Where to Find a Healthy Breakfast Sandwich

Which Restaurant Serves a Morning Meal That's Good for Your Diet?

healthy breakfast sandwich
Panera 

If your mornings are hectic, then you might be one of those people who runs through a coffee shop or the local fast food restaurant looking for a quick morning meal. You'll find a breakfast sandwich on almost every menu. But not all of them are good for your diet. So, how do you find a healthy breakfast sandwich? 

Breakfast Sandwich Calories and Nutrition

Panera Bacon, Egg & Cheese Breakfast Sandwich
Serving Size: 1 sandwich
Per Serving% Daily Value*
Calories 460 
Calories from Fat 225 
Total Fat 25g38%
Trans Fat 0.5g 
Cholesterol 295mg98%
Sodium 790mg33%
Carbohydrates 32g11%
Dietary Fiber 1g4%
Sugars 6g 
Protein 24g 
Vitamin A 15% · Vitamin C 15%
Calcium 20% · Iron 15%
*Based on a 2,000 calorie diet

A breakfast sandwich can provide you with muscle-building protein, carbohydrates for energy, and filling fiber in the morning. But, not all breakfast sandwiches are good for you. In fact, many are high in sodium, fat, and calories. Since you have many different choices at different locations (and you can even make a breakfast sandwich at home), it's smart to compare nutrition facts for your breakfast sandwich before you eat your morning meal.

Calories in Popular Breakfast Sandwiches at Restaurants

  • Starbucks Chicken Sausage & Bacon Biscuit: 450 calories, 22 grams fat, 35 grams carbohydrate, 1 grams fiber, 1160 mg sodium, 26 grams protein
  • Starbucks Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich: 210 calories, 5 grams fat, 26 grams carbohydrate, 3 grams fiber, 560 mg sodium, 18 grams protein
  • Starbucks Sausage, Cheddar & Egg Breakfast Sandwich: 500 calories, 28 grams fat, 41 grams carbohydrate, 1 grams fiber, 920 mg sodium, 15 grams protein
  • McDonalds Classic Egg McMuffin:  300 calories, 12 grams fat, 30 grams carbohydrate, 2 grams fiber, 730 mg sodium, 18 grams protein
  • McDonalds Egg White Delight McMuffin:  260 calories, 8 grams fat, 29 grams carbohydrate, 2 grams fiber, 750 mg sodium, 16 grams protein
  • Dunkin Donuts Bacon, Egg & Cheese Wake-Up Wrap: 210 calories, 13 grams fat, 15 grams carbohydrate, 1 grams fiber, 550 mg sodium, 9 grams protein
  • Dunkin Donuts Sausage, Egg & Cheese on Croissant : 700 calories, 51 grams fat, 41 grams carbohydrate, 1 grams fiber, 1120 mg sodium, 22 grams protein
  • Jack in the Box Breakfast Jack: 350 calories, 18 grams fat, 30 grams carbohydrate, 1 grams fiber, 840 mg sodium, 16 grams protein
  • Jack in the Box Loaded Breakfast Sandwich: 707 calories, 47 grams fat, 36 grams carbohydrate, 2 grams fiber, 1690 mg sodium, 36 grams protein
  • Tim Hortons Sausage Breakfast Sandwich: 530 calories, 34 grams fat, 33 grams carbohydrate, 2 grams fiber, 1180 mg sodium, 19 grams protein
  • Tim Hortons Turkey Sausage Breakfast Sandwich: 350 calories, 16 grams fat, 31 grams carbohydrate, 1 grams fiber, 960 mg sodium, 20 grams protein
  • Panera Egg and Cheese: 390 calories, 21 grams fat, 32 grams carbohydrate, 1 grams fiber, 640 mg sodium, 19 grams protein
  • Subway Bacon Egg and Cheese Flatbread: 460 calories, 21 grams fat, 43 grams carbohydrate, 2 grams fiber, 1370 mg sodium, 25 grams protein

Calories in Popular Breakfast Sandwiches That You Make at Home

  • Jimmy Dean Bacon, Egg & Cheese Biscuit Sandwich: 310 calories, 19 grams fat, 26 grams carbohydrate, 2 grams fiber, 720 mg sodium, 10 grams protein
  • Jimmy Dean Delights Turkey Sausage, Egg White & Cheese English Muffin: 260 calories, 8 grams fat, 32 grams carbohydrate, 2 grams fiber, 730 mg sodium, 17 grams protein
  • Special K Sausage, Egg & Cheese Flatbread Breakfast Sandwich: 240 calories, 12 grams fat, 20 grams carbohydrate, 3 grams fiber, 700 mg sodium, 14 grams protein
  • Special K Egg with Vegetables & Pepper Jack Cheese Flatbread Breakfast Sandwich: 150 calories, 7 grams fat, 18 grams carbohydrate, 5 grams fiber, 430 mg sodium, 10 grams protein
  • EGGO Sausage, Egg & Cheese Breakfast Sandwich: 150 calories, 7 grams fat, 18 grams carbohydrate, 5 grams fiber, 430 mg sodium, 10 grams protein
  • Smart Ones Tasty American Favorites Canadian Style Turkey Bacon English Muffin Sandwich: 210 calories, 6 grams fat, 27 grams carbohydrate, 2 grams fiber, 510 mg sodium, 13 grams protein
  • Evol Lean & Fit: Egg White, Kale, Roasted Tomato and Goat Cheese Sandwich: 150 calories, 4 grams fat, 19 grams carbohydrate, 2 grams fiber, 400 mg sodium, 10 grams protein
  • Evol Uncured Ham, Egg and Cheddar Breakfast Sandwich: 210 calories, 10 grams fat, 17 grams carbohydrate, 2 grams fiber, 510 mg sodium, 14 grams protein

What to Look for When Choosing a Healthy Breakfast Sandwich

Many different quick-serve and fast casual restaurants serve breakfast sandwiches with a variety of toppings. Obviously, the toppings you choose will make a big difference in the nutritional value of your meal. Higher calorie choices like cheese, sausage, and bacon will increase both the fat and calorie count of your sandwich. You may also get more sodium from a sandwich with those ingredients. 

Lower calorie sandwich ingredients include choices like egg whites or spinach. Choosing a breakfast sandwich with these will usually keep the calorie count lower and the nutritional value higher.

But preparation method makes a difference too. For example, you might see an egg white and turkey sausage breakfast sandwich that is higher in fat and calories than you'd expect. While those ingredients are generally lower in fat and calories, if you cook them in oil or butter, then the sandwich may still provide more calories than you need.

In choosing the healthiest sandwich for you, decide which factors are most important to you and then read the Nutrition Facts label to make the best selection.

  • If you want the lowest calorie breakfast sandwich consider the Special K Egg with Vegetables & Pepper Jack Cheese Flatbread Breakfast Sandwich or the Evol Lean & Fit: Egg White, Kale, Roasted Tomato and Goat Cheese Sandwich.
  • If you are looking for the lowest fat breakfast sandwich consider the Smart Ones Tasty American Favorites Canadian Style Turkey Bacon English Muffin Sandwich.
  • If you want the lowest sodium breakfast sandwich and you plan to eat in a restaurant you might choose the Starbucks Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich. At home, the Evol Lean & Fit: Egg White, Kale, Roasted Tomato and Goat Cheese Sandwich is a smart choice.
  • If you are looking for the highest protein breakfast sandwich consider the Jack in the Box Loaded Breakfast Sandwich or the Subway Bacon Egg and Cheese Flatbread

Lastly, you may also want to be careful about the quality of your sandwich ingredients. Not all egg sandwiches are made from "real" eggs. For example, Panera breakfast sandwiches are made from 100 percent real eggs which means that the eggs are freshly prepared, cracked shell eggs and/or egg whites with no additives. In a comment to the press, Sara Burnett, Panera's Director of Wellness and Food Policy said that when the company explored egg sandwiches at some of their competitors they found that "50% of the top 10 fast casual restaurants that sell breakfast have an “egg” made of at least five ingredients, often more."

Make Your Own Healthy Breakfast Sandwich

The healthiest breakfast sandwich for you might be the one you make at home. While it takes more time and a little bit of organization to prepare your own breakfast, you have complete control over the ingredients and preparation method when you cook your own meals at home.

Need a few ideas or healthy breakfast sandwich recipes? Try these Quick and Easy Egg McMuffin-Style Sandwiches that you can make in minutes. Or add an egg to this Guilt-Free Grilled Cheese Sandwich. Use smart tips to prepare breakfast foods in advance and get creative about different ingredients to include in your meal.

A Word From Verywell

Your morning meal is important. Breakfast is (nutritionally) no more important than the other meals and snacks that you consume during the day, but you can set yourself up for hours of high energy and healthier eating habits if you begin with good nutrition. 

Of course, while it's always smart to cook at home, we understand that there are days when fast casual or prepackaged foods are necessary. Read nutrition facts labels or visit restaurant websites to get important information to keep your healthy diet on track no matter where you dine.