Dietitians’ Favorite Fast Food Breakfast Sandwich

• RDs recommend Starbucks’ Spinach, Feta & Egg White Wrap for a healthy fast-food breakfast.
• This breakfast sandwich is packed with protein to keep you full and energized all morning. 
• It’s also heart-healthy, good for digestion and contains flavorful, nutrient-rich veggies.

Breakfast sets the tone for the day, providing an opportunity to fuel your body with steady energy, a wide variety of nutrients and balanced choices that support overall health. Eating breakfast not only powers your day. It may also reduce your risk for several chronic illnesses. It’s so powerful, in fact, that research has found that people who regularly eat breakfast are less likely to develop heart disease, type 2 diabetes, metabolic syndrome and obesity.

But when mornings get hectic , skipping breakfast is all too easy. The result? The dreaded midmorning energy crash, which can set the stage for less healthful choices later in the day. 

Instead of skipping breakfast, head to Starbucks and grab a Spinach, Feta & Egg White Wrap. Dietitians say it’s the healthiest fast-food breakfast sandwich around. “This wrap is a lighter option that still delivers on nutrition,” explains Jamie Lee McIntyre, M.S., RDN. “It’s packed with protein from egg whites and feta, includes veggies like spinach and red peppers for fiber and antioxidants, and uses a whole-wheat tortilla for lasting energy.”

Read on to learn more about why dietitians are such big fans of Starbucks’ Spinach, Feta & Egg White Wrap, plus strategies to order a healthier fast-food breakfast sandwich.

Why Starbucks’ Spinach, Feta & Egg White Wrap Breakfast Sandwich Is Dietitians’ Top Choice

Starbucks’ Spinach, Feta & Egg White Wrap Nutrition:

• Calories: 290
• Total Fat: 8g
• Saturated fat: 3.5g
• Sodium: 840mg
• Carbs: 34g
• Fiber: 3g
• Total sugars: 5g
• Protein: 20g

It Keeps You Satisfied

“The egg whites and feta provide a solid protein boost to help you keep full and energized through the morning,” explains McIntyre. But those aren’t the only ingredients that contribute to its high protein content. The egg white filling also contains whey protein powder to further enhance its protein content. Plus, the whole-wheat wrap provides a little protein, too. 

While one large egg white typically contains 3.5 grams of protein, this wrap gives you nearly six times that amount for a grand total of 20 grams of protein.

And if weight loss is a goal, this filling sandwich is an excellent choice with only 290 calories.

It’s Heart-Healthy

Starbucks Spinach, Feta & Egg White wrap has less saturated fat than many other fast-food breakfast sandwiches, says Kaylyn Koons, M.S., RD, LD. That’s important for heart health, as saturated fat is associated with higher levels of unfavorable LDL cholesterol, which can increase the risk of heart disease and stroke.

The American Heart Association recommends limiting saturated fats to less than 6% of your total daily calories. With 3.5 grams of saturated fat per serving, this contains fewer than 1% of calories from saturated fat for someone who eats about 2,000 calories per day–well below the 6% limit.

Provides a Jump Start on Your Day’s Veggies

This wrap contains a tasty combo of spinach and roasted red peppers. The result? Added fiber, vitamins and antioxidants–a mix you don’t always find in a grab-and-go breakfast, says McIntyre.

The Dietary Guidelines for Americans recommend consuming 2 to 3 cups of vegetables daily. However, only 10% of us meet these recommendations. Starting your day with a veggie-filled wrap is an easy way to get a head start on that goal.

May Promote Healthy Digestion

“Finding veggies and whole grains in a fast-food breakfast sandwich is like searching for a unicorn, and this satisfying choice checks all the boxes,” says Lauren Harris-Pincus, M.S., RDN. Together, this wrap’s veggies and whole grains give you a little bit of a fiber bump (3 grams) to help keep your digestive system running smoothly. In fact, whole-wheat flour is the second ingredient in this wrap after water. Considering that few of us come close to getting the recommended 25 to 38 grams of fiber we need each day, this wrap can help fill the void.

Strategies to Order a Healthier Breakfast Sandwich

“If available, take a look [at] and compare the nutrition facts labels for various options on a menu,” suggests Koons. If that isn’t available, try these RD-backed strategies to help you order a healthier breakfast sandwich.

• Keep an eye on portion sizes. Restaurant portions tend to be larger than what you’d eat at home. And with larger portions come more calories. If you can order a half sandwich to pair with a side of yogurt, great! If not, consider splitting a sandwich with a friend or co-worker. 
• Think balance. “Pair your sandwich with fruit or a large water or unsweetened tea instead of a sugary pastry or specialty drink,” recommends McIntyre. Including a fruit cup or apple slices boosts vitamins, minerals and fiber.
• Prioritize whole grains. Choose whole grains whenever possible for added fiber and to help you feel full. Whole grains also provide some extra protein.
• Choose lean proteins. Lean proteins, such as eggs, egg whites or tofu don’t just keep you full. They are low in saturated fat, which supports heart health. Stacey Woodson, M.S., RDN, LDN, recommends choosing breakfast sandwiches with at least 15 grams of protein to fuel your day. 
• Cut back on sauces. Ask for sauce on the side or skip it altogether to reduce added sugar, sodium, saturated fat and calories. Hot sauces, mustard and salsa can be lighter alternatives. However, if sodium is a concern, you may want to limit those as well.
• Be choosy about add-ons. Cheese, bacon and other breakfast meats may sound appealing, but their calories can add up quickly. Instead, ask for half the cheese or skip it altogether to save on saturated fat, sodium and calories.

Our Expert Take

Fast-food breakfast sandwiches can fit into a balanced lifestyle. But they’re not all the same. When time is tight, dietitians are big fans of Starbucks’ Spinach, Feta & Egg White Wrap. Its protein will keep you full and energized to power through your busy morning. And if weight loss is a goal, it has less than 300 calories. This tasty wrap is also heart-healthy, good for your digestive health and provides a jump start on your day’s veggie quota. 

Like most fast-food offerings, it is high in sodium. So, if you’re grabbing one for breakfast, try to eat a little less sodium later in the day, if you can. And pair it with some avocado spread. The spread’s potassium can help offset some of the blood pressure-raising effects of your sandwich’s sodium.