A well-balanced breakfast is essential for starting your day on a positive note. It sets the foundation for your energy levels and helps maintain steady blood sugar throughout the day. While fast food isn’t typically associated with healthy eating, there are convenient options available when you’re short on time. Fortunately, even at popular chains like Starbucks, you can find breakfast items that align with your nutritional and weight loss goals without sacrificing taste or satisfaction.
Nutritionists and health experts agree that Starbucks offers a variety of breakfast choices that can fit into a healthy morning routine. It’s important to keep an eye on your intake of calories, fat, and sodium, but opting for meals rich in protein and fiber can help you feel fuller for longer and prevent overeating later in the day. Here are four of the best and healthiest breakfast items you can order at Starbucks, as recommended by specialists.
1. Spinach & Feta Egg White Wrap
According to dietitian Molly Morgan, RD, the Spinach and Feta Egg White Wrap is an excellent option at Starbucks. “This wrap is convenient for on-the-go eating,” she explains. But it’s not just easy; it’s also quite nutritious! Morgan highlights that it “provides 20 grams of protein primarily from cage-free egg whites.” Additionally, it features a whole wheat wrap, contributing 3 grams of fiber to help keep you satisfied. With only 290 calories, this is a great way to kick off your day!
2. Oatmeal
While the array of sweet pastries might be tempting, it’s essential to limit your intake of refined carbs and sugar for a healthier diet. Luckily, Starbucks offers various breakfast options, including some healthier items. Nutritionist Paula Rubello recommends opting for the plain oatmeal. “It’s a high-fiber carbohydrate option, and you can enhance it with nuts for healthy fats,” she suggests. Pair it with some egg white bites for protein, and you’ll have a well-rounded breakfast!
3. Berry Trio Parfait
Nathan Richardson, health expert and founder of Bariatric Journal, notes that an ideal breakfast for supporting weight loss should include both protein and healthy fats. “This combination helps keep you full throughout the morning and can help curb cravings later,” he explains. He suggests that making small dietary changes can prevent weight gain over time. The Starbucks Berry Trio Parfait features nonfat vanilla yogurt mixed with fresh strawberries, blueberries, and raspberries, topped with crunchy honey-oat granola, making it a nutritious choice for your well-being.
4. Eggs & Cheddar Protein Box
Looking for a protein-packed breakfast you can grab on the run? Starbucks offers a convenient box that includes two cage-free hard-boiled eggs, crisp apple slices, juicy grapes, and creamy white cheddar cheese. This delightful assortment is complemented by multigrain muesli bread and honey peanut butter. Registered dietitian Jesse Feder, RDN, CPT, emphasizes that hard-boiled eggs make an excellent low-sugar, high-protein snack. “They are rich in protein, vitamin D, B vitamins, and healthy fats, all while being low in calories,” he notes. The high protein and low calorie content of eggs can help satisfy hunger and prevent overeating, which supports weight loss over time.
The Bottom Line
Feder further adds that breakfast options rich in “high protein, vitamin D, and B vitamins” are beneficial for those looking to lose weight this fall. “These nutrients can also support a healthy metabolism and energy levels,” he concludes, emphasizing the value of these four Starbucks breakfast choices.
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