Quick Bites: Starbucks

We’re back with another installment of our series on making healthier choices while eating out and today we are talking about Starbucks. I am guilty of treating myself to a caffeine filled cup of deliciousness multiple times per week. This makes it even more important for me to make healthier choices each time I indulge so I’m not packing on the pounds!

HBH quick bites-starbucks

The new law requiring restaurants to provide their nutrition information to customers on the menu has forced restaurants to revamp some of their menus and provide options for the health conscious consumers. Starbucks, along with many other companies seems to have realized there is a large customer base that is concerned with nutrition and only having pastries and coffee drinks in excess of 500 calories was not going to be suitable to their customers. These changes have been advantageous in that there are now a variety of healthier options available, and they are generally labeled making it slightly easier to make smarter choices while in the store.


Starbucks is known for their ability to customize drinks to your liking. You can easily change the type of milk, add another shot or add a flavor to your drink. Crafting a healthier drink requires a bit of creativity, but we are here to highlight some of the options!


  • Coffee/Americano
    • Choose iced or hot brewed coffee
    • Add milk in place of cream for fewer calories and fat
    • If using flavored syrup, use sugar free syrup to reduce calories
  • Latte
    • Order with non fat milk or nondairy alternative (soy or coconut)
    • Reduce flavored syrup by asking for half the amount
    • Order it “skinny” for nonfat milk and sugar free syrup
    • Order an Americano (espresso and water) with milk, add sugar free flavor syrup. This will cut the calories of milk and flavored syrup, but still has the espresso and creamy milk
  • Mocha
    • Order with non fat milk or nondairy alternative (soy or coconut)
    • Reduce flavored syrup by asking for half the amount
    • Reduce mocha syrup by asking for half the amount
    • Instead of a mocha, order a grande coffee with milk and 2 pumps mocha syrup (for grande). This will give you the mocha taste while seriously reducing the calorie and fat content.
  • Frappuccino
    • Order it “light”
    • Order smaller size to satisfy craving without excess calories
  • Tea
    • Order unsweetened or sweeten with sugar substitute
    • Sweeten with half pumps normally used
    • Use half pumps lemonade if ordering

Here are a few of my favorite seasonal HBH approved drinks!

  • Tall brewed coffee with milk and one pump pumpkin spice
  • Grande pumpkin spice misto (half coffee, half milk with pumpkin spice flavor)
  • Grande brewed coffee and milk with 2 pumps mocha, 2 pumps salted caramel




  • Wheat and spinach savory foldover- 250 calories, 4 g pro, 15 g fat
  • Ham and cheese savory foldover- 250 calories, 13 g pro, 11 g fat
  • Evolution fresh greek yogurt parfait (various flavors)- 250 calories, 13 g pro, 5 g fat


  • All Muffins: Most with excess of 300 calories, >30 g sugar, >50 g carbohydrate
  • All Loafs/scones: Most with excess of 400 calories, >30 g sugar, >50 g carbohydrate


Hot Breakfast:


  • Spinach, feta, egg white wrap- 290 calories, 19 g pro, 10 g fat
  • Turkey bacon egg white sandwich- 230 calories, 13 g pro, 6 g fat
  • Egg and cheddar breakfast sandwich- 280 calories, 12 g pro, 13 g fat
  • Oatmeal with fresh blueberries- 220 calories, 5 g pro, 2 g fat


  • Double smoked bacon and cheddar sandwich- 540 calories, 21 g pro, 32 g fat
  • Sausage and cheddar breakfast sandwich- 500 calories, 15 g pro, 28 g fat



  • Zesty Chicken and black bean salad- 360 calories, 14 g pro, 15 g fat
  • Protein Bistro Box- 370 calories, 13 g pro, 19 g fat
  • Roasted Tomato and Motzarella Panini- 390 calories, 15 g pro, 18 g fat


  • Old fashioned grilled cheese- 580 calories, 28 g pro, 29 g fat, *1110 mg sodium
  • BBQ Brisket sandwich- 510 calories, 23 g pro, 22 g fat, *1210 mg sodium
  • Chicken Artichoke on flatbread- 510 calories, 24 g pro, 27 g fat, *1120 mg sodium
  • PBJ Bistro Box- 450 calories, 14 g pro, 23 g fat


Oh…and the Peter Rabbit Organics pouches are toddler approved!


Hopefully this will help you to make some healthier choices while eating out!

Talk to us: What is your favorite drink? Do you have any “off the menu” favorites?

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