Have you ever wondered what are the best fast food breakfasts for diabetes? Breakfast is arguably the most important meal of the day. But some mornings are just busy. You don’t want to wake up earlier than you need to. And between work and family responsibilities, sometimes you just don’t have the time or energy to put together a healthy breakfast.
Of course, it’s ideal if you can make breakfast at home because you have more control over the food you eat and it’s less processed. But this doesn’t always happen. What if you simply have no choice but to grab something on the road?
I’ve got you covered. Here, we’ll dive into some tips for success and the best fast food breakfast choices for diabetes. You will find 25 low carb menu items with the least amount of saturated fat, 1000mg of sodium or less, up to 35 grams of net carbohydrates, and at least 15 grams of protein.
DISCLAIMER: This post was written by Justine Chan MHSc, RD, CDE. All content on this site is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always seek medical and dietary advice from your doctor or dietitian.
Table of Contents
Criteria for Fast Food Breakfasts
While there is no formal definition of low carb, overall, 130 grams of carbs or less per day is considered to be low carb (1). So 30-35 grams per meal would still fall under 130 grams of carbs per day if you typically eat 3 meals.
As you can see, the food items in this blog post were carefully chosen with “the big picture” in mind, rather than only from a carbohydrate perspective.
The nutritional information for each of the menu items below are sourced directly from the restaurants’ websites. Keep in mind restaurant food options can vary regionally and may also be location specific.
So without further ado, let’s start with some key things to consider when ordering out at fast food chains.
10 Tips For Success
- Choose wraps and english muffins more often. They are usually half the amount of carbohydrates than bagels and muffins.
- Include a source of lean protein to prevent blood sugar spikes and manage cravings throughout the day.
- Limit fried foods which often appear on the menu as “breaded” and “crispy”.
- If you can get an item with fresh fruit or vegetables, that’s a bonus!
- Go for whole grains when possible because they are lower on the glycemic index and provide more fiber.
- Review nutrition information online when you can for carbohydrate counts. Some foods are higher in carbs than you think.
- Don’t forget to hydrate with non sweetened beverages. Starting your mornings with a glass of water can help boost your energy levels and reduce your post meal blood sugars.
- You don’t have to eat typical breakfast foods. Be creative and order something you would eat for lunch or dinner. There are no rules!
- When possible, aim for 3 food groups for the most nutrient dense meal.
- Be wary of marketing. Some “healthy” food items like smoothies and oatmeal may have large amounts of added sugar. Words like “supreme”, “ultimate”, “grande”, “fully loaded” often mean they’re high in sodium and saturated fat.
What is the best breakfast for diabetes?
One that has fiber (think plant foods!) and lean protein.
Foods that fit this bill include:
- Leafy greens like spinach and kale
- Sprouted grain, whole grain, or sourdough bread
- Berries and citrus fruits
- Beans and legumes
- Steel cut oats
- Sweet potato
- Avocado
- Greek yogurt
- Cottage cheese
- Eggs and egg whites
- Super seeds like hemp, flax, and chia seeds
- Nuts, seeds, and peanuts
- Unflavored milk and fortified plant-based milks
fast food breakfasts for diabetes categories
There are four main categories of fast food breakfasts for diabetes:
- Sandwiches and wraps
- Yogurt parfaits
- Snack-based foods
- Breakfast bowls
Top 25 Fast Food Breakfasts for diabetes
Sandwiches and Wraps
Panera Avocado, Egg White, Spinach & Cheese on Sprouted Grain Bagel Flat
350kcal
39g carbohydrates
5g fiber
19g protein
14g fat (5g saturated)
680mg sodium
It’s hard to find a breakfast option with veggies and this breakfast does just that! Sprouted grains tend to have more vitamins and protein and are easier to digest. The avocado is also a source of heart healthy fats.
Panera’s Ham, Egg, and Cheese Breakfast Power Sandwich
350kcal
31g carbohydrates
4g fiber
16g protein
15g fat (7g saturated)
920mg sodium
Ham, egg, and cheese is a classic combo to get you started in the mornings. Finding a sandwich on whole grain bread at the drive-thru is hard to find. It’s also a good source of fiber and protein, both of which can help prevent blood sugar spikes.
Starbucks Turkey, Bacon, Cheddar and Egg White Sandwich
230kcal
28g carbohydrates
3g fiber
17g protein
5g fat (2.5g saturated)
560mg sodium
Here’s a decent fast food breakfast for diabetes that is savory and satisfying. The english muffin is whole wheat so it’s higher in fiber, vitamins, and minerals. You’re also getting a good dose of lean protein that’s surprisingly low in fat and saturated fat!
Starbucks Spinach, Feta and Egg White Wrap
290kcal
34g carbohydrates
3g fiber
20g protein
8g fat (3.5g saturated)
840mg sodium
Here is another great whole grain option at Starbucks that includes spinach and tomatoes, both of which are high in vitamin C and can boost iron absorption. If you’re not a veggie lover, this is a great place to start. Besides, what does feta not go well with?
Starbucks Beyond Meat, Cheddar & Egg Sandwich
390kcal
31g carbohydrates
2g fiber
25g protein
19g fat (7g saturated)
610mg sodium
For a meatless option that’s high in protein, this one’s also a winner. The main ingredient in the beyond meat patty is pea protein, which is also a great source of iron. It’s also lower in fat and sodium compared to the comparable sausage, cheddar & egg sandwich at Starbucks.
Starbucks Bacon-Style Turkey, Cheddar & Egg White Sandwich
230kcal
28g carbohydrates
3g fiber
17g protein
5g fat (2.5g saturated)
560mg sodium
Here’s another fast food breakfast for diabetes that won’t disappoint! You’ve got egg whites which helps to make the overall meal low in saturated fat. And according to the ingredient list, the turkey bacon is uncured, which means it contains no added nitrites.
McDonald’s McMuffin With Egg
310kcal
30g carbohydrates
2g fiber
13g fat (6g saturated)
17g protein
770mg sodium
Simple and satisfying. This egg mcmuffin is also a good source of iron, providing 15% of your daily requirement. It’s a great balance of carbs, fat, and protein, all of which can help to stabilize blood sugars throughout the day.
Tim Horton’s Turkey Sausage Breakfast Sandwich on English Muffin
350kcal
31g carbohydrates
1g fiber
20g protein
16g fat (6g saturated)
960mg sodium
Tim Hortons is a Canadian favorite and their turkey breakfast sandwich is delicious and high in protein. While you can choose homestyle biscuit, croissant or bagel, the english muffin is the lowest in carbs, saturated fat, and sodium. You can also customize your protein by requesting egg whites as a lower fat option.
Quiznos Egg and Cheddar Sammie
380kcal
28g carbohydrates
3g fiber
16g protein
20g fat (7g saturated)
650mg sodium
Quiznos has 5 types of sandwiches which can come as a sub, sammie, or biscuit. Out of the three types of bread you can get, the sammie is the lowest in carbs and highest in fiber. Out of the 5 sandwich options, the egg and cheddar is also the lowest in sodium!
Quiznos Egg and Cheddar Sub
380kcal
35g carbohydrates
1g fiber
17g protein
20g fat (7g saturated)
690mg sodium
If Quiznos’ sammie isn’t enough for you, upgrading to a sub only increases your carb count from a sammie by 7 grams. The sodium and protein are also comparable!
Quiznos Steak, Egg and Cheddar Sammie
340kcal
29g carbohydrates
3g fiber
20g protein
16g fat (5g saturated)
780mg sodium
If you have a history of anemia, this sammie’s just for you! It contains steak which is high in heme iron, the kind that gets well absorbed in your body. Without enough iron, you may be more prone to getting sick or infections, you may feel more tired, and you may not be able to concentrate well.
Chick-fil-A’s Egg White Grill
290kcal
30g carbohydrates
1g fiber
26g protein
8g fat (3.5g saturated)
980mg sodium
Grilled chicken, egg whites, cheese on a multigrain english muffin? Yes, please. Saturated fat makes up only 10% of the total calories for this meal. So this is a lower fat meal to feel good about, and one that will be sure to kickstart your day.
Jack in the Box Breakfast Jack
350kcal
30g carbohydrates
1g fiber
16g protein
18g fat (6g saturated)
840mg sodium
This is one of Jack’s simplest sandwiches, which contains ham, egg, and cheese. From the breakfast menu, it’s also the lowest in calories.
Del Taco Breakfast Burrito (Egg and Cheese)
390kcal
36g carbohydrates
2g fiber
16g protein
17g fat (7g saturated)
930mg sodium
This breakfast burrito has scrambled egg, grated cheddar cheese and a red tomato-pepper sauce. It’s great for those on-the-go mornings! Compared to the breakfast burrito options, it’s the lowest in sodium and saturated fat.
Del Taco Breakfast Roller (Bacon)
290kcal
24g carbohydrates
1g fiber
15g protein
14g fat (5g saturated)
850mg sodium
If you’re a bacon lover, this one’s for you! Del Taco’s roller is lower in carbohydrates than their burrito and is great if you’ve got a smaller appetite in the mornings.
Caribou Coffee Turkey, Bacon and Egg Muenster
270kcal
29g carbohydrates
1g fiber
16g protein
10g fat (4.5g saturated)
730mg sodium
If you’re around Caribou Coffee, they serve breakfast all day. The turkey, bacon and egg muenster is one of their best fast food breakfasts for diabetes because it’s the lowest in carbs, sodium, and fat.
Caribou Coffee Beyond Meat Sausage, Egg and Mozzarella
420kcal
38g carbs
3g fiber
23g protein
20g fat (7g saturated)
770mg sodium
For a meatless sandwich that’s higher in protein, this Beyond Meat option is worth a try! This plant based sausage sandwich is higher in fiber than the chicken sausage, and is better for the environment.
A&W Cheese and Egger on English Muffin
340kcal
29g carbohydrates
1g fiber
15g protein
18g fat (6g saturated)
510mg sodium
A&W is another Canadian favorite. Out of all the breakfast foods on A&W’s menu, this option is high in protein and one of the lowest in sodium. The english muffin is more diabetes friendly because it is lower in carbs and saturated fat than the sesame seed bun.
Yogurt Parfaits
Panera’s Greek Yogurt With Mixed Berries
240kcal
27g carbohydrates
2g fiber
15g protein
8g fat (4.5g saturated)
80mg sodium
If you’re looking for a non-bread option, this yogurt parfait is a great choice! Why? The greek yogurt contains more protein than your standard yogurt, and the fresh berries are high in antioxidants. Both the berries and greek yogurt are low on the glycemic index, which means they are less likely to spike blood sugars.
Snack Based Foods
Starbucks Squirrel Classic Almonds Paired With Liberte Fruit Greek Yogurt
380kcal
26g carbohydrates
5g fiber
20g protein
23g fat (2g saturated)
215mg sodium
Sometimes you can combine snack type foods to make a meal, especially if you’re not a big eater in the morning. The fruit greek yogurt does have sugar added, but it’s also high in protein. You are also balancing this out when you incorporate almonds, which can be beneficial for managing blood sugars, blood pressure, cholesterol, and your weight.
Starbucks Egg White and Roasted Red Pepper Bites Paired With Grande Soy Milk Steamer
320kcal (170kcal)
23g carbohydrates
2g fiber
23g protein
620mg sodium
14g fat (6g saturated)
Out of all the egg bite options at Starbucks, this one’s the lowest in saturated fat. To complete the meal, pair this with a grande soy milk steamer for some additional plant protein. The protein in soy milk is part of a portfolio of heart healthy foods that is proven to lower cholesterol (2).
For more drink options, check out this post on Starbucks drinks.
Dunkin Donuts Egg White and Veggie Omelet Bites Paired With Large Latte With Skim Milk
310kcal
27g carbohydrates
25g protein
11g fat (7g saturated)
630mg sodium
Perfect for those with a smaller appetite, these egg bites are a great source of protein. Complete your meal with a large almond milk latte which also provides calcium and helps to keep you hydrated. Staying well hydrated can help to dilute the amount of sugar in your blood.
Dunkin Donuts Egg and Cheese Wake up Wrap (No Meat) Paired With Large Cappuccino With Skim Milk
270 kcal
27g carbohydrates
0g fiber
15g protein
10g fat (4g saturated)
585mg sodium
This wake-up wrap combo will do just that, wake you up! The wrap itself is a low carb choice at 14g of carbohydrates. However, since it only has 7 grams of protein, adding in a cappuccino or any milk based beverage will make this more of a satisfying meal.
Dunkin Donuts Turkey Sausage Wake up Wrap Paired With a Large Iced Cafe Au Lait With Skim Milk
330kcal
27g carbohydrates
19g protein
15g fat (6g saturated)
800mg sodium
These turkey sausage wake up wraps are another decent choice that’s low in carbs. Combine with a large cafe au lait to add over 20% of your daily requirement of calcium and an extra 9 grams of protein to your meal.
Breakfast Bowls
Chick Fil-a Hash Brown Scramble Bowl With Grilled Filet – No Hash Browns Paired With Medium Fruit Cup
320kcal
17g carbohydrates
3g fiber
30g protein
16g fat (7g saturated)
950mg sodium
The bowl with the hash brown contains 15 grams of carbohydrates. If you omit the hash brown, you’re down to only 1 gram of carbs which would be great for keto followers. Their fruit cup includes apples, mandarins, and berries, which are low on the glycemic index and some of the best fruits to have for diabetes.
Take-Away: Fast Food Breakfasts for Diabetes
Consider having breakfast at home more often, but if you’re out, hopefully you now have a better idea about what to order if you’re on the road!
This blog post covered the best tips to building a balanced breakfast, what foods to incorporate, and 25 carefully chosen fast food breakfasts for diabetes that spanned 11 popular restaurants and cafes.
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