You’ve heard the old aphorism: Breakfast is the most important meal of the day. If the message is so catchy and cliche, why would you ignore it? We’re sure you can think of plenty of reasons: You hit snooze one too many times and were running late, or perhaps you forgot to stock up on eggs and oatmeal.
Since you’re already planning your morning Starbucks run (because, hey, there’s always time for coffee) we’ve put together a list of the java joint’s healthiest hot breakfast items. The majority of these picks help you start your day with protein, healthy fats, and fiber—three key macronutrients to trimming excess weight and warding off hunger—while the other offerings provide a low-cal caffeine and antioxidant boost. Find out which items you should wake up to below, and if you’re still considering avoiding a morning meal, read up on these 21 Things That Happen to Your Body When You Skip Breakfast.
Reduced-Fat Turkey Bacon & Cage Free Egg White Breakfast Sandwich
Did someone say “bacon?” With lean turkey bacon and fluffy egg whites, this slimming sandwich manages to serve up a whopping 18 grams of protein to help maintain your muscles and boost your metabolism bright and early.
“The oatmeal is a sure pick and something that’s easy to grab on-the-go. I love oatmeal because it’s filling and has heart-healthy fiber that’s also good for promoting healthy digestion,” Isabel Smith, MS RD CDN, founder Isabel Smith Nutrition tells us in 28 Starbucks Items that Diet Experts Love. Instead of reaching for sugary add-ons, Smith suggests topping your warm bowl of oats with almonds or a sliced banana.
Hearty Blueberry Oatmeal
Although this oatmeal option has more sugar than the classic, we’re giving it the go because it’s sweetened with wholesome ingredients such as dried figs, dried cranberries, fresh blueberries, and organic agave nectar syrup (but for less sugar, skip the agave drizzle altogether). Plus, it packs in an extra gram of heart-healthy fiber yet remains low in calories.
Emperor’s Cloud and Mist Green Tea
This mystical-sounding tea may boast zeros across the nutritional board, but it’s a total overachiever in the antioxidant department. Whether or not the leaves are cultivated at a lofty 3,500 feet above ground (in Starbucks’ case, they are), green tea is rife with the almighty catechin EGCG—which has been proven to seriously boost metabolism and spur weight loss.
You need to pair your filling bowl of oatmeal with a cup of caffeine, right? The reduced-fat cappuccino is one of the slimmest offerings with zero added sugars on the Sbux beverage menu.
Sous Vide Egg Bites: Egg White & Red Pepper
The French sous vide technique lends protein-rich egg whites a velvety texture while the spinach, roasted red peppers, and Monterey Jack cheese add a boatload of flavor. For just 170 calories and an impressive 13 grams of protein, how can you go wrong?
Certified Gluten-Free Breakfast Sandwich
Going gluten-free should only be a priority if you suffer from celiac disease. But even if you’re intolerant to grains, that doesn’t mean you must avoid hearty sandwiches altogether. Starbucks’ gluten-free sandwich is certified for a reason: The bun is made with ingredients such as golden millet seeds, flax seeds, and quinoa, and the prep meticulously prevents cross-contamination so you can enjoy this sandwich worry-free.
Spinach, Feta & Cage Free Egg White Breakfast Wrap
“I love starting my day with veggies and lean protein, and this wrap is just what I need! It contains the perfect balance of filling protein along with whole grains to give me a natural energy boost. And the fiber in the wrap keeps me full for hours, helping to prevent those mid-morning sweet cravings,” Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies tells us in 28 Starbucks Items that Diet Experts Love.
Rev Up Wellness Brewed Tea
Getting over a nagging cold or trying to avoid one during those frigid winter months? Warm up with this floral, steamy infusion of antioxidant-packed black tea, apple, marigold petals, green tea, and oolong tea—a brew that made our list of Top 5 Best Teas for Weight Loss.
Seared Steak, Egg & Tomatillo Wrap
This toasty tortilla might be the most caloric breakfast item to crack our list, but the somewhat-steep calorie count can be justified by the accompanying 21 grams of protein. Not to mention, the lush caramelized onions and tomatillo salsa will likely curb those lunchtime cravings for Mexican.
For just 110 calories, you’re getting seven grams of protein and a much-needed energy boost. Don’t fret the jitters, though: This cup’s four grams of healthy fats will help prevent caffeine’s agitating side effects.
The ‘Bux’s new Blonde Roast is subtle yet jam-packed with mellow flavor notes and a delicate depth that’s incomparable to the darker brews. Splash a dash of heavy cream into the cup or sprinkle in some cinnamon for a trim treat.
Pike Place Roast
The coffee shop’s popular medium-roast boasts a winning balanced flavor that won’t show up on your waistline. With just five calories per Grande, feel free to punch this pick into your Starbucks app every day.
Rather than contributing to the morning rush with your mile-long coffee order, stick to the simple stuff. The Caffè Americano is poured with just espresso and boiling water for a potent 225-milligram caffeine punch and a mind-blowingly low calorie count.
Write off your usual sugar-filled latte and ask your barista for a double shot of espresso, or doppio, with a splash of whole milk instead. This pick packs in only 15 calories and will keep you productive past lunchtime. Now that we’ve got your mind on the midday meal, don’t forget to try these 20 Best Lunch Habits to Drop 10 Pounds.