Burger King

Option #1: Quaker Original Oatmeal (140 calories, 30 calories from fat, 5 grams of protein) is the best choice available on BK’s breakfast menu; just make sure you’re not ordering the maple and brown sugar flavored oatmeal.

Option #2: While it’s a far less nutritious offer, Burger King’s BK Breakfast Muffin Sandwich with eggs and cheese (220 calories, 80 calories from fat, and 12 grams of protein) is the healthiest breakfast sandwich on the menu.

Dunkin’ Donuts
Option #1: The Egg White Turkey Sausage Wake-Up Wrap (150 calories, 5 grams of fat, and 11 grams of protein) is a great way to start off the morning.

Option #2: The Egg White Veggie Wake-Up Wrap (150 calories, 6 grams of fat, and 10 grams of protein) is a sound choice for those looking to steer clear of meat for breakfast.

Au Bon Pain
Option #1: The Egg Whites and Cheddar Breakfast Sandwich (230 calories, 9 grams of fat, and 19 grams of protein) is a great, straightforward choice.

Option #2: For those with a slightly more adventurous palate, the Egg Whites, Cheddar, and Avocado Breakfast Sandwich (310 calories, 16 grams of fat, and 20 grams of protein) is another solid option.

Option #3: The small oatmeal (170 calories, 3 grams of fat, and 6 grams of protein) is good for those seeking a lighter breakfast.

McDonald’s
Option #1: Egg McMuffin (300 calories, 110 calories from fat, and 18 grams of protein)

Option #2: Fruit & Maple Oatmeal without Brown Sugar (260 calories, 40 calories from fat, and 5 grams of protein)

Sonic
Option #1: If you’re really craving a morning trip to Sonic and want to make the healthiest choice possible, opt for the Jr. Breakfast Burrito (260 calories, 140 calories from fat, and 12 grams of protein).

Wendy’s
Option #1: Steel-Cut Oatmeal with Summer Berries (140 calories, 2 grams of fat, and 4 grams of protein)

Option #2: Wendy’s Artisan Egg Sandwich with Applewood Smoked Bacon (380 calories, 21 grams of fat, and 19 grams of protein)