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The easiest way to uphold healthy food choices is when you’re preparing all of your meals at home. But sometimes that’s just not feasible. Whether it be an early call into the office or a road trip with no time to plan for meals, there are moments when fast food is truly the only option. Fortunately, that doesn’t mean that healthy eating has to fall to the wayside. We asked nutritionists to rank their favorite healthy breakfast sandwiches for when you’re in a crunch, and these are their top five.
Panera's Avocado, Egg White and Spinach Breakfast Sandwich
This Panera sandwich is top of the list for Instapot Life nutritionist Heather Hanks because of the healthy balance of macronutrients it provides. She explains, “I like this sandwich because it contains antioxidants from spinach, healthy fats from avocado, and protein from egg whites and cheese. At 350 calories and 5 grams of fiber, it’s a healthy breakfast option that will keep you full. It’s also made with a sprouted grain bagel, which is easier to digest than most grains.”
Jaclyn London, MS, RD, CDN, Head of Nutrition & Wellness at WW notes that when choosing the base for your breakfast sandwiches, whole grain is your best bet. “I recommend starting with 100% whole-grain options that have at least 3 grams of fiber per serving. Be careful, “enriched wheat flour” might sound similar, but that’s code for white bread in disguise."
Starbucks Spinach, Feta and Egg White Sandwich
Providing ample protein without an overload of calories, this sandwich is another viable breakfast option. Hanks notes that this sandwich is made with a whole wheat wrap which provides more nutritional value, and is low in sugar. London agrees that this Starbucks meal is a good choice when you find yourself in a bind.
Panera’s Chipotle Chicken, Scrambled Egg and Avocado Wrap
This wrap is a delicious option that still maintains a healthy amount of calories to start off your day. “I like this sandwich because it contains fresh avocado, peppers, chicken and egg in a whole grain wrap. It contains 450 calories, 27 grams of protein, and 4 grams of fiber,” says Hanks.
London advises that protein should be top of mind when choosing a sandwich, and with egg and chicken, there is no shortage in this meal.
McDonald’s Sausage Burrito
If you’re pressed for options and McDonalds is the only restaurant around, their Sausage Burrito is a viable breakfast option as it is a solid source of protein. Hanks notes that it is only 310 calories and contains 2 grams of sugar so you won’t have to brace yourself for a crash. London recommends adding veggies onto a meal wherever you can, so ask if there are any greens available to add into this burrito if you feel it’s lacking.
Starbucks Southwest Veggie Wrap
It’s a good thing there seems to be a Starbucks at almost every corner now; the chain offers a solid array of health conscious breakfast options. The Southwest Veggie Wrap is a good vegetarian option that offers protein from eggs and black beans. “Black beans also provide a good amount of fiber to keep you full and stabilize blood sugar levels,” says Hanks. While it’s slightly more dense, coming in at 590 calories, it also boasts 24 grams of protein which should keep you full for hours.
