If you're on a budget and low on time, a fast-food breakfast might be your best bet every once in a while.

Whether you're headed to Burger King or Starbucks, there are usually a few healthier options to choose from.

For this list, we tried to prioritize breakfasts that contain whole food ingredients like eggs and whole grains, fruits, and vegetables. Most are 400 calories or fewer and pack a hefty amount of protein to fill you up and fuel your body for the day ahead.

Still, one caveat with most of these items, is that they pack a lot of salt, so watch your sodium intake on the days you eat them.

McDonald's — Egg McMuffin, no ham (300 calories)

The fruit and yogurt parfait isn't the only healthy morning item McDonald's offers. Avoiding the meat is an easy way to lighten up the chain's traditional breakfast items. An Egg McMuffin has:

300 calories

17g protein — a hefty amount to strengthen muscles and fill you up

12g fat

29g carbs — pretty low

730mg sodium — high; a little less than half your daily allowance

Starbucks — Spinach and Feta Wrap (290 calories)

While the yummy pastries at Starbucks are sure to catch your eye, sugary muffins and scones can leave you hangry. Their hot breakfast items, like this wrap, are likely a healthier, more filling AM meal, with:

290 calories — on the lower side

19g protein — a pretty good amount to strengthen muscles and fill you up

10g fat — not too low, not too high

33g carbs — pretty high;

830mg sodium — just under

Subway — Egg and Cheese Sandwich (360 calories)

"Eating fresh" in the a.m. is pretty easy at this chain, where you can get an egg sandwich on flatbread loaded with veggies. Our only caveat is that the sandwich is very high in sodium, which research suggests for your heart.

360 calories — not too high, not too low

19g protein — a good amount to strengthen muscles and fill you up

12g fat — n

44g carbs — roughly 15% of your daily allowance

860mg sodium — high; more than half your daily allowance

Jamba Juice — Aloha Pineapple Smoothie in the 16-oz 'Make it Light' variety (190 calories)

Lest you assume all smoothies are healthy, Jamba Juice has some healthy and some not-so-healthy options, and nearly all of them are very high in sugar. The regular version of this smoothie has 67g (nearly twice the amount in a bottle of Coke), but the 'Make it Light' kind has:

190 calories — pretty low as far as breakfast items go; you might want to pair this with a hard-boiled egg or two

10g protein — a fair amount to strengthen muscles and fill you up

0g fat

40g carbs — roughly 14% of your daily allowance

135mg sodium — low

Dunkin' Donuts — Egg White Flatbread (280 calories)

Surprisingly for a restaurant chain that specializes in deep-fried dough, Dunkin' Donuts has quite a few healthy breakfast options, including the Egg White Flatbread, which has:

280 calories — not too high, not too low

15g protein — a good amount to strengthen muscles and fill you up

9g fat — on the lower side

33g carbs — roughly 11% of your daily allowance

690mg sodium — high; a little over a quarter of

Chick-Fil-A — Greek Yogurt Parfait (230 calories)

The "home of the original chicken sandwich" spiced up its menu last year, adding a smattering of healthy lunch and breakfast fare like this, which has:

230 calories — on the lower side

12g protein — a good

9g fat — on the lower side

28g carbs — on the lower side; roughly 10% of your daily allowance

85mg sodium — very low

Taco Bell — Breakfast Soft Taco, "Fresco Style" (240 calories)

240 calories — not too high, not too low

11g protein — a good amount to strengthen muscles and fill you up

14g fat — on the higher side but not a deal-breaker

15g carbs — pretty low

540mg sodium — on the higher side, but not a deal-breaker

Pret A Manger — Southwestern Breakfast Hot Wrap (370 calories)

If you're craving a hot breakfast, Pret A Manger has a few options, including this southwestern-style wrap, which has:

370 calories — on the low side

18g of protein — a hefty amount to strengthen muscles and fill you up

12g of fat

40g of carbs

710mg of sodium — on the higher side

Burger King — Egg and Cheese English Muffin (270 calories)

We know: Burger King isn't exactly a health-food haven. But it does have a couple of lighter breakfast options, like its Egg and Cheese Muffin.

270 calories — on the lower side

12g protein — a good amount to strengthen muscles and fill you up

11g fat — not too low, not too high

27g carbs — on the lower side

660mg sodium — on the higher side; about a quarter of your daily allowance

Panera — Avocado, Egg White, and Spinach Power Sandwich (410 calories)

Panera has half a dozen yummy and nutritious breakfast items. Order from the "Power" menu to try this sandwich, which has:

410 calories — not too high, not too low

12g protein — a hefty amount to strengthen muscles and fill you up

14g fat — on the higher side

52g carbs — on the higher side; watch your snacks

590mg sodium — on the higher side

Au Bon Pain — Egg White, Cheddar & Avocado on a Skinny Wheat Bagel (360 calories)

A lot of Au Bon Pain's fare is grab n' go, but you can get a host of freshly-made foods too, including this delightful sandwich. The bagel is "skinny" (in other words, it's more like toast than a bagel), but the creamy avocado and melted cheese keep it tasty. It shapes up at:

360 calories — not too high, not too low

19g protein — a hefty amount to strengthen muscles and fill you up

12g fat — not too low, not too high

26g carbs — roughly 10% of your recommended daily allowance

590mg sodium — on the higher side