As a Registered Dietitian (RDN), I understand the importance of starting the day with a well-balanced protein-rich meal. This is essential when wanting to keep your energy levels steady and your body nourished. Without this action, most of my patients can’t find that all day energy they need to live their best lives! For those days when you need a quick pick-me-up, Starbucks can be a convenient stop. With a few savvy combinations, you can create a protein-rich Starbucks order that will power you through the morning.
By prioritizing protein at breakfast, you set yourself up for a day of balanced nutrition and sustained vitality. It is important to aim for a minimum of 30 grams of protein. Protein is an essential nutrient that plays a key role in providing sustained energy to kickstart your day. Unlike processed carbohydrates, which can lead to quick energy spikes and crashes, protein takes longer to digest. This slow digestion helps provide a steady source of fuel for your body. Including protein-rich foods in your breakfast can help control appetite and reduce unwanted snacking later in the day. Protein promotes feelings of fullness and satiety, which may prevent overeating and support weight management goals.
These protein-rich combos from Starbucks do not just have to be for breakfast. They can also be a great option for a quick lunch on the go! The best thing about Starbucks is that they are practically on every street corner! This means you no longer have any excuse for not having a blood-sugar-balanced and protein-rich meal.
7 Starbucks Protein Rich Orders by a Dietitian
Combo #1: Latte with 2% Milk + Bacon and Gruyere Egg Bites
Protein: 32 grams
Start your day with a classic latte made with 2% milk and pair it with the mouthwatering Bacon and Gruyere egg bites. This combo provides a whopping 32 grams of protein, which will keep you feeling full and focused until your next meal. The rich flavors of the bacon and Gruyere cheese perfectly complement the smooth latte, making it a satisfying high-protein breakfast option.
Alternatively, if you have time to meal prep, make these DIY egg bites to have at home for a quick breakfast!
Combo #2: Almond Milk Latte + Kale & Mushroom Egg Bites + Turkey Jerky
Protein: 26 grams
If you prefer your latte without dairy, opt for almond milk over other options at Starbucks. Along with the nutritious Kale & Mushroom egg bites and some savory Turkey Jerky, you’ll get a protein-packed meal totaling around 26 grams. The earthy flavors of kale and mushroom, along with the almond milk latte’s nutty taste, create a harmonious combination that will keep your energy levels steady.
Combo #3: Iced Tea (Unsweetened) with Egg & Gouda Protein Box 
Protein: 26 grams
For those hot summer mornings or afternoons, an Iced Tea, unsweetened for a healthier choice, is incredibly refreshing. Pair it with the Egg & Gouda protein box for a protein intake of 26 grams. The protein box includes sliced apples, grapes a hard-boiled cage-free egg, and Gouda cheese, offering a delightful mix of flavors and textures.
Combo #4: Cold Brew + Bring Your Own Creamer (like nutpods) + Cheese & Fruit Box + Turkey Jerky
Protein: 30 grams
If you’re a fan of cold brew coffee, this combo is for you. Bring your own creamer, or as I like to say, BYOC, like nutpods, to customize your cold brew just the way you like it. (Use code: WHITNESSNUTRITION for 15% off!) Combine it with the Cheese & Fruit Box and some Turkey Jerky for a protein-packed meal providing 30 grams of fuel. The creamy coffee, paired with the cheese and fruit’s freshness, creates a delightful balance of flavors.
Caution: The Starbucks food choice a dietitian avoids avoid? The Egg & Cheddar protein box.
Not only does this box contain mostly carbohydrates with apples, grapes, multigrain muesli bread and honeyed peanut butter, but this box contains twice the carbohydrates that it does protein. This feels like a waste of money when there are higher-protein options and boxes that contain vegetables available!
Combo #5: Spindrift + Egg and Cheddar Protein Box + Turkey Jerky for Starbucks Protein Rich Combos
Protein: 33 grams
Opt for a refreshing Spindrift beverage, and pair it with the Egg and Cheddar protein box alongside Turkey Jerky for a satisfying protein intake of 33 grams. The sparkling water (made without artificial sweeteners or added sugar) complements the egg and cheddar flavors, making it a perfect combo for a light yet energizing meal. Without a doubt ,this would be a great choice for lunch on the go!
Bonus Tip: For an extra boost of healthy fats and to add satiety to any of the combos above, add the Avocado Spread. Avocado is rich in healthy fats that support hormone health and can help provide even more sustained energy. Simply spread it on your crackers or egg bites, or have it as a side to enjoy its numerous benefits.
Combo #6: My Order actually! Venti iced americano with a splash of almond milk + Egg White & Roasted Red Pepper Sous Vide Egg Bites!
Protein: 13 grams
You might be surprised to learn that these egg bites are the highest protein-to-calorie ratio menu items at Starbucks! With 13g of protein per serving for only 170 calories, you’re saving hundreds of calories compared to the other bakery items available while getting a good dose of satiating and blood sugar balancing protein from the egg whites! This is a great breakfast go-to but you could also use it in a pinch (especially at the airport) for a quick source of learn protein.
Combo #7: The Spinach Feta & Egg White Wrap with a tall cappuccino
Protein: 26g
This feels like the ultimate comfort meal; a bread based wrap and foamy warm coffee drink, but it packs a great amount of protein without any added sugar! If you’re looking for a more traditional style Starbucks meal, this would be my pick!
I do love that there’s always something new showing up on the Starbucks menu, for better or for worse! I really miss the grilled chicken protein box that contained veggies, hummus and grilled chicken but, I’m sure more options will rotate in soon. And, we can ignore the Wicked drinks that contain so much sugar it’s outrageous.
With these Starbucks protein rich combos, you can make the most out of your quick stop and set yourself up for a productive day. Remember, a well-balanced breakfast not only keeps your energy levels steady but also contributes to your overall well-being. Therefore, the next time you visit Starbucks, keep these combos in mind and enjoy a nutritious and delicious start to your day. Happy sipping and fueling!
A Dietitian’s Coffee Order
If you can’t tell, I love coffee. It’s always been something I rely on but especially as a new mom who looks forward to her iced Americano everyday around 11 am. Hence, the many words of wisdom I offer on how to consume coffee for blood sugar bliss. Click the links below to learn more about the Whitness Nutrition way to coffee nutritiously.
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A Dietitian’s Guide to Dallas Dining: Coffee
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Healthy Coffee Tips from A Dietitian
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Adaptogenic Coffee: It’s Good!
Above all, what comes before coffee? Breakfast! To learn more about the importance of a balanced breakfast book a discovery call with Whitness Nutrition! Some of these images have been sources from getty images.
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