5 of Atlanta's healthiest breakfast sandwiches

There's no shortage of delicious breakfast spots in metro Atlanta when you're on the hunt for something scattered, smothered and covered. But finding something that won't derail your diet for the day can be a little trickier.

Not to mention that crafting a healthy breakfast is a bit of an art. Low-calorie is important, sure, but it also requires the right mix of complex carbs, fiber and protein to keep you full, satisfied and alert until lunch. Luckily, these breakfast sandwiches and wraps make it a little easier to get the good stuff you need bright and early.

Loaded Breakfast Burrito - Cafe Sunflower

2140 Peachtree Road, Atlanta, www.cafesunflower.com

With words like "loaded" in the name, it's hard to believe that a breakfast burrito, or any kind of burrito really, could be good for you. But Cafe Sunflower's Loaded Breakfast Burrito is just that. Filled with tofu, avocado, black beans, bell peppers, onions and vegan cheese, and wrapped in a spinach tortilla, you'll get almost half of your daily dose of protein, plenty of fiber and other good-for-you nutrients like vitamin C, all without sacrificing that hearty, South-of-the-border taste. The Loaded Breakfast Burrito does come with home fries and a dollop of vegan sour cream, but if you're looking to save on calories, it's just as delicious without them.

Turkey Sausage, Egg White and Spinach Breakfast Power Sandwich - Panera

Multiple locations, www.panerabread.com

If you're looking for a quick and healthy mid-week power breakfast, stop into Panera and order the Turkey Sausage, Egg White and Spinach sandwich. The turkey sausage is cooked into the egg whites and served with fresh tomatoes, spinach and Vermont white cheddar on a baked, sprouted grain bagel flat. The whole delectable thing comes in at around 390 calories. Plus, you're getting a whopping 17 grams of protein and three grams of fiber to keep you feeling full and satisfied. You can cut back on the fat content by opting for no cheese. Just keep in mind that it reduces the amount of protein you're getting, too, by about five to seven grams.

Have-It-Your-Way Breakfast Sandwich – Radial Cafe

1530 DeKalb Ave. NE, Atlanta, www.radial.us

If you're in the Candler Park area, head to Radial Café for one of their build-your-own breakfast sandwiches. While the menu does offer your standard biscuit, you can choose for a bagel or English muffin, and load it up with diet-friendly veggie sausage, cage-free eggs, tomatoes and sprouts.

Radial Café prides itself on thinking and acting green, and that's reflected in their farm-to-table, veggie-friendly menu options. They source their food locally, which means it lands on your plate at the peak of freshness. And the closer to home and season your food, the more nutritional bang for your caloric buck.

Egg White Flatbread – Dunkin' Donuts

Multiple locations, www.dunkindonuts.com

Yes, Dunkin' Donuts has a few menu items that may not be your best bet for eating healthy. But you can make an exception for the Egg White Flatbread – especially if you're in a rush on a Monday morning. The veggie egg white omelet is served inside a warm, toasted multigrain flatbread with a slice of white cheddar cheese. It only sets you back about 320 calories, and you're also getting 17 grams of protein, four grams of fiber and 25 percent of your daily value of calcium.

The Protein Wrap – Egg Harbor Cafe

Multiple locations, www.eggharborcafe.com

The Protein Wrap at Egg Harbor Café definitely lives up to its name. Loaded to the brim with three scrambled egg whites, a quinoa patty, walnuts, black beans, sunflower, chia and hemp seeds, red pepper, onions, avocado, tomato, spinach and mozzarella cheese, this mighty wrap comes complete with all the essentials that make up a healthy morning meal, not to mention fiber, antioxidants, healthy fats and omega-3s. Served with a side of fresh fruit and homemade Egg Harbor salsa. You can order up one of these at any of their Buckhead, Johns Creek or Sandy Springs locations.