Finding healthy options at coffee shops can be difficult when you’re on the go, but Starbucks offers several good-for-you menu items.
Some snacks and sandwiches are made with healthy ingredients like eggs, cheese, and fruit that can keep you full and nourished until your next meal, while other menu items are good for people following certain dietary patterns, such as plant-based and low-carb diets.
Here are my top 10 choices, as a registered dietitian.
The spinach, feta, and egg white wrap is high in protein yet low in fat. Some people need to limit cholesterol-rich foods, like egg yolks, such as those with familial hypercholesterolemia. This genetic condition causes high levels of low-density lipoprotein (LDL) cholesterol.
The wrap provides 20 grams of protein and contains just 8 grams of fat and 290 calories. For a more complete meal, pair it with a fresh piece of fruit high in fiber. Fiber helps you feel full after eating, which can make your meal more satiating.
One serving of the spinach, feta, and egg white wrap has the following nutrients:
- Calories: 290
- Protein: 20 g
- Fat: 8 g
- Carbohydrates: 34 g
- Fiber: 3 g
- Sugar: 5 g
- Sodium: 840 mg, or 36.5% of the DV
The eggs and cheddar protein box contains two cage-free hard-boiled eggs, sliced apples, grapes, white cheddar cheese, multigrain muesli bread, and honey peanut butter.
Eating these high-protein foods can help you feel full and provide your body with amino acids. Amino acids help build muscle, maintain bone health, and perform many other vital processes.
The grapes and apple slices are high in nutrients like vitamin C, which plays a role in immune health and functions as a powerful antioxidant. Antioxidants protect cells against damage.
One eggs and cheddar protein box offers the following nutrients:
- Calories: 460
- Protein: 22 g
- Fat: 24 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Sugar: 21 g
- Sodium: 450 mg, or 19.5% of the DV
Made with three types of salty cheese, tart apple slices, sweet grapes, and crunchy olive oil and sea salt crackers, this protein box covers all of your flavor and texture bases.
Diets high in dairy products, like cheese, can improve bone health. They may increase bone mineral density and reduce fracture risk in adults and children.
One cheese and fruit protein box offers the following nutrients:
- Calories: 470
- Protein: 20 g
- Fat: 28 g
- Carbohydrates: 37 g
- Fiber: 3 g
- Sugar: 17 g
- Sodium: 770 mg, or 33.4% of the DV
Starbucks’ potato, cheddar, and chive bakes are low-calorie, made with eggs, cottage cheese, and cheddar cheese, all of which are high in protein. You can pair it with a piece of fresh fruit or pre-made fruit salad to increase the fiber content.
One serving of the potato, cheddar, and chive bakes contains the following nutrients:
- Calories: 210
- Protein: 12 g
- Fat: 13 g
- Carbohydrates: 11 g
- Fiber: 0 g
- Sugar: 2 g
- Sodium: 410 mg, or 17.8% of the DV
Starbucks offers customizable oatmeal that you can enjoy as a nutritious, filling breakfast. Eating oats can improve the nutritional quality of your diet and lower heart disease risk factors, such as LDL cholesterol.
Some of the oatmeal additives offered at Starbucks are high in added sugars. You can customize your oatmeal with fresh blueberries and mixed nuts so that it is higher in protein and fiber.
You can also add milk or non-dairy milk and sweeteners like agave and a zero-calorie stevia-based sweetener.
One serving of plain rolled and steel-cut oatmeal contains the following nutrients:
- Calories: 160
- Protein: 5 g
- Fat: 2.5 g
- Carbohydrates: 28 g
- Fiber: 7 g
- Sugar: 0 g
- Sodium: 125 mg, or 5% of the DV
Starbucks’ egg white and roasted red pepper egg bites can satisfy your hunger while helping you hit your nutrition goals. They are high in protein and low in calories and carbohydrates, which can aid weight loss and management.
You can enjoy them on their own as a filling snack or pair them with oatmeal, bagels, or fruit salad to boost their protein content.
One serving of the egg white and roasted red pepper egg bites has the following nutrients:
- Calories: 170
- Protein: 12 g
- Fat: 8 g
- Carbohydrates: 11 g
- Fiber: 0 g
- Sugar: 3 g
- Sodium: 470 mg, or 20.4% of the DV
The tomato and mozzarella on focaccia is a protein-rich option for vegetarians. It is high in carbohydrates, but the protein content can reduce its effect on your blood sugar. Protein slows digestion, which slows the release of sugar into the bloodstream.
Pairing carbohydrate-rich foods with high-protein ones can help manage blood sugar for those with prediabetes and diabetes.
One tomato and mozzarella on focaccia has the following nutrients:
- Calories: 360
- Protein: 15 g
- Fat: 12 g
- Carbohydrates: 47 g
- Fiber: 1 g
- Sugar: 2 g
- Sodium: 590, or 25.6% of the DV
The egg, pesto, and mozzarella sandwich can help satisfy you until your next meal or snack. Mozzarella is rich in protein and calcium, which helps build and strengthen bones.
One egg, pesto, and mozzarella sandwich offers the following nutrients:
- Calories: 390
- Protein: 21 g
- Fat: 16 g
- Carbohydrates: 36 g
- Fiber: 2 g
- Sugar: 1 g
- Sodium: 790 mg, or 34.3% of the DV
