McDonald’s may not be the first place that comes to mind when you think of a healthy breakfast, but the fast-food giant has some surprisingly nutritious options on its menu. Whether you’re looking for a high-protein, low-carb, or balanced meal, you can find something that suits your needs and tastes at the golden arches. Here are some tips on how to order a healthy breakfast at McDonald’s, along with some of the best menu items to choose from.
Tip #1: Check the Nutrition Facts
Before you order anything, it’s always a good idea to check the nutrition facts of the menu items. You can find them on the McDonald’s website1, on the app, or on the display boards at the restaurant. Look for items that are lower in calories, fat, sodium, and sugar, and higher in protein, fiber, and vitamins. You can also customize your order by asking for no cheese, no sauce, or no meat to reduce the calories and fat.
Tip #2: Choose Whole Grains
Whole grains are a great source of fiber, which can help you feel full and satisfied for longer. They also provide complex carbohydrates, which can give you energy and fuel your brain. Some of the whole grain options at McDonald’s include the oatmeal2, the whole wheat English muffin3, and the whole wheat tortilla4. You can also ask for whole wheat bread instead of white bread for your sandwich.
Tip #3: Add Some Fruits and Veggies
Fruits and veggies are rich in antioxidants, vitamins, minerals, and phytochemicals that can boost your immune system and protect your health. They also add color, flavor, and texture to your meal. Some of the fruits and veggies you can find at McDonald’s include the apple slices, the fruit and yogurt parfait, the fruit and maple oatmeal2, and the veggie sausage burrito. You can also ask for extra lettuce, tomato, onion, or other toppings for your sandwich or wrap.
Tip #4: Pick Lean Protein
Protein is essential for building and repairing your muscles, bones, skin, and hair. It also helps you feel full and satisfied for longer. Some of the lean protein options at McDonald’s include the egg whites, the grilled chicken, the Canadian bacon, and the veggie sausage. You can also ask for egg whites instead of whole eggs for your sandwich or wrap.
Tip #5: Watch Your Portions
Portion size is another important factor to consider when ordering a healthy breakfast at McDonald’s. Even if you choose a nutritious menu item, eating too much of it can still lead to excess calories, fat, sodium, and sugar. To avoid overeating, you can order a smaller size, share with a friend, or save some for later. You can also use your hand as a guide to estimate your portions. For example, a fist is about one cup of oatmeal or fruit, a palm is about three ounces of meat or cheese, and a thumb is about one tablespoon of butter or jam.
The Best Healthy Breakfast Orders at McDonald’s
Now that you know some tips on how to order a healthy breakfast at McDonald’s, here are some of the best menu items to choose from. These are based on their nutrition facts, ingredients, and taste.
Egg McMuffin
The Egg McMuffin is one of the most popular and classic breakfast items at McDonald’s. It consists of an English muffin topped with an egg, Canadian bacon, and American cheese. It has 310 calories, 13 grams of fat (6 grams of saturated fat), 770 milligrams of sodium, 30 grams of carbs (2 grams of fiber, 3 grams of sugar), and 17 grams of protein. It’s a balanced meal that provides protein, carbs, fat, calcium, iron, and vitamin C. You can make it even healthier by asking for no cheese or swapping the whole egg for egg whites.
Fruit and Maple Oatmeal
The Fruit and Maple Oatmeal is another wholesome and delicious breakfast option at McDonald’s. It consists of oatmeal mixed with diced apples, cranberries, raisins, and brown sugar. It has 320 calories, 4.5 grams of fat (1.5 grams of saturated fat), 140 milligrams of sodium, 66 grams of carbs (6 grams of fiber, 33 grams of sugar), and 6 grams of protein2. It’s a high-fiber meal that provides complex carbs, antioxidants, and vitamin C. You can make it even healthier by asking for no brown sugar or adding some nuts or seeds for extra protein and healthy fats.
Sausage Burrito
The Sausage Burrito is a savory and satisfying breakfast option at McDonald’s. It consists of a flour tortilla filled with scrambled eggs, sausage, cheese, green chilies, and onions. It has 310 calories, 17 grams of fat (7 grams of saturated fat), 800 milligrams of sodium, 25 grams of carbs (1 gram of fiber, 2 grams of sugar), and 13 grams of protein. It’s a high-protein meal that provides calcium, iron, and vitamin C. You can make it even healthier by asking for no cheese or swapping the sausage for veggie sausage or grilled chicken.
