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8 Healthiest Starbucks Orders, According to a Dietitian

These healthy meals will keep you feeling full all morning long!

Craving a hot sandwich and a cup of coffee? Looking for a breakfast that you can easily grab-and-go that won't totally ruin your health goals? While the Starbucks menu does have a few drinks that are incredibly high in added sugars, this popular coffee chain has quite a few healthy items on the menu that will have you starting your day off right! So if you're on the hunt for a filling breakfast and or lunch, we listed off healthy Starbucks orders you can easily grab next time you need a quick meal.

In order to determine the most-filling meals to order at your favorite coffee chain, we spoke with Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook, to determine eight healthy Starbucks orders you can easily grab-and-go. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.


Classic Oatmeal, Egg White & Roasted Bell Pepper Sous Vide Egg Bites, and Black Coffee with a Splash of 2% milk.

starbucks oatmeal and eggs
Courtesy of Starbucks
per 1 meal: 335 calories, 10.5 g fat (5.5 g saturated fat), 605 mg sodium, 39 g carbs (4 g fiber, 3 g sugar), 18 g protein

"Packed with protein and fiber, this breakfast will jumpstart your day in the right direction! The protein from the eggs and fiber from the oatmeal will help you get full faster and stay satisfied until lunchtime because both help stabilize your blood sugar," says Goodson.

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Reduced-Fat Turkey Bacon & Cage-Free Egg White Sandwich and a Tall Latte

turkey bacon egg sandwich
Courtesy of Starbucks
per 1 meal: 380 calories, 11 g fat (6 g saturated fat), 685 mg sodium, 43 g carbs (3 g fiber, 16 g sugar), 27 g protein

"Lower in fat, but packing 17 grams of protein, this breakfast sandwich is a win because it's on a whole grain bun with 3 grams of fiber," says Goodson. "Paired with a tall latte providing calcium, vitamin D, and 9 essential nutrients, this breakfast is sure to satisfy!"

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Spinach, Feta & Cage-Free Egg White Wrap and a Hot Tea

spinach feta egg wrap
Courtesy of Starbucks
per 1 meal: 290 calories, 9 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein

"Nestled in a whole wheat wrap, egg whites, spinach, feta cheese, and tomatoes add flavor and provide 20 grams of protein," says Goodson. "Paired with a hot tea and splash of milk, this breakfast comes in right at 300 calories so a great option for those looking for something lighter, but filling!"

Before you order, make sure to avoid these 25 Mistakes You're Making at Starbucks.


Strawberry Overnight Grains and a Tall Skinny Latte (Flavor of choice)

strawberry overnight grains
Courtesy of Starbucks
per 1 meal: 500 calories, 21 g fat (13.5 g saturated fat), 140 mg sodium, 63 g carbs (4 g fiber, 47 g sugar), 14 g protein

"With 5 grams of protein and 4 grams of fiber, this breakfast boasts of so many delicious and healthy ingredients: oatmeal, quinoa and chia seeds, plus shaved coconut, strawberries, and toasted almonds," says Goodson. "A skinny latte (flavor of your choice as skinny is sugar-free syrup), adds [about] an extra 10 grams of protein, calcium and vitamin D to jumpstart your morning!"

The calories for this meal accounts for a Tall (12 oz.) Starbucks Blonde Vanilla Latte made with 2% milk.


Cheese and Fruit Protein Box and Black Iced Tea, unsweetened

cheese fruit protein
Courtesy of Starbucks
per 1 meal: 470 calories, 28 g fat (16 g saturated fat), 770 mg sodium, 37 g carbs (3 g fiber, 17 g sugar), 20 g protein

"With a perfect blend of carbohydrates, protein, and fat, this protein box will satisfy your hunger and your tastebuds," says Goodson. "The protein will help you stay satisfied, the tea will hydrate you without added calories and you get three food groups (fruit, dairy, and whole grains)!"

Here are 30 Secrets Starbucks Employees Wish You Knew.


Grilled Chicken and Hummus Protein Box and Green Tea, unsweetened

grilled chicken and hummus box
Courtesy of Starbucks
per 1 meal: 300 calories, 9 g fat (2 g saturated fat), 780 mg sodium, 32 g carbs (7 g fiber, 6 g sugar), 22 g protein

"With just 300 calories, this protein box packs 22 grams of protein, 7 grams of fiber, plus veggies! Paired with a midday pick-me-up, antioxidant-rich green tea, this meal will help you power through the rest of the day well-fueled," says Goodson.


Tomato & Mozzarella Sandwich and a Tall Skinny Latte

tomato mozzarella sandwich
Courtesy of Starbucks
per 1 meal: 520 calories, 20 g fat (9.5 g saturated fat), 905 mg sodium, 57 g carbs (3 g fiber, 16 g sugar), 28 g protein

"The only sandwich under 400 calories at Starbucks, the Tomato & Mozzarella one boasts of spinach, roasted tomatoes and 18 grams of protein for a satisfying lunch," says Goodson. "Paired with a tall, non-fat, skinny latte, this is the perfect lunch to warm up with at right around 500 calories."


Chicken & Quinoa Protein Bowl with Black Beans and Greens and a Cold Brew Coffee with Milk

chicken quinoa protein bowl
Courtesy of Starbucks
per 1 meal: 425 calories, 17 g fat (3 g saturated fat), 1045 mg sodium, 42 g carbs (9 g fiber, 11 g sugar), 27 g protein

"With 27 grams of protein and 9 grams of fiber, all under 500 calories, this bowl contains nutrient-rich ingredients [like] veggies, quinoa, and black beans," says Goodson. "The coffee adds a little burst to help you get through the afternoon without too many calories!"

Now that you know the healthy Starbucks orders to grab, here are The 12 Worst Drinks at Starbucks to avoid.

Kiersten Hickman
Kiersten Hickman is a freelance health and nutrition journalist. Read more about Kiersten