McDonald’s breakfast menu offers a variety of options for those seeking a quick morning meal. While many associate fast food with unhealthy choices, some items on the menu can provide a surprisingly high amount of protein to start the day.

Several McDonald’s breakfast items contain 20 grams of protein or more, making them suitable choices for individuals looking to increase their protein intake. These options can help keep diners feeling full and energized throughout the morning. From classic favorites to newer additions, the menu includes several protein-packed selections that may appeal to health-conscious customers.

1) Egg White Delight McMuffin

The Egg White Delight McMuffin was introduced by McDonald’s in 2013 as a healthier alternative to their classic breakfast sandwich. This protein-packed option featured egg whites instead of whole eggs, reducing calorie and fat content.

Despite its lower calorie count, the Egg White Delight McMuffin still offered a substantial amount of protein. It contained egg whites, extra lean Canadian bacon, and white cheddar cheese, all served on an English muffin.

The sandwich provided approximately 250 calories and 18 grams of protein. This high protein content made it a popular choice for health-conscious customers and those looking to start their day with a nutritious meal.

Unfortunately, the Egg White Delight McMuffin was discontinued by McDonald’s. The exact date of its removal from the menu is unclear, but it seems to have quietly disappeared without much fanfare.

While no longer available, the Egg White Delight McMuffin demonstrated McDonald’s ability to offer protein-rich breakfast options. Its popularity may inspire similar health-focused items in the future.

2) Sausage McMuffin with Egg

The Sausage McMuffin with Egg is a protein-packed breakfast option from McDonald’s. This sandwich contains 20 grams of protein, making it a substantial choice for those seeking a protein-rich meal to start their day.

The sandwich consists of a savory sausage patty, a freshly cracked egg, and a slice of melty American cheese, all served on a toasted English muffin. These ingredients combine to create a satisfying and flavorful breakfast item.

At 480 calories, the Sausage McMuffin with Egg provides a balance of macronutrients. It contains 30 grams of carbohydrates, 31 grams of fat, and the aforementioned 20 grams of protein.

For those concerned about sodium intake, it’s worth noting that this sandwich contains 830 milligrams of sodium. It also provides 170 milligrams of calcium, contributing to daily nutritional needs.

The Sausage McMuffin with Egg can be ordered as part of a meal, which includes hash browns and a small coffee. This combination brings the total calorie count to 625 calories.

3) Bacon, Egg & Cheese Biscuit

The Bacon, Egg & Cheese Biscuit is a popular breakfast sandwich at McDonald’s. This savory option packs a protein punch, making it a satisfying choice for those looking to start their day with a substantial meal.

The sandwich contains 17 grams of protein, which is a significant amount for a single breakfast item. This protein content comes from the combination of bacon, egg, and cheese layered between a warm buttermilk biscuit.

At 460 calories, the Bacon, Egg & Cheese Biscuit provides a balance of macronutrients. It contains 39 grams of carbohydrates and 26 grams of fat, alongside its protein content.

The sandwich features thick-cut Applewood smoked bacon, a fluffy folded egg, and a slice of melty American cheese. These ingredients are nestled in a buttermilk biscuit that’s brushed with real butter, enhancing the flavor profile.

McDonald’s offers this item as part of their breakfast menu, which is typically available during morning hours. It can be purchased individually or as part of a meal combo, providing flexibility for customers with different appetites and dietary needs.

4) Steak, Egg & Cheese Bagel

The Steak, Egg & Cheese Bagel stands out as a protein powerhouse on McDonald’s breakfast menu. This hearty sandwich packs a substantial nutritional punch, offering 680 calories and a generous amount of protein.

The bagel is toasted with real butter and filled with a tender steak patty, fluffy folded egg, and melted American cheese. Creamy breakfast sauce and savory grilled onions add extra flavor to this satisfying meal.

Protein content is a key feature of this breakfast item. The combination of steak and egg provides a significant protein boost, making it an excellent choice for those seeking to increase their protein intake in the morning.

While the Steak, Egg & Cheese Bagel is high in protein, it’s worth noting that it also contains a considerable amount of fat and carbohydrates. The bagel contributes to the carbohydrate content, while the steak, cheese, and sauce add to the fat content.

This breakfast option is priced at $5.89, offering good value for those looking for a filling, protein-rich start to their day. It’s a popular choice for customers who need sustained energy throughout the morning.

5) Sausage Burrito

The Sausage Burrito stands out as a protein-packed option on McDonald’s breakfast menu. This handheld item delivers 13 grams of protein per serving, making it a satisfying choice for those seeking a protein boost to start their day.

Wrapped in a soft flour tortilla, the Sausage Burrito contains a flavorful mix of scrambled eggs, pork sausage, and melted American cheese. The addition of green chilis and onions adds a subtle kick and extra nutritional value.

At 310 calories, the Sausage Burrito offers a reasonable calorie count for a breakfast item. It provides a balance of macronutrients, with 17 grams of fat and 25 grams of carbohydrates complementing its protein content.

The Sausage Burrito is not only protein-rich but also budget-friendly. Priced at just $1.89, it offers good value for those looking for an affordable, protein-packed breakfast on the go.

6) Big Breakfast with Hotcakes

McDonald’s Big Breakfast with Hotcakes is a protein-packed morning meal option. This hearty breakfast combo includes scrambled eggs, a sausage patty, hash browns, a biscuit, and hotcakes.

The protein content in this meal primarily comes from the eggs and sausage. Together, these components contribute significantly to the dish’s total protein count of 36 grams.

While high in protein, this breakfast option is also calorie-dense. It contains 1340 calories, making it one of the more substantial items on McDonald’s breakfast menu.

The meal offers a mix of savory and sweet flavors. The scrambled eggs and sausage provide a savory base, while the hotcakes add a touch of sweetness to balance the meal.

Customers can customize their Big Breakfast with Hotcakes by excluding certain items if desired. This allows for some flexibility in adjusting the protein and calorie content to suit individual dietary needs.

7) Bacon, Egg & Cheese McGriddles

The Bacon, Egg & Cheese McGriddles is a popular McDonald’s breakfast item that packs a surprising amount of protein. This sandwich features applewood-smoked bacon, cheese, and a folded scrambled egg between two maple-flavored griddle cakes.

With 430 calories, the Bacon, Egg & Cheese McGriddles provides a substantial amount of energy to start the day. The combination of bacon, egg, and cheese contributes significantly to its protein content.

The griddle cakes add a unique sweet flavor to the savory ingredients, creating a satisfying balance of tastes. This breakfast sandwich is customizable, allowing customers to adjust ingredients to their preferences.

McDonald’s offers the Bacon, Egg & Cheese McGriddles as part of a meal that includes hash browns and coffee. The meal option provides additional calories and nutrients for those seeking a more filling breakfast.

As of 2025, this breakfast item remains a staple on McDonald’s menu, appealing to those who enjoy a mix of sweet and savory flavors in their morning meal. Its protein content makes it a popular choice for customers looking to fuel their day.

Nutritional Benefits of High-Protein Breakfasts

Starting your day with a protein-rich breakfast can provide sustained energy and help manage hunger throughout the morning. Protein plays a crucial role in supporting various bodily functions and maintaining overall health.

Why Protein Is Important in the Morning

Consuming protein in the morning kickstarts your metabolism and helps stabilize blood sugar levels. This can lead to improved focus and concentration throughout the day. Protein also promotes feelings of fullness, potentially reducing overeating later.

Protein is essential for muscle repair and growth, making it particularly beneficial for those engaging in morning workouts. It supports immune function and aids in the production of enzymes and hormones necessary for daily bodily processes.

A high-protein breakfast can contribute to better weight management by increasing satiety and reducing cravings for unhealthy snacks. This macronutrient also requires more energy to digest compared to carbohydrates, slightly boosting calorie burn.

Comparing Protein Content in Breakfast Foods

Different breakfast options vary significantly in their protein content. Eggs are a popular choice, providing about 6 grams of protein per large egg. Greek yogurt offers around 15-20 grams per cup, making it an excellent high-protein option.

McDonald’s breakfast items can also be surprisingly high in protein:

• Sausage McMuffin with Egg: 20g protein
• Steak, Egg & Cheese Bagel: 30g protein
• Sausage Burrito: 16g protein

Plant-based options like oatmeal with nuts or seeds can provide 10-15 grams of protein per serving. Protein shakes or smoothies made with protein powder can easily deliver 20-30 grams per serving.

When choosing breakfast foods, aim for options that provide at least 15-20 grams of protein to reap the benefits of a high-protein morning meal.

Incorporating Protein into Your Breakfast Routine

Protein-rich breakfast options can provide sustained energy and help maintain muscle mass. Adding more protein to your morning meal doesn’t have to be complicated or time-consuming.

Tips for Enhancing Protein Intake

Start your day with eggs. They’re versatile and packed with high-quality protein. Try scrambled eggs with vegetables or a quick omelet.

Greek yogurt is another excellent protein source. Top it with nuts, seeds, or fruit for added nutrients and flavor.

For a plant-based option, consider tofu scramble or a smoothie made with protein powder.

Lean meats like turkey or chicken breast can be added to breakfast sandwiches or wraps for a protein boost.

Cottage cheese pairs well with both sweet and savory toppings, making it a adaptable high-protein choice.

Don’t forget about legumes. Add beans to breakfast burritos or make a quick hummus toast.

Lastly, nut butters spread on whole grain toast or mixed into oatmeal can increase protein content while adding healthy fats.