13 Healthy Fast-Food Breakfasts, According to a Dietitian
Jack In The Box: Breakfast Jack
Nutrition (Per sandwich):
Calories: 410
Fat: 25 g (Saturated Fat: 12 g)
Sodium: 1,180 mg
Carbs: 26 g (Fiber: 2 g, Sugar: 3 g)
Protein: 16 g
What do most of these breakfasts have in common? Eggs, meat, and cheese, that’s what! And when eaten in moderation, this can be a pretty balanced meal. The Breakfast Jack comes with grilled ham, egg (freshly cracked, no frozen egg patties here), and melted American cheese. Eggs are certainly one of the healthier options at any fast-food joint as one serving provides ample protein, 23% of your daily vitamin B12 (critical for your central nervous system), and it is one of the best sources of choline, a nutrient that helps support brain health.
Just be mindful of the high sodium values in this one and watch your intake for the rest of the day.
Hardee’s/Carl’s Jr.: Frisco Breakfast Sandwich
Nutrition (Per sandwich):
Calories: 490
Fat: 21 g (Saturated Fat: 8 g)
Sodium: 1,300 mg
Carbs: 42 g (Fiber: 2 g, Sugar: 5 g)
Protein: 24 g
Whether your section of the country has Hardee’s or Carl’s Jr., your best option is the Frisco Breakfast Sandwich, which comes with sliced ham, a folded egg, and both American and Swiss cheese. This sourdough sandwich is loaded with 24 grams of protein without the unnecessary sugar. Of course, certain fast food chains offer healthier options than others, and this sandwich does have a pretty high sodium count. That being said, we recommend consuming in moderation and consider drinking a tall glass of water besides your morning coffee to help mediate your sodium levels.
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