Look past the gingerbread loaves and eggnog lattes, and you’ll actually find tons of Starbucks foods packed with a hell of a lot of protein this time of year. TG, right? A peppermint mocha is delish, but you know you’ll still be starving in 30 minutes.
“Unlike simple carbs—protein plays a big role in satiety,” says Torey Armul, registered dietitian nutritionist. “It digests slowly, so it provides longer-lasting energy and satisfies hunger longer than sweet treats.”
Sonya Angelone, registered dietician nutritionist, recommends aiming to squeeze in 20 to 30 grams of protein per meal, and about half that amount for a snack (10 to 15 grams).
So go ahead, treat yourself to that caramel brulée latte, but pair it with these high-protein Starbucks menu items while you’re at it:
A post shared by BeautyByTK (@lifewithbeautybytk) on
This bento-like container pairs two cage-free eggs with a full cup of fruit, multigrain muesli bread, and a honey peanut-butter spread. And at 23 grams of protein, it makes for a solid breakfast option.
Per serving: 460 cal, 24 g fat, 40 g carbs, 5 g fiber, 21 g sugar, 23 g protein.
2. Spinach, Feta & Cage-Free Egg White Breakfast Wrap
A post shared by Starbucks Coffee ☕ (@starbucks) on
If a turkey breast panini topped with cranberry-herb stuffing and turkey gravy doesn’t get you in the holiday spirit, then I don’t know what will. And the “handheld turkey dinner” is worth noting at 30 grams of protein.
Per serving: 540 cal, 13 g fat, 74 g carbs, 4 g fiber, 11 g sugar, 30 g protein.
Cage-free eggs whites prepared using a fancy French technique known as “sous vide”—which involves vacuum-sealing food and cooking it in temperature-controlled water—are topped with Monterey Jack cheese, spinach, and fire-roasted red peppers for the perfect snack. FYI: It contains 13 grams of protein.
Per serving: 170 cal, 7 g fat, 13 g carbs, 1 g fiber, 2 g sugar, 13 g protein.
5. Chicken & Quinoa Protein Bowl with Black Beans and Greens
A post shared by Rose Hackett (@starbucksreviewer) on
The name says it all. Choose this when you’re looking for a quick lunch to go with that latte. It includes grilled chicken tossed with a chili vinaigrette and mixed with fresh greens, tomatoes, roasted corn, black beans, and jicama. This meal (which contains 27 grams of protein) is a great option when you need a healthy meal on-the-fly.
Per serving: 420 cal, 17 g fat, 42 g carbs, 9 g fiber, 11 g sugar, 27 g protein.
I mean, can you really go wrong with these boxes? This one boasts 35 grams of protein in its turkey sandwich with Swiss cheese, pickled peppers, a cream-cheese spread and lettuce on flatbread. Plus, it includes nutritious carrot sticks and apple slices on the side.
Per serving: 570 cal, 23 g fat, 54 g carbs, 7 g fiber, 20 g sugar, 35 g protein.
And you thought Starbucks blended drinks (read: calorie-laden) were best ignored. This drink is made with almond milk, plant-based protein, almond butter, and ice, and sweetened with a banana and date fruit blend. At 12 grams of protein, it’s a solid snack choice. If you prefer chocolate, then go for its Cacao Protein Blended Cold Brew brother, which packs 250 calories and 10 grams of protein.
Per serving: 270 cal, 12 g fat, 30 g carbs, 4 g fiber, 22 g sugar, 12 g protein.
Starbucks locations also carry some healthy snacks you can find at the register, including RXBARs. The whole food protein bars are made with simple ingredients (egg whites, fruits, and nuts) and no added sugars, and contain 12 grams of protein per bar.
Per serving: 200 cal, 7 g fat, 25 g carbs, 15 g of sugar, 5 g fiber, 12 g protein.