Many individuals pursuing muscle gain often opt for high-protein fast food breakfasts as a convenient and effective way to meet their nutritional needs, even if you’re not in bulking phase. Breakfast plays a crucial role in kickstarting the metabolism and replenishing glycogen stores after a night’s rest.
Fast food and high protein seldom find themselves in the same sentence, but times are changing. In an era where health-conscious choices are a priority, major fast-food chains are stepping up their game to offer protein-rich options that not only tantalize your taste buds but also fuel your body.
Popular choices like egg-based breakfast sandwiches provide a quick and tasty source of protein rich breakfast, aiding in the development of lean muscle mass. Incorporating a high-protein fast food breakfast into a balanced diet, coupled with a consistent exercise regimen, can be a pragmatic approach for those striving to achieve their muscle-building goals.
1. Starbucks Spinach, Feta & Egg White Wrap
(290 calories, 8g fat, 20g of protein, and 3g of fiber)
Starbucks has taken a bold step in the high-protein game with this flavorful wrap. The combination of spinach, feta, and egg whites creates a harmonious blend of textures and tastes. The wrap itself is soft and chewy, providing a satisfying bite. The egg whites are fluffy, and the spinach and feta add a savory punch. With a protein content that won’t leave you hungry, it’s a commendable choice for a quick breakfast or snack.
2. Panera Bread Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bage
(350 calories, 14g of fat, 39g of carbs, and 19g of protein)
Panera Bread brings a sophisticated twist to fast food with this wholesome creation. The sprouted grain bagel adds a nutty, hearty flavor that pairs seamlessly with the creamy avocado, fluffy egg whites, and vibrant spinach. The inclusion of cheese adds a delightful richness without overpowering the other ingredients. While it may be a bit messier to eat than some alternatives, the burst of flavors makes it worth the effort for a satisfying and protein-packed meal.
3. Chick-fil-A Egg White Grill:
(300 calories, 31g total carbs, 7g fat, and 25g protein)
Chick-fil-A has mastered the art of simplicity with its Egg White Grill. The grilled chicken provides a smoky flavor, complemented by the egg whites and a toasted English muffin. It’s a lean option for those watching their calorie intake while still craving a protein boost. The meal feels light yet filling, making it an excellent choice for a protein-packed breakfast on the go.
4. Starbucks Rolled & Steel-Cut Oatmeal with Blueberries:
(375 calories, 12g of fat), 51g of carbs, and 14g of protein)
Starbucks takes a departure from traditional protein sources with its Rolled & Steel-Cut Oatmeal. While not as protein-dense as some other options on this list, it provides a healthy and hearty alternative. The blueberries add a natural sweetness, and the mix of rolled and steel-cut oats gives a pleasing texture. This oatmeal is an excellent choice for those looking to prioritize fiber and complex carbohydrates in their high-protein meal.
5. Wendy’s Classic Bacon, Egg & Cheese Sandwich:
(320 calories, 25g total carbs, 17g fat, and 18g protein)
Wendy’s enters the high-protein arena with a classic combination of bacon, egg, and cheese. The bun is soft, the egg is fluffy, and the bacon adds a smoky, savory touch. While it might not be the leanest option, it’s a satisfying and indulgent choice for those mornings when you need a bit more substance. The blend of flavors makes it a breakfast favorite for many.
6. Einstein Bros Bagels Santa Fe Egg White Sandwich:
(520 calories, 60g total carbs, 18g fat, and 29g protein)
Einstein Bros Bagels brings a Southwestern flair to the table with the Santa Fe Egg White Sandwich. The egg whites are paired with a kick of jalapeños, spicy salsa, and melted pepper jack cheese on a bagel thin. The combination creates a satisfying and spicy profile that stands out in the world of high-protein fast food. It’s a great option for those looking to add some zest to their morning routine.
7. McDonald’s Egg McMuffin
(300 Calories, 30g Carb, 12g fat, and 17g Protein)
The iconic Egg McMuffin from McDonald’s is a classic breakfast delight. Nestled between a warm, toasted English muffin, you’ll find a perfectly cooked egg, Canadian bacon, and a slice of melted American cheese. Clocking in at 300 calories, a substantial 17g of protein, making it a satisfying and relatively guilt-free option for those aiming to kick-start their day on a high note.
8. Burger King Croissan’wich Egg & Cheese
(320 Calories, 28g Carb, 18g fat, and 12g Protein)
Burger King’s Croissan’wich offers a flaky and buttery croissant packed with scrambled eggs and a slice of American cheese. With 320 calories and 12g of protein, it’s a flavorful choice that won’t leave you feeling weighed down. The rich taste of the croissant combined with the gooey cheese and fluffy eggs makes for a satisfying breakfast taste.
9. Starbucks Turkey Bacon & Egg White
(230 Calories, 28g Carb, 8g fat, and 16g Protein)
For those who prefer a caffeine kick with their breakfast, Starbucks offers a Turkey Bacon & Egg White sandwich. With a modest 230 calories and a protein punch of 16g, this option is a lighter yet filling choice. The turkey bacon adds a savory twist, complementing the fluffy egg whites perfectly.
10. Taco Bell Cheesy Toasted Burrito
(470 Calories, 38g Carb, 28g fat, and 19g Protein)
Taco Bell brings a Tex-Mex flair to the breakfast table with the Cheesy Toasted Burrito. Packed with eggs, hash browns, melted cheese, and your choice of bacon or sausage, this burrito is a hearty morning option. At 470 calories, it’s on the higher end, but the 19g of protein and indulgent flavors. Made for those who are willing to indulge a little in their breakfast, it’s a fulfilling treat.
11. White Castle Bacon, Egg, & Cheese Slider
(220 Calories, 14g Carb, 14g fat, and 11g Protein)
White Castle’s take on breakfast offers a bite-sized delight with their Bacon, Egg, & Cheese Slider. Coming in at 220 calories, this slider is a savory combination of crispy bacon, fluffy eggs, and gooey cheese nestled between a soft bun. While it’s lighter on the protein compared to some options, it’s a still flavorful choice for a quick and easy breakfast fix.
12. SONIC Jr. Breakfast Burrito
(280 Calories, 25g Carb, 15g fat, and 14g Protein)
SONIC enters the breakfast arena with the Jr. Breakfast Burrito, offering a compact yet satisfying option. With 280 calories and 14g of protein, this burrito features eggs, melted cheese, and your choice of bacon or sausage, all wrapped up in a warm tortilla. The variety of flavors will satisfied your morning taste buds.
13. Jack in the Box Breakfast Jack
(310 Calories, 24g Carb, 18g fat, and 15g Protein)
Jack in the Box serves up a classic breakfast with their Breakfast Jack. At 310 calories and 15g of protein, this sandwich includes a fried egg, ham, and a slice of American cheese sandwiched between a soft bun. The flavorful combo is a tasty option for breakfast on the go.
14. Subway Sandwich Egg White & Cheese Flatbread
(320 Calories, 46g Carb, 9g fat, and 15g Protein)
Subway has added their Egg White & Cheese Flatbread to the breakfast menu. This sandwich offers a healthier twist, weighing in at 320 calories and 15g of protein. When paired with melted cheese on a flatbread, the egg whites offer a healthier alternative for anyone seeking a filling and aromatic breakfast.
The Wrap Up:
The high-protein offerings from these fast-food giants provide a diverse range of flavors and nutritional benefits. Whether you’re prioritizing lean proteins, complex carbohydrates, or a bit of indulgence, there’s something for everyone in this evolving landscape of fast and nutritious meals.
However if you opt-in for a healthier option, we recommend Trifecta’s pre-cooked meals over traditional fast food is a game-changer for both your taste buds and your well-being. Picture this: a curated selection of nutritionally balanced, chef-prepared meals delivered right to your doorstep.