Fast Food Breakfast in 2024: Healthiest Options Under 350 Calories
Breakfast is often the most exciting meal of the day, but finding a Low-Calorie Fast Food Breakfast can be tricky. Many fast food breakfast options are packed with excessive calories, which can derail your diet. If you’re always on the move and don’t have time to cook, it feels like a healthy breakfast is out of reach.
Highlights
The good news is, there are plenty of Low-Calorie Fast Food Breakfast choices that fit your healthy lifestyle. I’ve carefully reviewed the menus of popular fast food chains to find the best options. Whether you prefer a breakfast sandwich or something else, you can enjoy a tasty, nutritious meal without compromising your diet.
Low Calorie Breakfast Sandwiches
Fast Food Breakfast Sandwiches Under 350 Calories
| Restaurant | Sandwich | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| McDonald’s | Egg McMuffin | 310 | 13 | 30 | 17 |
| Burger King | Egg & Cheese Croissan’wich | 320 | 18 | 29 | 13 |
| Wendy’s | Bacon, Egg, & Cheese | 320 | 17 | 17 | 18 |
| Chick-fil-A | Egg White Grill | 290 | 8 | 30 | 26 |
| Starbucks | Turkey Bacon & Egg White | 230 | 5 | 5 | 16 |
| Dunkin’ | Egg & Cheese English Muffin | 340 | 15 | 34 | 14 |
| Taco Bell | Potato Breakfast Burrito | 340 | 14 | 44 | 9 |
| Panera Bread | Avocado, Egg White & Spinach | 350 | 14 | 40 | 19 |
| White Castle | Bacon, Egg, & Cheese Slider | 260 | 17 | 13 | 13 |
| Sonic | Jr. Breakfast Bacon Burrito | 270 | 14 | 24 | 13 |
| Jack in the Box | Breakfast Jack | 350 | 18 | 30 | 16 |
| Subway | Egg White & Cheese Flatbread | 350 | 14 | 44 | 18 |
| Whataburger | Egg Sandwich | 310 | 12 | 33 | 15 |
| Tim Hortons | Bacon, Egg, & Cheese | 350 | 17 | 28 | 20 |
| Auntie Anne’s | Egg & Cheese Pretzel Sandwich | 340 | 9 | 29 | 11 |
| Del Taco | Breakfast Roller | 250 | 11 | 24 | 13 |
| Jamba | Sausage, Egg & Cheese | 320 | 9 | 40 | 14 |
| 7-Eleven | Sausage Biscuit | 330 | 26 | 28 | 9 |
Some easy breakfast choices are the egg sandwich from Whataburger, which has 310 calories, and Del Taco’s Breakfast Rollers with 250 calories. These quick options can make you feel good about starting your day. It’s like a small win when you find something filling but not too heavy.
If eggs aren’t your thing, there are plenty of other low-calorie breakfast choices to try. You can mix things up with options that are light but still tasty. Starting your morning with something satisfying doesn’t have to mean lots of calories.
Low Calories Breakfast Options
Non-Sandwich Fast Food Breakfast Options Under 350 Calories
| Restaurant | Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| McDonald’s | Fruit & Maple Oatmeal | 320 | 4.5 | 64 | 6 |
| Burger King | 3 Pc. French Toast Sticks | 350 | 17 | 57 | 3 |
| Wendy’s | Small Seasoned Potatoes | 230 | 10 | 32 | 3 |
| Chick-fil-A | Greek Yogurt Parfait | 270 | 9 | 36 | 13 |
| Starbucks | Berry Trio Parfait | 240 | 2.5 | 25 | 14 |
| Dunkin’ | Bagel Minis | 240 | 10 | 32 | 7 |
| Taco Bell | Cinnabon Delights | 160 | 9 | 17 | 2 |
| Panera Bread | Greek Yogurt Parfait | 240 | 8 | 27 | 15 |
| Jack in the Box | Mini Pancakes | 260 | 8 | 59 | 4 |
| Tim Hortons | Mixed Berry Oatmeal | 210 | 3 | 44 | 6 |
| Whataburger | Biscuit | 290 | 16 | 32 | 5 |
| Smoothie King | High Protein Smoothie | 240 | 2 | 34 | 27 |
| Del Taco | Donut Bites | 240 | 16 | 22 | 3 |
| Tropical Cafe | Blueberry Bliss Smoothie | 340 | 0.5 | 81 | 4 |
| Jamba | Strawberries Gone Bananas | 150 | 0 | 36 | 2 |
| 7-Eleven | Berry Parfait | 210 | 2 | 47 | 8 |
| Subway | Oatmeal Raisin Cookie | 200 | 8 | 39 | 3 |
| Auntie Anne’s | Soft Pretzel w/o Butter | 310 | 1 | 65 | 8 |
Sometimes, breakfast feels like a battle between what we want and what our bodies need. Sure, sugary donuts and pastries are tempting. Who hasn’t craved those gooey, sweet treats on a tired morning? But then there’s the healthier path. Smoothies, for example, can give you that refreshing, tasty start without piling on the calories. They can make mornings feel like a small win, one that lifts your mood and energy without the sugar crash.
Speaking of options, it’s not all about smoothies, though. Tropical Smoothie Cafe and Smoothie King have amazing choices, but let’s be real—not every meal has to be a leafy green smoothie or a protein-packed shake. Sometimes, a Greek yogurt parfait or something warm and filling just hits the spot. It’s about finding a balance and picking options that make you feel good without the guilt. And hey, even if you pick donut bites one day, it’s okay! Life’s about enjoying the journey, even if breakfast sometimes strays a bit from the “healthier” path.
Low-Calorie McDonald’s Breakfast
Lowest Calorie Breakfast Sandwich
Egg McMuffin
Ah, the Egg White Delight McMuffin—remember how it made mornings feel a little lighter? With just 250 calories, it was the perfect way to start the day without overdoing it. Unfortunately, McDonald’s decided to part ways with that gem, but luckily, the classic Egg McMuffin is still there as a solid low-calorie option. If you’re not into eggs, the Sausage McMuffin could work, though it’s a bit heavier at 400 calories. Beyond that, things can get pretty calorie-packed, but sometimes, simple is all you need.
Other Lowest Calorie Breakfast Option
Fruit & Maple Oatmeal
McDonald’s really does nail it with their breakfast menu, and the oatmeal deserves some love. If breakfast sandwiches aren’t your thing but you need something quick, their fruit & maple oatmeal is a perfect pick. Just over 300 calories, but it’s filling and super tasty, making mornings a little easier.
Low-Calorie Burger King Breakfast
Lowest Calorie Breakfast Sandwich
Egg & Cheese Croissan’wich
Choosing a low-calorie breakfast at Burger King can feel like a struggle. Their Egg & Cheese Croissan’wich barely makes the cut under 350 calories, which is a small win. Even the Ham version nudges higher at 360, and switching to a biscuit? Yeah, that’s 370 calories. It’s like chasing calories all over the menu!
Other Lowest Calorie Breakfast Option
3 Pc. French Toast Sticks
Burger King doesn’t really cater to those wanting lighter breakfast options like oatmeal or parfaits. If eggs aren’t your thing, their French Toast Sticks might be your best bet for fewer calories. Just don’t expect them to keep you full for long—it’s a bit of a compromise!
Low-Calorie Chick-fil-A Breakfast
Lowest Calorie Breakfast Sandwich
Egg White Grill
For low-calorie breakfast seekers, Chick-fil-A stands out in the fast food crowd. The Egg White Grill is a top pick, loaded with protein and ready to fuel your morning. And if that doesn’t suit you, no worries—they have several other great low-calorie sandwiches to explore!
Bacon, Egg, & Cheese Muffin: 310 Calories
Bacon, Egg, & Cheese Biscuit: 420 Calories
Chick-n-Minis: 360 Calories
Check out even more tasty options in my full Chick-fil-A menu breakdown right here. It’s worth a look!
Other Lowest Calorie Breakfast Option
Greek Yogurt Parfait
If eggs or chicken aren’t your thing, Chick-fil-A’s got your back with their Greek yogurt parfait. It’s under 300 calories and still packs 13 grams of protein. Seriously, a healthy breakfast option that’s both light and satisfying—what a win!
Low-Calorie Wendy’s Breakfast
Lowest Calorie Breakfast Sandwich
Classic Bacon, Egg, & Cheese
Wendy’s has plenty of breakfast sandwiches, but calorie-wise, the classic roll sandwich is the way to go. With just 320 calories, it’s a smart low-calorie pick compared to the biscuit at 420 or the croissant at 410. Sure, those other options aren’t terrible, but hey, every calorie counts, right?
Other Lowest Calorie Breakfast Option
Small Seasoned Potatoes
A small side of potatoes at Wendy’s might not be a meal, but it’s the lowest-calorie pick around. Even a medium order isn’t too bad, coming in at 330 calories. Or, if you’re craving something different, a plain Honey Butter Biscuit slides in at 310 calories. Decisions, decisions!
Low-Calorie Dunkin’ Breakfast
Lowest Calorie Breakfast Sandwich
Egg & Cheese (English Muffin)
Dunkin’ has cut back on egg white options, which is kind of a bummer. But for a low-calorie pick, the egg & cheese muffin is the winner! Swap that for a bagel or croissant, though, and you’re looking at 460 to 500 calories.
The Wake Up Wraps are another solid option, ranging from 180-290 calories, depending on your meat choice. Sure, the muffin feels heartier, but those wraps do a nice job too.
Other Lowest Calorie Breakfast Option
Bagel Minis
Sure, many Dunkin’ donuts fit under 350 calories, but let’s talk non-donut options. The stuffed bagel minis are a fantastic low-calorie choice, with less than 250 calories and a sneaky 7 grams of protein. It’s a great grab-and-go breakfast that doesn’t sacrifice flavor!
No worries! You can check out the exact calorie count for every donut in my guide right here. It’ll help you plan your next Dunkin’ treat!
Low-Calorie Starbucks Breakfast
Lowest Calorie Breakfast Sandwich
Turkey Bacon, Cheddar & Egg White Sandwich
When you’re grabbing your morning Starbucks coffee, you probably want something to eat, too. The turkey bacon & egg white sandwich is a solid pick, packing just 230 calories and a good amount of protein. Starbucks has several other low-calorie breakfast choices, too, so there are plenty of options to start your day right!
Spinach, Feta, & Egg White Wrap: 290 Calories
Egg Bites: 250-300 Calories
Bacon, Gouda, & Egg Sandwich: 360 Calories
Impossible Breakfast Sandwich: 420 Calories
For more tasty choices, check out my full Starbucks menu breakdown right here. It’s packed with helpful info!
Other Lowest Calorie Breakfast Option
Berry Trio Parfait
Starbucks has a lot of low-calorie baked goods, but their parfait really stands out for a healthy breakfast. If you’re looking for something light yet packed with protein, this parfait is definitely a solid choice. It hits the mark without leaving you hungry!
Low-Calorie Tim Hortons Breakfast
Lowest Calorie Breakfast Sandwich
Bacon, Egg, & Cheese
Tim Hortons offers a variety of breakfast sandwiches, but their bacon, egg, and cheese really stands out. With just 350 calories and 20 grams of protein, it’s a solid choice for a satisfying meal. It’s one of the higher-protein options, making it a great pick to fuel your day.
Other Lowest Calorie Breakfast Option
Mixed Berry Oatmeal
Tim Hortons’ oatmeal is a fantastic low-calorie choice for breakfast, coming in at just about 200 calories. It’s a warm, comforting option that won’t weigh you down. Perfect if you’re looking for a lighter start to your day!
Low-Calorie Taco Bell Breakfast
Lowest Calorie Breakfast Sandwich
Potato Breakfast Burrito
Taco Bell might not be the first place that comes to mind for breakfast, but they actually have some great choices! Their Grande Breakfast Burritos and Crunchwraps are on the heavier side, but the standard breakfast burritos are still solid picks.
The Cheesy Breakfast Burrito, with options for bacon or sausage, packs in 350 calories, making it a tasty, balanced option.
Other Lowest Calorie Breakfast Option
Cinnabon Delights
Stuffed Cinnabon Bites might not be the healthiest or most filling breakfast, but they do have their perks. At least they’re the only low-calorie option without eggs. If you’re looking for something quick and light, they can work as a side or a small meal.
Low-Calorie Panera Breakfast
Lowest Calorie Breakfast Sandwich
Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat
Panera Bread has a breakfast sandwich for just about everyone, with plenty of options to customize. Since they specialize in bread and bagels, you can easily switch things up to suit your taste. If you go with the standard order, the avocado, egg white, and spinach sandwich is the lowest-calorie choice at only 350 calories.
Other Lowest Calorie Breakfast Option
Greek Yogurt Parfait
A Greek yogurt parfait is always a solid choice, especially if you’re looking for something light and nutritious. It’s packed with protein, making it perfect for a morning boost. You can’t really go wrong with this simple, satisfying option.
Low-Calorie Jack in the Box Breakfast
Lowest Calorie Breakfast Sandwich
Breakfast Jack
Jack in the Box offers plenty of breakfast sandwich choices, but none are particularly low in calories. The “Breakfast Jack” is the lowest-calorie option at 350 calories, featuring ham, egg, and cheese on a roll. If you prefer bacon, you can swap it in for just a slight increase to 380 calories.
Other Lowest Calorie Breakfast Option
Mini Pancakes
For a fun and tasty breakfast that’s not a sandwich, mini pancakes are a great choice! They come in at 260 calories with syrup, but if you skip the syrup, the serving is just 140 calories. You can even order more if you’re craving a little extra!
Low-Calorie Sonic Breakfast
Jr. Breakfast Burrito
Sonic’s Jr. Breakfast Burrito is a tasty and low-calorie option, with just 270 calories. If you choose the sausage version, it’s still only 300 calories, which is pretty reasonable. While the junior size is smaller, it’s a great choice for anyone looking to cut back on calories, especially compared to the full-size burrito at 470 calories.
Low-Calorie Subway Breakfast
Lowest Calorie Breakfast Sandwich
Egg White & Cheese Flatbread
Subway’s breakfast menu mainly features flatbreads, with the egg & cheese flatbread being the lowest-calorie choice at 450 calories. Swapping to egg whites brings the calorie count down to just 350, which is a nice option.
For other flatbreads like Bacon, Egg & Cheese or Ham, Egg & Cheese, the calorie count drops to 430 and 390 when you make the egg white swap.
Other Lowest Calorie Breakfast Option
Oatmeal Raisin Cookie
Subway’s menu is mostly focused on sandwiches, so their breakfast options are limited. However, they do offer oatmeal raisin cookies, which are 200 calories each. While not the healthiest breakfast choice, they’re a quick and low-calorie option if you’re in a rush.
Low-Calorie White Castle Breakfast
Bacon, Egg, & Cheese Slider
White Castle offers a low-calorie breakfast option with its small sliders, though they may not fill you up for a full meal. The egg & cheese breakfast slider has just 330 calories, while the bacon, egg, & cheese slider is only 390 calories. While White Castle doesn’t offer non-sandwich options like oatmeal or parfaits, these waffle breakfast sliders are a tasty and surprisingly light choice.
Low-Calorie Auntie Anne’s Breakfast
Lowest Calorie Breakfast Sandwich
Egg & Cheese Pretzel Sandwich
Auntie Anne’s doesn’t usually serve breakfast at mall locations, but some airports do offer tasty breakfast sandwiches. One of their best options is a buttery pretzel breakfast sandwich with only 240 calories. It’s a delicious and low-calorie treat that’s hard to resist!
Other Lowest Calorie Breakfast Option
Soft Pretzel Without Butter
A soft pretzel might not be a traditional breakfast, but it’s certainly not the worst choice! Some Auntie Anne’s locations also offer smoothies, though the nutrition info is a bit hard to find. You can even skip the extra butter on your pretzel to lower the calorie count, making it a slightly healthier snack.
Low-Calorie Jamba Breakfast
Lowest Calorie Breakfast Sandwich
Sausage, Egg, & Cheese
Jamba, once known as Jamba Juice, has expanded its menu beyond smoothies, and their breakfast sandwich is a great addition. At just over 300 calories, it’s a solid low-calorie choice to start the day. Pair it with a low-calorie smoothie, and you’ve got a delicious, healthy breakfast combo.
Other Lowest Calorie Breakfast Option
Strawberries Gone Bananas Smoothie
Jamba offers a wide range of customizable smoothie options, so you have plenty to choose from. Adding whey protein to your smoothie is a great way to boost protein without adding too many calories. It’ll keep you feeling full longer while still sticking to a low-calorie meal.
Low-Calorie 7-11 Breakfast
Lowest Calorie Breakfast Sandwich
Sausage Biscuit
Is 7-11 technically fast food? Well, you can get food fast, so it definitely counts! They offer a variety of hot food options, though it depends on the location. A classic bacon, egg, and cheese comes in at just over 400 calories, but the sausage biscuit is a better low-calorie choice at 330 calories.
Other Lowest Calorie Breakfast Option
Berry Parfait
If you’re in a rush, a parfait from 7-11 is a solid grab-and-go breakfast choice. While they offer plenty of baked goods like muffins and donuts, those tend to be much higher in calories. The parfait is a lighter, low-calorie option that still satisfies.
Trending Chicken Sandwich Nutrition
Making Substitutions to Fast Food Breakfast Sandwiches
When it comes to fast food breakfast sandwiches, making substitutions is often easier than expected. In most cases, you can swap ingredients for something a bit healthier or more to your taste. It all depends on where you’re ordering from and what they offer.
Egg Whites Are Usually an Easy Swap
Many fast food spots, like Dunkin’, allow egg whites instead of whole eggs. If you’re trying to lower your calorie intake, this is a simple way to do it. Just ask for the swap, and they’ll usually make it happen without much trouble.
Skip the Cheese to Cut Calories
Another easy swap to make is ditching the cheese. Fast food chains typically use high-calorie cheeses, so leaving it off can save a decent amount of calories. Sure, it changes the flavor, but if you’re after fewer calories, it’s worth it.
Low Calorie Doesn’t Always Mean Healthy
Just because a food is low in calories doesn’t automatically make it healthy. “Healthy” can mean different things depending on what you’re trying to achieve. For some, a low-calorie breakfast might be perfect, but for others, it could be a poor choice depending on their needs.
Healthy Means Different Things for Different People
What’s considered healthy is really subjective. Someone focused on building muscle might need more protein, while a vegan would prefer plant-based options. Your health goals should guide your food choices more than just the calorie count.
Calories Aren’t the Only Thing to Consider
If you’re dealing with conditions like diabetes or hypertension, calories alone aren’t enough. In those cases, things like sodium, healthy fats, and sugar matter a lot more. So while lower calorie options can be better, there’s more to healthy eating than just cutting calories.
Can Fast Food Breakfast Be Healthy?
It’s easy to assume fast food breakfasts are unhealthy, but that’s not always the case. While some items are loaded with calories and fat, there are plenty of choices that fit different diets. Fast food isn’t always ideal compared to homemade meals, but it’s not the worst option either.
Breaking Down the Macros Makes a Difference
Instead of writing off a McDonald’s breakfast sandwich, consider its macronutrients. When you look at calories, protein, and fat, you might be surprised at how balanced it actually is. This can make it easier to enjoy fast food without feeling guilty about your choices.
Healthy Choices Are Subjective
What’s considered healthy depends on your personal dietary goals. A fast food breakfast might not be perfect for everyone, but it can fit within certain diets. With the right approach, you can make fast food work for you.
