Let’s get this straight: mornings can be hectic, and sometimes, the only option on the go is grabbing breakfast from McDonald’s. And if you’re looking to fuel up on protein, McDonald’s offers a range of breakfast options that are both wallet-friendly and packed with protein power.
When looking for a high-protein McDonald’s breakfast, we’re going to be looking for an optimal balance between protein-packed foods and breakfast items. Thankfully, you can find a lot of protein-rich breakfast options in McDonald’s; Egg McMuffins, Sausage McGriddle, Fruit & Maple Oatmeal, to name a few.
With options that deliver both nutritional value and flavor, you can start your day off right without any guilt. Continue reading to find out 9 protein-packed breakfast options when you are on the go!
In this article
1. Egg McMuffin
- Protein per 100 calories: 5.48g
- Macros: 17g protein, 30g carbs, 13g fats
- Total calories: 288 (1 sandwich)
When it comes to protein-packed morning breakfast, Egg McMuffin from McDonald’s takes the first place. A convenient choice with 17 grams of protein, this classic breakfast delivers a balanced start to your day.
And with just 310 calories? It’s surely a satisfying option that won’t weigh you down. What’s more, the key protein source here is the egg, which serves as a valuable building block for your muscles and overall well-being.
Suffice to say, its 17 grams of protein provide a great foundation for your daily needs. Besides keeping you full and energized throughout the day, this breakfast will also keep you on track with lower saturated fat compared to other options.
Pair it with a side of fruit or vegetables for an extra nutrient boost. Consider customizing your Egg McMuffin by skipping the butter and cheese to make it an even leaner option.
2. Sausage Burrito
- Protein per 100 calories: 5.48g
- Macros: 17g protein, 25g carbs, 17g fats
- Total calories: 296 (1 burrito)
Looking for a hearty morning McDonald’s breakfast on busy mornings? The Sausage Burrito from McDonald’s is another classic breakfast packed with protein and power. With a savory blend of scrambled eggs, sausage, veggies, and cheese, it offers a satisfying bite with 13 grams of protein.
The protein source in this burrito is the sausage and eggs, providing you with the energy you need to start your morning right. With 310 calories, it strikes a calorie-conscious balance while delivering a punch of protein. Not only that, but the addition of veggies further enhances its nutritional value.
And here’s a tip: If you’re aiming to make your Sausage Burrito even lighter yet full of protein, consider skipping the cheese. With just 290 calories without the cheese, it remains a filling and flavorful option for those wanting a high-protein breakfast burrito without any compromise on the nutrition side.
3. Sausage McMuffin
- Protein per 100 calories: 3.5g
- Macros: 14g protein, 29g carbs, 26g fats
- Total calories: 383 (1 McMuffin)
If you want to level up your protein breakfast, McDonald’s Sausage McMuffin has both taste and protein-rich nutrition. It’s a satisfying morning breakfast with 14 grams of protein, ideal for those who enjoy meat in their breakfast.
This protein punch comes from the savory hot sausage patty. It is packed in a warm and freshly toasted English muffin, topped with a flavorful hot sausage patty and a slice of melty American cheese. At 400 calories, it’s a substantial choice to kickstart your day. In addition to that, it also provides 15% of your daily iron needs, adding to its nutritional value.
However, due to its higher fat content, it’s a good idea to balance your meal. Consider complementing your Sausage McMuffin with a side of fresh fruit or vegetables to add vitamins, minerals, and fiber to your breakfast. This way, you can enjoy the protein benefits while also ensuring a well-rounded meal that supports your overall health.
4. Sausage Egg McMuffin
- Protein per 100 calories: 4.17g
- Macros: 20g protein, 30g carbs, 31g fats
- Total calories: 452 (1 McMuffin)
Craving both eggs and sausage? McDonald’s has the perfect meal for you: Sausage Egg McMuffin. This protein-packed meal is a twist on the classic Egg McMuffin with the addition of a savory sausage patty.
Because this combo has both eggs and sausage, the protein ratio is definitely higher than a single Egg McMuffin or Sausage McMuffin. You get a generous 20 grams of protein from this satisfying breakfast, making sure you stay energized and satisfied all day.
However, keep in mind that the addition of sausage also means a higher fat content of 31 grams. Though it can be a good choice for those who need a hearty breakfast, you can still make it lighter by skipping the butter and cheese. Doing so will reduce the overall calorie intake to 70 calories and 6 grams of fat while maintaining a solid 18 grams of protein.
5. Sausage McGriddle
- Protein per 100 calories: 2.56g
- Macros: 11g protein, 41g carbs, 24g fats
- Total calories: 430
Tired of McMuffin for breakfast? It’s high time you try McDonald’s Sausage McGriddle, a protein-packed meal with a delicious blend of flavours. With 11 grams of protein, this breakfast sandwich has soft, warm griddle cakes infused with the sweetness of maple and a savory, sizzling sausage patty.
The protein source here comes from the sausage patty itself, enough to make you feel fuller for longer. Alongside the protein content, the griddle cakes contribute a comforting texture and a touch of sweetness, making it a perfect meal at the start of the day.
Take note that while the Sausage McGriddle is high on protein thanks to the sausage patty, it’s important to keep an eye on your added sugar and sodium intake. With 25% of sugar and 43% for sodium, this meal can easily be balanced out. Just make sure to pair it with a side of apple slices to add a touch of natural sweetness and an extra boost of nutrients.
6. Fruit & Maple Oatmeal
- Protein per 100 calories: 1.87g
- Macros: 6g protein, 64g carbs, 4.5g fats
- Total calories: 320
On days when you want a high-protein breakfast but eggs and sausage aren’t your thing, McDonald’s Fruit & Maple Oatmeal might be the answer. This meal is packed with the goodness of oats and a great way to kickstart your day with a protein boost.
Oats are known for their protein content, making up 11–17% of their dry weight. The protein in oats, including avenalin, contributes to its nutritional excellence and it is this protein source that sets oats apart from other grains and is similar to legume proteins.
Considering all this, McDonald’s Fruit & Maple Oatmeal has 6 grams of protein, making it a fulfilling breakfast. By adding milk, you can elevate the protein content to 14 grams while also enjoying the benefits of calcium and vitamin D. Moreover, toppings like diced apples, a cranberry raisin blend, and light cream also make it a vegetarian option that’s lower in fat.
So, if you’re looking for a heart-healthy and soul-warming breakfast, this oatmeal is a smart choice. Although it contains 6 grams of protein, you can pair it with a hard-boiled egg, Greek yogurt, or nuts to make it a more protein-rich meal.
7. Fruit ‘N Yogurt Parfait
- Protein per 100 calories: 2.62g
- Macros: 4.1g protein, 31g carbs, 1.9g fats
- Total calories: 156
If you love McDonald’s fruit and maple oatmeal, you should definitely give the Fruit ‘N Yogurt Parfait a try. Just like oatmeal, this parfait carries a protein punch, thanks to its surprising star ingredient—granola. It adds a delightful crunch with 4.1 grams of protein, thanks to ingredients like seeds, oats, and puffed rice.
Other than that, this parfait is a colorful blend of low-fat vanilla yogurt, sliced strawberries, and blueberries. All these ingredients combined offer a satisfying balance of protein, carbohydrates, and fiber to help you maintain steady energy levels throughout your morning.
And here’s a tip: if you want to increase the protein level, pair your Fruit ‘N Yogurt Parfait with a side twist of Greek yogurt. A classic combo is Fruit ‘N Yogurt Parfait with Chobani’s Greek yogurt, but stay mindful of the additional calories.
8. Crispy Chicken Sandwich
- Protein per 100 calories: 5.53g
- Macros: 26g protein, 46g carbs, 20g fats
- Total calories: 470 (1 sandwich)
If sandwiches are an all-time favorite breakfast for you, try McDonald’s Crispy Chicken Sandwich. This mouthwatering meal has a generous 26 grams of protein, making it a smart choice for those looking for a high-protein McDonald’s breakfast.
The key protein source in the Crispy Chicken Sandwich is the chicken piece; it provides essential amino acids to support muscle growth and overall well-being. Other than that, crinkle-cut pickles nestled in a toasted, buttered potato roll combined with chicken fillet give a blend of crispy, juicy, and tender goodness.
When ordering your sandwich, consider pairing it with a side salad or a side of vegetables. This adds fiber, vitamins, and minerals to your meal without significantly increasing the calorie count.
9. Bacon, Egg & Cheese Biscuit
- Protein per 100 calories: 3.69g
- Macros: 17g protein, 39g carbs, 26g fats
- Total calories: 460 (1 biscuit)
Next, we have the famous McDonald’s Bacon, Egg & Cheese Biscuit. With a protein-packed punch of 17 grams, this breakfast sandwich delivers a flavorful start to your day that’s both filling and delicious.
The protein source here is a trio of freshly cracked eggs, smoked bacon, and cheese. All three ingredients are enough to fulfill your daily intake of protein, boosting muscle health and keeping you full and energized all day.
Craving a lighter option? Simply omit the bacon and cheese to bring the calorie count to around 290 calories. This alternative still satisfies your biscuit cravings while allowing you to enjoy a protein-rich meal. Or, compliment your sandwich with a side of fruit or vegetables to add extra nutrients to your morning routine.
Finding a protein-rich breakfast at McDonald’s shouldn’t be hard. From sandwiches to burritos and nutty meals like oats or granola, there is a long list of breakfast options you can find at McDonald’s. These on-the-go meals are perfect for busy mornings when you want something quick yet protein-packed at the same time. So, the next time you’re in the mood for a mouthwatering yet wholesome protein-rich McDonald’s breakfast, treat yourself to these savory options packed with protein!