High-Protein Breakfast Options at Dunkin’ (Under 500 Calories)
What “high-protein” looks like at Dunkin’
Most nutrition pros suggest aiming for about 20–30 grams of protein at breakfast to help with appetite control, energy, and muscle maintenance.
At Dunkin’, your breakfast protein mainly comes from:
Eggs and egg whites
Cheese
Breakfast meats (bacon, sausage, turkey sausage)
Milk in lattes and cappuccinos
Dunkin’ publishes a detailed nutrition PDF for all menu items, so we can get reasonably accurate calorie and protein estimates from their official data and third-party nutrition databases.
The goal here: stay under 500 calories while getting as much protein as we reasonably can from the current menu.
Best single high-protein Dunkin’ breakfasts under 500 calories
These are “one item and done” options that fit the calorie cap and give a solid protein hit.
1. Egg & Cheese on English Muffin
A lot of dietitians actually point to this as one of the smarter Dunkin’ choices for weight management. Rough recent numbers:
Approx. 340 calories
About 14 g protein
Why it’s good:
Uses an English muffin instead of a croissant or bagel, so calories stay moderate.
You still get decent protein from the egg and cheese.
Works really well paired with black coffee or a low-calorie drink and still stays well under 500 calories.
If you add bacon or sausage, protein will go up but so will calories, so you need to be more careful with your drink choice.
2. Egg & Cheese Wake-Up Wrap
Wake-Up Wraps are smaller than full sandwiches and can be a good building block for a high-protein combo. A basic Egg & Cheese Wake-Up Wrap clocks in at:
About 180 calories
Roughly 7 g protein
Why it’s useful:
Very low in calories for a “real” hot breakfast item.
Easy to pair with a protein-rich latte and stay under 500 calories.
Good option if you don’t want a huge meal early in the morning.
On its own it’s not super high in protein, but as part of a combo it can work.
3. Turkey Sausage & Egg Wake-Up Wrap
If you want more protein than the plain Egg & Cheese version, the turkey sausage option is better:
About 240 calories
Around 13 g protein
Why it’s better than the basic wrap:
Turkey sausage adds extra protein without an insane calorie jump.
Still leaves plenty of room (around 250–260 calories) for a small latte or cappuccino and you’ll stay within the 500-calorie cap.
4. Egg White & Veggie Omelet Bites
Dunkin’ Omelet Bites are designed as a high-protein, lower-carb option. For the Egg White & Veggie variety (2 bites):
About 180 calories
Roughly 13 g protein
Why they’re great:
Very high protein per calorie, especially compared to donuts or bagels.
Low in carbs, easy to eat on the go.
Vegetarian-friendly.
By themselves they’re a light breakfast, but pair them with the right drink and it becomes a legit high-protein meal.
5. Bacon & Cheddar Omelet Bites
If you want something richer but still under 500:
Dunkin’s nutrition data shows that 2 Bacon & Cheddar Omelet Bites are around:
Roughly 280 calories
High-teens to ~20 g protein (varies slightly by source, but it’s clearly a high-protein item)
Why they’re solid:
Very filling relative to the calories.
Great base for a protein-boosting coffee drink while staying under 500 calories total.
If you like the idea of a “small but powerful” breakfast, these are one of your best bets at Dunkin’.
High-protein Dunkin’ breakfast combos under 500 calories
Because many individual items sit around 12–20 g of protein, the smartest move is often:
One protein-heavy food item + one reasonably lean, milk-based coffee drink.
Dunkin’s own nutrition data shows that small hot lattes with dairy milk land roughly around 90–140 calories with about 6–9 g of protein, depending on the milk and size.
Also, as of 2025, Dunkin’ has removed the upcharge for non-dairy milk, so you can swap in oat, soy, or almond milk for the same price if that fits your diet better—though those options generally have less protein than cow’s milk or soy.
Below are some combos that keep you under 500 calories and in a decent protein range.
Combo 1: Bacon & Cheddar Omelet Bites + Small Latte
Bacon & Cheddar Omelet Bites (2): ~280 calories, ~18–20 g protein
Small hot latte with skim or 2% milk (no syrup): ~100–120 calories, ~7–9 g protein
Estimated total: ~380–400 calories, ~25–29 g protein
Why this rocks:
Hits the 20–30 g protein target comfortably.
Still leaves 80–120 calories of headroom if your drink skews a bit higher in calories.
Very filling for a relatively small meal volume.
Combo 2: Egg White & Veggie Omelet Bites + Small Latte
Egg White & Veggie Omelet Bites (2): ~180 calories, ~13 g protein
Small hot latte (skim/2%): ~100–120 calories, ~7–9 g protein
Estimated total: ~280–300 calories, ~20–22 g protein
Why it’s great:
Very low in calories but still breaks the 20 g protein mark.
Perfect if you want a lighter breakfast or you’re saving calories for later in the day.
If you need more staying power, you could add a second order of Omelet Bites or grab a piece of fruit from home and you’ll still likely stay around or under 500 calories.
Combo 3: Turkey Sausage & Egg Wake-Up Wrap + Small Latte
Turkey Sausage & Egg Wake-Up Wrap: ~240 calories, 13 g protein
Small latte (skim/2%): ~100–120 calories, ~7–9 g protein
Estimated total: ~340–360 calories, ~20–22 g protein
Why it works:
Feels like a “real” fast-food breakfast (wrap + coffee).
Keeps you under 400 calories without sacrificing protein.
Easy order at basically any Dunkin’ location.
Combo 4: Egg & Cheese Wake-Up Wrap + Small Latte
Egg & Cheese Wake-Up Wrap: ~180 calories, ~7 g protein
Small latte: ~100–120 calories, ~7–9 g protein
Estimated total: ~280–300 calories, ~14–16 g protein
Why you might choose this:
Very light breakfast, good if you just need something small with your coffee.
Not “very high protein,” but still better than a donut + sugary drink combo.
If you want more protein, either upgrade to turkey sausage or add Omelet Bites to the order.
Combo 5: Egg & Cheese on English Muffin + Black Coffee
Egg & Cheese on English Muffin: ~340 calories, ~14 g protein
Black coffee (or iced coffee unsweetened): ~0–5 calories, 0 g protein
Estimated total: ~340–345 calories, ~14 g protein
Why it’s simple and effective:
Easy, no-fuss order that cuts out liquid calories.
Protein is a bit lower than some combos, but still decent for a lighter morning if you get more protein later in the day.
You can add a splashes of milk to your coffee for a tiny protein boost without a major calorie hit.
Customization tips to stay high-protein and under 500 calories
1. Skip the hash browns and donuts
Hash browns, donuts, and other pastries are mostly carbs and fat with minimal protein, and they can easily add 200–400 calories to your order with almost zero benefit for your protein goals. The Omelet Bites or wraps are a much better use of calories.
2. Use your drink to add protein, not sugar
Plain lattes and cappuccinos with dairy milk or soy milk add meaningful protein.
Signature lattes and heavily flavored iced coffees can easily hit 300–500 calories with lots of added sugar.
If you like flavor, ask for:
Fewer pumps of syrup, or
A small instead of a medium or large.
You want most of the calories in your drink to come from milk (protein), not just sugar.
3. Choose English muffins and wraps over croissants and big bagels
Dunkin’s nutrition data and third-party analyses show that sandwiches on English muffins or small wraps tend to have fewer calories than those on bagels or croissants, even with similar fillings.
That gives you more room for a protein-rich drink while staying under 500 calories.
4. Take advantage of the non-dairy milk price change (if you need it)
Since Dunkin’ no longer charges extra for non-dairy milk, you can choose soy or oat milk for your latte without a price penalty.
Soy milk has some protein (though usually less than cow’s milk).
Oat and almond milks add creaminess and carbs/fats but generally less protein.
If your priority is protein + lower calories, skim/low-fat dairy or soy are usually your best bets.
What to avoid if you want high-protein under 500 calories
You don’t have to ban these forever, but they’re tough to fit into this specific strategy:
Large or extra-large flavored lattes / frozen coffee drinks
Can easily blow past 300–600 calories on their own.
Croissant or bagel breakfast sandwiches with extra meat + cheese
Higher in calories; pair them with anything but black coffee and you’re likely over 500.
Donuts, muffins, and sweet baked goods as your main breakfast
Lots of sugar and fat, very little protein.
If you really want one of these, treat it like a planned treat, then keep the rest of your day’s choices lighter and higher in protein.
Quick Dunkin’ ordering cheat sheet
If you don’t want to think at the drive-thru, here are some plug-and-play orders that respect the 500-calorie cap:
High-protein, still pretty light
“Bacon & Cheddar Omelet Bites and a small latte with skim or 2% milk.”
Roughly 380–400 calories, ~25–29 g protein.
Lighter but still breaks 20 g protein
“Egg White & Veggie Omelet Bites and a small latte.”
Roughly 280–300 calories, ~20–22 g protein.
Classic wrap + coffee combo
“Turkey Sausage & Egg Wake-Up Wrap and a small latte.”
Roughly 340–360 calories, ~20–22 g protein.
Very light breakfast
“Egg & Cheese Wake-Up Wrap and a small latte.”
Roughly 280–300 calories, ~14–16 g protein.
Simple and minimal
“Egg & Cheese on an English muffin and a black coffee.”
Roughly 340 calories, ~14 g protein.
Use any of these as your default Dunkin’ order and you’ll consistently get a higher-protein breakfast that stays under 500 calories, without giving up your morning Dunkin’ ritual.
