Low Calorie, High Protein Options at Dunkin' Donuts

October 2025 update

You can absolutely hit your macros at Dunkin’. Stick to muffin-based sandwiches, omelet bites, Wake-Up Wraps®, and simple coffees, then use a few tiny tweaks to keep calories down and protein up.

What “low-calorie, high-protein” means here

Low-calorie: ≲400–500 kcal for one item; ≲600–700 kcal for item + drink.
High-protein: ≥15 g protein per item; callouts where you can reach 20–30 g.
Numbers vary by store build—treat these as practical ranges, not lab values.

Quick Picks (best bets right now)

Egg & Cheese on English Muffin — ~340 kcal, ~14 g protein. Lightest classic sandwich that still satisfies.
Bacon, Egg & Cheese on English Muffin — ~420 kcal, ~20 g protein. Big flavour, controlled calories.
Turkey Sausage, Egg & Cheese on English Muffin — ~460 kcal, ~22 g protein. Heftier, still reasonable.
Egg & Cheese Wake-Up Wrap® — ~180 kcal, ~7 g protein (two wraps = ~360 kcal, ~14 g). Stack as needed.
Bacon & Cheddar Omelet Bites (2) — ~280 kcal, ~17 g protein. Great protein-per-bite.
Cold Brew or hot coffee (black) — ~0–5 kcal. Add a splash of milk if you like, keep it simple.

Power combo: Omelet Bites + black Cold Brew ≈ ~285 kcal and ~17 g protein. 🚀

Coffee strategy: keep the drink “quiet” ☕️

Start with black Cold Brew or hot coffee (near-zero kcal).
If you want creaminess, ask for a small splash of milk or unsweetened non-dairy.
Sweet tooth? Use the fewest syrup pumps or a zero-cal sweetener.
Watch add-ons like sweet creams and cold foams—they can add 150–300+ kcal fast.

Breakfast: What to order & how to tweak it

Simple rules

English muffin > croissant/bagel for major calorie savings.
Add an extra egg before adding more meat (cleaner protein).
If you choose sausage, drop cheese or sauce to balance macros.
Wake-Up Wraps® let you right-size breakfast: one for light, two for moderate.

Winning orders

Egg & Cheese on English Muffin + black Cold Brew → ~345 kcal; ~14 g protein (plus ~0–20 kcal for a milk splash).
Bacon, Egg & Cheese on English Muffin + hot coffee (light milk) → ~420–440 kcal; ~20 g protein.
Two Egg & Cheese Wake-Up Wraps + unsweetened iced coffee → ~360–380 kcal; ~14 g protein.
Bacon & Cheddar Omelet Bites + small Cold Brew → ~285 kcal; ~17 g protein.

Lunch & anytime savoury

Turkey Sausage on English Muffin is the macro-friendly anchor when you want something more substantial.
If grilled/simple egg options are available, choose no mayo/aioli and one cheese slice max.
Add Omelet Bites as a “protein side” when your main is light.

Smart customization playbook (use at the counter) 🛠️

“Swap that to an English muffin, please.”
“Add one extra egg, no extra meat.”
“Hold the cheese/sauce” if choosing sausage.
“Coffee black with a small splash of milk.”
“Two Wake-Up Wraps today.” (Portion control without calorie creep.)

Sample low-cal, high-protein combos

A) Light breakfast (~280–320 kcal; ~17 g protein)

Bacon & Cheddar Omelet Bites (2) + small Cold Brew (black).

B) Macro-balanced breakfast (~420–440 kcal; ~20 g protein)

Bacon, Egg & Cheese on English Muffin + small hot coffee (splash milk).

C) Satisfying lunch (~460–520 kcal; ~22 g protein)

Turkey Sausage, Egg & Cheese on English Muffin + small Cold Brew (black).

D) Snack-able stack (~360–380 kcal; ~14 g protein)

Two Egg & Cheese Wake-Up Wraps + unsweetened iced coffee.

Pitfalls to watch (calories add up fast) ⚠️

Croissant/bagel builds push sandwiches 100–250 kcal higher with similar protein.
Sausage + cheese + sauce can sneak you into the 560–900 kcal zone quickly.
Dessert-style drinks (foams, whipped toppings, extra pumps) often out-calorie the food.

One-week plug-and-play plan

Mon: Egg & Cheese on English Muffin + black Cold Brew.
Tue: Omelet Bites + hot coffee (splash milk).
Wed: Two Egg & Cheese Wake-Up Wraps + unsweetened iced coffee.
Thu: Turkey Sausage on English Muffin + black Cold Brew.
Fri: Bacon, Egg & Cheese on English Muffin + black coffee.
Sat: Omelet Bites + Cold Brew for a light start.
Sun: Egg & Cheese on English Muffin + fruit at home; black coffee.

Drive-thru scripts (steal these) 🎤

“Hi! Bacon, Egg & Cheese on an English muffin, no sauce, and a small Cold Brew black.”
“Can I do two Egg & Cheese Wake-Up Wraps and an iced coffee, unsweetened?”
“I’ll take Omelet Bites and a hot coffee with just a splash of milk.”
“Turkey Sausage, Egg & Cheese on an English muffin—hold the cheese, please.”

Bottom line

Keep it simple: muffin-based sandwiches, Wake-Up Wraps®, Omelet Bites, and quiet coffees. Mix and match those pillars and you’ll consistently land 15–25 g protein while keeping calories in check—no problems, no fuss, just macros that work. 💥

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