7 Healthiest Burger King Breakfast Options Under 400 Calories

You're on a road trip, the only place open is a Burger King, and you've been doing so well with your eating. Good news: you don't have to give up. Burger King's breakfast menu is heavy, but with the right choices you can keep breakfast under 400 calories and still feel full.

We ranked the best options by calories, protein and how satisfying they actually are.

Disclaimer: This is an independent, unofficial guide and is not affiliated with, endorsed by or sponsored by Burger King. All trademarks belong to their owners. Prices, menu items, deals and hours may change and can vary by location. Please check the official Burger King website or app for the latest information: www.bk.com

The Ranking at a Glance

1. Egg & Cheese Croissan'wich (~340 calories)

The simplest sandwich on the menu. One egg, one slice of cheese, one croissant. It's not low in fat because of the butter in the croissant, but the portion is controlled.

Make it lighter: hold the cheese to save about 50 calories.

2. Ham, Egg & Cheese Croissan'wich (~360 calories)

Our top pick for protein. Ham adds about 5 grams of protein for only a few extra calories. The trade-off is sodium, which is fairly high.

3. Bacon, Egg & Cheese Croissan'wich (~370 calories)

If you want something that tastes indulgent, bacon gives the most flavor per calorie. Still under 400.

4. Breakfast Burrito Jr. (~340 calories)

Small, cheap and easy to eat on the go. Add salsa instead of creamy sauces for flavor without extra calories.

5. 3 Piece French Toast Sticks (~230 calories)

Low in calories, but also low in protein, so it won't keep you full for long. Use only half the syrup cup (or skip it) to keep sugar down.

6. Bacon, Egg & Cheese Biscuit (~400 calories)

Right at the limit. Biscuits are dense and filling, so this can hold you longer than a croissant.

7. Small Hash Browns + Black Coffee (~255 calories)

Not a full breakfast, but a light option when you just need something warm. Pair it with a piece of fruit from home.

Breakfast Items to Avoid on a Diet

6 Easy Calorie Swaps

1. Black coffee instead of soda saves 150+ calories.
2. Skip the meal: buy the sandwich alone.
3. Hold the cheese: about 50 calories less.
4. Ham instead of sausage: about 140 calories less.
5. Half the syrup on French Toast Sticks or pancakes.
6. Small hash browns, not medium, if you can't skip them.

High-Protein Pick Under 400 Calories

Order a Ham, Egg & Cheese Croissan'wich with an extra egg. You'll land around 430 calories, a little over our limit, with roughly 24 grams of protein, which is much more filling than most items on the menu.

Frequently Asked Questions

What is the healthiest breakfast at Burger King?

The Egg & Cheese or Ham, Egg & Cheese Croissan'wich, both around 340 to 360 calories.

What is the lowest calorie breakfast at Burger King?

3 piece French Toast Sticks without syrup, at about 230 calories, though they're low in protein.

Is the Burger King Croissan'wich healthy?

It's moderate in calories but high in fat and sodium. It can fit into a balanced diet occasionally.

Can I eat Burger King breakfast on a low-carb diet?

Order a Croissan'wich and eat only the filling, or ask for egg, cheese and meat without bread if your store allows it.

The Bottom Line

The healthiest way to eat breakfast at Burger King is simple: one small sandwich, black coffee, no meal combo. The Ham, Egg & Cheese Croissan'wich gives the best balance of protein and calories, and it'll keep you going until lunch.

Last updated: October 11, 2026. Nutrition is approximate; check Burger King's official nutrition guide for exact values.