9 Healthy Dunkin' Breakfasts That Dietitians Order

Sweet coffee drinks and donuts might be the first thing that comes to mind when you think about your favorite Dunkin' order, but this popular coffee shop has plenty more to offer. When you grab your favorite coffee, you can also fuel your morning with a healthy Dunkin' breakfast, straight from the drive-thru window.

Starting your day with the wrong foods can leave you feeling sluggish or hungry soon after eating, which isn't ideal. To avoid this, you may want to consider skipping most sugary donuts and muffins and choosing foods that are higher in nutrients like protein, fiber, and healthy fats.

We asked dietitians to share the healthy Dunkin' breakfast orders that leave them feeling energized and on track with their health goals.

How to Order a Healthy Breakfast at Dunkin':

• Focus on protein: The number one nutrient to look for when choosing a healthy fast-food breakfast is protein. Donuts and muffins are often low in protein, but foods that include whole grains, eggs, meat, or cheese will help you feel more energized and satisfied.
• Watch the sodium: Processed meats and cheese are both notoriously high in sodium, especially when they're from a fast-food joint. Too much sodium can lead to high blood pressure, heart disease, kidney disease, and stroke. The Dietary Guidelines recommend limiting sodium to less than 2,300 milligrams per day.
• Avoid excessive saturated fat: While fat can help you feel full and satisfied after eating and is essential for several body functions, too much saturated fat may potentially increase your risk of heart disease by increasing your LDL (or 'bad') cholesterol levels. The Dietary Guidelines recommend limiting saturated fat to less than 10% of your daily calories, or 22 grams on a 2,000-calorie diet.
• Beware of added sugars: Dunkin' may be famous for its donuts, but most of them contain excessive amounts of added sugars and very few redeeming qualities. While you don't have to skip them completely, choosing donut holes or eating them as occasional treats, not breakfast, is a better option.

Now that you know a little more about how to choose a healthy Dunkin' breakfast, here are nine menu items that dietitians actually order. Read on, and for more healthy eating tips, check out our list of the Healthiest Fast-Food Breakfast Orders.

The Healthiest Dunkin' Breakfast Orders

Turkey Sausage, Egg, & Cheese Breakfast Sandwich

"The Turkey Sausage, Egg & Cheese Breakfast Sandwich at Dunkin' is delicious and packed with 23 grams of protein and 39 grams of carbohydrates," says Katie Schimmelpfenning, RD, founder of Eat Swim Win. It's also a good source of vitamin D, calcium, and iron, providing between 10-15% of the recommended daily value for each. "Pair this with a coffee of your choice for an excellent post-workout recovery meal," Schimmelpfenning recommends.

 The Best & Worst Foods on Dunkin's Menu, According to RDs

English Muffin with Avocado Spread

Grab a toasted English Muffin and top it with Dunkin's Avocado Spread for a filling breakfast. Choosing avocado instead of butter will add plenty of satisfying and filling heart-healthy fat and fiber to your meal. This is a great plant-based option, adding 7 grams of protein without any meat or dairy.

Bacon, Egg & Cheese Breakfast Sandwich on Multi-Grain Bagel

The Bacon, Egg & Cheese Breakfast Sandwich on a multigrain bagel is a filling and satisfying sandwich with a fiber boost. "I get a whopping 8 g of fiber and 27 g of protein, which is sure to keep me satisfied until my next meal, helping to reduce unwanted snacking," says Christa Brown, MS, RDN, LD, a Registered Dietitian from New Jersey.

Normally, the Bacon, Egg & Cheese sandwich comes served on a plain bagel, which is why you see that in the photo above. However, you can ask the barista to make it on a multigrain bagel for that extra nutrient boost.

 10 Unhealthiest Fast-Food Breakfast Sandwiches

Egg & Cheese English Muffin Sandwich

"One of my favorite breakfast items on the go is the Dunkin' Egg & Cheese English Muffin Sandwich, a choice that's as nutritious as it is delicious," says Steph Magill, MS, RD, CD, FAND, owner of Soccer Mom Nutrition. "With 38 grams of carbohydrates, 14 grams of protein, and a noteworthy 10% of your daily calcium needs, it's the perfect morning boost for anyone seeking a good start to the day," Magill adds. In addition to being lower in calories, this breakfast option is also lower in sodium than many other Dunkin' sandwiches, coming in at 28% of the recommended daily limit for adults.

Egg White and Veggie Omelet Bites

For a small, low-carb option, try the Egg White & Veggie Omelet Bites. These bites have only 180 calories, so be sure to get a double order or pair with another light option for a complete and filling meal. Each order of two bites has an impressive 13 grams of protein and only 7 grams of carbohydrates. Eating these along with a donut hole or two is a great choice if you're craving a sweet treat with breakfast. You can satisfy your craving and stay full and satisfied.6254a4d1642c605c54bf1cab17d50f1e

 Every Dunkin' Drink—Ranked by Sugar Content

Wake-Up Wrap

A Wake-Up Wrap is a satisfying and light breakfast option. Skipping the meat saves a significant amount of sodium and saturated fat, but turkey sausage, bacon, or pork sausage can be added. With just one egg, the Wake-Up Wrap has 20% of the recommended daily value for sodium, which is very reasonable. And since each wrap has only 180 calories and 7 grams of protein, you can even order two to create a filling, higher-protein breakfast.

Avocado Toast

While Dunkin's Avocado Toast is slightly lower in protein, it's high in healthy fats and fiber, with 11 and 6 grams, respectively. In an August 2022 study in The Journal of Nutrition, researchers found that avocado consumption was associated with improved blood sugars and reduced biomarkers of heart disease risk in adults with obesity and insulin resistance. And it's also delicious!

 The 10 Best Healthy Fat Foods You Can Eat

French Cruller

We already said donuts are generally not your best bet for a healthy Dunkin' breakfast, but sometimes, a donut is just calling your name. So, if the urge strikes, the French Cruller is likely the healthiest donut option on the menu. With just 21 grams of carbs and 10 grams of added sugars, you can enjoy a sweet treat without going overboard. Pair this donut with a high-protein, low-carb option like the Wake-Up Wrap or Egg Bites for a more balanced meal that will keep you more satisfied.

 The Best Dunkin' Order for Weight Loss

Multigrain Bagel with Garden Veggie Cream Cheese

As far as bagels go, the Multigrain Bagel with Garden Veggie Cream Cheese is the most nutritious option at Dunkin'. With 8 grams of fiber, 17 grams of protein, and 18 grams of fat, this breakfast will keep you full all morning long. Even without meat or eggs, this breakfast order still provides a significant amount of protein.

Why Trust Eat This, Not That!?
Eat This, Not That! is committed to creating high-quality content that you can trust to be accurate, properly researched, routinely reviewed, and updated with the latest information. Our writers, editors, and medical and/or certified experts consider this to be an unwavering promise we make to our readers in the pursuit of delivering impactful and meaningful content.