12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian – The product recommendations in this post are recommendations by the writer and/or expert(s) interviewed and do not contain affiliate links. Meaning: If you use these links to buy something, we will not earn a commission.

The freezer aisle has expanded with many options for frozen breakfast sandwiches. If you’re short on time or need to stash breakfast at work, a frozen breakfast sandwich is a perfect option. But with so many choices, it can get confusing to select the healthiest sandwich for you, so that’s why we did it for you!

What we looked for in the healthiest frozen breakfast sandwiches:

  • Under 250 calories: When choosing a frozen breakfast sandwich, check the calories in the sandwich. The healthier options have no more than about 250 calories.
  • Low saturated fat levels: You also want to look at the saturated fat—the lower the saturated fat the better. However, many of these sandwiches are made with sausages, eggs, and cheese, which all contain saturated fat. As such, you will most likely get saturated fat in your breakfast. Your best bet is to compare labels to see which the better choice is for you.
  • 2 or more grams of fiber: Another nutrient to compare is fiber. Most sandwiches don’t provide any fiber, so sandwiches with 2 or more grams of fiber are better choices.
  • Less than 25% of the daily value of sodium: Sodium is another nutrient to look at. Most options have at least 20%-25% of the daily recommended amount of sodium. Look for the option with the lower sodium option.

Below you will find 6 of the best and 6 of the worst options for frozen breakfast sandwiches. It’s a good place to start before hitting your supermarket. Once you get to the market, check what is available and compare labels to see what is best for you.

6 Best Frozen Breakfast Sandwiches

reds meawtich
Red’s

Per 1 Meat’wich: 180 calories, 11 g fat (4.5 g saturated fat), 680 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 16 g protein

This breadless sandwich is made with two turkey sausage patties as the “bread” with an egg patty and a slice of American cheese. The calories are reasonable for breakfast and the saturated fat is 23% of the recommended daily amount. Pair with a piece of fruit and a cup of milk or low-fat yogurt.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian

Jimmy Dean

Per 1 sandwich: 270 calories, 8 g fat (3.5 g saturated fat), 710 mg sodium, 31 g carbs (2 g fiber, 3 g sugar), 18 g protein

This sandwich is made with turkey sausage, egg whites, and cheese in an English muffin.  The calories are reasonable for a breakfast as is the saturated fat at 18% of the recommended daily max. Pair the sandwich with fruit, sliced vegetables, and/or yogurt.

morningstar veggie breakfast sandwich
Morningstar

Per 1 sandwich: 200 calories, 8 g fat (3 g saturated fat), 620 mg sodium, 20 g carbs (4 g fiber, 2 g sugar), 15 g protein

This sandwich is made with a vegetarian sausage patty, egg, and cheddar cheese on a whole-grain English muffin. The saturated fat is 15% of the recommended daily max while the sodium is 27% of the daily recommended max, both of which are very reasonable. For a complete breakfast, pair with soy milk yogurt and fruit.

sandwich bros egg white turkey sausage
Sandwich Bros.

Per 1 sandwich: 150 calories, 4.5 g fat (2 g saturated fat), 520 mg sodium, 16 g carbs (<1 g fiber, <1 g sugar), 11 g protein

This pita-filled breakfast sandwich is filled with a sausage patty and egg white cheddar omelet. It’s lower in calories than most other options and the saturated fat and sodium is quite reasonable. Pair with veggies, fruit, or yogurt.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian
Evol

Per 1 sandwich: 200 calories, 9 g fat (4.5 g saturated fat), 480 mg sodium, 17 g carbs (2 g fiber, <1 g sugar), 13 g protein

This vegetarian sandwich is made on a multi-grain flatbread topped with a cage-free egg and smoked gouda. The calories, saturated fat, and sodium are all within reasonable limits. For a well-balanced breakfast, pair with fruit or vegetables.

trader joe's eggwich
Trader Joe’s

Per 1 sandwich: 190 calories, 12 g fat (5 g saturated fat), 610 mg sodium, 3 g carbs (0 g fiber, <1 g sugar), 16 g protein

This breakfast sandwich is made with turkey sausage and cheese stacked in between two scrambled egg patties. The calories are reasonable and the saturated fat is 25% of the recommended daily amount. Because it’s breadless, the carbs are very low.

6 Worst Frozen Breakfast Sandwiches

mason dixie cheddar biscuit sausage egg
Mason Dixie

Per 1 sandwich: 350 calories, 22 g fat (10 g saturated fat), 910 mg sodium, 25 g carbs (N/A g fiber, 3 g sugar), 15 g protein

This breakfast sandwich is made with a cheddar biscuit with sausage and egg. The sandwich is reasonable for calories, but the saturated fat is 50% of the daily recommended amount, and that is just too much. The sodium is also rather high providing 40% of the recommended daily maximum.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian
Jimmy Dean

Per 1 sandwich: 390 calories, 27 g fat (11 g saturated fat), 940 mg sodium, 25 g carbs (2 g fiber, 3 g sugar), 12 g protein

This breakfast sandwich is made with a cheddar-baked biscuit filled with sausage, eggs, and cheese. Biscuits tend to be made with ingredients that are high in saturated fat, reflected by the 55% of the recommended daily maximum of saturated fat. It also provides 41% of the recommended daily max of sodium—which is rather higher for one sandwich. Jimmy Dean does have better frozen breakfast options to choose from.

odoms tennesee pride
Odom’s

Per 1 sandwich: 330 calories, 23 g fat (10 g saturated fat), 800 mg sodium, 22 g carbs (<1 g fiber, 1 g sugar), 8 g protein

This breakfast sandwich provides a whopping 50% of the recommended daily max of artery-clogging saturated fat which comes from the biscuit and sausage. There are certainly better breakfast sandwich options to choose from.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian
Walmart

Per 1 sandwich: 450 calories, 35 g fat (15 g saturated fat), 790 mg sodium, 8 g carbs (4 g fiber, 2 g sugar), 22 g protein

Just because the bun is made with cauliflower doesn’t make it healthier. The calories are higher than any other breakfast option, while the saturated fat is a whopping 75% of the recommended daily max. The fact that the carbs are lower only makes this sandwich unbalanced nutritionally.

bob evans sausage egg cheese
Bob Evans

Per 1 sandwich: 380 calories, 26 g fat (13 g saturated fat), 910 mg sodium, 25 g carbs (1 g fiber, NA g sugar), 12 g protein

Skip this frozen breakfast sandwich which provides 100% of the daily recommended maximum of saturated fat. Opt for any of the six sandwiches listed above or make your own at home.

12 Best & Worst Frozen Breakfast Sandwiches, According to a Dietitian
Walmart

Per 1 sandwich: 330 calories, 17 g fat (6 g saturated fat), 570 mg sodium, 33 g carbs (1 g fiber,  6 g sugar), 11 g protein

With 30% of the recommended daily amount of saturated fat, leave this one in the frozen food aisle and grab better choices that you can find above.

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