High-Protein Breakfast Options at Burger King (Under 500 Calories)
What “high-protein” looks like at Burger King
Most nutrition advice suggests aiming for about 20–30 grams of protein at breakfast to help with appetite control, muscle maintenance, and more stable energy.
At Burger King, breakfast protein mainly comes from:
Eggs
Cheese
Breakfast meats (bacon, ham, sausage)
Tortillas or biscuits with egg/sausage (burritos, sandwiches)
Here’s the catch:
A lot of the highest-protein items (like the Egg-Normous Burrito and Fully Loaded Biscuit) are 600–900+ calories per serving.
The lower-calorie options tend to be more in the 10–17 g protein range.
So at Burger King, under 500 calories usually means:
“Moderately high” protein (10–20 g) and decent calories, or
Very high protein (30+ g) with too many calories (not what we want in this article).
We’ll focus on the best realistic choices under 500, then show you how to tweak your order so it’s still satisfying.
Best single Burger King breakfast items under 500 calories
These are “grab-one-item-and-go” options that stay under 500 calories and deliver some protein.
1. Ham, Egg & Cheese Croissan’wich
From Burger King’s own nutrition data:
Calories: ~370
Protein: ~17 g
Why it’s a solid pick:
The croissant gives you that classic fast-food breakfast vibe.
The ham + egg + cheese combo brings the protein up higher than the plain egg & cheese version.
17 g is not “bodybuilder huge,” but it’s a respectable amount for a single item under 400 calories.
Pair it with black coffee or diet soda and you’re still clearly under 500 calories.
2. Bacon, Egg & Cheese Croissan’wich
Burger King’s nutrition listings and compiled databases show:
Calories: ~370
Protein: ~14 g
Why it works:
Similar calories to the ham version.
Slightly less protein (bacon has less meat volume than ham), but still a decent protein bump for a one-item breakfast.
If you prefer bacon to ham, this is your go-to croissan’wich.
3. Egg & Cheese Croissan’wich
Multiple nutrition sources report:
Calories: about 300–350 (often listed around 300–352)
Protein: around 10–11 g
Why it’s useful:
Lower calories than the meat versions.
Still gives you double-digit protein thanks to egg and cheese.
Great for days when you want something lighter, or you’re planning a higher-protein lunch later.
This one is especially good if you just want a croissan’wich and a zero-cal beverage.
4. Breakfast Burrito Jr.
Burger King’s Breakfast Burrito Jr. comes in around:
Calories: ~460 per burrito
Protein isn’t shown in that snippet, but based on its contents (egg, sausage, cheese, tortilla) it typically lands in the mid-teens for grams of protein in other fast-food chains’ “junior” burritos.
Why it’s interesting:
All the usual breakfast players (egg, sausage, cheese) in a compact wrap.
On its own, it fits our under-500 rule while likely giving you a similar or higher protein hit than the croissan’wich options.
If you like wraps more than croissants, this is your best single-item play.
5. Egg & Cheese Biscuit
Burger King also offers breakfast biscuits like Egg & Cheese Biscuit and Egg & Cheese Biscuit with meat. While exact numbers vary by source, they generally:
Sit in the mid-300 calorie range for plain egg & cheese.
Provide low-teens grams of protein (from egg and cheese).
Why it’s worth considering:
Biscuit texture instead of croissant.
Similar macros to the croissan’wich sandwiches, just a different bread style.
Again, pair with a zero-calorie drink to stay comfortably within the 500-calorie target.
Smart high-protein Burger King combos under 500 calories
Because most single items are in the 10–17 g protein zone, the best way to boost protein without blowing calories is to:
Choose one of the higher-protein main items and keep the drink virtually calorie-free.
At Burger King, you’re not gaining much protein from the drink—you just want to avoid wasting calories.
Combo 1: Ham, Egg & Cheese Croissan’wich + Black Coffee
Ham, Egg & Cheese Croissan’wich: ~370 cal, ~17 g protein
Black coffee / unsweetened iced coffee: ~0–5 cal
Total: ~375 calories, ~17 g protein
Why it’s good:
Straightforward, no-fuss order.
Keeps almost all your breakfast calories tied to protein and actual food, not sugar.
Leaves room in your calorie budget for a mid-morning snack with extra protein (Greek yogurt, protein bar, etc.).
Combo 2: Bacon, Egg & Cheese Croissan’wich + Diet Beverage
Bacon, Egg & Cheese Croissan’wich: ~370 cal, ~14 g protein
Diet soda / unsweetened tea / black coffee: ~0–5 cal
Total: ~375 calories, ~14 g protein
Why it works:
Good option if you’re more of a bacon person.
Light enough that you can still comfortably eat a higher-protein snack or lunch later without worrying about your daily total.
Combo 3: Egg & Cheese Croissan’wich + Black Coffee
Egg & Cheese Croissan’wich: ~300–350 cal, ~10–11 g protein
Black coffee / unsweetened iced coffee: ~0–5 cal
Total: ~305–355 calories, ~10–11 g protein
Why you might pick this:
You want a lighter breakfast that still has some protein.
You’re on a stricter calorie cut and prefer to keep breakfast modest.
Combo 4: Breakfast Burrito Jr. + Zero-Cal Drink
Breakfast Burrito Jr.: ~462 calories
Diet soda / black coffee / unsweetened tea: ~0–5 calories
Total: ~462–467 calories, mid-teens grams of protein (approximate)
Why it’s powerful:
All-in-one wrap style breakfast with a satisfying amount of egg, sausage, and cheese.
You’re near the top of the calorie range, but still below 500, with a strong macro profile compared to pastries or French toast sticks.
Customization tips to keep Burger King breakfast high-protein and under 500
1. Skip the hash browns and big platters
From Burger King’s own nutrition sheet:
Small hash browns are around 290 calories with almost no protein.
The BK Ultimate Breakfast Platter is a massive ~970 calories with only about 26 g protein—way outside our target.
If you’re trying to stay under 500 calories, ordering the sandwich alone (no combo) is almost always the smartest move.
2. Be picky with biscuits and burritos
“Fully Loaded” biscuits and the Egg-Normous Burrito can have 600–900+ calories each, even though they carry 28–35+ g protein.
For this article’s rules (under 500 calories), they’re off the table, but they’re worth knowing about so you don’t accidentally overshoot.
If your goal is a macro-friendly fast-food breakfast, consider them “special occasion treats,” not regular options.
3. Keep drinks simple
At Burger King, your drink choices can easily double your calorie load if you aren’t careful.
Choose: black coffee, unsweetened iced coffee, unsweet tea, or diet soda to keep calories near zero.
Avoid: large sweet teas, sugary sodas, or blended/fancy coffee drinks if you’re serious about staying under 500 calories.
Since drinks don’t add meaningful protein, you want them as close to calorie-free as possible.
4. Think “protein now, more protein later”
Under-500-calorie, high-protein breakfasts at Burger King are more like moderate-protein (10–17 g) in reality. That’s okay if you:
Treat these breakfasts as a quick protein bump, and
Plan higher-protein meals or snacks later (chicken, Greek yogurt, protein shakes, etc.).
For most people, total daily protein matters more than perfection in a single meal.
What to avoid if you’re serious about under 500 calories
If your goal is “high-protein and under 500 calories,” be cautious with:
Egg-Normous Burrito – around 800–900+ calories and 30+ g protein. Great protein, but too many calories for this target.
Fully Loaded Biscuit – often 600–660+ calories, ~28–31 g protein. Same problem: huge calories.
Ultimate Breakfast Platter and pancake platters – 600–970+ calories with relatively modest protein.
French toast sticks and syrup – mostly carbs and fat, very little protein for the calories.
They’re fine once in a while, but they don’t fit a consistent high-protein, sub-500-cal strategy.
Quick Burger King ordering cheat sheet
If you don’t want to think in the drive-thru, here are some “plug-and-play” orders that keep you within the rules:
Best simple option
“Ham, Egg & Cheese Croissan’wich and a black coffee.”
≈ 370–375 calories, ~17 g protein.
Bacon version
“Bacon, Egg & Cheese Croissan’wich and a diet soda or black coffee.”
≈ 375 calories, ~14 g protein.
Lightest croissan’wich option
“Egg & Cheese Croissan’wich and an unsweetened iced coffee.”
≈ 305–355 calories, ~10–11 g protein.
Wrap route
“Breakfast Burrito Jr. and a zero-cal drink.”
≈ 462 calories, mid-teens grams of protein.
Use any of these as your default Burger King breakfast orders and you’ll get a more protein-focused meal that stays under 500 calories, without having to dig into the nutrition chart every time.
