High-Protein Breakfast Options at Starbucks (Under 500 Calories)
What “high-protein” means at Starbucks
For most adults, nutrition research suggests aiming for roughly 25–30 grams of protein per meal to support muscle, energy, and appetite control.
At Starbucks, you’ll get protein mostly from:
Eggs and egg whites
Cheese
Milk in lattes/cappuccinos
Protein boxes
Many single items land around 12–22 grams of protein, so the best strategy is:
One high-protein food item + one protein-boosting drink
while keeping the total under 500 calories.
All calorie and protein numbers below are approximate and can vary slightly by country, store, and recipe updates, so always double-check the Starbucks app or in-store nutrition if you’re tracking closely.
Best single high-protein Starbucks breakfasts under 500 calories
These are “one item and done” options that are easy to grab and eat as-is.
1. Spinach, Feta & Egg White Wrap
Approx. 290 calories, ~19–20 g protein
Why it’s a star:
Egg whites plus added whey protein give it a surprisingly high protein content for under 300 calories.
Whole-wheat wrap, spinach, and roasted red peppers add fiber and micronutrients.
Dietitians regularly call this one of the healthiest fast-food breakfasts thanks to its protein and moderate calories.
This is easily one of the best all-in-one choices if you don’t want to think too hard.
2. Turkey Bacon, Cheddar & Egg White Sandwich
Approx. 210–230 calories, ~16–18 g protein
Why it works:
Uses reduced-fat turkey bacon, egg whites, and reduced-fat cheese on a wheat English muffin.
High protein for a relatively low calorie count, flagged by Starbucks as a “high-protein” breakfast.
Note: There have been rumors of this sandwich disappearing from some apps, but it’s still listed on Starbucks’ official menu and available in many locations. Availability can vary, so check your local store.
3. Egg White & Roasted Red Pepper Egg Bites
Approx. 170 calories, 12 g protein per serving (2 bites)
Why they’re good:
Sous-vide egg whites with Monterey Jack cheese, spinach, and roasted red peppers.
Labeled by Starbucks as high-protein and vegetarian.
Very low in calories, so you’ve got tons of room to pair with a protein drink and still stay under 500.
By themselves they’re more “medium” in protein, but as part of a combo they shine.
4. Bacon & Gruyère Egg Bites
Approx. 300–320 calories, 19 g protein per serving (2 bites)
Why they’re popular:
Egg bites with applewood-smoked bacon, Gruyère, and Monterey Jack.
Starbucks and third-party nutrition sites list around 19 g protein for about 300–320 calories, and they’re explicitly marketed as high-protein.
They’re richer than the egg white version, but still leave room in your 500-calorie budget for a smart drink.
5. Eggs & Cheddar Protein Box
Approx. 460 calories, 22 g protein
What’s inside:
Two hard-boiled eggs
Cheddar cheese
Multigrain muesli bread
Fruit (e.g., apples, mandarin)
A small portion of peanut butter or spread (depending on your region)
Why it’s solid:
Around 22 g of protein and a mix of carbs, healthy fats, and fiber.
Under 500 calories, so you can drink black coffee or unsweetened tea and still stay on target.
If you want something that feels like a “real plate of food” rather than just a sandwich, this is your best boxed bet.
High-protein Starbucks breakfast combos under 500 calories
Here’s where you can really hit that 25–30 g protein sweet spot without blowing your calories.
To keep things simple, we’ll assume:
A tall (small) nonfat Caffè Latte is roughly 90–110 calories and 9–10 g protein, depending on region and exact milk.
A tall Cappuccino with nonfat or 2% milk is usually slightly lower in calories but similar in protein.
Always double-check specific drinks in the app if you need precise numbers.
Combo 1: Spinach, Feta & Egg White Wrap + Tall Nonfat Latte
Spinach, Feta & Egg White Wrap: ~290 calories, ~19–20 g protein
Tall nonfat latte: ~90–110 calories, ~9–10 g protein
Total: ~380–400 calories, ~28–30 g protein
Why it’s amazing:
Macro-wise, this is about as close to perfect as Starbucks gets for breakfast.
You’re squarely in the recommended 25–30 g protein range with plenty of calories left in your day.
If you just want one go-to high-protein Starbucks breakfast, this is it.
Combo 2: Bacon & Gruyère Egg Bites + Tall Nonfat Latte
Bacon & Gruyère Egg Bites: ~300–320 calories, 19 g protein
Tall nonfat latte: ~90–110 calories, ~9–10 g protein
Total: ~390–430 calories, ~28–29 g protein
Why it’s great:
Hits high protein while still comfortably below 500 calories.
Very satisfying, higher in fat than some options, which can help with fullness.
If you’re okay with a richer breakfast and want something super satisfying, this combo works well.
Combo 3: Egg White & Roasted Red Pepper Egg Bites + Tall Nonfat Latte
Egg White & Roasted Red Pepper Egg Bites: 170 calories, 12 g protein
Tall nonfat latte: ~90–110 calories, ~9–10 g protein
Total: ~260–280 calories, ~21–22 g protein
Why it’s useful:
Very low in calories with a strong protein-to-calorie ratio.
Perfect if you’re cutting calories but still want a decent chunk of protein in the morning.
If you’re aiming closer to that 25–30 g mark, you could pair this combo with something small and protein-friendly later in the morning.
Combo 4: Turkey Bacon, Cheddar & Egg White Sandwich + Tall Nonfat Latte
Turkey Bacon, Cheddar & Egg White Sandwich: ~210–230 calories, ~16–18 g protein
Tall nonfat latte: ~90–110 calories, ~9–10 g protein
Total: ~300–340 calories, ~25–28 g protein
Why it rocks:
Fantastic protein for the calories.
Sandwich is lighter than many other fast-food breakfast options, and the latte tops up the protein without adding much fat.
If this sandwich is available at your local store, it’s one of the best bang-for-your-buck macro plays on the menu.
Combo 5: Eggs & Cheddar Protein Box + Black Coffee or Americano
Eggs & Cheddar Protein Box: ~460 calories, 22 g protein
Black coffee or Americano (no sugar, no cream): ~5–10 calories, 0 g protein
Total: ~465–470 calories, 22 g protein
Why it’s solid:
Just squeaks under 500 calories and gives you a balanced, real-food-style breakfast.
Good if you’re not into a lot of milk or can’t do lattes.
If you want closer to 25–30 g of protein, you might need a bit more protein later in the morning, but this is still very respectable.
Customization tips to stay high-protein and under 500 calories
1. Use your drink to add protein, not sugar
Choose lattes, cappuccinos, or flat whites with dairy or soy milk for extra protein.
Avoid sugary drinks (Frappuccinos, flavored mochas, heavily sweetened iced lattes) that add lots of calories with little protein.
You’re better off with a plain or lightly sweetened latte and getting your “treat” from the food.
2. Stick with “high-protein” flagged items on the breakfast menu
Starbucks specifically tags several items as high-protein, including:
Spinach, Feta & Egg White Wrap
Bacon & Gruyère Egg Bites
Egg White & Roasted Red Pepper Egg Bites
Turkey Bacon, Cheddar & Egg White Sandwich (where available)
Certain protein boxes (Eggs & Cheddar, Cheese & Fruit, etc.)
These are your best starting points if you’re hunting protein.
3. Avoid adding sugary extras to drinks
To keep calories under control:
Ask for fewer pumps of syrup, or none at all.
Skip whipped cream.
Choose sugar-free flavor options if they’re available and you like them.
That way your drink stays mostly “milk + coffee,” which gives you protein without dessert-level calories.
4. Don’t double up on pastries
Pastries like croissants, muffins, and cake pops are tasty but:
Low in protein
High in calories, sugar, and refined carbs
If you’re doing a high-protein strategy, you’re almost always better off choosing one high-protein food item + drink rather than “protein item + random pastry.”
What to avoid if you want high-protein under 500 calories
You don’t have to ban these forever, but they’re hard to fit into this specific goal:
Venti flavored lattes and Frappuccinos with whole milk and full syrup loads
These can easily hit 350–500+ calories with relatively modest protein.
Pastries as your only breakfast
A croissant and a sugary drink = lots of calories, very little protein.
Breakfast sandwiches or bakes with extra cheese and heavy breads plus a sugary drink
The combo can push you way past 500 calories without getting you to 25–30 g protein.
If you really want one of these, treat it like a planned indulgence and adjust your other meals to balance it out.
Quick Starbucks ordering cheat sheet
If you don’t want to think at the counter, here are three simple scripts that keep you under 500 calories with solid protein:
Highest-protein “set it and forget it” option
“Spinach, Feta & Egg White Wrap and a tall nonfat latte.”
~380–400 calories, ~28–30 g protein.
Richer option that’s still under 500
“Bacon & Gruyère Egg Bites and a tall nonfat latte.”
~390–430 calories, ~28–29 g protein.
Lightest combo with decent protein
“Egg White & Roasted Red Pepper Egg Bites and a tall nonfat latte.”
~260–280 calories, ~21–22 g protein.
Use those as your default orders and you’ll consistently get a high-protein, under-500-calorie breakfast at Starbucks without having to open the nutrition chart every time.
