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The healthiest fast food breakfast, by the numbers

The healthiest fast food breakfast is high in protein and under 600 calories. These breakfast sandwiches, bowls and burritos are ranked by protein per calorie.

2026Freshest menu data

Updated Nov 2, 2026

Top picks

270cal

Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns

P 30 g · C 2 · F 16

Chick-fil-A · 30 g protein

300cal

Egg White Grill

P 27 g · C 29 · F 8

Chick-fil-A · 27 g protein

350cal

Hash Brown Scramble Bowl with Spicy Chicken-No Hash Browns

P 31 g · C 9 · F 22

Chick-fil-A · 31 g protein

320cal

Hash Brown Scramble Bowl with Nuggets-No Hash Browns

P 28 g · C 7 · F 20

Chick-fil-A · 28 g protein

Healthiest fast food breakfast, 20 g+ protein

41 orders


Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	270	30 g	2 g	16 g	n/a
Egg White GrillChick-fil-A	300	27 g	29 g	8 g	n/a
Hash Brown Scramble Bowl with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	350	31 g	9 g	22 g	n/a
Hash Brown Scramble Bowl with Nuggets-No Hash BrownsChick-fil-A · Nuggets-No Hash Browns	320	28 g	7 g	20 g	n/a
Mccrispy Strips (3 Piece)McDonald's · 198 g	400	31 g	24 g	20 g	1,320 mg
Mccrispy Strips (4 Piece)McDonald's · 264 g	530	41 g	32 g	26 g	1,760 mg
Hash Brown Scramble Bowl with Grilled FiletChick-fil-A · Grilled Filet	420	31 g	15 g	26 g	n/a
Hash Brown Scramble Bowl with Bacon-No Hash BrownsChick-fil-A · Bacon-No Hash Browns	300	22 g	2 g	22 g	n/a
Hash Brown Scramble Burrito with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	500	35 g	34 g	26 g	n/a
Spinach, Feta & Egg White WrapStarbucks	290	20 g	34 g	8 g	840 mg
#4 Ham, Egg and Cheese, White Bread, MiniJersey Mike's Subs · Mini	480	33 g	37 g	23 g	1,490 mg
#4 Ham, Egg and Cheese, Rosemary Parmesan Bread, MiniJersey Mike's Subs	500	34 g	38 g	24 g	1,530 mg
#4 Ham, Egg and Cheese, Seeded Italian Bread, MiniJersey Mike's Subs	490	33 g	37 g	23 g	1,490 mg
#4 Ham, Egg and Cheese, Wheat Bread, MiniJersey Mike's Subs	500	33 g	37 g	23 g	1,470 mg
Chicken, Egg & Cheese MuffinChick-fil-A	410	27 g	36 g	18 g	n/a
Hash Brown Scramble Bowl with Spicy ChickenChick-fil-A · Spicy Chicken	500	32 g	21 g	32 g	n/a
Breakfast Big Fat Taco (Carnitas)Del Taco	380	24 g	29 g	20 g	380 mg
#4 Ham, Egg and Cheese, White Bread, RegularJersey Mike's Subs · Regular	570	36 g	54 g	23 g	1,650 mg
Breakfast Burrito (Carnitas, Egg & Cheese)Del Taco	510	32 g	38 g	27 g	1,080 mg
Steak & Egg BurritoCarl's Jr. · 297 g	530	33 g	41 g	26 g	1,570 mg
Meat Lovers Breakfast Burrito w/ SalsaJack in the Box · Salsa	580	36 g	36 g	34 g	1,490 mg
Hash Brown Scramble Bowl with Sausage-No Hash BrownsChick-fil-A · Sausage-No Hash Browns	340	21 g	2 g	27 g	n/a
Hash Brown Scramble BowlChick-fil-A · Plain	470	29 g	19 g	30 g	n/a
Steak & Wake on CiabattaPanera Bread	520	32 g	53 g	20 g	1,000 mg
Hash Brown Scramble Burrito with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	590	36 g	40 g	32 g	n/a
Hash Brown Scramble Burrito with Nuggets-No Hash BrownsChick-fil-A · Nuggets-No Hash Browns	550	33 g	38 g	30 g	n/a
Egg & BaconFive Guys	546	32 g	36 g	31 g	866 mg
Breakfast Burrito (Bacon, Egg & Cheese)Del Taco	520	30 g	36 g	26 g	1,540 mg
Steak, Egg & Cheese, 6-inchSubway · 6-inch	540	31 g	43 g	26 g	1,300 mg
Double Stacked Sausage Breakfast SandwichTim Hortons	417	24 g	27 g	24 g	1,070 mg
Ultimate Breakfast SandwichJack in the Box · 214 g	510	29 g	30 g	30 g	1,470 mg
Breakfast Quesadilla w/ SteakTaco Bell · Steak	500	28 g	43 g	23 g	1,290 mg
Chick n MinisChick-fil-A	360	20 g	41 g	13 g	1,060 mg
Breakfast Burrito (Carne Asada Steak, Egg & Cheese)Del Taco	450	25 g	38 g	19 g	1,290 mg
#10 Whatachick'n Sandwich with MayonnaiseWhataburger · Mayonnaise	580	32 g	52 g	28 g	900 mg
Bacon, Egg & Cheese BiscuitBojangles	510	28 g	40 g	27 g	1,750 mg
Ham, Egg & Cheese on CiabattaPanera Bread	460	25 g	51 g	17 g	1,000 mg
Egg, Pesto & Mozzarella SandwichStarbucks	390	21 g	36 g	16 g	790 mg
Chicken & Waffles Sandwich w/ Grilled FiletChick-fil-A · Grilled Filet	540	29 g	55 g	24 g	n/a
Frisco Breakfast SandwichHardee's · 189 g	450	24 g	42 g	21 g	1,300 mg
Breakfast Burrito BaconSonic	470	25 g	35 g	25 g	1,540 mg

All breakfast orders under 600 calories

50 orders


Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	270	30 g	2 g	16 g	n/a
Egg White GrillChick-fil-A	300	27 g	29 g	8 g	n/a
Hash Brown Scramble Bowl with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	350	31 g	9 g	22 g	n/a
Hash Brown Scramble Bowl with Nuggets-No Hash BrownsChick-fil-A · Nuggets-No Hash Browns	320	28 g	7 g	20 g	n/a
Mccrispy Strips (3 Piece)McDonald's · 198 g	400	31 g	24 g	20 g	1,320 mg
Mccrispy Strips (4 Piece)McDonald's · 264 g	530	41 g	32 g	26 g	1,760 mg
Hash Brown Scramble Bowl with Grilled FiletChick-fil-A · Grilled Filet	420	31 g	15 g	26 g	n/a
Hash Brown Scramble Bowl with Bacon-No Hash BrownsChick-fil-A · Bacon-No Hash Browns	300	22 g	2 g	22 g	n/a
Hash Brown Scramble Burrito with Grilled Filet-No Hash BrownsChick-fil-A · Grilled Filet-No Hash Browns	500	35 g	34 g	26 g	n/a
Spinach, Feta & Egg White WrapStarbucks	290	20 g	34 g	8 g	840 mg
#4 Ham, Egg and Cheese, White Bread, MiniJersey Mike's Subs · Mini	480	33 g	37 g	23 g	1,490 mg
#4 Ham, Egg and Cheese, Rosemary Parmesan Bread, MiniJersey Mike's Subs	500	34 g	38 g	24 g	1,530 mg
#4 Ham, Egg and Cheese, Seeded Italian Bread, MiniJersey Mike's Subs	490	33 g	37 g	23 g	1,490 mg
#4 Ham, Egg and Cheese, Wheat Bread, MiniJersey Mike's Subs	500	33 g	37 g	23 g	1,470 mg
Chicken, Egg & Cheese MuffinChick-fil-A	410	27 g	36 g	18 g	n/a
Hash Brown Scramble Bowl with Spicy ChickenChick-fil-A · Spicy Chicken	500	32 g	21 g	32 g	n/a
Bacon & Gruyère Egg BitesStarbucks	300	19 g	9 g	20 g	680 mg
Breakfast Big Fat Taco (Carnitas)Del Taco	380	24 g	29 g	20 g	380 mg
#4 Ham, Egg and Cheese, White Bread, RegularJersey Mike's Subs · Regular	570	36 g	54 g	23 g	1,650 mg
Breakfast Burrito (Carnitas, Egg & Cheese)Del Taco	510	32 g	38 g	27 g	1,080 mg
Steak & Egg BurritoCarl's Jr. · 297 g	530	33 g	41 g	26 g	1,570 mg
Meat Lovers Breakfast Burrito w/ SalsaJack in the Box · Salsa	580	36 g	36 g	34 g	1,490 mg
Hash Brown Scramble Bowl with Sausage-No Hash BrownsChick-fil-A · Sausage-No Hash Browns	340	21 g	2 g	27 g	n/a
Hash Brown Scramble BowlChick-fil-A · Plain	470	29 g	19 g	30 g	n/a
Steak & Wake on CiabattaPanera Bread	520	32 g	53 g	20 g	1,000 mg
Hash Brown Scramble Burrito with Spicy Chicken-No Hash BrownsChick-fil-A · Spicy Chicken-No Hash Browns	590	36 g	40 g	32 g	n/a
Bacon & Cheddar Omelet BitesDunkin'	280	17 g	7 g	19 g	520 mg
Hash Brown Scramble Burrito with Nuggets-No Hash BrownsChick-fil-A · Nuggets-No Hash Browns	550	33 g	38 g	30 g	n/a
Egg & BaconFive Guys	546	32 g	36 g	31 g	866 mg
Breakfast Burrito (Bacon, Egg & Cheese)Del Taco	520	30 g	36 g	26 g	1,540 mg
Steak, Egg & Cheese, 6-inchSubway · 6-inch	540	31 g	43 g	26 g	1,300 mg
Double Stacked Sausage Breakfast SandwichTim Hortons	417	24 g	27 g	24 g	1,070 mg
Ultimate Breakfast SandwichJack in the Box · 214 g	510	29 g	30 g	30 g	1,470 mg
Frittata - Five Cheese & BaconPanera Bread	300	17 g	9 g	22 g	1,120 mg
Breakfast Quesadilla w/ SteakTaco Bell · Steak	500	28 g	43 g	23 g	1,290 mg
Chick n MinisChick-fil-A	360	20 g	41 g	13 g	1,060 mg
Breakfast Burrito (Carne Asada Steak, Egg & Cheese)Del Taco	450	25 g	38 g	19 g	1,290 mg
Breakfast Roller (Bacon, Egg & Cheese)Del Taco	290	16 g	24 g	14 g	860 mg
#10 Whatachick'n Sandwich with MayonnaiseWhataburger · Mayonnaise	580	32 g	52 g	28 g	900 mg
Bacon, Egg & Cheese BiscuitBojangles	510	28 g	40 g	27 g	1,750 mg
Egg McMuffinMcDonald's · 138 g	310	17 g	30 g	13 g	770 mg
Ham, Egg & Cheese on CiabattaPanera Bread	460	25 g	51 g	17 g	1,000 mg
Egg, Pesto & Mozzarella SandwichStarbucks	390	21 g	36 g	16 g	790 mg
Chicken & Waffles Sandwich w/ Grilled FiletChick-fil-A · Grilled Filet	540	29 g	55 g	24 g	n/a
Frittata - Broccoli CheddarPanera Bread	280	15 g	11 g	19 g	1,090 mg
Bacon, Egg & Cheese MuffinChick-fil-A	300	16 g	28 g	13 g	n/a
Frisco Breakfast SandwichHardee's · 189 g	450	24 g	42 g	21 g	1,300 mg
Breakfast Burrito BaconSonic	470	25 g	35 g	25 g	1,540 mg
Veggie Delite®, 6-inchSubway · 6-inch	320	17 g	41 g	10 g	600 mg
Breakfast Big Fat Taco (Bacon Egg & Cheese)Del Taco	340	18 g	29 g	18 g	500 mg

How we ranked

Healthy fast food breakfast options are the ones that keep you full until lunch: enough protein, not too many calories. We kept breakfast items under 600 calories and ranked them by protein per calorie.

Egg whites, grilled chicken and skipping the hash browns are the usual winners. The healthiest McDonald's breakfast and the healthiest Chick-fil-A breakfast are both in the list.

Eat fast food. Still lose weight.

On this list alone, the Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns at Chick-fil-A is 270 calories and the Hash Brown Scramble Burrito with Spicy Chicken-No Hash Browns at Chick-fil-A is 590. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Orders that fit, marked at every chain15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest fast food breakfast?

By protein per calorie, the Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns at Chick-fil-A: 270 calories, 30 g of protein.

Which fast food breakfast has the most protein?

The Mccrispy Strips (4 Piece) at McDonald's with 41 g of protein.

More guides

Healthy fast food options: the best order at 35 chainsHigh protein fast food, ranked by protein per calorieLow calorie fast food: real meals under 400 and 500 caloriesLow sodium fast food that still fills you upLow carb fast food and keto friendly optionsLow calorie Taco Bell: meals under 500 caloriesLow calorie McDonald's: meals under 500 caloriesLow calorie Panda Express: meals under 500 caloriesHealthy Chipotle bowls, rankedLow calorie Starbucks drinksStarbucks protein drinks, ranked

Numbers come from MenuTrim's database, built from each chain's published nutrition information for the 2026 menu. Recipes change, so check with the restaurant if it matters. Not medical advice.