Last Updated on August 13, 2025 by Mandy Tyler, M.Ed., RD, CSSD, LD
Best Fast-Food Breakfast Sandwiches for Athletes
With early morning practices, out of town travel, and busy schedules, it’s common for athletes to stop at a fast-food restaurant for a quick breakfast on-the-go.
Providing athletes with ideas for the best fast-food breakfast sandwiches to order can help ensure they get their day off to a good start.
Choosing the Best Fast-Food Breakfast Sandwich for Athletes
When stopping at a fast-food restaurant to grab a quick breakfast, keep the following tips in mind for choosing a healthy breakfast sandwich.
- Select lean proteins: Choose Canadian bacon, ham, turkey sausage, or turkey bacon, which are lower in saturated fat and healthier options than pork bacon or sausage.
- Choose whole grains: Select English muffins, bagels, and wraps over biscuits or croissants.
- Add on veggies: When possible, top your breakfast sandwich with tomatoes, spinach, onions, peppers, avocado, or salsa.
- Order the sauce on the side: If the breakfast sandwich includes a sauce (gravy, butter, cheese sauce) ask for it to be served on the side so you can control the amount added.
Pro Tip: Along with your breakfast make sure to select a healthy side item, such as a fruit cup or yogurt parfait, and a nutritious drink.
A Note on Sodium in Fast-Food Breakfast Sandwiches
It is important to note that many of the fast-food breakfast sandwiches discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.
However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
#1 Chick-fil-A Breakfast Sandwich: Egg White Grill
The Chick-fil-A Egg White Grill is first on the list of best fast-food breakfast sandwiches for athletes. The Egg White Grill includes grilled chicken, egg whites, and American cheese, and is served on a toasted English muffin.
- Egg White Grill: 300 calories, 27 grams of protein
Pro Tip: Athletes can enjoy the Egg White Grill with a fruit cup or berry parfait to create a healthy breakfast at Chick-fil-A.
#2 Panera’s Garden Avo & Egg White Sandwich
Panera Bread’s Garden Avo & Egg White breakfast sandwich is another great fast-food breakfast sandwich option for athletes to enjoy.
The breakfast sandwich includes egg whites, white cheddar, fresh avocado, and tomatoes served on a multigrain bagel flat. The avocado makes a nutritious addition to the sandwich, providing healthy, unsaturated fats, as well as fiber, vitamins, and minerals.
- Garden Avo & Egg White Sandwich: 340 calories, 19 grams protein
Pro Tip: Order a Greek yogurt smoothie along with the breakfast sandwich, for a high-protein breakfast at Panera.
#3 First Watch: Power Wrap
The Power Wrap at First Watch is a protein-packed breakfast option for athletes. It is definitely one of my top picks for a healthy breakfast option to support athletes with meeting their sports nutrition needs.
First Watch’s Power Wrap includes egg whites, turkey, spinach, mushrooms, and mozzarella cheese in a sun-dried tomato-basil tortilla. The wrap comes served with a side of pico de gallo and fresh fruit.
- Power Wrap: 500 calories, 37 grams protein
Pro Tip: The Power Wrap and fresh fruit is a great combo for athletes to enjoy after a morning workout to help support their recovery nutrition needs.
#4 Starbucks: Turkey Bacon, Cheddar & Egg White Breakfast Sandwich
Since athletes frequently stop at Starbucks for a morning coffee, knowing the best breakfast sandwich to order with their drink can be of help.
The Turkey Bacon, Cheddar & Egg White sandwich is my top choice for athletes at Starbucks. The sandwich includes turkey bacon, egg-whites, and reduced-fat white Cheddar cheese served on a wheat English muffin.
- Turkey Bacon, Cheddar & Egg White Sandwich: 230 calories, 17 grams protein
Pro Tip: When ordering your breakfast sandwich, make sure to also get a high-protein drink at Starbucks to round out your meal.
#5 Dunkin’ Donuts: Egg & Cheese Breakfast Sandwich
When eating breakfast at Dunkin’ Donuts, I encourage athletes to order a breakfast sandwich over a donut. Choosing a breakfast sandwich will help ensure that athletes get protein with their morning meal.
The Egg & Cheese breakfast sandwich served on a bagel is my top choice for athletes at Dunkin’ Donuts. Since the sandwich is served on a bagel it’s a high-carb breakfast option that will help provide athletes with the energy needed for the day ahead.
- Egg & Cheese Bagel Sandwich: 460 calories, 19 grams protein
Pro Tip: A bagel breakfast sandwich can be a convenient breakfast in the car option to enjoy as you travel to a competition.
#6 Subway: Breakfast Sandwich On-the-Go
A breakfast sandwich from Subway can be a convenient option for busy athletes. My top breakfast sandwich choice at Subway is the 6” black forest ham, egg, and cheese on flatbread.
Athletes can add veggie toppings, such as spinach and tomato, to the breakfast sandwich to boost the nutrient content of their meal.
- Black Forest Ham, Egg, and Cheese Flatbread: 400 calories,21 g protein
Pro Tip: Not all Subway locations offer breakfast, thus make sure to plan ahead to ensure the store near you does.
#7 McDonald’s Egg McMuffin
When athletes travel, they are likely to come across a McDonald’s at the airport, gas station, or within walking distance of their hotel. Thus, knowing the best breakfast sandwich to order at McDonald’s can definitely come in handy.
The classic Egg McMuffin is my top choice for a breakfast sandwich at McDonald’s. It includes an egg, Canadian bacon, and American cheese served on an English muffin.
- McDonald’s Egg McMuffin: 310 calories, 17 g protein
Pro Tip: Consider ordering apple slices and low-fat milk to enjoy along with your Egg McMuffin.
Best Fast-Food Breakfast Sandwiches for Athletes
You are now set with ideas for the best fast-food breakfast sandwiches for athletes. Make sure to order a healthy side item and nutritious drink to enjoy along with your breakfast sandwich.
For additional nutrition tips for busy athletes, check out my blog with ideas for dinner in the car.
Join the Nutrition By Mandy Email List & Get a Free Healthy Eating Out Guide for Athletes
Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free Healthy Eating Out Guide for Athletes.
About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
