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0 of 3 Premium Clicks used this month SUBSCRIBE Print + Online Subscriber Activation | Register x Forgot Password | Need an Account? e-edition | subscribe | newsletter | deals Classifieds Jobs Autos Real Estate FEATURED » NEWS NOW Volunteers find treasures in the rubble at Butte Creek Mill ... Medford police arrest fugitive in manslaughter case ... Mt. Ashland copes with large crowds; Ski Hopper bus starts Friday ... Volunteers find treasures in the rubble at Butte Creek Mill ... Medford police arrest fugitive in manslaughter case ... Mt. Ashland copes with large crowds; Ski Hopper bus starts Friday ... The healthiest breakfasts you can order at 11 fast-food restaurants Comment By Erin Brodwin MailTribune.com By Erin Brodwin Posted Dec. 18, 2015 at 4:03 PM By Erin Brodwin Posted Dec. 18, 2015 at 4:03 PM » Social News Hollis Johnson Yes, you can get breakfast that's nutritious — and filling! — at fast-food places like McDonald's and Burger King. And while starting every day with a hashbrown and a McGriddle is probably not a great idea , you don't have to completely swear off the fast-food joints in your neighborhood. We've compiled the following list of the healthiest fast-food breakfasts that'll fill you up and keep you going all day long. Panera � Power Almond Quinoa Oatmeal � 290 calories Nate Steiner/Flickr Panera has half a dozen yummy and nutritious breakfast items. Order from the "Breakfast Favorites" menu to try a bowl of Power Almond Quinoa Oatmeal, which has: 290 calories — not too high, not too low 8g of protein — on the lower side as far as breakfast items go, but a fair amount to strengthen muscles and fill you up 6g of fat — pretty low 51g of carbs — on the higher side; watch your snacks 220mg of sodium — very low Subway � Egg and Cheese Sandwich � 360 calories Flickr/Haydn Blackey "Eating fresh" in the a.m. is pretty easy at this chain, where you can get an egg sandwich on flatbread loaded with veggies. Our only caveat is that the sandwich is pretty high in sodium, which research suggests may be bad news for your heart. 360 calories — not too high, not too low 19g of protein — a good amount to strengthen muscles and fill you up 12g of fat — on the higher side, but not a deal-breaker 44g of carbs — roughly 15% of your daily allowance 860mg of sodium — more than half your daily allowance McDonald's � Egg McMuffin � 300 calories Flickr/Robert Couse-Baker The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up their traditional breakfast items. An Egg McMuffin has: 300 calories — not too high, not too low 17g of protein — a hefty amount to strengthen muscles and fill you up 12g of fat — on the higher side, but not a deal-breaker 29g of carbs — pretty low 730mg of sodium — a little less than half your recommended daily allowance Starbucks � Spinach and Feta Wrap � 290 calories Flickr/Shoshana While the yummy pastries at Starbucks are sure to catch your eye, sugary muffins and scones can leave you hangry . Their hot breakfast items, like this wrap, are likely a healthier, more filling AM meal, with: 290 calories — on the lower side 19g of protein — a pretty good amount to strengthen muscles and fill you up 10g of fat — not too low, not too high 33g of carbs — pretty high; replace sugary or carb-heavy snacks with protein-rich ones 830mg of sodium — just under half your daily allowance Jamba Juice � Aloha Pineapple Smoothie in the 16-oz 'Make it Light' variety � 190 calories Flickr/Zach Dischner Lest you assume everything liquid is healthy, Jamba Juice has some healthy and some not-so-healthy options, and nearly all of them are very high in sugar. The regular version of this smoothie has 67g (nearly twice the amount in a bottle of Coke!), but the 'Make it Light' kind has: 190 calories — pretty low as far as breakfast items go; you might want to pair this with a hard-boiled egg or two 10g of protein — a fair amount to strengthen muscles and fill you up 0g of fat 40g of carbs — roughly 14% of your daily allowance 135mg of sodium — low Dunkin' Donuts � Egg White Flatbread � 280 calories Flickr/Krista Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, like their Egg White Flatbread, which has: 280 calories — not too high, not too low 15g of protein — a good amount to strengthen muscles and fill you up 9g of fat — not too high, not too low 33g of carbs — roughly 11% of your recommended daily allowance 690mg of sodium — a little less than half your daily allowance; watch your snacks Pret A Manger � Southwestern Breakfast Hot Wrap � 330 calories I felt like a gringo If you're craving a hot breakfast, Pret A Manger has a few options, including this southwestern-style wrap, which has: 330 calories — on the low side 18g of protein — a hefty amount to strengthen muscles and fill you up 14g of fat — on the higher side 40g of carbs — roughly 14% of your daily allowance 710mg of sodium — a little less than half your daily allowance; watch your snacks Burger King � BK Breakfast Muffin Egg and Cheese, hold the sausage � 260 calories Flickr/Jim Champion We know: Burger King isn't exactly a health-food haven. But it does have a couple of lighter breakfast options, like its Breakfast Muffin. The one pictured has sausage, but we recommend it without the meat to get: 260 calories — on the lower side 13g of protein — a good amount to strengthen muscles and fill you up 11g of fat — not too low, not too high 27g of carbs — on the lower side 830mg of sodium — close to half your daily allowance Taco Bell � AM Grilled Taco, hold the bacon � 200 calories Taco Bell website Taco Bell has very little we'd count as "healthy" on its new breakfast menu, but the AM Grilled Taco wasn't too terrible. Order it without the bacon to avoid some extra fat and sodium: 230 calories — not too high, not too low 11g of protein — a good amount to strengthen muscles and fill you up 11g of fat — not too high, not too low 15g of carbs — pretty low 540mg of sodium — on the higher side, but not a deal-breaker Chick-Fil-A � Greek Yogurt Parfait � 160 calories Chick-Fil-A The "home of the original chicken sandwich" spiced up its menu last year , adding a smattering of healthy lunch and breakfast fare like this, which has: 160 calories — pretty low; you might want to pair this with a hard-boiled egg or a piece of wheat toast 8g of protein — on the lower side as far as breakfast items go, but a fair amount to strengthen muscles and fill you up 5g of fat — pretty low 21g of carbs — on the lower side 65mg of sodium — very low Au Bon Pain � Egg Whites, Cheddar & Avocado on a Skinny Wheat Bagel � 310 calories Au Bon Pain A lot of Au Bon Pain's fare is grab n' go, but you can get a host of freshly-made foods too, including this delightful sandwich. The bagel is "skinny" (in other words, it's more like toast than a bagel), but the creamy avocado and melted cheese keep it tasty. It shapes up at: 310 calories — not too high, not too low 20 g of protein — a hefty amount to strengthen muscles and fill you up 17g of fat — high, but some is from the healthy fats in the avocado 26g of carbs — roughly 10% of your recommended daily allowance 610 mg of sodium — on the higher side See Also: Everyone is completely misinterpreting a new study about American diets Here�s how America's leading public health institute plans to tackle the country's painkiller problem The drug industry's villain is at it again SEE ALSO: Everyone is completely misinterpreting a new study about American diets DON'T MISS: Most dietary supplements are useless, but here are the ones you should take By Erin Brodwin MailTribune.com By Erin Brodwin Posted Dec. 18, 2015 at 4:03 PM » Comment or view comments Reader Reaction » STAY INFORMED Email NewsLetter Sign Up Today Sign up for our newsletter and have the top headlines from your community delivered right to your inbox. 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