15 Breakfasts That Are Surprisingly High in Protein

Hey, breakfast lovers! If you’re trying to maintain a healthy weight or have a hard time keeping your hunger in check in the morning, you probably already know how important starting your day with a high-protein breakfast is.

Let’s delve into high-protein breakfast options that have become staples at fast food chains across the nation.

High-Protein Options Overview

From the iconic Egg McMuffin at McDonald’s to the Spinach, Feta & Cage-Free Egg White Wrap at Starbucks, each high-protein breakfast option is carefully crafted to strike a balance between taste and nutrition. These choices are designed to provide a substantial amount of protein without too many calories.

Calories Protein  Carbs Fat Protein per 100 calories
McDonald’s: Egg McMuffin 310 17 30 13 5.48
Starbucks: Spinach, Feta & Cage-Free Egg White Wrap 290 20 34 8 6.90
Wendy’s Summer Strawberry Salad 430 34 27 23 7.91
Subway: Egg & Cheese Breakfast Sandwich 360 18 47 12 5.00
Hardee’s 3-Piece Hand-Breaded Chicken Tenders™ 260 25 13 13 9.62
Chick-fil-A: Egg White Grill 300 28 31 8 9.33
Popeyes: Chicken Tenders (3 pieces) 460 38 35 8 8.26
Dairy Queen: Crispy Chicken Strips Salad 380 26 27 20 6.84
Arby’s Classic Roast Beef 360 23 37 14 6.39
Applebee’s Grill: Grilled Chicken Breast 550 48 43 22 8.73
Jack in the Box: Supreme Croissant 370 27 35 12 7.30
Subway: Turkey Breast 280 20 46 3.5 7.14
Jimmy John’s: The Turkey Tom Unwich 230 24 4 12 10.43
Jamba Juice: Protein Smoothies 300-400 15-20g 50-70g 5-10g 5.00
Chick-fil-A: Bacon, Egg & Cheese Muffin 310 17 30 13 5.48

1. McDonald’s: Egg McMuffin

Mcdonald's breakfast sandwich.

The timeless Egg McMuffin has secured its place in breakfast history. With a freshly cracked egg, Canadian bacon, and melted cheese nestled within an English muffin, it’s a classic that delivers approximately 17g of protein. This breakfast sandwich has stood the test of time, appealing to both traditionalists and those seeking a protein-packed morning meal.

  • Calories: 310
  • Protein: 17g
  • Carbohydrates: 30g
  • Fat: 13g
  • Protein per 100 calories: 5.48

2. Starbucks: Spinach, Feta & Cage-Free Egg White Wrap

A wrap with spinach and feta cheese on a plate.

For those looking for a lighter yet protein-rich option, Starbucks presents the Spinach, Feta & Cage-Free Egg White Wrap. Filled with egg whites, spinach, and feta cheese, it offers around 20g of protein. Wrapped in a whole-wheat tortilla, it’s a portable breakfast that complements a busy lifestyle.

  • Calories: 290
  • Protein: 20g
  • Carbohydrates: 34g
  • Fat: 8g
  • Protein per 100 calories: 6.90

3. Wendy’s Summer Strawberry Salad

A bowl of salad with strawberries, onions and bacon.

Start your day with Wendy’s Summer Strawberry Salad – a tantalizing blend of fresh flavors and protein-packed goodness. Juicy strawberries and grilled chicken come together in this vibrant salad, offering a delicious and nutritious way to fuel your morning with protein power. Elevate your breakfast game with a delightful option that’s as satisfying as it is wholesome.

  • Calories: 430
  • Protein: 34g
  • Carbohydrates: 27g
  • Fat: 23g
  • Protein per 100 calories: 7.91

4. Subway: Egg & Cheese Breakfast Sandwich

A hot dog is sitting on a white plate.

Subway empowers customers to customize their breakfast experience with the Egg & Cheese Breakfast Sandwich. By selecting their choice of bread and adding extras like turkey sausage or bacon, patrons can personalize their protein intake. On average, this sandwich offers around 18g of protein.

  • Calories: 360
  • Protein: 18g
  • Carbohydrates: ~47g
  • Fat:12g
  • Protein per 100 calories: 5.00

5. Hardee’s 3-Piece Hand-Breaded Chicken Tenders™

Chicken nuggets and a glass of sour cream on a white background.

Hardee’s 3-Piece Hand-Breaded Chicken Tenders™ offers a delicious and protein-rich way to start your day. Crispy on the outside, and tender on the inside, these chicken tenders provide the perfect balance of flavor and nutrition. Indulge in a breakfast option that satisfies your taste buds and gives you the protein boost you need to power through your morning.

  • Calories: 260
  • Protein: 25g
  • Carbohydrates: 13g
  • Fat: 13g
  • Protein per 100 calories: 9.62

6. Chick-fil-A: Egg White Grill

A stack of pancakes with eggs and cheese on top.

Chick-fil-A champions health-conscious breakfast with the Egg White Grill. Grilled chicken, egg whites, and American cheese unite on a multigrain English muffin, providing around 28g of protein. It’s a testament to the brand’s commitment to offering nutritious alternatives.

  • Calories: 300
  • Protein: 28g
  • Carbohydrates: 31g
  • Fat: 8g
  • Protein per 100 calories: 9.33

7. Popeyes: Chicken Tenders (3 pieces)

Fried chicken on a plate with fries and ketchup.

Popeyes– Chicken Tenders with approximately 460 calories, these tenders exquisitely balance flavor and nutrition. Packing a protein punch of 38g while containing 35g carbs, they cater to your weight loss journey without compromising taste.

  • Calories: 460
  • Protein: 38g
  • Carbohydrates: 35g
  • Fat: 8g
  • Protein per 100 calories: 8.26

8. Dairy Queen: Crispy Chicken Strips Salad

A bowl of chicken salad on a white background.

Dairy Queen presents the Crispy Chicken Strips Salad, where taste meets nutrition. With around 380 calories, 26g protein, 27g carbs, and 20g fats, it’s a balanced choice. A protein-packed breakfast that combines the crunch of fresh greens with the savory satisfaction of crispy chicken. Elevate your breakfast game with this high-protein choice that fuels your day right.

  • Calories: 380g
  • Protein: 26g
  • Carbohydrates: 27g
  • Fat: 20g
  • Protein per 100 calories: 6.84

9. Arby’s Classic Roast Beef

A ham sandwich on a white background.

Arby’s Classic Roast Beef– a balanced blend of taste and nutrition. With around 360 calories, 23g protein, 37g carbs, and 14g fats.  Elevate your mornings with Arby’s Classic Roast Beef – a protein-packed option that combines savory roast beef with breakfast convenience. Start your day with a flavorful and nourishing delight.

  • Calories: 360
  • Protein: 23g
  • Carbohydrates: 37g
  • Fat: 14g
  • Protein per 100 calories: 6.39

10. Applebee’s Grill: Grilled Chicken Breast

A plate with grilled chicken, broccoli and mashed potatoes.

Applebee’s Grill presents the Grilled Chicken Breast, where taste meets health. With around 550 calories, 48g protein, 43g carbs, and 22g fats, it’s a balanced delight. Enjoy succulent grilled chicken that mirrors Applebee’s dedication to flavor and wellness.

  • Calories: 550
  • Protein: 48g
  • Carbohydrates: 43g
  • Fat: 22g
  • Protein per 100 calories: 8.73

11. Jack in the Box: Supreme Croissant

A croissant sandwich with bacon, eggs and cheese.

Experience the balance of taste and health with Jack in the Box’s Supreme Croissant. Around 370 calories, 27g protein, 35g carbs, and 12g fats make it a mindful choice. Elevate your mornings with the Jack in the Box Supreme Croissant – a protein-packed breakfast delight. Indulge in the savory combination of sausage, eggs, cheese, and bacon nestled in a buttery croissant. Start your day with flavor and sustenance in every bite.

  • Calories: 370
  • Protein: 27g
  • Carbohydrates: 35g
  • Fat: 12g
  • Protein per 100 calories: 7.30

12. Subway: Turkey Breast

A turkey sub sandwich is shown on a white background.

Enjoy Subway’s Turkey Breast sandwich – a satisfying choice with around 280 calories, 20g protein, 46g carbs, and 3.5g fats. Embrace tender turkey and fresh veggies, reflecting Subway’s commitment to nourishing your taste buds and wellness.

  • Calories: 280
  • Protein: 20g
  • Carbohydrates: 46g
  • Fat: 3.5g
  • Protein per 100 calories: 7.14

13. Jimmy John’s: The Turkey Tom Unwich

A ham and cheese sub with tomatoes and lettuce.

Indulge in Jimmy John’s Turkey Tom Unwich – a balanced option with around 230 calories, 24g protein, 4g carbs, and 12g fats. Enjoy tender turkey and fresh ingredients, reflecting Jimmy John’s dedication to your taste and dietary preferences.

  • Calories: 230
  • Protein: 24g
  • Carbohydrates: 4g
  • Fat: 12g
  • Protein per 100 calories: 10.43

14. Jamba Juice: Protein Smoothies

A cup of chocolate milk with a straw next to it.

Jamba Juice presents a refreshing take on breakfast with its Protein Smoothies. By blending fruits, vegetables, and protein sources like Greek yogurt or protein powder, these smoothies offer a nutritional boost. Depending on the choice, they provide around 15-20g of protein, making them a flavorful and invigorating way to start the day.

  • Calories: (typically 300-400)
  • Protein: 15-20g
  • Carbohydrates: 50-70g
  • Fat: 5-10g
  • Protein per 100 calories: 5.00

15. Chick-fil-A: Bacon, Egg & Cheese Muffin

A breakfast sandwich with bacon and cheese on a napkin.

Elevate your mornings with Chick-fil-A’s Bacon, Egg & Cheese Muffin – a high-protein breakfast choice that harmoniously combines savory bacon, fluffy eggs, and melted cheese in a warm muffin. Fuel your day with flavor and protein in every bite.

  • Calories: 310
  • Protein: 17g
  • Carbs: 30g
  • Fat: 13g
  • Protein per 100 calories: 5.48

Embrace the Breakfast Revolution: Where Taste Meets Nutrition

Fast food breakfasts have undergone a remarkable transformation, evolving from greasy indulgences to nutrient-rich delights that cater to our modern lifestyles. As the sun rises on a new era of dining, it’s clear that these high-protein breakfast options are here to stay, redefining what it means to start the day right.

So, whether you’re grabbing a bite on your way to work, seeking a post-workout refuel, or simply treating yourself to a morning of culinary exploration, remember that these choices offer more than just convenience. They present a tantalizing fusion of flavors, essential nutrients, and an opportunity to make each morning a delicious step toward your wellness goals.

From classic favorites like the Egg McMuffin to innovative creations like the Protein Smoothies, fast food chains are stepping up to the plate, proving that breakfast can be both satisfying and health-conscious. It’s time to savor every bite, celebrate the marriage of taste and nutrition, and embrace the breakfast revolution that’s changing the way we fuel our bodies.

So go ahead, relish those bites, revel in those flavors, and let your taste buds dance to the tune of high-protein breakfasts. Your mornings will thank you, and your journey toward a balanced and vibrant life will have never tasted so good.

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