Best Bets for Fast-Food Breakfasts

Best Bets for Fast-Food Breakfasts

You know those time-crunched mornings when you're starving, and an Egg McMuffin seems like the only fast-enough solution? But you also know it's a 300-calorie, 12-grams-of-fat diet detour? Well, turns out there actually are fast-food ways to start the day that won't wreck your waistline.

Check out these choices that'll tame your appetite (with extra protein), curb afternoon cravings (with a hit of fiber), and even help you concentrate (that protein-fiber combo supplies the brain with a steady stream of energy).

This option from Mickey D’s has enough fiber and protein to fill you up and keep you going:

Fruit 'n' Yogurt Parfait with Granola
150 calories, 2 grams fat (1 gram saturated), 5 milligrams cholesterol, 70 milligrams sodium, 30 grams carbohydrate, 1 gram fiber, 23 grams sugar, 4 grams protein

You'll find two good, high-flavor choices here:

Spinach and Feta Breakfast Wrap -- it's a little high in fat but compensates with fiber and lots of protein.
290 calories, 10 grams fat (3.5 grams saturated), 20 milligrams cholesterol, 830 milligrams sodium, 33 grams carbohydrate, 7 6 grams fiber, 3 4 grams sugar, 13 19 grams protein

Skinny Latte and a package of SB's dried fruit and nut mix seasonal harvest fruit blend. The latte's made with nonfat milk and a shot of sugar-free syrup. (Try the caramel or hazelnut. Yum!)

  • Latte (12-ounce "tall"): 100 calories, 0 grams fat (0 grams saturated), 5 milligrams cholesterol, 125 milligrams sodium, 14 grams carbohydrate, 0 grams fiber, 13 grams sugar, 9 grams protein
  • Seasonal harvest fruit blend: 90 calories, 0 grams fat (0 grams saturated), 0 milligrams cholesterol, 0 milligrams sodium, 24 grams carbohydrate, 4 grams fiber, 19 grams sugar, 1 gram protein

Jamba Juice
Two groups of smoothies will be your wake-up call as long as you add a soy-protein booster. For just 30 more calories, you'll get an extra 8 grams of tummy-taming, brain-fueling protein.

Any 16-ounce "Jamba Classic Light" smoothie -- choose from berry, mango, strawberry, peach and more: 150–160 calories, 0–0.5 grams fat (0 grams saturated), 5 milligrams cholesterol, 210–220 milligrams sodium, 30–34 grams carbohydrate, 2 grams fiber, 23–32 grams sugar, 5 grams protein

Any 16-ounce "All Fruit" smoothie -- choose from mango, pomegranate, strawberry, peach or “Five Fruit”: 200–240 calories, 0–0.5 grams fat (0 grams saturated), 0 milligrams cholesterol, 5–20 milligrams sodium, 50–58 grams carbohydrate, 4 grams fiber, 40–50 grams sugar, 1–2 grams protein

Dunkin' Donuts
If this is your roadside stop of choice, try this tasty sandwich:

Egg White Turkey Sausage Flatbread
280 calories, 8 grams fat (3g saturated), 15 milligrams cholesterol, 770 milligrams sodium, 32 grams carbs, 3 grams fiber, 4 grams sugars, 18 grams protein.

Is breakfast really worth the bother? You bet. Not only does eating it help keep you slimmer and smarter, but skipping it can make your RealAge as much as 3 years older as well. So it's definitely worth knowing your best A.M. road-food options.

Get quick, healthy breakfast ideas you can prepare at home.