Running to Dunkin’ might be on your weekend morning plans–and surprisingly, nutritionists agree this is OK. There are healthful breakfast items on the menu at the Massachusetts-based chain. The health experts we spoke to universally agreed that the Veggie Egg White Omelet Sandwich is an excellent option due to its low calorie and high protein content. Here’s everything you need to know:
Veggie Egg White Omelet
One of the healthiest options at Dunkin’, according to registered dietitian nutritionist Jennifer Glockner, RDN, of Smartee Plate, is this nutrient-dense sandwich which is topped with a multigrain thin bread
“It is a good choice for breakfast and can jump start the day,” she tells us.
The sandwich contains egg whites, aged white cheddar cheese, lots of veggies including spinach, bell peppers, onions, and olive oil. It clocks in at 290 calories, providing 17 g of protein and 5 g fiber from the multigrain bread and veggies. The cheese provides 15% of the daily calcium requirement (good for bone and teeth health, as well as muscle contraction and the heart) and the veggies are loaded with vitamins, minerals, antioxidants, and fiber.
“Bell peppers contain vitamin C, an antioxidant, which boost immunity and promotes wound healing. Spinach is rich in vitamins A, K, calcium, iron, and potassium.”
“The olive oil is a ‘healthy’ monounsaturated fat and the sandwich has no trans fats” she continues.
“This yummy sandwich is packed with protein and fiber that will fill you up in the healthiest possible way,” registered dietitian Mary Wirtz, MS, RDN, CSSD of Mom Loves Best agrees.
Yes, it’s officially a breakfast order you can feel good about all day because its packed with nutrients rather than empty calories. “The consumer knows they are filling their body with vitamins and minerals that will help them wake up and prevent brain fog,” nutritionist Lisa Richards, CNC, of The Candida Diet agrees.
But the sandwich is not perfect, Jennifer warns. It contains 25% of the daily value of saturated fat, “mostly from the cheese” and 550 mg of sodium, or 24% of the daily value. Noted!
