Why it made the cut: This breakfast sandwich packs 11 grams of protein into a reasonable 300 calories — less than half the calories of some other Burger King breakfast items like the Fully Loaded Croissanwich or Egg Burrito.
RD tip: Keep the toppings simple. Egg and cheese provide protein to keep you full, but meats like sausage, bacon and ham weigh the sandwich down with lots of unnecessary sodium and saturated fat. Stick to egg and cheese (or an option with veggies) whenever possible.
Why it made the cut: This meal provides 17 grams of protein and plenty of veggie volume for a filling meal that satisfies burger cravings for just 420 calories.
RD tip: Opt for veggies on the side instead of fries. Also, get Ken’s Lite Honey Balsamic Vinaigrette on the side and add in as needed.
Why it made the cut: This mix-and-match option pairs two sides for a meal that has veggies and 16 grams of protein. It’s your best bet for a drive-thru meal that doesn’t feel heavy or greasy.
RD tip: Stick to ketchup instead of mayo-based condiments to save on calories and fat — a packet of mayo tacks on about 90 calories, six times the calories in ketchup. Also, get Ken’s Lite Honey Balsamic Vinaigrette on the side and add in as needed.
Why it made the cut: This meal contains 20 grams of filling protein. Cutting out the bun and mayo saves you some refined carbs and unnecessary saturated fat.
RD tip: Make any sandwich or burger healthier by serving it over a side salad with light dressing. Skipping the bun and mayo saves about 200 calories.
Why it made the cut: This vegetarian option is full of protein (21 grams), which can be hard to come by in the fast-food world if you don’t eat meat.
RD tip: Having a salad (with light dressing) in addition to the protein of your choice guarantees you get in some veggies (and fiber) so you won’t feel hungry right away.