Reviewed by Dietitian Karen Ansel, M.S., RDN
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“Key Takeaways“
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When time is tight, there are weight loss-friendly options at the drive-through.
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Dietitians’ No. 1 weight-loss pick at Dunkin’ is the Egg & Cheese English Muffin Sandwich.
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It’s low in calories and added sugar and provides protein to keep you full.
Did you oversleep or open your fridge just to find you’re fresh out of breakfast options? Not to worry—real life happens. But it doesn’t have to derail your health or weight-loss goals. When you’re short on time, the drive-through can be healthier than skipping breakfast altogether. Really. “Healthy fast food is a bit of an oxymoron, though in our busy lives, we sometimes need quick and convenient meal options on the go,” says Lauren Harris-Pincus, M.S., RDN, a registered dietitian and author of The Everything Easy Pre-Diabetes Cookbook.
When weight loss is a goal, the trick is finding the right fast food pick. You might be surprised to learn that Dunkin’ can help. While this chain may be best known for their doughnuts and coffee, they also offer a weight loss-friendly pick that’s dietitian-approved: their Egg & Cheese Sandwich on an English muffin. Read on to learn why this cheesy, satisfying sandwich checks all the boxes.
How Dunkin’s Egg & Cheese Sandwich Can Support Weight Loss
It’s Low in Calories
“When ordering fast food with weight loss in mind, look for meals that are protein-rich and under 500 calories to stay satisfied while supporting a calorie deficit,” says Jessie Winstead, RD, LD, a registered dietitian and founder of Health Down South. One of the few sandwiches at Dunkin’ that fit the criteria was the Egg & Cheese Sandwich on an English muffin. Compared to the higher-calorie Egg & Cheese sandwiches on a croissant or a bagel, it’s a calorie bargain. With only 340 calories, it aligns with our nutrition guidelines for a low-calorie breakfast. Plus, it provides 14 grams of filling protein, a moderate 15 grams of fat and is low in added sugar.
Provides Protein to Keep You Full
Why choose a higher-protein breakfast? Protein slows digestion, stabilizes blood sugar and regulates hunger hormone levels. So, a morning meal with plenty of protein has staying power and helps ward off energy-sapping midmorning blood sugar dips. What’s more, most of us tend to miss out on protein at breakfast, loading up on it later in the day, especially at dinner. A protein-rich breakfast can help you get a jump-start on your day’s protein, helping you better space it out over the day for better appetite management.
When weight loss is a goal, we recommend aiming for a breakfast containing at least 15 grams of protein. With 14 grams of protein per serving, this sandwich comes very close to the mark. Plus, adding a little more protein is easy, says Pincus. “If your protein goals per meal are a little higher, you can always add a small nonfat latte for extra protein, calcium and vitamin D,” she says.
Low in Added Sugars
Of course, Dunkin’s menu is filled with options to satisfy your sweet tooth. And that’s OK on occasion. However, consuming too much added sugar day after day is linked to weight gain and other health issues like type 2 diabetes and heart disease. Unlike the sweet treats on Dunkin’s menu, the Egg & Cheese Sandwich has just 3 grams of added sugar. To put that into perspective, the Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of daily calories (about 38 grams for somebody eating 1,500 calories a day).
Need a side of caffeine with your breakfast? Dunkin’ can help with that, too. To keep sugar and calories to a minimum, try their lower-sugar drinks.
Nutrition Information for Dunkin’s Egg & Cheese Sandwich
Here’s a quick breakdown of the nutrition information for Dunkin’s Egg & Cheese Sandwich on an English muffin.
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Calories: 340
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Carbohydrates: 38 g
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Dietary Fiber: 1 g
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Total Sugars: 4 g
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Added Sugars: 3 g
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Protein: 14 g
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Total Fat: 15 g
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Saturated Fat: 5 g
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Sodium: 650 mg
As you can see, noshing on this Egg & Cheese Sandwich can align with your weight-loss goals. For less than 350 calories, you’ll score 14 grams of protein and minimal added sugar. Compared to many other sandwiches on the chain’s breakfast menu, this pick is lower in sodium since it’s free of sodium-heavy bacon or sausage. However, its 650 milligrams of sodium still provides a decent chunk of sodium for one meal. You can offset that by making lower-sodium choices for the rest of the day.
There is one drawback to this sandwich. Like many fast food options, it’s low in fiber, with only 1 gram. Why does that matter? Fiber from whole grains, fruits and veggies helps you stay full. And few of us get enough of it to begin with. Unlike some other fast-food chains, Dunkin’ doesn’t offer the option of veggie add-ons. Plus, this sandwich’s white-flour English muffin isn’t exactly a fiber powerhouse, either. Pincus has an easy solution. On your way out the door, grab an apple or banana to pair with your sandwich. In return, you’ll score fiber to keep you full, plus vitamins, minerals and antioxidants to start your day on a healthy note.
The Bottom Line
Next time another chaotic morning leaves you with little time for breakfast, don’t stress. Dunkin’s Egg & Cheese Sandwich on an English muffin is a dietitian-approved breakfast (or lunch!) that can be a part of a balanced weight-loss plan. It’s low in calories and added sugar and provides protein to fill you up. If you have time, grab an apple or banana on your way out the door for fiber to keep you full, plus vitamins, minerals and antioxidants. Then, get ready to seize the day!
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