Starbucks can be healthy!
Being from Seattle, Starbucks is like a second home. I am obsessed with their coffee, and it is a part of my day I really look forward too! Many times I am on the go as well, going from one activity to the next, so I have to sometimes make healthy choices for food at Starbucks too! I actually think Starbucks is a great option if you need a healthy pre or post-workout meal. There are definitely some not-so-healthy options, so I have a lot of great resources on Starbucks orders, how to make them healthy, and my favorite ones! I am like an expert on the Starbucks menu becase I am always tyring to get the best tasting coffee for the least amount of calories! I am similar with their food items, and I will sometimes splurge and get some food there in addition to my drink! I have tried all their healthier food items, and I put together this list of the best healthy food at Starbucks, so you know you are getting a great meal with lots of protein and low in sugar!
My Favorite Low-Calorie Iced Starbucks Drinks for Summer (2024)
1: Spinach and Feta Wrap
Roasted tomatoes and spinach boost the flavor and the fiber in this egg white sandwich, which comes in a part-whole-wheat wrap that is miraculously crispy, not soggy. Feta cheese further boosts the flavor and adds some calcium and more protein, though it also contributes to the high sodium content of the sandwich, which has 35 percent of the daily value for sodium. If you grab a wrap for breakfast, be sure to cut back on sodium the rest of the day to keep your intake at a manageable level.
Cage-free egg whites are combined with spinach, feta cheese and sun-dried tomato cream cheese inside a whole-wheat wrap. -VEGETARIAN -HIGH-PROTEIN
290 calories, 5g sugar, 8g fat
2. Rolled & Steel-Cut Oatmeal
A blend of rolled and steel-cut whole-grain oats to customize any way you want with a selection of toppings: dried fruit, nut medley, brown sugar, agave or blueberries. -VEGETARIAN
160 calories, 0g sugar, 2.5g fat
3. Egg White & Roasted Red Pepper Sous Vide Egg Bites
These poppable egg bites boast 12 grams of protein, and save you the sky-high sodium levels in many of the egg sandwich and wrap options (clocking in at just 20% of the recommended daily intake). Monterey Jack cheese, spinach, fire-roasted red peppers and a touch of hot sauce add a burst of flavor with a bit of a kick.
4. Reduced-Fat Turkey Bacon and Egg White Sandwich
Another good pick for scratching that McMuffin-type-sandwich itch, this satisfying sandwich has a decent amount of protein (17 grams) and is low in calories (230), fairly low in saturated fat (2.5 grams, which is 12 percent of the daily value), and doesn’t totally break the bank when it comes to sodium (it has 23 percent of the daily value). But the little package packs a lot of flavor and textures, and you really don’t miss the fat in the reduced-fat turkey bacon, which is similar to Canadian bacon, and the cheese once it’s all sandwiched into the muffin.
Sizzling turkey bacon and cage-free egg whites paired with creamy, melted, reduced-fat white Cheddar cheese on a wheat English muffin. -HIGH-PROTEIN
230 calories, 2g sugar, 5g fat
5.Tomato Mozzarella Panini
Roasted tomatoes, mozzarella, spinach and basil pesto layered on toasted focaccia bread. -VEGETARIAN -HIGH-PROTEIN
360 calories, 2g sugar, 12g fat
6. Egg, Pesto & Mozzarella Sandwich
Fluffy, cage-free egg frittata with kale, basil pesto and mozzarella on a toasted Cheddar and onion bun. An herbaceous twist on a classic egg and cheese sandwich. -HIGH-PROTEIN -VEGETARIAN
390 calories, 1g sugar, 16g fat
7. Kale Mushroom Egg Bites
Chopped kale and portabella mushrooms delicately folded into cage-free eggs with Monterey Jack cheese and cooked using the French “sous vide” technique to create a velvety texture that’s full of flavor. – VEGETARIAN – HIGH-PROTEIN
8. Berry Trio Parfait
Nonfat vanilla yogurt combined with sliced strawberries, whole blueberries, raspberries and topped with a crisp honey-oat granola. – VEGETARIAN – HIGH-PROTEIN
240 calories, 25g sugar, 2.5g fat
9. Potato, Cheddar & Chive Bakes
A mixture of diced potatoes, Cheddar cheese, spinach and a touch of chives, mixed with cage-free eggs and baked until golden brown. – VEGETARIAN – HIGH-PROTEIN – CAGE-FREE
210 calories, 2g sugar, 13g fat
10. Bacon, Gouda & Egg Sandwich
Sizzling applewood-smoked bacon, Parmesan cage-free egg frittata and melted aged Gouda on an artisan roll. -HIGH-PROTEIN
360 calories, 2g sugar, 18g fat
Best Healthy Starbucks Options for Snacks that I Love!
I love a quick snack option too! Starbucks is really good for offering healthy snack options, so you don’t have to buy a full meal too! Some of my favorite snacks are:
- Hard-boiled eggs
– peanut butter pack with apple slices
- fresh fruit (starbucks usually has bananas!)
– Starbucks’s protein boxes (these aren’t too bad, but actually have a lot of calories for a “snack box”)
I also have a full list of healthy Starbucks iced drinks! Living in Florida, I usually order a cold brew coffee of some kind, and I have lots of tips to make the drinks lighter, but still taste amazing!
All of these food options and snacks have a great amount of protein and carbs, with lower fat, so they make a great pre-workout food option if you need something quick before your workout.
Tips for a great pre-workout food option:
Lean Protein for Sustained Energy
Choosing the right foods at Starbucks has been a game-changer for me, especially when it comes to maintaining my energy levels throughout the day. After discovering the Reduced-Fat Turkey Bacon and Egg White Sandwich, I realized I hit the jackpot. With its impressive 17 grams of protein, it’s not just a delight for the taste buds but a powerhouse for sustaining energy. The combination of protein-rich egg whites and reduced-fat turkey bacon makes it an undeniable champion for those mornings when I’m rushing out the door.
Believe me when I say, you’ll feel fuller for much longer, and those mid-morning cravings will become a thing of the past. And the best part? You’re not sacrificing flavor for nutrition. The whole ensemble, neatly tucked into a muffin, provides a satisfying texture and taste that doesn’t let you miss the fat one bit. It’s my go-to for ensuring I’m not just running on caffeine but have real, sustained energy to tackle my day.
Vegetarian Delights: Avocado Spread & More
I’ve always leaned towards a plant-based diet, so stumbling upon Starbucks’s avocado spread was a delightful surprise during one of my usual coffee runs. It epitomizes the joy of finding vegetarian options that don’t skimp on flavor or nutritional value. This spread, packed with healthy fats, became an instant favorite of mine, not just for its creamy texture but for its versatility. It pairs wonderfully with their whole-grain bagels and salads, making it a stellar choice for anyone looking to inject some plant-powered energy into their day. I found that the avocado spread isn’t just about indulging my preference for vegetarian food; it’s a testament to Starbucks’ commitment to catering to various dietary preferences. Whether you’re a longtime vegetarian or someone exploring healthier food choices, options like these demonstrate how simple changes can make a big difference in maintaining a healthy lifestyle, even during the busiest of days.
Not-So-Guilty Pleasures: Sweets & Snacks
I’ve learned over time that indulging in sweets and snacks doesn’t have to derail a healthy diet, especially with the options at Starbucks. When you’re eyeing something for that midday pick-me-up or a sweet finish to your meal, consider the smarter choices that cater to that sweet tooth without packing on the sugar. For instance, their protein-packed snack boxes or the rather portion-controlled desserts offer a guilt-free pleasure. I, for one, have found joy in balancing my sugar cravings with healthier alternatives – it’s like having the best of both worlds. Next time you find yourself at Starbucks, think about opting for these healthier snacks and sweet delights. They’ve become a staple in my own routine, ensuring I can still enjoy the little things without compromising my nutrition goals. Trust me, making these switches has been a game-changer for maintaining my energy levels and supporting a healthier lifestyle without feeling like I’m missing out.
Making the Drink Count: Healthy Beverage Tips
I’ve come to realize how important it is to make mindful choices at my favorite coffee shop, especially when it comes to drinks. It struck me one day, as I was about to order my usual, that I could opt for almond milk instead of whole milk. It was a small change, but my energy levels seemed to thank me for it. Let me tell you, switching to almond milk was a game changer. Not only did it taste great, but it also contributed to a healthier lifestyle without sacrificing the joy of my coffee order.
Next on my journey was to tackle the sweet tooth without going overboard on sugar content. I discovered sugar-free syrup and, honestly, it was the best choice I could have made. It allowed me to indulge in my sweet cravings without the guilt of added sugar. And for those days when I wanted something a bit stronger, I began opting for cold brews. Cold brews, with a splash of almond milk and a dash of sugar-free syrup, became my go-to drink. It was refreshing, delicious, and aligned perfectly with my goal of reducing my calorie intake without compromising on taste.
These healthier drink choices truly made a difference in my diet and overall health. Each time I made a better option at the coffee shop, I was taking a step towards balancing indulgence with nutrition. Not only did it help in managing my sugar intake better, but it also kept my energy levels steady throughout the day. It’s incredible how small changes can lead to significant benefits, and for me, these drink adjustments at Starbucks were a great place to start.
And when it comes to drinks, making simple swaps like choosing almond milk or a sugar-free syrup can majorly cut down on calorie and sugar intake. But here’s the kicker – it’s totally okay to treat yourself every now and then. Yes, even to that caramel macchiato. The key is moderation. A healthy lifestyle isn’t about restrictions; it’s about making choices that align with our health goals while still allowing us to enjoy the foods and drinks we love.
So next time you’re at Starbucks, remember that you hold the power to make choices that serve you well. Whether it’s opting for a breakfast sandwich with egg whites and whole-wheat wrap, or allowing yourself a mini egg bite as a treat, embrace the opportunity to sip smarter. After all, a balanced diet is the cornerstone of a happy, healthy life.