Starbucks is great for many things. Their drink menu is vast and highly customizable, each location has friendly, hard-working baristas that can whip up your coffee at the speed of light, you can pretty much guarantee a solid cup of coffee at every corner of the globe with over 35,000 locations worldwide, and, to top it all off, every cafe has delicious food to round out your breakfast experience. In fact, this is why we decided to take a closer look at the Starbucks breakfast menu to see what they have to offer.
If you’re in a hurry and want to swing through your closest Starbucks for a coffee and breakfast, you’ll have a wide range of items to choose from. They have everything from breakfast sandwiches, wraps, protein boxes, egg bites, bagels, bread, donuts, and protein bars. However, even though all of these items are relatively quick and affordable, some are much healthier than others.
To learn more about some of the better-for-you breakfast options at Starbucks, we spoke with two dietitians, who are also members of our Expert Medical Board: Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert and Wall Street Journal bestselling author of The Family Immunity Cookbook, and Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. Read on to see what their suggestions are for the healthiest options you can find on the Starbucks breakfast menu. Then, check out The #1 Worst Coffee Order To Make at a Coffee Shop, Says Dietitian.
“As a dietitian, the Spinach, Feta and Egg White Wrap is my go to breakfast choice when I am on the road or need a quick breakfast option,” says Amidor.
“Nestled in a whole wheat wrap, the egg whites, spinach, feta cheese, and tomatoes add flavor and provide 20 grams of protein,” says Goodson. “This breakfast comes in right at 300 calories, so it is a great option for those looking for something lighter, but filling.”
When looking for something off of the Starbucks breakfast menu that is on the sweeter side, try the Rolled & Steel Cut Oatmeal.
“This Starbucks oatmeal is made with dried fruit, nuts, and brown sugar, and it provides 410 calories, 12 grams of fat, 7 grams of fiber, and 8 grams of protein,” says Amidor. “It’s a warming breakfast filled with cholesterol-lowering fiber and one that will help keep you satisfied.”
If you’re needing to cut back on the added sugar a bit, the nice thing about this oatmeal is that the toppings are served separately. This way, you can always opt out of the dried fruit or brown sugar.
The Starbucks oatmeal mentioned above is certainly delicious and fiber-packed, but Goodson suggests rounding out your breakfast even further and adding the Egg White & Roasted Bell Pepper Sous Vide Egg Bites.
“Packed with protein and fiber, a breakfast of oatmeal and egg bites will jumpstart your day in the right direction,” says Goodson. “The protein from the eggs and fiber from the oatmeal will help you get full faster and stay satisfied until lunch time, because both help stabilize your blood sugar.”
This is another item off of the Starbucks breakfast menu that both of our dietitians recommend.
“This breakfast sandwich is made with turkey bacon, egg whites, and cheddar cheese on a wheat English muffin,” says Amidor. “Calories are within a reasonable limit for breakfast, as is the saturated fat and sodium—and sodium tends to be very high in most quick service restaurants.”
“It’s lower in fat but packs in 17 grams of protein, making it a win, especially because it’s also on a whole grain bun with 3 grams of fiber,” says Goodson.