We mainly know Starbucks for its ridiculous drinks (looking at you, unicorn Frappuccino), but it’s also a great place to pick up some healthy, tasty grub.
Sure, they have plenty of not-so-healthy options, but they’ve come a long way since their days of only offering greasy breakfast sandwiches and high-calorie, sugary pastries. “Starbucks has increased its food options tremendously over the past few years, and they make it pretty darn easy to find a healthy meal when eating on the go,” Lindsey Pine, M.S., R.D., owner of Tasty Balance Nutrition, and former Starbucks barista, tells SELF. Plus, she notes that the brand is super vocal about what they put in their food. All products are prominently labeled with nutrition information, and, if the packaging is ever unclear, you can ask a barista or check their website for more info. That way you always know what you’re getting.
So the next time you’re in a rush and only have time to grab breakfast, lunch, or a snack during your coffee run, reach for one of these 11 products. R.D.s love them and so do we.
1. Hearty Blueberry Oatmeal
Per one serving: 220 calories, 2.5 g fat (0.5 g saturated), 43 g carbs, 5 g fiber, 5 g protein
You can always count on Starbucks’ oatmeal. Cara Harbstreet, M.S., R.D., L.D. of Street Smart Nutrition, tells SELF that the oatmeal you can get here (especially the blueberry variety) is a great option when you don’t have time to make your own at home. She likes it because it’s filled fiber and protein, thanks to the berries and the nuts. To make it even healthier, she’ll pair it with either a hard-boiled egg or a handful of nuts.
2. Spinach, Feta, and Cage-Free Egg White Breakfast Wrap
Per one serving: 290 calories, 3.5 g fat (0 g saturated), 33 g carbs, 6 g fiber, 19 g protein
Pine says that this is a great breakfast option because the feta and egg provide a bunch of protein (19 grams, to be specific), and the whole wheat wrap delivers 6 grams of fiber. Plus, it’s a great way to sneak some veggies into the first part of your day.
3. Protein Bistro Box
Per one serving: 370 calories, 19 g fat (6 g saturated), 37 g carbs, 5 g fiber, 13 g protein
“I love this snack box because it’s full of all the healthy snacks I would pack from home if I had time,” Abbey Sharp, R.D., owner of Abbey’s Kitchen, tells SELF. The box—which usually contains an assortment of hard-boiled eggs, almond butter, fruit, and cheese—is filled with 5 grams of fiber and 13 grams of protein.
4. Egg Salad Sandwich
Per one serving: 480 calories, 27 g fat (0 g saturated), 42 g carbs, 7 g fiber, 16 g protein
With 7 grams of fiber, 16 grams of protein, and less than 500 calories, Keri Gans, M.S. R.D., author of The Small Change Diet, tells SELF that this classic makes an excellent lunch choice—one that’s perfect for any and all egg lovers.
5. Veggie and Brown Rice Salad Bowl
Per one serving: 430 calories, 22 g fat (3 g saturated), 50 g carbs, 8 g fiber, 10 g protein
When it comes to vegetarian options, the pickings are slim-ish at Starbucks. But one dish that fits the bill, and that Harbstreet loves, is the Veggie and Brown Rice Salad Bowl. “[It’s] surprisingly filling, comes with a colorful variety of veggies, and a fair amount of fiber.” She pairs it with either a KIND bar (which you can also buy at Starbucks) or a bag of mixed nuts for a well-rounded meal.
6. Egg White and Red Pepper Sous Vide Bites
Per one serving: 170 calories, 7 g fat (5 g saturated), 13 g carbs, 1 g fiber, 13 g protein
“For those looking for a lower-carb option, these bites are a great choice,” says Pine. Sous vide is a very fancy cooking method in which you seal your food in a container and submerge it into a hot bath of water until it cooks evenly. But you don’t need to know that to enjoy these bites, which are basically just tiny quiches. Each one contains 13 grams of protein and only 13 grams of carbs. She suggests having two for a meal that will really fill you up.
7. Reduced-Fat Turkey Bacon, Cheddar and Egg White Breakfast Sandwich
Per one serving: 230 calories, 6 g fat (2.5 g saturated), 28 g carbs, 2 g fiber, 16 g protein
“I like this breakfast sandwich because it’s loaded with protein,” says Sharp. Both the turkey bacon and egg whites are great sources of lean protein. And, because the sandwich is made with a whole wheat English muffin, it’s got a decent amount of fiber, too. This one will definitely keep you satisfied until lunchtime.
Per one serving: 130 calories, 5 g fat (0 g saturated), 18 g carbs, 3 g fiber, 4 g protein
Gans discovered these puffed chickpea snacks on a recent trip to Starbucks and fell in love with them right away. “Even though they’re extremely low in sodium, they satisfy my salty chip cravings,” she explains. She especially likes the cheese flavor because it reminds her of a healthier version of Cheese Doodles.
9. Roasted Tomato and Mozzarella Panini
Per one serving: 420 calories, 18 g fat (6 g saturated), 47 g carbs, 3 g fiber, 11 g protein
Here’s another vegetarian option that Harbstreet likes. She’s especially a fan of its low sodium content. “One of my concerns with prepared sandwiches from restaurants is the sodium content,” she explains, “this option is a good one because it has less than 700 mg of sodium, which is my rule of thumb when it comes to sodium content.” Again, she suggests pairing it with something like hummus and veggies or a piece of fruit for a full meal.
10. Siggi’s Skyr
Per one serving: 100 calories, 0 g fat (0 g saturated), 6 g carbs, 0 g fiber, 17 g protein
“If you’re looking for a fruited yogurt, Siggi’s is a fantastic option because they use less sugar than other brands,” says Pine. “Choose Siggi’s instead of one of the ready-made Starbucks yogurt parfaits, which contain a lot more sugar.”
11. Zesty Chicken and Black Bean Salad
Per one serving: 360 calories, 2.5 g fat (0 g saturated), 38 g carbs, 8 g fiber, 14 g protein
Gans says that when she’s not in the mood for a sandwich, this is the next lunch she reaches for. She likes it because it’s packed with fresh, diverse ingredients like grilled chicken, black beans, roasted corn, jicama, tomatoes, and feta. Thanks to all the veggies, it’s got lots of fiber, and vitamins A and C, plus protein from the black beans and chicken.
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