These Are the 8 Healthiest Fast Food Oatmeals to Order, RDs Say

Beth Ann Mayer
·6-min read

When you think "fast food," your mind might automatically drift to burgers and fries. Often, those are on the menu. However, many chains also offer breakfast—and we're not just talking about egg sandwiches like the McMuffin synonymous with McDonald's. Menus often include fast food oatmeal.

Oatmeal is typically considered a healthier breakfast option if there isn't added sugar. Rolled oats frequently appear on "healthy breakfast" recipe lists provided by registered dietitians. However, is fast food oatmeal healthy? If so, what's the healthiest fast-food oatmeal? Registered dietitians shared their picks for best fast food oatmeals, plus the 4-1-1 on what to look for in one.

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8 Healthiest Fast Oatmeal Picks, According to RDs

1. Starbucks rolled & steel-cut oatmeal

Starbucks
Starbucks

Nutrition per item: 160 calories, 2.5 grams of fat, 125 mg of sodium, 4 grams of fiber, 0 grams of sugar and 5 grams of protein.

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When making a morning coffee run, be sure to add on breakfast if you didn't eat it at home. Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews, loves that Starbucks' rolled and steel-cut oatmeal comes with a plain, whole-grain base. You can add on healthier toppings in moderation, like nuts. It's lower in sugar (unless you add some, like brown sugar, which Dr. Mohr doesn't recommend). It is a little low on protein, though, so you can ask Starbucks to add milk rather than water to increase its protein.

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2. Panera steel-cut oatmeal with strawberries and pecans

Panera
Panera

Nutrition per item: 370 calories, 2 grams of fat, 170 mg of sodium, 7 grams of fiber, 17 grams of sugar and 8 grams of protein.

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Loved for its sandwiches and bread, Panera is more than a lunchtime spot. It offers breakfast until 10:30 a.m. (check your local one to be sure, though). Alexis Law, RDN, a registered dietitian with Top Nutrition Coaching, says Panera's steel-cut oatmeal with strawberries and pecans is loaded with fiber—something around 95% of Americans don't get enough of, research shows. However, it has more sugar and less protein than other options on this list.

3. Pret a Manger Oatm*lk Porridge

Pret a Manger
Pret a Manger

Nutrition per item: 180 calories, 4.5 grams of fat, 150 mg of sodium, 4 grams of fiber, 0 grams of sugar and 5 grams of protein.

Dr. Mohr says this option from Pret is vegan-friendly because it uses oat milk, which adds a creamy texture, but more calories than skim milk. You can make it more nutrient-dense by adding fruit or nuts, and he suggests you avoid adding sugar or ordering it pre-sweetened.

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4. Au Bon Pain classic oatmeal

Nutrition per item: 260 calories, 5 grams of fat, 10 mg of sodium,  6grams of fiber, 1 gram of sugar and 10 grams of protein

Au Bon Pain's classic oatmeal is an excellent base that is "100% natural rolled oats," Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator at EntirelyNourished.com says. The keyword here is "base," though. Routhenstein says it lacks fiber, protein and a healthy fat to make a complete meal.

5. McDonald's fruit & maple oatmeal

McDonald's
McDonald's

Nutrition per item: 320 calories, 4.5 grams of fat, mg of sodium, 4 grams of fiber, 31 grams of sugar (18 grams added) and 6 grams of protein.

Law says the McDonald's option has more calories than other healthy fast food oatmeals. That's not a bad thing, as we do need calories, and it may stave off hunger longer and prevent overeating. However, Law cautions that McDonald's oatmeal is high in sugar and low in protein, so you may find yourself ravenous afterward thanks to a blood sugar spike.

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Related: Here's What Happens to Your Body if You Eat Oatmeal Every Day

6. Jamba Juice oatmeal

Jamba Juice
Jamba Juice

Nutrition per item: 170 calories, 2.5 grams of fat, 20 mg of sodium, 0 grams of fiber, 5 grams of sugar and 5 grams of protein.

Jason Levee, RD, a registered dietitian with Whole Family Health, notes that smoothie giant Jamba Juice's oatmeal is simple and plant-based. However, he says some people may not tolerate the soy milk very well.

7. Tim Horton's homestyle oatmeal

Tim Horton's
Tim Horton's

Nutrition per item: 220 calories, 2.5 grams of fat, 220 mg of sodium, 4 grams of fiber, 20 grams of sugar and 5 grams of protein.

Routhenstein says the berry mix in Tim Horton's homestyle recipe adds fiber and antioxidants, making it a fine pick for best fast food oatmeal. However, it lacks the protein needed for blood sugar and appetite control.

8. Caribou Coffee blueberry almond oatmeal

Nutrition per item: 310 calories, 8 grams of fat, 260 mg of sodium, 13 grams of total sugars and 16 grams of protein.

Levee loves the high protein count in Caribou Coffee's blueberry almond oatmeal. However, it's loaded with sugar—more so than other picks for healthy fast-food oatmeals.

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How to Choose a Healthy Fast Food Oatmeal

Is you nearest drive-thru not on this list? Here, dietitians offer fast tips for checking the nutrition content of your oatmeal.

  • Check sugar. Levee suggests keeping an eye on the sugar tally and not adding any to the dish. If you still want to order the oatmeal, he recommends ensuring the rest of your day features low-sugar foods.

  • Watch out for toppings. Speaking of sugar, toppings are a sneaky way to add it. "Pre-packaged toppings like sugary syrups, dried fruits, sweeteners or sugar roasted nuts can increase the refined sugar content of the oatmeal," Routhenstein says. "Instead, look for fresh fruit, nuts and protein."

  • Check portion sizes. Dr. Mohr says some serving sizes add unnecessary calories, so be mindful of what the menu says and go smaller when possible.

  • Pair wisely. As nourishing as oatmeal can be, a plain bowl isn't a complete meal. "Combine with a protein-rich side, like a hard-boiled egg, to create a more balanced meal," Dr. Mohr says.

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