When it comes to starting your day right, a balanced breakfast is essential. It sets the tone for your energy levels and helps to maintain stable blood sugar throughout the day. While fast food isn’t typically associated with healthy eating, sometimes it’s a convenient option when you’re on the go. Fortunately, even at fast food chains like McDonald’s, there are healthier breakfast items that can help you stick to your nutrition goals without sacrificing taste or satisfaction.
Dietitians agree that McDonald’s offers a few breakfast options that, with the right balance, can be part of a healthy morning routine. While it’s always important to be mindful of calorie, fat, and sodium intake, choosing high-protein and fiber-rich meals can keep you fuller for longer and prevent overeating later in the day. Let’s take a look at five of the healthiest breakfast items you can order at McDonald’s, according to experts.
1. Sausage McMuffin with Egg
If you're looking for something filling, the Sausage McMuffin with Egg could be a great option. With 480 calories and 20 grams of protein, it's hearty enough to keep you satisfied. However, it does come with 31 grams of fat, so balancing your meals throughout the day is important. "A little high in calories at 480, this is served on an English muffin and can still be a good choice for those who need a hearty breakfast," registered dietitian Amy Goodson told Eat This, Not That. "It's a little higher in fat, so be sure to balance your day accordingly."
2. Fruit & Maple Oatmeal
For a fiber-rich, heart-healthy option, the Fruit & Maple Oatmeal is a solid choice. Oatmeal is one of the best breakfast foods out there, thanks to all of its health benefits. "With 4 grams of fiber, oats, and fruit, McDonald's Fruit and Maple Oatmeal is a heart-healthy choice," says Goodson. She also recommends pairing it with milk to boost the protein content from 6 to 14 grams, which adds calcium and vitamin D.
4. Sausage Burrito
For fans of breakfast tacos, the Sausage Burrito offers a delicious, protein-packed option. With 310 calories, 13 grams of protein, and veggies like green chilis and onions, it’s a more balanced choice than some might expect from fast food. "The breakfast taco lovers will be excited that the Sausage Burrito is a top pick on the McDonald's breakfast menu," says Goodson. "It's calorie-conscious, with 310 calories, and it has 13 grams of protein and veggies. Paired with apples, this breakfast gets a little of a lot of food groups."
5. Sausage McMuffin
The Sausage McMuffin stands out as a satisfying breakfast option with a respectable nutritional profile. "If you are a meat lover, the Sausage McMuffin is for you! With 400 calories and 14 grams of protein, this can be a filling breakfast—plus it provides 15% of your iron needs," says dietitian Amy Goodson. This breakfast sandwich can be a good option if you’re looking for a substantial start to your day, particularly if you balance it with lighter choices throughout the rest of your meals.
Ultimately, while fast food breakfasts aren’t the ideal choice every day, making smart selections can help you maintain a healthier diet even when you're pressed for time. By focusing on protein, fiber, and balancing calories, you can enjoy a quick breakfast that supports your overall health goals.
