DATA-DRIVEN GUIDE

High-protein fast-food breakfasts

Each breakfast item lists at least 20g of protein. Results are ordered by protein, with fewer calories used as the tie-breaker.Menu data is reviewed daily. Nutrition can vary by location and customization.

Carl's Jr.

The Breakfast Burger

Charbroiled all-beef patty, crispy Cherrywood bacon, egg, American Cheese, Hash Rounds, and Ketchup on a seeded bun.

Calories: 780
Protein: 40g
Carbs: 67g
Sodium: 1,350mg

Carl's Jr.

Loaded Breakfast Burrito

Sausage, bacon bits, scrambled eggs, Hash Rounds, shredded cheese, fresh salsa, wrapped in a warm flour tortilla.

Calories: 830
Protein: 39g
Carbs: 49g
Sodium: 1,610mg

Jack in the Box

Grande Sausage Burrito (with salsa)

Grilled sausage, scrambled eggs, hash browns, hickory smoked bacon pieces, cheddar cheese, cheddar cheese sauce & creamy Sriracha in a warm flour tortilla.

Calories: 1,040
Protein: 39g
Carbs: 68g
Sodium: 1,900mg

Hardee's

Monster Biscuit

A warm, fluffy Made From Scratch Biscuit loaded with crispy bacon, a sausage patty, thinly sliced ham, a hearty egg and two slices of American Cheese.

Calories: 800
Protein: 37g
Carbs: 46g
Sodium: 2,510mg

Carl's Jr.

Big Country Breakfast Burrito

Sausage, bacon bits, scrambled eggs, warm sausage gravy, Hash Rounds, and shredded cheese, all wrapped in a warm flour tortilla.

Calories: 860
Protein: 37g
Carbs: 54g
Sodium: 1,740mg

Jack in the Box

Sausage Croissant

A freshly cracked egg, grilled sausage & melty American cheese on a warm buttery croissant. A good reason to get out of bed in the morning.

Calories: 710
Protein: 36g
Carbs: 36g
Sodium: 1,690mg

Hardee's

Homestyle Loaded Breakfast Burrito

A loaded omelet filled with crumbled savory sausage, bacon, ham, crispy Hash Rounds, and cheddar cheese all wrapped inside a warm flour tortilla and served with hot sauce.

Calories: 810
Protein: 36g
Carbs: 53g
Sodium: 1,800mg

Jack in the Box

Loaded Breakfast Sandwich

Freshly cracked eggs, hickory smoked bacon, grilled ham, grilled sausage & melty American cheese on toasted sourdough bread.

Calories: 690
Protein: 35g
Carbs: 36g
Sodium: 1,620mg

Burger King

Egg-Normous Burrito

Crispy bacon, fluffy eggs, shredded cheddar cheese, crunchy hash browns, and a creamy spicy sauce all wrapped up in a soft flour tortilla.

Calories: 800
Protein: 35g
Carbs: 67g
Sodium: 2,010mg

Hardee's

Sausage, Egg & Cheese Burrito

Grilled, savory sausage patties, fluffy folded eggs, crispy Hash Rounds, and cheddar cheese wrapped inside a warm flour tortilla, served with hot sauce.

Calories: 930
Protein: 35g
Carbs: 54g
Sodium: 1,740mg

Whataburger

Breakfast Bowl

A buttermilk biscuit with sausage, scrambled eggs, hash brown sticks, shredded cheese, and cream gravy.

Calories: 980
Protein: 35g
Carbs: 56g
Sodium: 2,160mg

McDonald's

Steak, Egg & Cheese Bagel

This item is the Steak, Egg & Cheese Bagel.

Calories: 680
Protein: 34g
Carbs: 57g
Sodium: 1,510mg

Panera Bread

Asiago Sausage & Egg on Asiago Bagel

Savory sausage and scrambled egg with melty American cheese, salt and pepper, and garlic aioli drizzle on the Asiago Bagel.

Calories: 810
Protein: 33g
Carbs: 58g
Sodium: 1,590mg

Panera Bread

Steak & Wake on Ciabatta

Tender, marinated sliced steak and scrambled egg with melty aged white cheddar with salt and pepper on the Ciabatta.

Calories: 520
Protein: 32g
Carbs: 53g
Sodium: 1,000mg

Wendy's

Breakfast Burrito, Bacon

Fresh-cracked grade A eggs, Applewood smoked bacon, American cheese, and seasoned potatoes smothered in a creamy Swiss cheese sauce and wrapped in a warm, flour tortilla with Cholula Hot Sauce on the side. Breakfast will never burrito the same.

Calories: 700
Protein: 32g
Carbs: 55g
Sodium: 2,140mg

Dunkin' Donuts

Sourdough Breakfast Sandwich

Two eggs, five half slices of bacon and white cheddar on two pieces of sourdough toast.

Calories: 650
Protein: 31g
Carbs: 58g
Sodium: 1,360mg

Burger King

Fully Loaded Biscuit

Black Forest ham, sizzling sausage, crispy bacon, fluffy eggs, and melted American cheese on a warm buttermilk biscuit.

Calories: 660
Protein: 31g
Carbs: 34g
Sodium: 2,290mg

Wendy's

Breakfast Burrito, Sausage

Fresh-cracked grade A eggs, grilled savory sausage, American cheese, and seasoned potatoes smothered in a creamy cheese sauce and wrapped in a warm flour tortilla with Cholula Hot Sauce on the side. Breakfast will never burrito the same.

Calories: 820
Protein: 31g
Carbs: 55g
Sodium: 2,120mg

Bojangles

Homestyle Tenders Salad

3 Chicken breast tenderloins served on a bed of fresh romaine lettuce, iceberg lettuce and red cabbage. It is topped with cucumber slices, shredded carrots, grape tomatoes and Monterey Cheddar cheese.

Calories: 480
Protein: 30g
Carbs: 32g
Sodium: 1,020mg

Del Taco

Burrito (Bacon, Egg & Cheese)

Scrambled eggs, fresh house-grated cheddar cheese, zesty red sauce, and choice of egg & cheese, crispy bacon or freshly grilled carne asada steak, wrapped in a warm flour tortilla.

Calories: 520
Protein: 30g
Carbs: 36g
Sodium: 1,540mg

Burger King

Fully Loaded Croissan'wich

Black Forest ham, sizzling sausage, crispy bacon, fluffy eggs, and melted American cheese on a toasted croissant.

Calories: 620
Protein: 30g
Carbs: 31g
Sodium: 1,780mg

Wendy's

Breakfast Baconator

Grilled sausage, American cheese, Applewood smoked bacon, fresh-cracked grade A eggs, (deep breath) more cheese and more bacon covered in swiss cheese sauce all on a potato bun. Don’t just break the fast.

Calories: 630
Protein: 30g
Carbs: 36g
Sodium: 1,410mg

Whataburger

Breakfast Platter

A breakfast bounty.

Calories: 650
Protein: 29g
Carbs: 38g
Sodium: 1,220mg

Sonic

Ultimate Meat & Cheese Breakfast Burrito

The Ultimate Meat & Cheese Breakfast Burrito is made with crispy bacon, savory sausage, golden tots, fluffy scrambled eggs and zesty cheese sauce, all wrapped in a warm flour tortilla.

Calories: 820
Protein: 29g
Carbs: 47g
Sodium: 2,190mg

How we selected these items

We start with the restaurant-published menu items that match this guide's calorie, protein, and meal-type rules. No single restaurant gets more than three spots, so one large menu cannot take over the list. Here, fast food includes supported quick-service and fast-casual chains; full-service restaurants are excluded. Substitutions, regional recipes, and cross-contact are not reflected, so confirm important nutrition and allergen information with the restaurant.

Read the full nutrition data methodology →

CALORIECAP GUIDES

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