When trying to lose weight, breakfast can set the tone for the rest of your day. Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them. To avoid cravings and aid weight loss, choose nutritious options. Starting your day on the right foot and with the right food can make a world of difference regarding weight loss. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.
And life will happen when that’s just not possible, and you need to eat out and be on the go. Whether traveling or running behind, knowing how to order items that align with your goals to find a balanced approach to nutrition can be a big confidence builder.
Breakfast food is the absolute best food there is, but if you’re on a diet, it may feel like there are lots of breakfast options that are off-limits. If you’re on the road a lot of don’t have time to cook breakfast at home, you may have no choice but to turn toward fast food. This statement may shock you, but you can eat fast food with a weight loss goal in mind. Drive-thrus are incredibly convenient and can allow you to eat a decent meal without any food prep. Even though it’s best to prepare your own food more often than not, fast food can be incorporated into a healthy diet.
In this guide you’ll find some cookies and donuts, which surely are not the healthiest breakfast options. There is no set caloric amount for what qualifies as “low calorie,” but for this guide, I cut it off at 350 calories.
Here are some strategies for making healthier choices at fast food restaurants:
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- Skip the combos. These meals can be appealing and may seem like a good value, but they can pack excessive calories, grams of fat, and sodium. Instead of a meal, just get an entrée.
- Avoid anything that’s fried. This goes for side items, like hash browns and proteins. Fried chicken on a breakfast sandwich or fried side items will add significant grams of fat and calories to your meal without making it more filling.
- Limit sauces. Syrup, honey, and ketchup are examples of condiments you may incorporate into your breakfast that add little nutritional benefit. Many sauces are high in sugar and fat, which could slow down your weight loss progress.
- For example, many restaurants you order from will have egg white options on their menu (although that’s not always going to be the case). Another thing you can do to save some calories is to leave off the cheese. Of course, what’s a breakfast sandwich without cheese?
Healthy Breakfast Foods to Incorporate
Here are some healthy breakfast foods that can help you lose weight:
Eggs
Rich in protein and important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Research has also found that thanks to their high protein content, eggs may help reduce appetite when eaten with breakfast. This can give weight loss a serious boost.
Wheat Germ
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium. Research suggests that eating cereal grains may benefit weight loss, partly because it increases your fiber intake, among other possible mechanisms. However, more research is needed to understand how grains affect metabolism and weight.
Bananas
High in fiber but low in calories, one medium banana has just over 100 calories yet packs 3 g of dietary fiber - knocking out up to 11% of your daily fiber needs in one shot. Research has found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat.
Yogurt
Yogurt makes an excellent addition to a weight-loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight-loss breakfast food.
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Berries
In addition to providing many important vitamins and minerals, berries are rich in fiber, which may help reduce hunger and food intake. Eating them regularly may also help reduce the chance of developing various diseases, including heart disease and cancer.
Grapefruit
In particular, this may be because citrus fruits like grapefruit contain polyphenols such as naringenin, which are compounds that can help protect metabolism. That said, the research on grapefruit is inconsistent, so more study is needed specifically on this fruit and weight. If you are taking any drugs, make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects.
Coffee
Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. Drinking it may help support weight loss, especially when combined with other strategies such as eating a balanced diet and exercising. Just make sure not to overdo it with the sugar or creamer, as they add calories and negate some of the coffee’s potential health-promoting properties.
Kiwis
High in vitamin C, vitamin K, and potassium, kiwis are also an excellent source of fiber - just one cup (180 g) provides up to 19% of your daily needs. Research shows eating kiwis can help reduce body fat mass, help improve blood pressure, and reduce inflammation in people with obesity. What’s more, kiwis have been shown to help enhance feelings of fullness, decrease appetite, and lower blood sugar. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity.
Green Tea
Take a look at the ingredients in almost any diet pill or fat-burning supplement, and there’s a good chance you’ll spot green tea. Try adding a squeeze of lemon, drizzling on a bit of honey, or brewing your tea with ginger or mint to bring a tasty twist to your cup.
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Chia Seeds
Chia seeds are an excellent breakfast supplement. They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer They’re also rich in protein, which can reduce levels of ghrelin, the hormone responsible for stimulating hunger. A 2021 animal study found that chia seeds may help the body metabolize fat better. Additional research on humans found that chia seeds can help support weight loss, though other research suggests conflicting results. More studies on chia seeds and weight are needed.
Oats
Oats are low in calories but high in fiber and protein - two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health. Research shows that beta-glucan can help balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite. This means that eating oats may help you manage your appetite and avoid overeating, which in turn can support weight loss.
Flaxseeds
Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut. Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss. Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.
Nuts
Nuts provide the perfect balance of fiber, protein, and heart-healthy fats. Adding them to your balanced diet can help support your weight loss goals. That said, remember that nuts are also very calorie-dense, so limit your intake to about one ounce (28 g) at a time to keep the calories from stacking up.
Smoothies
Smoothies can give you a concentrated dose of nutrients. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences. Filling your smoothies with veggies and low calorie fruits can boost your fiber intake, benefiting your gut microbiome and helping you feel full longer. Throw in some high protein ingredients like yogurt, tofu, or protein powder to promote fullness and fight off cravings. However, smoothies can be high in calories if you use too many calorie-dense ingredients. For a simple weight loss smoothie, blend one cup (285 g) of Greek yogurt with some leafy greens, two tablespoons (tbs) or (28 g) of chia seeds, and one cup (144 g) of strawberries.
Macro-Friendly Breakfast Options
What exactly does “macro-friendly” mean? I like to define it as having a balance of all macronutrients - protein/fat/carbs with a bit more protein and less fat as it relates to the total calories. And let’s not forget fiber, but honestly, fiber can be a toughie when eating out, so grabbing a piece of fruit to accompany any of the items below is your best way to increase your fiber for breakfast on the go.
Low-Calorie Fast Food Breakfast Options
To help you identify the best healthy fast food breakfasts for your goals, I’ve put together a few infographics with various breakfast options.
McDonald's
One of the most well-known breakfast options at McDonald’s is the Egg McMuffin®. This breakfast sandwich is made with an English muffin, egg, Canadian bacon, and American cheese. Even with butter used in the preparation, this option comes in just over 300 calories. This weight loss-friendly sandwich also packs 17 grams of protein to create a filling meal. If you are looking to increase your fullness level, pack some fruit from home to have on the side.
If you are looking for an option with a little spice, McDonald’s Sausage Burrito made with eggs, sausage, a vegetable mix, and cheese loaded into a flour tortilla could be right up your alley. At 310 calories, this is a low-calorie option that also only provides 25 grams of carbs. While this can help with weight loss, this meal is unfortunately low in fiber. Add fruit or veggies from home to boost your fiber intake for a much more filling meal.
I’m old enough to remember when McDonald’s offered an Egg White Delight McMuffin, which was a mere 250 calories. If you don’t want to eat a breakfast sandwich but still need a simple breakfast to take on the go, a cup of fruit & maple oatmeal is a fantastic option.
Starbucks
At only 170 calories, these Egg White & Roasted Red Pepper Egg Bites from Starbucks are amongst the lowest-calorie breakfast offerings at any fast-food restaurant. For those who want to limit their carb intake, these are a great option. With only 11 grams of carbs, these bites could be beneficial for weight loss. However, they don’t provide any fiber, making it an incomplete meal. To boost this nutrient while keeping carbs low, pick up the avocado spread for an additional 90 calories and a whopping 4 grams of fiber.
Next up on this list of the best low-calorie fast-food breakfasts for weight loss is the Spinach, Feta & Egg White Wrap from Starbucks. A common theme for the low-calorie options at Starbucks is egg whites. This breakfast sandwich combines feta cheese, egg whites, spinach, a tomato blend, and sun-dried tomato cream cheese in a whole-wheat wrap to create a balanced breakfast. This option is one of the higher sodium choices on this list, so to balance it out, stay mindful of your salt intake for the rest of the day.
Chick-fil-A
At 28 grams of protein, the Chick-fil-A Egg White Grill packs the most protein on this list. And, at only 300 calories, this sandwich can still be considered a low-calorie option. You have the option to add sliced tomato to your sandwich which adds nutrients, flavor, and volume to your meal for a few calories. Just skip the sauces on the side, some of which provide 140 calories per packet! If you want a little protein boost, you can add an extra egg white for 30 calories, keeping this meal low in calories while packing even more satiating protein.
This Greek Yogurt Parfait from Chick-fil-A comes with the option for cookie crumble topping or granola. Surprisingly, the cookie crumble variety is lower in calories, fat, and carbohydrates, making it a better option for weight loss. Unfortunately, this meal is quite high in sugar with over 25 grams. To account for this, limit your sugar for the rest of the day and avoid adding any more to this meal.
When it comes to low-calorie breakfast, Chick-fil-A is one of the best options out there.
Dunkin'
Another wrap option, the Dunkin’ Wake-Up Wrap® with Turkey Sausage comes in under 250 calories while still providing 11 grams protein. If counting calories is your priority, this is a good option. However, this wrap is missing fiber and is relatively low in protein to be a full meal. Instead of adding one of the higher fat sides from Dunkin’, like the hash browns or snackin’ bacon, bring fruit from home to enjoy on the side.
Panera Bread
This sandwich has been on the menu for years, but it received a reformulation (and new name) in 2024. While the sandwich may have slightly changed, it remains a fantastic low-calorie breakfast option at Panera Bread.
This Panera Bread Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat wraps up our list of the best low-calorie fast-food breakfasts for weight loss. This sandwich has the highest fiber content of all the sandwiches and wraps on this list. Paired with 19 grams of protein, this sandwich should be satiating and beneficial for your weight loss goals. The nutrient balance of this breakfast is good, but if you want to reduce calories without impacting fiber, you could skip the cheddar cheese. Just keep in mind that this modification will reduce protein by a few grams. As is, this option may be one of the healthier low-calorie options on this list.
Taco Bell
At 350 calories, the Taco Bell Cheesy Toasted Breakfast Burrito Bacon is the highest-calorie option on this list. However, this calorie number can still suit low-calorie needs for weight loss. To make this option work even better for your needs, skip the nacho cheese sauce to bring calories down to 320. This modification won’t impact protein much, which keeps this meal a filling option. You’ll actually be saving a few grams of fat and saturated fat, making for a healthier breakfast.
When people think of Taco Bell, they don’t typically think about breakfast.
Burger King
Burger King has a lot of breakfast sandwich options, but most of them aren’t very low in calories. In fact, the Egg & Cheese Croissan’wich is the only Burger King breakfast option under 350 calories. Burger King also offers the option to order breakfast sandwiches on biscuits, with the lowest calorie option being the Egg and Cheese Biscuit with 370 calories.
Wendy’s
Wendy’s offers many different breakfast sandwiches on an English muffin, croissant, or biscuit. Pictured above is the bacon egg & cheese, which is 380 calories. If you want a quick option to take on the go, you could do much worse than the fresh baked oatmeal bar.
Einstein Bros Bagels
Need a low-calorie & high-protein option for breakfast that doesn’t contain any eggs or chicken? If you’re looking for a low-calorie breakfast sandwich, the egg & cheese muffin is your best bet! For a low-calorie breakfast other than a breakfast sandwich or donut, the stuffed bagel minis are a solid option.
Carl’s Jr.
This turkey bacon & egg white sandwich is the lowest calorie option you’ll find, with just 230 calories, and it contains quite a bit of protein for those low calories.
Jack in the Box
The “Breakfast Jack” sandwich is the lowest calorie option with exactly 350 calories. This sandwich contains ham, egg, and cheese on a roll.
Sonic
These mini pancakes are 260 calories, and that includes syrup. Jr. Sonic’s breakfast burrito packs fluffy eggs, bacon, and cheese, all for just 270 calories! If you order the same Jr. Since this is a junior burrito, it is on the smaller side, but that’s the price you pay for a lower-calorie option.
Subway
Subway’s breakfast menu is quite limited, with only a couple of flatbreads and wraps. The lowest-calorie breakfast option at Subway is actually the egg & cheese flatbread, which comes in at 360 calories if you order half. That being said, Subway does have delicious cookies!
White Castle
White Castle also offers waffle breakfast sliders, which speaks directly to my heart. Surprisingly, the egg & cheese breakfast slider contains only 330 calories, and the bacon, egg, & cheese version is still only 390 calories.
Jamba
Jamba began as Jamba Juice, and they were originally all about the smoothies.
7-Eleven
Is 7-11 technically fast food? When you walk into a 7-11, there will be quite a few hot food options available to you, and it will vary a bit by location. While 7-11 does have a ton of baked goods, such as muffins and donuts, they are all much higher in calories.