Starbucks is known for its quick service and fun seasonal lattes, like pumpkin spiced in the fall and caramel brulee in the winter. With over 35,000 locations worldwide, it’s a popular spot for an early morning pick-me-up, plus an array of warm breakfast and pastry items. They have plenty of quick breakfast options to choose from, but like all quick-serve restaurants, some are healthier than others.
As a Registered Dietitian, I’m taking a deep dive into the Starbucks menu and sharing my top breakfast items to choose for a healthy start to your day plus tips for your morning coffee order!
1. Turkey Bacon, Cheddar, and Egg White Sandwich
This Turkey Bacon and Egg White breakfast sandwich provides a healthy balance of carbohydrates and protein. It’s low in saturated fat compared to many typical breakfast sandwiches. The whole wheat english muffin also provides 3 g of filling fiber. All of these characteristics make this a healthy choice for a quick breakfast that can help keep you full and satisfied without packing on excessive calories or sugar.
- 230 calories
- 5 g of fat (2.5 g saturated fat)
- 28 g carbohydrates (3 g fiber, 2 g sugar)
- 17 g protein
2. Spinach, Feta, and Egg White Wrap
Another protein packed breakfast option is the Spinach, Feta, and Egg White Wrap. The egg whites keep this breakfast item low in saturated fat, yet high in protein to help keep you full. The whole wheat wrap also provides 3 g of fiber, which can help manage blood sugar and also help you feel satiated.
- 290 calories
- 8 g of fat (3.5 g saturated fat)
- 34 g carbohydrates (3 g fiber, 5 g sugar)
- 20 g protein
3. Egg, Pesto, & Mozzarella Sandwich
A newer addition to the Starbucks breakfast menu is the Egg, Pesto, and Mozzarella sandwich. With just under 400 calories and 21 g of protein, this flavorful breakfast sandwich will keep you full all morning. The whole egg is a good source of vitamin B12, which can help combat fatigue, and vitamin B2 (Riboflavin), which acts as an antioxidant fighting damaging particles in the body.
- 390 calories
- 16 g of fat (6 g saturated fat)
- 36 g carbohydrates (2 g fiber, 1 g sugar)
- 21 g protein
4. Egg White & Roasted Red Pepper Egg Bites
If you’re looking for a quick and light breakfast option, Starbucks’ Egg White and Roasted Red Pepper Egg Bites are low in calories but also provide adequate protein and fat to help you feel satisfied. Pair these egg bites with the Rolled & Steel-Cut Oatmeal for a more filling meal with 4 g of dietary fiber.
- 170 calories
- 8 g of fat (5 g saturated fat)
- 11 g carbohydrates (0 g fiber, 3 g sugar)
- 12 g protein
5. Kale & Mushroom Egg Bites
Another egg bite option is the Kale & Mushroom Egg Bites. This breakfast item includes whole eggs so you’ll get a little more protein and fat compared to egg whites alone, which may help keep you fuller longer and provide your body with essential nutrients.
- 230 calories
- 14 g of fat (9 g saturated fat)
- 11 g carbohydrates (2 g fiber, 1 g sugar)
- 15 g protein
6. Potato, Cheddar & Chive Bakes
The combination of potatoes, eggs, and cottage cheese in the Potato, Cheddar & Chive Bakes provide a healthy combination of protein, carbs, and fat. Pair this with the Starbucks Oatmeal for a healthy dose of fiber to help keep you fuller for longer.
- 210 calories
- 13 g of fat (7 g saturated fat)
- 11 g carbohydrates (0 g fiber, 2 g sugar)
- 12 g protein
7. Rolled & Steel-Cut Oatmeal
A classic cozy morning meal, the Rolled & Steel-Cut Oatmeal stands out from the other breakfast sandwich items. It has 4 g of filling fiber and is low in fat. Pair this with one of the egg bite breakfast options for extra protein to fuel your morning.
- 160 calories
- 2.5 g of fat (.5 g saturated fat)
- 28 g carbohydrates (4 g fiber, 0 g sugar)
- 5 g protein
8. Egg & Cheddar Protein Box
If you’re looking for something a little different than the classic egg sandwich or oatmeal, try the Egg & Cheddar Protein Box. It’s like a breakfast snack box where you can munch on a variety of items like fruit, cheese, and multigrain bread. This is a filling option that you can easily snack on all morning. It provides 22 g of protein, and although the sugar may look high, most of it is coming from naturally occurring sugar in the apple and grapes.
- 460 calories
- 24 g of fat (7 g saturated fat)
- 40 g carbohydrates (5 g fiber, 21 g sugar)
- 22 g protein
Healthier Starbucks Coffee Order Tips
It wouldn’t be a trip to Starbucks without a hot coffee or latte in hand. There are plenty of fun and seasonal latte options but most of them pack on unnecessary added sugar that can spike your blood sugar and then cause a crash a few hours later leaving you feeling sluggish and craving more sugar.
To avoid the sugar crash, choose options like a cappuccino, cafe latte, or flat white, which contain only espresso and milk. If you’re craving a fun flavored latte, here are some tips to keep the calories and sugar in check:
- Customize the drink to reduce the number of pumps of syrup.
- Opt for a nonfat milk or a dairy-free option like almond or coconut.
- Skip the toppings like whipped cream or sprinkles.