Au Bon Pain

TheDailyMeal.com: America’s Healthiest Fast-Food Breakfasts

With offerings similar to Panera Bread, Au Bon Pain has breakfast options galore. While it’s still possible to get carried away with all of the pastries and heavy coffee drinks available, there are a few more health-conscious items on the menu.

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.

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Wendy’s

Wendy's is working to offer more healthy options, and this sentiment certainly extends to its breakfast menu.

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)

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Subway

Subway is no stranger to attracting a more health-conscious clientele, and that trend continued when the company introduced its breakfast menu a few years ago.

Option #1: Egg (White) and Cheese Muffin Melt (150 calories, 30 calories from fat, and 12 grams of protein).

Option #2: Or, if you’re in the mood for something a bit more substantial, opt for the Black Forest Ham, Egg White, and Cheese Muffin Melt (170 calories, 35 calories from fat, and 14 grams of protein).

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Starbucks

Starbucks made its debut into the hot sandwiches game fairly recently, with a host of savory items for breakfast and lunch. Not surprisingly, a number of the items on the menu are very healthfully conscious.

Option #1: Starbucks Perfect Oatmeal (140 calories, 2.5 grams of fat, 5 grams of protein) includes a generous serving of unadulterated whole-grain oatmeal. You can add any or all of the brown sugar, dried fruit, and nut medley toppings, but be aware that even the dried fruit will tack on an extra 100 calories to the dish.

Option #2: Spinach and Feta Breakfast Wrap (290 calories, 10 grams of fat, and 19 grams of protein) is another satisfying and well-balanced choice.

Option #3: If you’re looking for something a bit heartier, the Chicken Sausage Breakfast Wrap (300 calories, 10 grams of fat, and 14 grams of protein) is a great pick.

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Sonic

Sonic’s breakfast menu is extensive, but in terms of the nutritious offerings, it leaves much to be desired.

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).

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Panera Bread

Panera Bread offers a wide array of options for breakfast, including many breads and pastries made fresh daily. But for those looking for something healthier, there are a few options worth noting.

Option #1: Steel-Cut Oatmeal with Summer Blueberries and Granola (320 calories, 9 grams of fat, and 6 grams of protein).

Option #2: Strawberry Granola Parfait (310 calories, 11 grams of fat, and 9 grams of protein).

Option #3: Breakfast Power on Whole Grain (340 calories, 15 grams of fat, and 23 grams of protein).

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McDonald’s

McDonald’s is another fast-food giant that has introduced items (and even an entire menu, as of last week) focused on offering healthier options to diners. While the offerings are not as nutritionally sound as some offered by the chain's competitors, there are still a few options worth noting.

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

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

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