Fast Food For Breakfast?!

No time for breakfast at home?

It looks like you’ll be making a stop at the closest drive-thru for breakfast. What’s the best (or better) option when it comes to making a lower carbohydrate selection at a fast-food restaurant?

Low-carb fast food options

Below is a list of some of the top fast-food chains that offer breakfast. I have included one menu item to avoid along with one menu item to try. All of the suggested menu items contain 28 grams of carbohydrate or less. Some of you may find that eating close to 30 grams of carbohydrate at breakfast is too much carbohydrate for your meal plan. If you require an even lower carbohydrate option try ditching the tortilla, English muffin, flatbread (etc.), and instead, request a double portion of meat.

Sonic

What to avoid:

Breakfast Toaster Sausage
Calories: 670
Carb: 52 grams
Protein: 27 grams
Fat: 39 grams

What to try:

Jr. Breakfast Burrito
Calories: 280
Carb: 23 grams
Protein: 13 grams
Fat: 15 grams

McDonald’s

What to avoid:

Hotcakes
Calories: 330
Carb: 56 grams
Protein: 9 grams
Fat: 8 grams

What to try:

Sausage Burrito
Calories: 300
Carb: 26 grams
Protein: 12 grams
Fat: 16 grams

Burger King

What to avoid:

Egg–Normous Burrito
Calories: 910
Carb: 73 grams
Protein: 33 grams
Fat: 55 grams

What to try:  

Hash Brown Burrito
Calories: 370
Carb: 27 grams
Protein: 15 grams
Fat: 23 grams

Dunkin’ Donuts

What to avoid:

Coffee Cake Muffin
Calories: 590
Carb: 87 grams
Protein: 7 grams
Fat: 24 grams

What to try:

Egg and Turkey Sausage Wake-Up Wrap
Calories: 280
Carb: 13 grams
Protein: 15 grams
Fat: 18 grams

Subway

What to avoid:

Egg and Cheese (6 inch on flatbread)
Calories: 380
Carb: 43 grams
Protein: 19 grams
Fat: 15 grams

What to try:

Egg and Cheese (3 inch on flatbread)
Calories: 190
Carb: 21 grams
Protein: 9 grams
Fat: 8 grams

Taco Bell

What to avoid:

Cinnabon Delights (12 pack)
Calories: 930
Carb: 104 grams
Protein: 9 grams
Fat: 53 grams

What to try:  

Mini Skillet Bowl
Calories: 180
Carb: 16 grams
Protein: 5 grams
Fat: 11 grams

Chick-Fil-A

What to avoid:

Breakfast platter
Calories: 860
Carb: 67 grams
Protein: 42 grams
Fat: 47 grams

What to try:

Greek Yogurt Parfait
Calories: 230
Carb: 28 grams
Protein: 12 grams
Fat: 9 grams

Wendy’s

What to avoid:

Honey Butter Chicken Biscuit
Calories: 510
Carb: 52 grams
Protein: 21 grams
Fat: 25 grams

What to try:

Sausage and Egg Burrito
Calories: 280
Carb: 14 grams
Protein: 12 grams
Fat: 20 grams

What to avoid on menus

• Sweetened coffee drinks such as mochas and lattes.
• Sugar laden condiments such as syrups, jellies and flavored creamers.
• Take caution with fruit smoothies which are often loaded in sugar.

Check nutrition online

• Many fast food websites now have nutrition calculators. Using a nutrition calculator allows you to customize your meal and see how additions/deletions can impact the nutritional content of your meal.