you can combine convenience with healthy eating! learn what to order at starbucks when trying to lose weight.
As a weight management specialist, it’s an important part of my job to frequent places like starbucks so that I can properly advise my clients on the healthiest options available. yes of course. I just like my macchiatos. All jokes aside, I get asked all the time what to order at starbucks when trying to lose weight. so i’ve created a cheat sheet for the best-for-you items available at your local starbucks.
It’s not just for coffee. Whenever I suggest starbucks as a fast food alternative people usually don’t realize you can buy a quick healthy breakfast, lunch, snack or even a light dinner there and their locations are certainly plentiful. While new items are being introduced all the time, the following are my current picks when ordering food at Starbucks.
Reading: Best coffee drinks for weight loss
starbucks food:
my personal favourites: spinach, feta & Cage-Free Egg White Breakfast Wrap: At 290 calories and 19 grams of protein, it’s packed with whole grains and veggies. if I’m on the run for lunch, this is my takeout of choice, and for lunch, you can’t beat the price! low-fat turkey bacon & Cage-Free Egg White Breakfast Sandwich – With cage-free egg whites, low-fat turkey bacon, low-fat white cheddar cheese, and an organic wheat English muffin, it’s a satisfying breakfast with 230 calories and 16 g protein . enjoy a tall nonfat latte with no added sweeteners to round out the meal and boost protein content by over 20 grams.
Vacuum Egg Bites: Egg White & red pepper bites made with egg whites prepared using the French “sous vide” technique with monterrey jack cheese, spinach and roasted peppers. At just 170 calories and 13 grams of protein, they’re a great way to start your morning. add a tall non-fat latte to round out the meal (with no added sweetener or with a calorie-free packet or syrup)
Old Standby: Classic Whole Grain Oats: A combination of steel cut and rolled oats with separate packets of dried fruit, a mix of nuts and brown sugar, also available with blueberries and agave syrup. Although I love oatmeal, I try to make sure I get at least 20 grams of protein for breakfast. if carbs are your thing, this is a much better option than a cake or bagel. you can always use half of the dried fruit and nuts and skip the brown sugar or enjoy the blueberries without the agave. this will keep calories in check and then you can add a tall non-fat latte (skinny or sugar free) to add an extra 10 grams of protein. note: plain oatmeal contains 160 calories, ingredients are extra, about 100 calories each.
for a nutritious and reasonable lunch:
chicken & Quinoa Protein Bowl with Black Beans and Veggies, featuring grilled chicken, raised without antibiotics, tossed in a medium chili vinaigrette, fresh greens, tomatoes, roasted corn, black beans, jicama, paprika, and cotija. At 420 calories, 27 g protein, and 9 g fiber, it’s a “fast food” bargain, and you can trim a little more by using the fork-dipping method for the dressing.
new Grilled Chicken Cauliflower Tabbouleh is a new low-carb find with grilled white chicken, cauliflower tabbouleh, olives, roasted red peppers, feta and lemon all tossed in a red wine vinaigrette . for 390 calories you get 21g of protein and only 11g of net carbs. however, sodium is high at 1,140 mg as is fat at 27 grams. for those following a ketogenic diet, this should work for you.
vegetarian option: eggs & Cheese Protein Box: Packs 23 grams of protein with 460 calories. You’ll enjoy 2 cage-free hard boiled eggs, apple slices, grapes and white cheddar cheese with multigrain muesli bread and a packet of honey peanut butter. it’s like a dreamy bento box. kids love this one too!
Gifts: Organic Avocado Pasta: If you choose a bagel or other type of bread like the vegan sprouted grain bagel, instead of butter or cream cheese try the new avocado spread with 90 calories of creamy, heart-healthy goodness. that is a vegan meal that you can combine with coffee and the non-dairy milk of your choice.
sandwiches
See also: 20 bài thơ về cà phê, thơ về ly cafe buổi sáng ngắn gọn
There are plenty of rotating “healthier” snacks available that will differ based on store location. Based on my experience and what appears on the website, here are some of my picks:
siggis icelandic skyr (yogurt): For a quick protein pick-me-up, you can find siggis fat-free yogurt, which is even thicker than traditional Greek yogurt. you’ll enjoy 15 grams of satisfying protein for just 120 calories and 9 grams of sugar. It’s a great addition to plain oatmeal for breakfast or with a sliced banana for added fiber.
Prosnax Carrots, White Cheddar & Almond Snack Tray: This is a great low carb and keto option with 140 calories, 6g protein and 3g carbs.
starbucks drinks:
based on starbucks tips for lightening drinks, the barista’s choice is a tall skinny cinnamon dolce latte (12 fl oz). This one contains sugar-free Dolce Cinnamon Syrup, nonfat steamed milk, and a lightly dusted cinnamon mousse topping. i also think this is one of starbucks best kept secrets for saving calories. for only 100 calories you also benefit from a bonus of 9 grams of protein.
Similarly, you can order a fat free sugar free cinnamon dolce macchiato (hot or iced) it’s my favorite flavor of the moment… ask for a tall no syrup and add no sugar Dolce Cinnamon Syrup. if you need whip, order a “light whip” to save a few extra calories.
If you like flavored coffee but not sugar, your best bet is a skinny-flavored iced latte that’s made with espresso, skim milk, your choice of sugar-free syrup, and ice for only 80 calories in 16 oz. be sure to ask your barista what sugar-free syrups are available, sometimes flavors are removed and added. last time i checked, my starbucks only contained unsweetened vanilla, cinnamon dolce, and less sugar mocha.
macchiatos!
Similar to cold frothed coffee, the macchiato has more milk than foam. To keep the sugars down, order an iced or hot sugar-free vanilla macchiato without fat (or almond milk). They will get rid of the caramel syrup and drizzle to minimize most of the added sugar.
I also tried the Iced Cinnamon Almond Milk Macchiato with sugar-free sweet cinnamon syrup and without an extra drizzle of caramel. I don’t have an exact calorie count, but it’s probably close to 100 and the almond milk adds a neat creaminess.
For pure coffee drinkers at heart, try the cold brew for just 5 calories with a splash of milk of your choice. that’s probably the lowest calorie option at starbucks that still allows you to get your caffeine fix as needed.
starbucks recently added cold foam to cold brew for a creamy treat with very few calories and sugar!
See also: The 16 Best Places to Get Coffee in Spokane
The cold froth beer contains only 35 calories for a large 16oz cup with 7g carbs/sugars.
If you want to try one of the flavors, the new Irish Cream Cold Brew with cold foam is just 110 calories and 11g carbs. It’s not terrible if you want to order a menu item as-is with no modifications.
for my dairy-free friends, starbucks has offered soy milk for quite some time, but recently added almond milk and coconut milk. these have some added sugar and some fat from the almonds and coconut, but the calories are reasonable and they add a creamier texture than skim milk (but significantly less protein). it’s a trade-off, make your decision based on your personal goals.
for example: a tall flat white with: -fat-free milk= 100 calories and 10 grams of protein. It’s just espresso and milk. -almond milk= 70 calories and 2 grams of protein. -coconut milk= 100 calories and 1 gram of protein -soy milk= 140 calories and 8 grams of protein Skim milk contains natural sweetness from the lactose in milk, with sugar added to almond, coconut and soy milks. you decide your preference.
FYI: Update!
starbuck no longer offers “thin” or “light” frappuccinos. They very quietly dropped their light frappuccino syrup and only use the full sugar version for all frapps. There is currently no way to order a sugar-free or low-sugar Frappuccino. you can mix coffee, sugar free syrup, and ice without the frappuccino syrup, but it’s super icy and chunky and lacks the creaminess that standard syrup brings. my advice is to skip the frapps altogether.
Remember all the fuss over the unicorn frappuccino? well i kept it real and shared my opinion about magic drink in this video 🙂 did you try one? what did you think?
if you have any more tips or tricks on what to order at starbucks when trying to lose weight, share them with me in the comments below 🙂
if you like the info in the post, check out all my “what to order…” posts for dunkin donuts, panera and more fast food deals.
Disclaimer: Starbucks may change its formulations and recipes at any time, which may invalidate the accuracy of the nutrition facts reported here. they also don’t make most drink variations available to calculate calories, sugar, etc. some are my best estimates based on available information.
pin me down!
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