The 4 Best Healthy Breakfast Items at Starbucks

Maybe you hit snooze one (or three) more times than you intended. Maybe your Instacart order is a few days late and you’re out of eggs and oatmeal. Or maybe you’re at the airport at dawn to catch a flight and your stomach is growling.

Of course, you can skip breakfast. But as science has proven, this Increased desire Not only can it reduce anxiety and stress throughout the day, it can also reduce calorie burn, slow down brain function, affect the quality of sleep, and over time, in extreme cases, spike your risk of nutritional deficiencies and eating disorders.

Instead, nutritionists wholeheartedly recommend grabbing breakfast on-the-go, with solid options everywhere from McDonald’s to Subway to Starbucks. Perhaps the best option to stop by?

“Starbucks is my favorite place to get breakfast when I’m traveling,” he reveals. Lauren Harris Pincus, MS, RDNFounder of Nutrition Starring YOU Easy recipes for people with prediabetes“They offer great options for starting your day off right with nutritious foods like protein, whole grains and produce.”

Homemade “is always better,” he said. Frances Largeman Ross, RDNShe is a nutritionist based in Dobbs Ferry, New York. Everyday snack trayit’s fresh, it’s free of additives and preservatives, you know exactly what’s in it, and it’s much more affordable. However, skipping breakfast altogether, or drinking coffee and calling it “breakfast,” could be damaging to your health in the long run.

“No meal or food choice stands in a vacuum,” Harris-Pincus asserts. “We need to consider how these meals contribute to our overall diet and lifestyle. Rather than skipping breakfast altogether, choose one of these options. Meals that include protein, produce and fiber all provide important nutrients.”

Many coffee shops admit to only serving baked goods for breakfast. Molly Bremer, MS, RDThe Washington, DC-based registered dietitian and founder of Mosaic Nutrition, a private virtual nutrition counseling practice, particularly loves the variety of Starbucks’ morning menu.

“There’s a wide variety of foods, from breakfast sandwiches, wraps and egg bites to oatmeal, yogurt and baked goods,” Bremmer says. And as a mom, Largeman-Ross loves the fact that Starbucks has options to please vegans and meat eaters alike. and A person with strong likes and dislikes.

We asked a panel of nutritionists to choose the best, and these were the four that made the cut:

1. Spinach, Feta and Cage-Free Egg White Wrap

Harris Pincus chose the wrap as her “favorite Starbucks breakfast.” She gave it the highest rating because it’s 290 calories, has 20 grams of protein, and keeps you fuller for longer.

“It’s packed with vegetables and whole grains, making it a great vegetarian meal on the go. Pair it with a banana or other fruit for a delicious plant-based meal,” she recommends.

Just to be clear, egg whites are a strong source of protein. But the majority of the nutrients (vitamins B12 and D, choline) are in the egg yolk. So if you’re at home and have control over your breakfast sandwich, you can throw some or all of the egg yolk into the mix. Yes, even those with high cholesterol can do so. (Be sure to consult your doctor for personalized recommendations.)
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2. Egg and Cheddar Protein Box

Largeman Ross swears by this protein box because it offers variety that keeps him from getting bored and covers a wide range of nutritional needs in one easy-to-eat on-the-go package. Each box contains two boiled eggs, tart apple slices, a handful of grapes, a slice of white cheddar cheese, a slice of multigrain bread, and Justin’s Honey Peanut Butter (Largeman Ross likes to slather it on apple slices).

“This mini snack tray has 22 grams of protein and 5 grams of fiber, which is not inconsiderable,” Largeman-Roth says.

3. Rolled and Steel Cut Oatmeal with Blueberries

If you don’t like eggs or prefer a more plant-based diet, this steel-cut oatmeal is the perfect choice. Optional toppings include nut medley, berries, agave, dried fruit, and brown sugar. (Berries, nut medley, and agave are included in the nutritional information above.)

Bremmer enjoyed this dish during a recent trip to Los Angeles and says, “It’s a great breakfast option. The oatmeal and fruit add fiber, the nuts add protein, and the brown sugar and agave syrup add a tasty, convenient carbohydrate boost.”

This healthy Starbucks breakfast has less protein than other options, so if you want to add a bit more protein, Harris Pincus recommends adding a tall 12-ounce latte with whole milk, which will provide about 9 grams of protein. 7 The amount of protein will vary depending on the type and size of milk you choose.

4. Kale and mushroom sous vide egg rolls

Three nutritionists we spoke to raved about these egg bites. Each one has 15 grams of protein and a moderate amount of sodium (340 milligrams). They’re also gluten-free, making them a safe bet for those on that habit (though keep in mind that Starbucks’ kitchens aren’t entirely gluten-free, so there’s a chance of cross-contamination).

Given the quality and convenience that makes it a favorite for many, it’s no wonder copycats abound, including products sold at Trader Joe’s, Costco, Aldi, and other major supermarkets. If you’d like to try making it at home, these Roasted Red Pepper and Spinach Egg Bites are tastier than Starbucks’ version.

“Many of my customers love Starbucks Egg Bites, which are small, tasty, protein-packed mini egg soufflés that also contain some fat but minimal carbs,” Bremmer says.

So when Bremer orders her sous-vide egg dish, she’ll add a banana, a croissant from the bread bin, or a slice of her favorite: iced lemon loaf.

How to choose a healthy fast food breakfast

You’d be “very satisfied” if you went to Starbucks every day and ordered one of these dishes, Largeman-Ross says, “but you’d be paying an extra $5 to $10 per day, depending on what other items you order. If you’re on a budget, it’s totally fine to get breakfast at Starbucks two or three times a week.”

Plan your visit to Starbucks to be “occasionally” rather than “every day,” and when you get there, don’t get overwhelmed by the hustle and bustle, efficient service, and busy mornings. It’s easy to over-order, especially when using an app. (“I did it too!” Bremmer admits.) So before you open the app, head to the counter, or walk up to the drive-thru ordering mic, plan your trip.

What to look for

Harris Pincus advises her clients to eat a diet that includes protein, produce, fiber-rich carbohydrates, and heart-healthy fats — a combination that can be hard to find at a fast-food or coffee shop breakfast, but as Starbucks’ healthy breakfast proves, it’s not impossible.

Specific nutritional stats vary depending on the individual and their activity level that day, but as a general range, Largeman-Ross and Harris-Pincus recommend the following for breakfast:

• 300-600 calories
• Over 15 Grams of Protein
• 3 grams or more of dietary fiber

What to limit

As we’ve said, you don’t need to worry too much about one meal out of the tens of thousands you’ll eat in your lifetime. That said, you should be wary of high added sugars. Starbucks bakery products, in particular, often contain more than 30 grams of sugar, which could exceed your daily intake. For reference, the American Heart Association recommends that men limit their daily intake of added sugars to 36 teaspoons and women to 25 teaspoons. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10 percent of your daily calories, which is about 50 grams for a 2,000-calorie diet.

Where possible, you should also limit your intake of processed meats such as ham, bacon and sausages, as eating too much of them can increase the risk of chronic inflammation.

Conclusion

Starbucks has a wide variety of healthy breakfast options on its menu. Whether you like sweet or savory, or are looking for something vegan or gluten-free, you’ll find a balanced breakfast at Starbucks. Make sure to choose something that’s packed with protein and fiber to keep you satisfied. If you can limit added sugars and sodium, even better.