Chain Restaurant Breakfasts Under 500 Calories

Wake up to a breakfast that won’t break your calorie budget for the day

Courtesy of Denny’s

Denny’s fit slam: 

390 calories, 11 g fat (2.5 g saturated fat), 830 mg sodium, 52 g carbs (4 g fiber, 20 g sugar), 26 g protein

If you’re starting your day at America’s Diner, choose the Fit Slam over the Grand Slam.

The former packs in protein-rich egg whites scrambled with fresh spinach and grape tomatoes and served with a side of lean turkey bacon strips, an English muffin, and seasonal fruit.

Perkins Blueberry Banana Pancake Breakfast: 

450 calories, 14 g fat (3 g saturated fat), 1,300 mg sodium, 62 g carbs (2 g fiber, 18 g sugar), 17 g protein (CALCULATED WITHOUT TURKEY BREAKFAST SAUSAGE PATTIES)

Who knew you can eat pancakes without breaking your calorie budget for the day?

Perkins’ hot cakes are packed with blueberries and topped with fresh banana slices and accompanied with scrambled Egg Beaters for added protein.

We recommended leaving the sausage on the side and be sure to drink lots of water (or save half for later) to offset the higher-than-average amount of sodium in the buttermilk pancake batter.

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Chick-Fil-A’s Egg White Grill:

300 calories, 7 g fat (3 g saturated fat), 970 mg sodium, 31 g carbs (1 g fiber, 1 g sugar), 25 g protein

Chick-fil-A is notorious for its satisfying, juicy chicken sandwiches—so why not start your day with one?

The Egg White Grill stacks lean grilled chicken, egg whites, and American cheese on a toasted multigrain English muffin that’s sure to kickstart your appetite and metabolism bright and early. Read the full story at



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