- Eating enough protein—especially at breakfast—helps keep you full, satisfied and energized.
- Starbucks has plenty of high-protein options like egg wraps, sandwiches, dairy drinks and Protein Boxes.
- Ask for “half the pumps” and opt for low-fat dairy to cut sugar and calories in your favorite orders.
Starbucks is famous for its coffee drinks and pastries, but tucked away on the menu are several high-protein options that can fuel your day. Protein provides steady energy and keeps you full for hours—making it a smart choice, especially at breakfast, when people tend to fall short on their protein intake.,
Whether you’re just grabbing a quick coffee or looking for a filling meal, we’ve rounded up the best high-protein Starbucks orders along with dietitian-approved tips to help you stick to your health goals.
1. Egg White & Roasted Red Pepper Egg Bites
If you’re craving something light, savory and high in protein, the Egg White & Roasted Red Pepper Egg Bites are a perfect pick. Made with egg whites and packed with roasted red pepper, spinach and cheese, two egg bites provide 12 grams of protein. “Sometimes, I’ll pair it with a nonfat milk latte and some fruit/nuts/whole-grain crackers to make it a more complete meal with 20-plus grams of protein and more fiber,” says Sarah Schlichter, M.P.H., RDN.
2. Egg, Pesto & Mozzarella Sandwich
Looking for a high-protein breakfast sandwich without the meat? The Egg, Pesto & Mozzarella Sandwich is a solid option. Each serving provides 21 grams of protein, mostly from egg whites and mozzarella cheese. “Egg whites and mozzarella cheese are low in saturated fats, which can be helpful for those looking to eat more lean protein choices,” says Patricia Kolesa, M.S., RDN.
3. Spinach, Feta & Egg White Wrap
“The Spinach, Feta & Egg White Wrap is an excellent breakfast option because it isn’t high in calories, but is packed with protein,” says Marita Radloff, M.S., RDN, LD. Each wrap provides 290 calories, 20 grams of protein and 3 grams of fiber, making it perfect to enjoy on its own as a snack or paired with another item for a full, satisfying breakfast.
Radloff recommends pairing this wrap with a tall Caffè Latte for an extra 10 grams of protein, helping you stay full until lunch.
4. Caffè Latte
While the food menu is full of high-protein options, your drink order can help you hit your goals just as easily. A classic grande Caffè Latte delivers 13 grams of protein, while a venti has an impressive 16 grams—all without any added sugars.
“It’s made with dairy milk, which is a natural source of high-quality protein [and] helps to support muscle repair and overall health,” says Lauren Manaker, M.S., RDN, LD. “It’s also a source of important nutrients like calcium and vitamin D, which contribute to bone health,” she adds.
5. Eggs & Cheddar Protein Box
While there are several Protein Boxes to choose from, Cassandra Lepore, M.S., RD, recommends the Eggs & Cheddar Protein Box. It includes apple slices, hard-boiled eggs, grapes, multigrain crackers, slices of white Cheddar cheese and peanut butter. Each box provides 460 calories, 22 grams of protein and 5 grams of fiber, making it a filling, nutrient-packed meal. “It’s a convenient, portable option, perfect if you like having a variety of foods instead of sticking to just a wrap or sandwich,” says Lepore.
6. Caffè Misto
“The Caffè Misto is a hidden protein hack at Starbucks,” says Katie Schimmelpfenning, RD. Made with half brewed coffee and half steamed milk, it’s a lighter option than a Caffè Latte, with fewer calories, carbs and fat. Still, you’ll find 7 grams of protein in a grande Caffè Misto and 9 grams in a venti. For a protein boost without dairy, Schimmelpfenning recommends soy milk, which is comparable in nutrients and contains the same amount of protein.
7. Cappuccino
To enjoy robust espresso flavor while still getting a protein boost, try a classic Cappuccino, which uses lighter, foamed milk instead of much of the steamed milk in a latte.
When ordered classic and without added sugar, a grande delivers 9 grams of protein and 140 calories, while a venti has 13 grams of protein. Choosing nonfat milk can reduce calories and fat without compromising the protein content.
8. Turkey Bacon, Cheddar & Egg White Sandwich
For a more filling option, try the Turkey Bacon, Cheddar & Egg White Sandwich. At just 230 calories, it offers 17 grams of protein, making it a low-calorie, high-protein choice. For even more protein, pair it with a Caffè Latte or enjoy two sandwiches, which still keeps your total meal under 500 calories.
Tips to Order Healthier Items at Starbucks
While getting enough protein is important, there are other ways to boost the nutrition of some of your favorite Starbucks orders. Here are the dietitians’ top tips:
- Ask for “Half the Pumps.” For many drinks, you can drastically reduce the sugar and calories without completely changing the flavor. “When ordering flavored drinks, ask for ‘half the pumps’ to cut the added sugars in half,” suggests Manaker.
- Check the Nutrition Facts. Just because something sounds healthy doesn’t mean it is. Megan Huff, RDN, recommends checking the Nutrition Facts on the Starbucks app or on their website to get a clear picture of what’s in your order. Drinks can be surprisingly high in sugars and calories, while sauces, toppings and bread options can add unexpected calories, fat and sodium. Knowing this information can help you customize your order to better align with your goals.
- Choose Low-Fat. Swapping the milk in your drinks to low-fat or fat-free dairy can save on fat and calories, while adding satisfying protein and calcium, suggests Schlichter.
- Don’t Forget About Fiber. “Protein often gets all the attention, but fiber plays an equally important role in a balanced diet,” says Lepore. Fiber helps to slow down digestion to help you feel full and satisfied. It also supports digestion, heart and gut health.
Meal Plan to Try
30-Day High-Protein, High-Fiber Meal Plan for Weight Loss, Created by a Dietitian
Our Expert Take
Before you buy another cake pop and call that a meal, try choosing items that will actually keep you full, like many high-protein items at Starbucks. Dietitians recommend classic coffee drinks made with dairy or soy milk, egg-based sandwiches and wraps, and snackable Protein Boxes for meals that will leave you feeling full, satisfied and energized.
To make the healthiest choices, review the Nutrition Facts on the Starbucks app, customize your orders to reduce sugar and calories, and look for options high in protein or fiber. These small changes can make your Starbucks experience one of your healthiest yet.
