Ask any nutritionist or dietician; they will always recommend avoiding fast food. Their recommendations are based on the fact that fast food contains junk components bad for health. The problem is that you are running short of time and want a fast-food breakfast. Here we will have a look at 5 healthy fast food breakfast recipes for you that will save time and won’t harm your health. But first; have a look at what a healthy breakfast should contain.
An Overview of Healthy Fast Food Breakfast
What constitutes a healthy fast food breakfast? Food components with the following features are ideal for the purpose.
- Food components low in calories and fat and high in protein and minerals;
- Components low in sodium;
- Food that is high in fiber.
Basic Objective of Fast Food Breakfast which is good for your Health
Before jumping on to recipes it is important to knowledge about what the healthy fast food breakfast will avoid. Fast food traditionally contains lots of sugar, saturated fats, as well as sodium. They add a lot of calories causing harmful impacts on the health. The aim of composing a healthy recipe is to substitute these harmful components with healthier alternatives.
So, here are the top 5 recipes for making a healthy fast food breakfast:
- Dunkin’ Donuts Veggie Egg White Omelet
This recipe dispenses the use of high-calorie components. The dish is prepared using egg whites, a lot of green and leafy vegetables, and cheddar cheese on multigrain thin. A single serving of a healthy fast food breakfast contains the following ingredients.
- 290 calories.
- 13 grams of fat.
- Only 5 grams of saturated fats.
- 27 grams of carbohydrates.
- 5 grams of fiber.
- 17 grams of protein.
- 550 milligram of sodium.
The recipe is one of the best among vegan fast-food breakfasts. It fulfills nicely the objective of keeping the calorie contents below 300 as recommended by dieticians. The preparation time is low as well which saves time and effort considerably.
2. Panera Bread Avocado, Egg White, and Spinach Sandwich
At times you will be looking to avoid meeting. This can bring up the issue of getting enough protein in the diet. However, it is possible making a protein-rich recipe with vegetables and egg whites also. The sandwich contains avocado, egg white, and spinach that have healthy fats and a lot of protein. On the other hand; the sandwich is low in calorie contents and saturated fats and sugars. The recipe contains the following features.
- 360 calories.
- 14 grams of fat.
- 6 grams of saturated fats.
- 39 grams of carbohydrate.
- 5 grams of fiber.
- 5 grams of sugar.
- 19 grams of protein.
- 700 milligrams of sodium.
The sandwich takes little time to prepare and is ideal as a healthy fast food breakfast. It also contains a calorie value much lower than the limit of 400.
3. Starbucks Classic Oatmeal
if you are looking for a healthy fast food breakfast with very-low-calorie value should try this recipe. The plain oatmeal-based recipe is healthy and also takes very little time to prepare. It is possible to have the breakfast prepared irrespective of your location. (9 benefits of oatmeal – www.healthline.com). Features of the recipes are as follows.
- The calorie value of the recipe is only 160 which is much lower in comparison.
- Vegetables with fibers and goo fats can be added to the oatmeal recipe.
- The recipe contains –
- 169 calories.
- 2.5 grams of good fats.
- 0.5 grams of saturated fat.
- 28 grams of carbohydrate.
- 4 grams of fiber.
- Zero sugar contents.
- 5 grams of protein.
- 125 mg of sodium.
A healthy fast food breakfast is ideal for vegetarians.
4. Smoothie King Lean 1 Vanilla
Smoothies are the best fit for those looking for a healthy fast food breakfast. Preparation time is minimal and it is very convenient for those facing time constraints. Since the traditional smoothies can be prepared without added sugar it is ideal for people on the run for a quick breakfast. This fast-food breakfast is made with bananas, almonds, and proteins. The main features of the recipe are as follows.
- It can be used as a complete meal.
- The recipe comes with low-calorie values.
- It contains only 22 grams of carbohydrates.
- For taste; vanilla can be substituted by strawberries or chocolates.
- The calorie value of the breakfast of 20-ounce serving is only 240.
- The breakfast contains 10 grams of fat.
- It has only 3 grams of saturated fat.
- Other contents are 4 grams of fiber, 8 grams of sugar, and 21 grams of protein.
- The sodium content is only 320 mg.
5. Starbucks Turkey Bacon, Cheddar, and Egg White Sandwich
People looking for delicious yet healthy fast food breakfast can try these sandwiches. The preparation time of this low-calorie breakfast takes little time. The contents are Turkey bacon, egg white, and cheddar. One serving of it as breakfast contains –
- 230 calories are much lower than the target of 300-400 calories.
- 5 grams of good fats.
- 2.5 grams of saturated fats.
- 28 grams of carbohydrate.
- 3 grams of fiber.
- 2 grams of sugar.
- 17 grams of protein.
- 550 mg of sodium.
It is one of the healthiest low-calorie fast food breakfast recipes.
Choosing the Best Fast Food Breakfast Ingredients
An important aspect of designing recipes for the best fast food breakfast is deciding on the components. (Franziska Spritzler – The 12 best foods to eat in the morning – August 15, 2018). Some of the components are eggs, yogurt, green and leafy vegetables; oatmeal’s and chia seeds that are low in calorie values but high in protein, and minerals. (Samantha Leffler – 8 Healthiest Fast Food Breakfasts According to Dieticians – April 8, 2021).
Conclusion
While fast foods are usually bad for health it is also possible to prepare a healthy fast food breakfast for consumption. The only necessity is customizing the fast-food breakfast with a selection of the best ingredients. Such ingredients should be low in calories, sugar, and saturated fat.