If you’re a dedicated Dunkin’ fan who cherishes the daily morning routine but also wants to manage your weight or even lose a few pounds, you’re not alone. Many people share this balancing act between enjoying their favorite treats and sticking to their health goals.
To help navigate this challenge, we reached out to a group of dietitians, nutritionists, and other health experts. They kindly compiled a selection of six tasty and unexpectedly healthy choices. With these options, you can indulge in your favorite Dunkin’ delights without sacrificing your wellness objectives.
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1. Egg White & Veggie Omelette Bites
For a satisfying breakfast that’s low in carbs and high in protein, Lauren Mahersi, RDN, LD, recommends the Egg White & Veggie Omelette Bites. "These are a great option for a lower carbohydrate, high protein breakfast at Dunkin.
They are also under 300 calories." Eggs are so great for weight loss! This nutritious choice will keep you full and energized throughout the morning without overloading on calories.
2. Sweet Black Pepper Bacon Wake Up Wrap
Even though it contains bacon, the Sweet Black Pepper Bacon Wake Up Wrap is a surprisingly good option for those watching their weight. Mahersi notes that "although this wrap has bacon, it's one of the lowest calorie wraps that Dunkin offers.
Plus, it's a relatively low carb, high protein option for the morning." This wrap can satisfy your craving for something savory while keeping your diet on track. The more you know!
3. Epresso Shot
For a quick energy boost that won't add to your waistline, consider ordering a single or double shot of espresso.
"Espresso is high in caffeine which gives you energy without the sugars and fats found in other coffees," says physician assistant and health expert Rachel Lowe of Restore Care. It's an efficient way to get your caffeine fix while keeping your calorie count low.
4. Cold Brew with Almond Milk
If you prefer a creamier coffee, try a cold brew with almond milk. "Cold brew with almond milk can do it without making your waistline bigger," Lowe advises.
"Almond milk has less calorie content as well as sugar than dairy milk, hence making it ideal for those who want to lose some weight." For an even healthier choice, opt for unsweetened almond milk to keep the sugar content minimal.
5. Butter Pecan Vanilla Cold Brew With Cream
In an engaging TikTok video, popular creator @courtney_mercer shared her "low-calorie, low sugar" Dunkin' order consisting of a medium cold brew, two butter pecan swirls, three sugar-free vanilla shots and one cream. "It has just one thing of cream in there and it's so yummy. When I did the calculations it is under 120 calories."
The social media user also noted that she got this order through the Dunkin' app. Compared to other sugar-laded, heavy latte drinks, this cold brew with flavoring (and you can always add less!) can be a great treat once in a while when you're working towards your weight loss goals.
6. Munchkins
If you're looking to indulge in the deliciousness of a donut without committing to an entire one, consider opting for Glazed Munchkins. These small, bite-sized donut holes are a delightful alternative, each containing approximately 70 calories and 3 grams of fat.
Though it's easy to see how enjoying several Munchkins might quickly increase your calorie and fat intake, savoring just one or two can be a satisfying way to curb your craving. This approach allows you to enjoy the sweet taste and texture you love while consuming less sugar and fewer calories compared to eating a full-sized donut.
The Bottom Line
You can achieve weight loss while enjoying Dunkin' drinks and treats in moderation, as long as you stay within your daily calorie limit and maintain a calorie deficit by following a healthy diet and engaging in regular physical activity. However, keep in mind that donuts are typically high in both calories and sugar. Therefore, if your goal is to shed pounds, it's wise to significantly limit your consumption of these sweet treats.
Incorporating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains will better support your weight loss efforts. Consistent exercise, such as cardio and strength training, will further enhance your progress. While it's okay to indulge in your favorite Dunkin' Donuts occasionally, making mindful choices and prioritizing nutrient-dense foods will help you reach your fitness goals more effectively.
