Restaurant guide · Starbucks
What to Order at Starbucks on a GLP-1: High-Protein, Small-Portion Picks
What should I order at Starbucks on a GLP-1?
At Starbucks on a GLP-1, order:
- Egg White & Roasted Red Pepper Egg Bites: 12 g protein, 170 calories
- Iced Sugar-Free Vanilla Protein Latte: 29 g protein, 200 calories
- Spinach, Feta & Egg White Wrap: 20 g protein, 290 calories
Skip on a low-appetite day: Iced Lemon Loaf. Tip: Let the drink do some of the work.
Starbucks is an easy stop for a small, high-protein bite. Egg bites, egg-white sandwiches and a Greek-style yogurt all list their protein on the item page, and the protein lattes add a drink that counts. Here are six orders, each under 300 calories.
How much protein is in each Starbucks order?
| Order | Protein | Calories |
|---|---|---|
| Egg White & Roasted Red Pepper Egg Bites1 order | 12 g | 170 |
| Iced Sugar-Free Vanilla Protein LatteGrande, 16 fl oz | 29 g | 200 |
| Turkey Bacon, Cheddar & Egg White Sandwich1 sandwich | 17 g | 260 |
| Ellenos Muesli Yogurt, No Added Sugar1 cup | 18 g | 280 |
| Spinach, Feta & Egg White Wrap1 wrap | 20 g | 290 |
| Bacon & Gruyère Egg Bites1 order | 19 g | 300 |
Most protein for the calories: Iced Sugar-Free Vanilla Protein Latte, 29 g protein in 200 calories.
How do I order each one?
Egg White & Roasted Red Pepper Egg Bites
12 g protein170 calories1 order
One order, as sold. The lightest hot food on the menu.
Source: Starbucks item pages (nutrition panel), Item page, Calories and Protein.
Iced Sugar-Free Vanilla Protein Latte
29 g protein200 caloriesGrande, 16 fl oz
A drink with a meal’s worth of protein in it. Hot works too.
Source: Starbucks item pages (nutrition panel), Item nutrition page, Grande.
Turkey Bacon, Cheddar & Egg White Sandwich
17 g protein260 calories1 sandwich
A small sandwich on a wheat English muffin.
Source: Starbucks item pages (nutrition panel), Item page, Calories and Protein.
Ellenos Muesli Yogurt, No Added Sugar
18 g protein280 calories1 cup
Grab it from the case. It keeps for later in the day.
Source: Starbucks item pages (nutrition panel), Item page, Calories and Protein.
Spinach, Feta & Egg White Wrap
20 g protein290 calories1 wrap
Eat half now and save half for later.
Source: Starbucks item pages (nutrition panel), Item page, Calories and Protein.
Bacon & Gruyère Egg Bites
19 g protein300 calories1 order
The richer egg bites, still under 300 calories.
Source: Starbucks item pages (nutrition panel), Item page, Calories and Protein.
What should I skip at Starbucks on a low-appetite day?
- Iced Lemon Loaf. One slice is 410 calories with 5 g protein. It fills the room a protein bite would use. Source: Starbucks item pages (nutrition panel).
- Blueberry Streusel Muffin. 370 calories and 5 g protein. Egg bites give more than twice the protein for less. Source: Starbucks item pages (nutrition panel).
- Butter Croissant. 250 calories with 5 g protein. Fine as an extra, thin as a meal. Source: Starbucks item pages (nutrition panel).
How do I keep a Starbucks order small?
Let the drink do some of the work
On a day when food feels like a lot, pair a protein latte with one small bite. A Grande protein latte and the egg-white egg bites come to 41 g protein in 370 calories, and the latte can be sipped slowly over the morning.
More questions about ordering at Starbucks
Does Starbucks have protein drinks?
Yes. Starbucks has a Protein Beverages menu of lattes and matcha. The Iced Sugar-Free Vanilla Protein Latte is 200 calories with 29 g protein in a Grande, per its item page.
What is the best high-protein food at Starbucks under 300 calories?
Of the items here, the Spinach, Feta & Egg White Wrap has the most protein: 20 g in 290 calories. The Bacon & Gruyère Egg Bites are close, with 19 g in 300.
Where do these figures come from?
Every figure on this page was read from Starbucks’ own published nutrition information, for the portion named. Changing the order (a different sauce, bread or side) changes the numbers. These are food facts, not a target, and not advice about how much to eat.
- Starbucks item pages (nutrition panel) (Item pages; drinks shown for a Grande, 16 fl oz). Checked October 19, 2026.