As Starbucks has become one of the best places to hang out and consume your food and coffee, I wanted to see if there was such a thing as low-calorie breakfast meals from Starbucks.
What did I discover as I began doing research on this very topic?
That such a thing does exist.
Low-calorie breakfast meals from Starbucks are definitely real.
If you’re looking to lose body fat, but you are out and about, then use this as your Starbucks breakfast guide.
With that being said, check out the best low-calorie breakfast meals from Starbucks below!
1. Reduced-Fat Turkey Bacon & Egg White Sandwich
This use to be my go-to when I for whatever reason was not able to eat breakfast at home.
Why was this my go-to?
Well, because it’s low in calories and fairly high in protein.
Furthermore, not only was it extremely filling as well, but it tasted great.
Therefore, if you’re looking for a great tasting, high protein breakfast meal from Starbucks, then this is an amazing option for you.
Calories & Macronutrients
- Calories: 230
- Fat: 5 grams
- Carbs: 28 grams
- Protein: 18 grams
2. Spinach, Feta, & Egg White Wrap
If you enjoy egg whites and having them in a breakfast wrap, then the spinach, feta, & egg white wrap makes a great breakfast meal for you.
Also, a great part of this meal like the Turkey Bacon & Egg Sandwich is that it is under 300 calories!
Furthermore, with it being 300 calories and it’s satiety levels being high, you cannot go wrong with consuming this particular breakfast meal from Starbucks!
Calories & Macronutrients
- Calories: 280
- Fat: 8 grams
- Carbs: 34 grams
- Protein: 20 grams
3. Bacon, Gouda & Egg Sandwich
If you are a fan of bacon, gouda & egg, then you will love them when they all come together.
The bacon, gouda, & egg sandwich is one of the best-tasting breakfast meals you can get from Starbucks.
Also, with its calories being under 400 and protein being decently high, you can definitely enjoy this food item whenever you feel like it!
Calories & Macronutrients
- Calories: 370
- Fat: 18 grams
- Carbs: 33 grams
- Protein: 18 grams
4. Chicken Sausage & Bacon Biscuit
The chicken sausage & bacon biscuit is the highest protein item on the list at 26 grams.
However, it is one of the higher calorie breakfast items on this list too.
Therefore, plan your day accordingly if you enjoy the chicken sausage, & bacon biscuit from Starbucks!
Calories & Macronutrients
- Calories: 450
- Fat:22 grams
- Carbs: 35 grams
- Protein: 26 grams
5. Roasted Ham, Swiss & Egg Sandwich
Though this particular food item is the highest item on this list when it pertains to carbs, it is also fairly high in protein.
Typically, going high carb and having no protein in your meal makes it tough for you to optimize muscle protein synthesis, especially if you’re looking to lose body fat and add lean muscle.
Therefore, this can be a great option for you when it comes to low-calorie breakfast meals from Starbucks!
Calories & Macronutrients
- Calories: 460
- Fat: 23 grams
- Carbs: 43 grams
- Protein: 21 grams
6. Sausage, Cheddar & Egg Sandwich
The Sausage, cheddar, & egg sandwich is the highest calorie breakfast item on the menu at 480 calories.
However, in context, it’s not too bad in calories overall and it is something you can definitely enjoy depending on what your overall caloric intake is at.
With that being said, be aware of how high it is in fat and make sure you do not go over your total fat intake if you are tracking your calories.
Calories & Macronutrients
- Calories: 480
- Fat: 29 grams
- Carbs: 34 grams
- Protein: 18 grams
7. Egg White & Red Pepper Egg Bites
This is easily one of the lowest-calorie items on this list.
At 170 calories and the overall macros being low and decent in protein, you could if you wanted to easily double order these egg bites.
By ordering double you can get your protein up to 24 grams and still keep the calories pretty low at 340 calories!
Something just happened as I was writing this article at Starbucks.
I have never tried the egg white & red pepper egg bites, but the workers at Starbucks were giving samples of this particular food item.
And let me tell you that these egg bites taste amazing.
Therefore, going with this food item will not only get you a good amount of protein, but it also satisfies your taste buds!
Calories & Macronutrients
- Calories: 170
- Fat: 8 grams
- Carbs: 11 grams
- Protein: 12 grams
8. Ham, Cheddar & Peppers Egg Bites
If you end up going with this particular egg bite, then it is best to stick with the single order.
Why?
Because the double order will get you to about 500 calories just for egg bites alone.
For this reason, it is better to stick to the single order because it will keep your total fat consumption down and still have your protein be relatively high!
Calories & Macronutrients
- Calories: 250
- Fat: 16 grams
- Carbs: 11 grams
- Protein: 17 grams
9. Classic Oatmeal
If you are someone who enjoys oatmeal for breakfast, then this may be a great low-calorie option for you.
The classic oatmeal from Starbucks is one of the lowest-calorie items I came across when looking into the low-calorie breakfast meals.
Therefore, at 160 calories you cannot go wrong.
However, oatmeal is typically low in protein so having some sort of high protein bar or shake with it would be optimal for you.
Calories & Macronutrients
- Calories: 160
- Fat: 2.5 grams
- Carbs: 28 grams
- Protein: 5 grams
Last Words
While there are definitely some high-calorie Starbucks drinks (which I wrote about and you can click here to check it out,) that you should limit, there are some great low-calorie breakfast meals from Starbucks that can help you achieve your fat loss goals and help you put on lean muscle.
With that being said, people usually look at fast food or food that is not made at home as unhealthy, but that is not the case at all here.
You can easily get great nutrient-dense food from Starbucks as shown above, and keep your caloric intake fairly low.
Therefore, by keeping yourself flexible you can open yourself up to some great foods and not just rely on homemade food at all times.
You can enjoy meals from Starbucks without worrying about it affecting your overall fat loss goals.
I’d say that is a win-win.
Furthermore, by taking a flexible approach with your diet you will not only stay consistent, but you won’t feel as if your diet is a burden.
This way you can stay on track and enjoy your fitness journey.
Lastly, you can check out Starbucks’ full nutrition guide by clicking here.
Personal Trainer
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