Best On-The-Go Breakfasts for Diabetes

Approved for You

Approved for You

Does it feel impossible to make healthy choices while on the go? Diabetic Living BETTER CHOICE™ picks are smarter choices while you’re out and about. They may not meet your nutritional needs perfectly, but these winners are the best options when there’s no time for breakfast at home and you need to eat on the run. Just be mindful of sodium and calories for the rest of the day.

Tip: Diabetic Smoothie Recipes

Panera

Panera

Skip carb-heavy pastries and try a Ham, Egg & Cheese Breakfast Power Sandwich with fresh egg, Vermont white cheddar cheese and lean smoked ham grilled on freshly baked whole grain bread. Add a medium Caffe Latte for a caffeine boost.

Total: 480 cal., 20 g total fat
(10 g sat. fat), 250 mg chol.,
1,020 mg sodium, 45 g carb.
(4 g fiber, 15 g sugars), 25 g pro.

McDonald’s

McDonald’s

Keep breakfast simple (and low-cal) with a Fruit ’N ’ Yogurt Parfait layered with low-fat vanilla yogurt, fresh berries, and crunchy granola, along with a 1% Low Fat Milk Jug.

Total: 260 cal., 4.5 g total fat
(2.5 g sat. fat), 15 mg chol., 210 mg sodium, 42 g carb.
(1 g fiber, 35 g sugars), 12 g pro.

Starbucks

Starbucks

Need a coffee fix? Order a Tall 2% Caffè Misto (freshly brewed coffee with steamed milk) with a Spinach & Feta Breakfast Wrap. The hearty combination of cage-free egg whites, spinach, feta cheese, and tomatoes in a whole wheat wrap is sure to satisfy.

Total: 370 cal., 13 g total fat
(5 g sat. fat), 35 mg chol.,
910 mg sodium, 41 g carb.
(6 g fiber, 12 g sugars), 24 g pro.

Dunkin’ Donuts

Dunkin’ Donuts

Resist those dangerously poppable Munchkins and opt for a Ham, Egg & Cheese Wake-Up Wrap and Small Lite Caramel Latte. The protein-packed wrap will help you feel full longer than sugary doughnut holes.

Total: 250 cal., 8 g total fat
(3.5 g sat. fat), 50 mg chol., 645 mg sodium, 26 g carb.
(1 g fiber, 11 g sugars), 16 g pro.

Subway

Subway

Grab a 6-inch Egg & Cheese on flatbread (made with egg white) with Swiss cheese, green pepper, red onion, spinach, and tomato for a veggie-packed take on a classic breakfast sandwich. Pair with a medium coffee.

Total: 360 cal., 11 g total fat
(3.5 g sat. fat), 15 mg chol.,
800 mg sodium, 44 g carb.
(3 g fiber, 3 g sugars), 21 g pro.

Related:
Outdoor Exercise Ideas for Diabetes—That You'll Actually Look Forward To
12 Healthy Ways to Lower Your Blood Sugar

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A rushed morning doesn't mean a healthy breakfast has to go out the window.
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Best On-The-Go Breakfasts for Diabetes