Guide

Healthy fast food breakfast

Breakfasts with real protein from Starbucks to First Watch. Number one: Healthy Turkey at First Watch, with 49 g of protein for 480 calories.

How this list is picked: Breakfast dishes ranked by the same formula with breakfast targets: 300–600 calories and 25 g of protein. At most two per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Healthy TurkeyFirst Watch · The Healthier Side	480	49 g	47 g	12 g	10.2 g	Published
2	Country Boy's Breakfast - Sirloin SteakCracker Barrel · Breakfast	350	49 g	1 g	17 g	14.0 g	Published
3	American Scrambler with SausageCorner Bakery Cafe · Breakfast Scramblers	400	41 g	9 g	21 g	10.3 g	Published
4	Good Morning BreakfastCracker Barrel · Breakfast	300	27 g	31 g	8 g	9.0 g	Published
5	Egg White GrillChick-fil-A · Breakfast	300	27 g	29 g	8 g	9.0 g	Published
6	Veggie Egg White OmeletteDenny's · Omelettes	248–303	23–28 g	~7 g	~14 g	9.1 g	Calculated
7	Power WrapFirst Watch · The Healthier Side	500	37 g	63 g	11 g	7.4 g	Published
8	Hash Brown Scramble Bowl with Grilled ChickenChick-fil-A · Breakfast	410	30 g	15 g	26 g	7.3 g	Published
9	Build Your Own OmeletteIHOP · Omelettes	380	27 g	7 g	27 g	7.1 g	Published
10	Fit SlamDenny's · Slams	450	27 g	59 g	12 g	6.0 g	Published
11	Power Breakfast SandwichDunkin' · Breakfast Sandwiches	370	24 g	26 g	20 g	6.5 g	Published
12	Steak & Wake Breakfast SandwichPanera Bread · Breakfast	520	32 g	53 g	20 g	6.2 g	Published
13	Garden Gate ScramblerCorner Bakery Cafe · Breakfast Scramblers	320	23 g	6 g	22 g	7.2 g	Published
14	Classic BenedictIHOP · Eggs Benedict	480	30 g	36 g	24 g	6.3 g	Published
15	Mixed Berry Greek Yogurt BowlTropical Smoothie Cafe · Tropic Bowls	560	25 g	63 g	24 g	4.5 g	Published
16	Spinach, Feta & Egg White WrapStarbucks · Breakfast Wraps	290	20 g	34 g	8 g	6.9 g	Published
17	Egg, Pesto & Mozzarella SandwichStarbucks · Breakfast Sandwiches	390	21 g	36 g	16 g	5.4 g	Published
18	Veggie Bacon and Veggie Sausage Croissant SandwichDunkin' · Breakfast Sandwiches	620	25 g	46 g	37 g	4.0 g	Published
19	Sausage McMuffin with EggMcDonald's · Breakfast	480	21 g	30 g	30 g	4.4 g	Published
20	Sausage, Egg & Cheese Croissan'wichBurger King · Breakfast	542	21 g	29 g	38 g	3.9 g	Published

Restaurants in this guide

Burger KingTop pick: Crispy Chicken Garden Salad · 470 cal · 31 g Chick-fil-ATop pick: Chick-n-Strips (4-count) · 410 cal · 39 g Corner Bakery CafeTop pick: American Scrambler with Sausage · 400 cal · 41 g Cracker BarrelTop pick: Homestyle Grilled Chicken Salad · 550 cal · 52 g Denny'sTop pick: Egg-Cellent Grilled Chicken Cobb Salad · 640 cal · 56 g Dunkin'Top pick: Power Breakfast Sandwich · 370 cal · 24 g First WatchTop pick: Healthy Turkey · 480 cal · 49 g IHOPTop pick: Buttermilk Crispy Chicken · 550 cal · 42 g McDonald'sTop pick: Quarter Pounder with Cheese · 540 cal · 31 g Panera BreadTop pick: Green Goddess Cobb Salad with Chicken · 580 cal · 40 g StarbucksTop pick: Bacon, Sausage & Egg Wrap · 640 cal · 27 g Tropical Smoothie CafeTop pick: Turkey Bacon Ranch Sandwich · 500 cal · 39 g

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

Set your own calorie and protein targets and My Fit Menu ranks every dish near you the same way.

More guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Sit-down restaurant meals under 600 caloriesChain restaurant entrées under 600 calories, with the most protein first.The healthiest sit-down restaurant mealsApplebee’s to Olive Garden: the entrées that best balance calories and protein.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.Cheap high-protein fast foodThe meals that give you the most protein for the money.High-protein restaurant saladsSalads that actually fill you up, from Sweetgreen to Chick-fil-A.Healthy Mexican fast foodBowls, burritos and tacos that fit, across the big Mexican chains.The healthiest chicken fast foodGrilled beats fried: the best orders at the chicken chains.The healthiest subs and sandwichesThe sub and sandwich orders with the best calorie-to-protein balance.The healthiest orders at burger chainsWhat to get at McDonald’s, Wendy’s, Five Guys and Shake Shack.Healthy orders at Asian chainsStir-fries, bowls and poke that fit a calorie budget.Healthy Mediterranean bowlsThe CAVA and Roti builds with the most protein for their calories.The healthiest steakhouse mealsLean cuts and sides that keep a steak dinner in check.Healthy Italian restaurant mealsLighter pasta and entrée picks at the Italian chains.