Though finding healthy options at coffee shops can be difficult while you’re on the go, Starbucks offers several menu items, such as snacks and sandwiches made with healthy ingredients such as eggs, cheese, fruit, and beans, that can keep you full and nourished until your next meal.

Plus, some menu items are appropriate for people following certain dietary patterns, such as plant-based and low-carb diets.

Egg bites are a protein-packed snack or light meal. Starbucks offers several egg bite flavors, including Kale and Mushroom Egg Bites. These bites contain just 11 grams (g) of carbohydrates per serving and are high in protein, making them an excellent option for those following low-carb, high-protein diets.

Eating egg-based snacks and meals is also a beneficial option for people trying to lose excess body fat. The protein in eggs stimulates the release of satiety hormones, which make you feel full after eating, helping you eat fewer calories.

Eggs are also a rich source of vitamins and minerals such as choline, B12, and selenium.

Starbucks Kale & Mushroom Egg Bites can be paired with other menu options for a light meal or can be enjoyed on their own as a protein-rich snack. 

• Calories: 230
• Protein: 15 grams (g)
• Fat: 14 g
• Carbohydrates: 11 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 340 milligrams (mg), or 14.7% of the Daily Value (DV)

The Spinach, Feta, and Egg White Wrap is high in protein yet low in fat. This makes it a beneficial choice for those who need to limit fat-rich foods, such as cholesterol-rich egg yolks.

Though most people can enjoy high-cholesterol foods without issue, some people need to limit their intake of cholesterol-rich foods, like egg yolks, such as those with familial hypercholesterolemia, a genetic condition that causes high levels of low-density lipoprotein (LDL) cholesterol.

The wrap provides 20 g of protein and contains just 8 g of fat and 290 calories. For a more complete meal, pair it with a fresh piece of fruit high in fiber. Like protein, fiber helps you feel full after eating, so pairing protein-rich foods with fiber-filled ingredients, like fresh fruit, can make your meal even more satiating.

• Calories: 290
• Protein: 20 g
• Fat: 8 g
• Carbohydrates: 34 g
• Fiber: 3 g
• Sugar: 5 g
• Sodium: 840 mg, or 36.5% of the DV

Starbucks’ Protein Boxes contain high-protein ingredients like hard-boiled eggs, cheese, and nuts, packaged in convenient, individually portioned boxes. 

The Eggs and Cheddar Protein Box contains a delicious combination of two cage-free hard-boiled eggs, sliced apples, grapes, white cheddar cheese, multigrain muesli bread, and honey peanut butter.

Eating meals and snacks made with foods high in protein, such as eggs, peanut butter, and cheese, can help you feel full after eating and provide your body with the amino acids it needs to build muscle, maintain bone health, and perform many other vital processes.

The fresh fruit in the protein box also provides fiber, which is important for digestive health. The grapes and apple slices are high in vitamins and minerals like vitamin C, which plays an important role in immune health and functions as a powerful antioxidant, protecting cells against oxidative damage.

• Calories: 450
• Protein: 22 g 
• Fat: 24 g
• Carbohydrates: 40 g
• Fiber: 5 g
• Sugar: 21 g
• Sodium: 450 mg, or 19.5% of the DV

If you can’t eat eggs or prefer to avoid them, try Starbucks’ Cheese and Fruit Protein Box. Made with three types of salty cheese, tart apple slices, sweet grapes, and crunchy olive oil and sea salt crackers, this protein box covers all of your flavor and texture bases. 

Studies show that diets high in dairy products, like cheese, are associated with multiple bone health benefits, such as improved bone mineral density and reduced fracture risk, in adults and kids.

• Calories: 470
• Protein: 20 grams (g)
• Fat: 28 g
• Carbohydrates: 37 g
• Fiber: 3 g
• Sugar: 17 g
• Sodium: 770 mg, or 33.4% of the DV

Starbucks’ Potato, Cheddar, and Chive Bakes is a low-calorie menu item that can be enjoyed as a filling snack when you’re short on time.

It’s made with eggs, cottage cheese, and cheddar cheese and is a good source of protein—12 g per serving.

To compensate for their low fiber content, you can pair the baked goods with a piece of fresh fruit or pre-made fruit salad, which are sold in most Starbucks locations. 

• Calories: 210
• Protein: 12 g
• Fat: 13 g
• Carbohydrates: 11 g
• Fiber: 0 g
• Sugar: 2 g
• Sodium: 410 mg, or 17.8% of the DV

Starbucks’ Turkey, Provolone, and Pesto on Ciabatta is made with protein-rich turkey and provolone cheese. It contains an impressive 32 g of protein, which is important for weight management, blood sugar regulation, and muscle growth. 

Having a high-protein lunch can support your health in several ways. For example, studies show that people who follow high-protein diets are less likely to have high blood pressure and be overweight than people who follow low-protein diets.

While this sandwich provides essential nutrients like protein, it’s high in sodium, packing over 50% of the Daily Value (DV). Because of this, people with health conditions that require sodium restriction, such as kidney disease, hypertension (high blood pressure), and heart failure, should skip this item.

• Calories: 520
• Protein: 32 g
• Fat: 19 g
• Carbohydrates: 53 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 1,190 mg, or 51.7% of the DV

Though most of the food options at Starbucks contain animal-based ingredients, like poultry, eggs, and dairy, there are a few plant-based options.

The Chickpea Bites and Avocado Protein Box is vegan-friendly and made with nutritious ingredients like chickpeas, avocados, and sunflower seeds. Each snack box contains falafel-like chickpea bites, fresh carrots and snap peas, an avocado spread, and a trail mix of dried cranberries, almonds, pumpkin seeds, and sunflower seeds.

This protein box offers 15 g of protein, which is higher than most plant-based meal or snack options, making it a helpful choice for vegans trying to boost their protein intake. 

The Chickpea Bites and Avocado Protein Box is also fiber-rich, providing 46.3% of the DV per serving. 

• Calories: 560
• Protein: 15 g
• Fat: 37 g
• Carbohydrates: 43 g
• Fiber: 13 g
• Sugar: 7 g
• Sodium: 710 mg, or 30.8% of the DV

Starbucks offers customizable oatmeal that can be enjoyed as a nutritious and filling breakfast. Eating oats can improve the nutritional quality of your diet and support heart health by lowering heart disease risk factors such as LDL cholesterol.

While some of the available oatmeal additives offered at Starbucks are high in added sugar, you can customize your oatmeal so that it’s higher in protein and fiber and lower in sugar.

For example, you can choose from healthy oatmeal toppings like fresh blueberries and mixed nuts, which can add fiber and protein to your oatmeal. You can also add milk and non-dairy milk to your oatmeal and sweeteners like agave and stevia. To cut back on your added sugar intake, choose the zero-calorie stevia-based sweeter over brown sugar or agave.

• Calories: 160
• Protein: 5 g
• Fat: 2.5 g
• Carbohydrates: 28 g
• Fiber: 7 g
• Sugar: 0 g
• Sodium: 125 mg, or 5% of the DV

Starbucks’ Chicken and Hummus Protein Box may be the most satiating low-calorie option on the Starbucks menu because it’s high in protein and fiber. It’s made with grilled chicken and hummus, both of which are high in protein, as well as fresh carrots and snap peas, which are high in fiber and plant compounds called carotenoids, which have powerful cellular-protective properties.

This protein box provides 22 g of protein and covers 33.9% of the DV for fiber, making it an excellent choice for those who are looking for a filling snack or light meal option. 

• Calories: 300
• Protein: 22 g
• Fat: 9 g
• Carbohydrates: 32 g
• Fiber: 7 g 
• Sugar: 6 g
• Sodium: 780 mg, or 33.9% of the DV

Bursting with flavor from roasted red peppers, Starbucks’ Egg White and Roasted Red Pepper Egg Bites can satisfy your hunger while helping you hit your health and nutrition goals. 

These bites are high in protein and low in calories and carbohydrates, making them a valuable option for those who are watching their weight or following a low-carb diet.

They can be enjoyed on their own as a filling snack or paired with other items like oatmeal, bagels, or fruit salad, to boost their protein content.

• Calories: 170
• Protein: 12 g
• Fat: 8 g
• Carbohydrates: 11 g
• Fiber: 0 g
• Sugar: 3 g
• Sodium: 470 mg, or 20.4% of the DV

If you’re a vegetarian, Starbucks’ Tomato and Mozzarella on Focaccia is a great protein-rich menu option for you. It is surprisingly high in protein, packing 15 g per serving. Though it’s high in carbohydrates, the high protein content can help reduce the effect carbohydrates can have on blood sugar.

Studies show that pairing high-carb foods with foods high in protein can help reduce post-meal blood sugar spikes. Protein slows digestion, therefore slowing the release of sugar into the bloodstream.

Pairing carb-rich foods with high-protein foods is especially important for those who have high blood sugar, such as those with prediabetes and diabetes.

• Calories: 360
• Protein: 15 g
• Fat: 12 g
• Carbohydrates: 47 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 590, or 25.6% of the DV

For a flavorful and filling way to start your day, choose the Egg, Pesto, and Mozzarella Sandwich. It provides 21 g of protein, which can help satisfy you until your next meal or snack. 

Sautéed greens, like kale, can be added to breakfast sandwiches to boost their nutritional value. Kale has a mild flavor and is rich in nutrients like vitamins C and K. Kale also provides antioxidants, such as flavonoids and carotenoids, which support overall health and may reduce chronic disease risk.

• Calories: 390
• Protein: 21 g
• Fat: 16 g
• Carbohydrates: 36 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 790 mg, or 34.3% of the DV

Starbucks is a popular coffee shop chain that offers a variety of food options, from sandwiches to protein boxes.

While many Starbucks menu options can fit into a healthy diet, some, like their protein boxes, egg bites, and customizable oatmeal, stand out due to their high protein and fiber content and their inclusion of nutritious ingredients, like fresh fruit and vegetables.