Finding the Healthiest Food and Drink Options at Starbucks

Finding Nutritious Choices on the Starbucks Menu

Starbucks is synonymous with delicious coffee beverages, both classic and indulgent. But did you know that you can also find nutritious food options there? Registered dietitians recommend keeping an eye out for certain lower calorie, higher protein picks when visiting Starbucks.

Tips from Nutrition Experts

We asked professional nutritionists and dietitians what healthy meals and snacks they choose when stopping at Starbucks. Here are their top food and drink recommendations for any time of day:

Breakfast

• Egg white and roasted red pepper sous vide bite
• Oatmeal with nuts and fruit
• Reduced-fat Turkey Bacon Breakfast Sandwich
• Egg & Cheddar Protein Box

Lunch

• Protein Bistro Boxes
• Salads with lean protein topping
• Whole grain pasta or olive oil options
• Roasted Veggie & Hummus Protein Box

Snacks & Sides

• Fresh fruit cups
• Baby carrots and nuts
• Greek yogurt parfaits
• Cheese sticks
• Hard boiled eggs

Drinks

• Cold brew coffee instead of Frappuccinos
• Iced coffee with milk instead of sweet cream
• Almond milk lattes
• Tea, hot or iced

Balancing Nutrition Goals at Starbucks

It’s totally possible to achieve health goals while still occasional indulging at Starbucks. Understanding calorie counts is key for balancing nutritional needs.

Customizing Your Orders

Small customizations can transform higher calorie Starbucks menu items into healthier picks. Some easy food and drink tweaks include:

• Asking for milk alternatives: Substitute almond or soy milk to cut calories.
• Trying sugar-free syrups: Cut added sugars without sacrificing flavor.
• Opting for smaller sizes: Choose Tall or Grande drinks over Venti.
• Adding extra vegetables: Load up salads and bowls with veggies.

Tracking Macros and Calories

Starbucks makes it easy to view full nutrition info for all menu offerings right on their app and website. This allows customers to track data like:

• Calories and fat
• Protein
• Carbohydrates
• Specific ingredients

Use this information to balance your Starbucks picks with other daily meals and snacks.

Most Dietitian-Approved Options Under 400 Calories

To achieve weight management goals, nutrition experts typically emphasize meals under 400 calories. At Starbucks, some tasty options clocking in under that threshold include:

• Iced Coffee with Almond Milk: 60 calories
• Egg & Cheddar Protein Box: 300 calories
• Chicken & Quinoa Protein Bowl: 390 calories
• Salmon Protein Bowl: 360 calories

Building a Balanced Starbucks Breakfast

An energizing breakfast from Starbucks can set you up for success. Registered dietitians recommend well-balanced AM meals featuring lean protein, fiber, vitamins, and minerals.

Starting Your Day Right with Oatmeal

For RD nutritionist Sharon Palmer, oatmeal is a go-to Starbucks breakfast. She says, "Oatmeal with berries is a nutritional powerhouse, providing fiber, vitamins, antioxidants, and satisfaction." Some tasty, lower sugar oatmeal topping options are:

• Sliced almonds
• Fresh blueberries
• Dried cranberries
• Chopped walnuts

Protein-Packed Sandwiches and Bites

If you want something hearty and portable, go for a breakfast sandwich or protein box. Pair with fruit or veggies on the side. Solid picks include:

• Bacon, Gouda, and Egg Breakfast Sandwich: 350 calories
• Egg White & Roasted Pepper Sous Vide Bites: 140 calories
• Egg & Cheddar Protein Box: 300 calories

Coffee Drink Options

Balance your food choices with a moderately sweet coffee drink. Some lower calorie suggestions are:

• Caffè Americano with nonfat milk: 45 calories
• Small Caffè Latte made with 2% milk: 150 calories
• Hot Brewed Coffee with Splash of Almond Milk: 15 calories

Assembling a Nutritious Lunch

Skip the fast food drive-thru at lunch time! Instead, pick up a nourishing ready-to-eat meal from Starbucks featuring vegetables, lean protein, fiber-rich grains, and healthy fats.

Satisfying Salads

For a lighter lunch, Starbucks' salad offerings hit the spot. Some lower calorie assemblages recommended by dietitians are:

• Chicken & Quinoa Protein Salad Bowl with Raspberry Vinaigrette: 390 calories
• Zesty Chicken & Black Bean Salad with Lime Dressing: 320 calories
• Green Goddess Avocado Chicken Salad: 360 calories

Hot Bowls and Pastas

If you want something warm and comforting, try one of Starbucks’ hot entrees. Nutritious picks include:

• Harvest Veggie & Brown Rice Bowl with Walnuts: 400 calories
• Tomato & Mozzarella Pasta: 370 calories
• Hearty Veggie & Brown Rice Salad Bowl with Lemon Tahini Dressing: 400 calories

Beverages

Any lunch combo tastes even better with coffee or tea! Some lower sugar drink ideas are:

• Iced Passion Tango Tea Lemonade: 90 calories
• Hot Herbal Tea with Lemon: 0 calories
• Iced Coffee with Soy Milk and Sugar Free Vanilla: 45 calories

Smart Starbucks Snacking

Starbucks also offers an array of about snacks for an afternoon pick-me-up or mini-meal. Prioritize nutrition by selecting snacks packed with protein and fiber.

Filling Parfaits and Yogurts

Greek yogurt makes an ideal high protein snack. Some parfait options recommended by nutritionists include:

• Strawberry & Granola Parfait with Greek Yogurt: 230 calories
• Fruit & Nut Yogurt: 290 calories
• Plain Greek Yogurt with Berries: 80 calories

Savory Snacks

If you crave something hearty and savory, you have delicious options. Smart picks are:

• Protein Platter with Hard Boiled Eggs and Cheese: 200 calories
• Roasted Veggie & Hummus Protein Box: 400 calories
• Chicken & Quinoa Protein Box: 400 calories

Fresh Fruit

Finally, round out a snack with vitamin-packed fresh fruit. Some lighter suggestions are:

• Strawberry Fruit Cup: 45 calories
• Sliced Apples with Peanut Butter: 270 calories
• Banana: 105 calories

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.