Eatery Insights
My high-protein Starbucks breakfast (turkey bacon + black cold brew)
My favorite high protein low calorie breakfast from Starbucks is a venti black cold brew (black) and a turkey bacon sandwich. This has become my routine go-to when I need a quick high protein breakfast on the go because it skips the calories in the form of a drink and allows me to eat a delicious breakfast sandwich. The Turkey Bacon, Cheddar & Egg White Sandwich comes in at 260 calories and 17g of protein (Starbucks official). Although this doesn't always feel like a "high protein" order on raw grams alone, the calorie-to-protein ratio is strong for a grab-and-go sandwich — about 15 calories per gram of protein. I used to always get the Double-Smoked Bacon, Cheddar & Egg Sandwich from Starbucks but it easily has nearly double the calories at 500 calories with 21g of protein. Whether you are choosing a healthier alternative or reducing your calorie intake, the turkey bacon sandwich is my favorite go-to because it's still quick and easy and is packed with enough to get my day started.
Venti black cold brew — part of my go-to high-protein Starbucks breakfast.
My order (quick facts)
| Item | Calories | Protein |
|---|---|---|
| Turkey Bacon, Cheddar & Egg White Sandwich | 260 | 17g |
| Cold Brew, black (no milk/sweetener) | 5* | 0g |
| Order total (approx) | ~265 | 17g |
Starbucks lists Cold Brew at 5 calories on the standard nutrition panel — black cold brew stays near-zero calories when you skip milk and syrup.
Source: Turkey Bacon sandwich nutrition · Cold Brew nutrition
Why I switched (sandwich vs. sandwich)
| Sandwich | Cal | Protein | ~Cal per g protein |
|---|---|---|---|
| Turkey Bacon, Cheddar & Egg White | 260 | 17g | ~15 |
| Double-Smoked Bacon, Cheddar & Egg | 500 | 21g | ~24 |
You only pick up +4g protein for +240 calories on the double-smoked. For my morning goal, the turkey bacon win is the ratio, not the max protein number.
Egg bites (current menu)
Still on the menu — strong protein options if you want to skip the muffin.
| Item | Cal | Protein |
|---|---|---|
| Bacon & Gruyère Egg Bites | 300 | 19g |
| Egg White & Roasted Red Pepper Egg Bites | 170 | 12g |
Sources: Bacon & Gruyère · Egg White & Red Pepper
Other current breakfast builds (official)
| Item | Cal | Protein | Notes |
|---|---|---|---|
| Spinach, Feta & Egg White Wrap | 290 | 20g | Strong wrap option |
| Chicken Bacon Protein Pocket | 310 | 20g | Newer protein pocket |
| Bacon, Gouda & Egg Sandwich | 360 | 18g | Classic sandwich |
| Egg, Pesto & Mozzarella Sandwich | 390 | 21g | Same protein as double-smoked, fewer cal |
| Double-Smoked Bacon, Cheddar & Egg | 500 | 21g | Kyle's old order |
| Bacon, Sausage & Egg Wrap | 640 | 27g | Max protein; highest calories |
For more high-protein Starbucks picks — including protein boxes and the cold case — see our full high protein Starbucks breakdown.
Filter Starbucks by protein and calories in the Eatery app — free on iOS.
Frequently Asked Questions
- What is a high-protein breakfast at Starbucks?
- For raw grams, the egg bites (up to 19g) or the Spinach, Feta & Egg White Wrap (20g) lead the board. For the best ratio, Kyle's go-to is the Turkey Bacon, Cheddar & Egg White Sandwich with a black cold brew — about 265 calories and 17g of protein.
- How many calories are in the Turkey Bacon, Cheddar & Egg White Sandwich?
- 260 calories and 17g of protein, per Starbucks' official nutrition info.
- How much protein is in Starbucks egg bites?
- Bacon & Gruyère Egg Bites have 19g of protein (300 calories). Egg White & Roasted Red Pepper Egg Bites have 12g (170 calories).
- Is black cold brew zero calories?
- Starbucks lists Cold Brew at 5 calories when ordered black, regardless of size (Tall through Venti).
- How many calories are in the Double-Smoked Bacon, Cheddar & Egg Sandwich?
- 500 calories and 21g of protein — Kyle's old order, before switching to the turkey bacon sandwich for the better calorie-to-protein ratio.