HEALTH Women's Health October 7, 2025 0 Comments

Unlock Dunkin’s Hidden Healthy Gems: A Top Dietitian’s Mouthwatering Picks You’ve Never Tried Before!

Ever find yourself craving that Dunkin’ Donuts morning fix but wondering if it’s possible to actually make a smart choice without tossing your health goals out the window? Yeah, me too. Turns out, you don’t have to ditch your favorite coffee-and-pastry stop to eat better—even if you’re counting calories or dodging added sugar. Susie Kundrat, a savvy registered dietitian and all-around nutrition pro, swears there are legit options that satisfy both your taste buds and your wellness journey. Especially when life’s got you on the move, Dunkin’ can be your speedy, reliable breakfast ally. But what exactly does a nutrition expert order at Dunkin’? And how can you tweak your picks to feel good without feeling deprived? Stick around—I’m diving into Susie’s top healthy breakfast faves, her seasonal snack secrets, and savvy tips to help you nail your nutritional goals, no matter where you’re grabbing your grub. Ready to revamp your Dunkin’ game? Let’s get into it. LEARN MORE

Good news for everyone who loves a morning Dunkin’ Donuts run: “When you’re trying to eat better—even if you’re keeping an eye on your calorie intake—there are great options at Dunkin’,” says Susie Kundrat, MS, RDN, LDN, founder of Eat Move Groove and professor emeritus at University of Wisconsin-Milwaukee. “Especially when I’m traveling, it’s one of my breakfast go-tos.”

So what does a nutrition expert order at the popular coffee-and-pastry chain? Keep reading for her healthy breakfast choices at Dunkin’ Donuts, plus some of her favorite autumn snacks. And just in case you aren’t a fan of her favorites, she’s also sharing guidelines to help you make your own smart picks at Dunkin or any restaurant.

Why Dunkin’ can be a great stop on your wellness journey

“I want to send the message to women that they can enjoy little pleasures while still being mindful of their health,” says Kundrat, noting that we tend to make better choices overall when we don’t feel deprived.

What is your go-to for healthy-ish takeout?

She adds that if you’re aiming for certain protein, carb or calorie goals, chain restaurants offer advantages. That’s also true if you’re trying to limit added sugar. “One reason I love Dunkin’ is that I can depend on the menu to be consistent and also have fun seasonal options,” says Kundrat. “And when you’re on the road or have a crazy schedule, it’s a speedy place to get breakfast or a treat and be on your way!”

A dietitian’s top healthy breakfast choices at Dunkin’ Donuts

Here are some of Kundrat’s favorite picks from the current menu:

Bacon and Cheddar Omelet Bites

Made with eggs, cottage cheese, cheddar and uncured bacon, these donut-shaped bites deliver cheesy goodness plus 17 grams of hunger-satisfying protein for about 280 calories. “Add a large hot coffee with nonfat milk and it’s only 310 calories and 20 grams of protein,” she says. Caffeine also helps with appetite, so the combo is very satisfying. “Plus I love their coffee,” Kundrat adds.

Want an even lighter option? Egg White & Veggie Omelet Bites pack 13 grams of protein for 180 calories.

Veggie Sausage Wake Up Wrap

You get veggie sausage, egg and cheese folded into a flour tortilla. Does it taste exactly like regular sausage? Maybe not, but it’s tasty in its own right. Kundrat orders it with a small hot macchiato with nonfat milk. The pairing is very filling, “with 15 grams of protein and only 250 calories.”

If veggie sausage isn’t your jam, Kundrat is also a fan of a plain Egg and Cheese Wrap (180 calories and 7 grams protein).

Apple n’ Spice Donut

“For a fall treat, these donuts are perfect,” says Kundrat. They’re fluffy, filled with apple goodness, then dusted with cinnamon sugar. Yummy and just 230 calories—which is a bargain compared to Dunkin’ muffins with 410 to 590 calories apiece. Donuts in general tend to be a calorie bargain, with classic glazed and chocolate-frosted donuts coming in at 260 calories each and sugar donuts just 210 cals.

Worried about donut’s added sugar spiking your blood sugar? One workaround is to save it for dessert at the end of a protein- and fiber-rich meal. This helps slow the speed at which sugar enters the bloodstream, allowing you to enjoy a treat and stay healthy too. Another option: If your schedule allows, a Scandinavian study found taking a 15-minute stroll after eating triggers biochemical changes that prevent a steep rise in blood sugar.

Pumpkin Munchkins

A poppable treat packed with the cozy flavors of fall. This kinda healthy breakfast choice at Dunkin’ Donuts has 70 calories per munchkin. To balance out the sugar, add unsweetened green tea (hot or iced), which has been found to boost metabolism and lower blood sugar immediately.

A potential pairing on the horizon: Dunkin’ is currently testing a StrongBrew Protein Coffee, a sugar-free, iced vanilla drink with 20 grams protein per serving, at its locations in the UK. We hope they bring it stateside soon!

How to make your own healthy choices at Dunkin (or anywhere!)

Kundrat encourages us to check out nutrition info online ahead of time so we can see what works for our goals. (Looking for an easy way to create nutrition goals? Check out one of these free apps.) “You’d be surprised at how taking a few seconds to plan your order can help you make choices you feel good about,” she says.

What about drinks with added sugar?

Like any indulgence, an occasional sugary drink is fine. There’s even evidence a little sugar in the morning can prevent cravings later on. Kundrat will sometimes get a small Mango Pineapple Refresher.

But keep in mind that sweet liquids do tend to have more of a negative impact on our bodies than sugar in solid food, and can even be harmful to our livers. So most of the time, stick to Dunkin beverages that can be ordered unsweetened, such as regular coffee, cold brew and Americanos. You can also go for a little artificial sweetener or sugar-free syrup (in lattes, cappuccinos and macchiatos), but it’s not always great for beneficial bacteria in the gut and is best in moderation.

One last bit of advice: “Think about what you really want to eat,” Kundrat suggests. “Something sweet? Something savory? Listen to yourself and give yourself some leeway. That’s the best way to make picks that leave you not just full and nourished, but also satisfied.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.