What is the lowest carb breakfast sandwich at Starbucks?

December 29, 2025 •

3 min read

According to nutrition data, many traditional breakfast sandwiches at Starbucks contain over 30 grams of carbohydrates, primarily from the bread and sauces. Navigating the menu to find a low-carb alternative that doesn't compromise on flavor can be a challenge. The key to finding the lowest carb breakfast sandwich at Starbucks lies in exploring bun-free options and specialized items.

Quick Summary

This guide details the lowest carb breakfast options at Starbucks, focusing on items like the Sous Vide Egg Bites and customizable sandwiches. It compares the carb counts of different menu items, provides tips for ordering keto-friendly, and offers advice on what to avoid. The article helps health-conscious consumers make informed choices for a satisfying, low-carbohydrate meal.

Key Points

Sous Vide Egg Bites: The Bacon & Gruyère and Kale & Mushroom varieties are the lowest carb and most convenient options.
Order Sandwich Without the Bun: Customizing a breakfast sandwich, such as the Turkey Bacon, Cheddar & Egg White, without its English muffin is an effective way to lower carbs significantly.
Beware of Wraps: The Spinach, Feta & Egg White Wrap and Bacon, Sausage & Egg Wrap are high in carbs because of their tortilla or wrap.
Customize Your Drinks: Pair your low-carb breakfast with black coffee, an americano, or a cold brew with a splash of heavy cream or unsweetened almond milk to keep drinks keto-friendly.
Check for Hidden Carbs: Many sauces and flavored drinks at Starbucks are high in sugar and should be avoided on a low-carb diet.
Always Specify Your Order: Be clear when ordering modifications, especially when asking for a sandwich without the bread.

Finding the Lowest Carb Starbucks Breakfast

For those following a low-carb or ketogenic diet, Starbucks offers a few key items that can fit within your macros with some smart ordering. The typical breakfast sandwich with its bun is usually too high in carbohydrates, but by focusing on the fillings and other protein-rich choices, you can find a satisfying meal.

The All-Stars: Sous Vide Egg Bites

Without a doubt, the Sous Vide Egg Bites are the best choice for anyone asking what is the lowest carb breakfast sandwich at Starbucks. These perfectly portioned, protein-packed morsels come in a few different flavors, but the Bacon & Gruyère and Kale & Mushroom varieties consistently offer some of the lowest carb counts on the menu. Their preparation method, sous vide, results in a rich, velvety texture that is far more decadent than a typical fast-food egg. These are a complete meal in a small package, providing fat and protein without the carb-laden bread.

Customizing a Traditional Sandwich

For those who prefer a more traditional breakfast sandwich, ordering one without the bun is the most effective way to drastically reduce carbs. The Turkey Bacon, Cheddar & Egg White Sandwich, when ordered without its English muffin, becomes a significantly lower-carb meal. Baristas are often happy to accommodate this request, and you can simply eat the contents with a fork or wrap them in a napkin. This simple customization turns a high-carb sandwich into a keto-friendly meal with minimal effort.

How to Order Like a Pro

When placing your low-carb order, being specific is crucial. Instead of just asking for a sandwich without the bun, make sure to clarify that you only want the inner ingredients. For example, “Can I have the Bacon, Sausage, & Egg Wrap, but just the filling, please?” For drinks, avoid all sugary sauces and ask for unsweetened additions, like heavy cream or sugar-free syrups, to keep your overall meal low-carb.

Hidden Carbs to Avoid

While focusing on the lowest-carb items is the main strategy, being aware of hidden carbohydrates is also vital. The seemingly healthy Spinach, Feta & Egg White Wrap, for example, contains a high number of carbohydrates from the wheat wrap itself. Similarly, many of the specialty drinks and sauces at Starbucks are packed with sugar. Always be specific with your order to avoid unwanted carbs. It's also important to note that the Impossible™ Breakfast Sandwich, despite being plant-based, comes on a carb-heavy ciabatta bun and is not suitable for a strict low-carb diet.

Comparison of Starbucks Breakfast Options


Menu Item	Total Carbohydrates (g)	Key Advantage	Key Disadvantage
Bacon & Gruyère Sous Vide Egg Bites	9	Naturally low-carb, rich flavor, and protein-focused.	Small portion size.
Egg White & Roasted Red Pepper Egg Bites	11	Good vegetarian option, naturally low in carbs.	Higher carb count than bacon option.
Turkey Bacon, Cheddar & Egg Sandwich	~2 (without bun)	Customizable, familiar flavors, excellent low-carb adaptation.	Requires a special request and can be messy.
Spinach, Feta & Egg White Wrap	34	Convenient wrapped format for eating on-the-go.	High carb count due to the wheat tortilla.
Impossible™ Breakfast Sandwich	36	Plant-based patty option.	High carb count due to the ciabatta bun.
Bacon, Sausage & Egg Wrap	57	Large, filling meal in a single serving.	Highest carb count of the options listed.

Conclusion

For those specifically looking for a breakfast sandwich at Starbucks with the lowest carb count, the best strategy is to order a sandwich like the Turkey Bacon, Cheddar & Egg without the bun. However, the most convenient and consistently lowest carb option on the menu is the Bacon & Gruyère Sous Vide Egg Bites. By being aware of your choices and making simple modifications, you can enjoy a flavorful and satisfying low-carb breakfast on your next Starbucks run.

Authoritative Outbound Link

For detailed nutritional information and the most up-to-date menu, you can always check the official Starbucks website.

Frequently Asked Questions

Yes, the Sous Vide Egg Bites are an excellent keto-friendly option. The Bacon & Gruyère variety has only 9 grams of carbohydrates, making it one of the lowest-carb items on the breakfast menu.

Yes, you can request a breakfast sandwich without the bread. Many customers do this to reduce carbs. You can then eat the contents with a fork. For example, ordering the Turkey Bacon, Cheddar & Egg White Sandwich without the bun dramatically lowers the carb count.

The Sous Vide Egg Bites have significantly fewer carbs than the breakfast wraps. For instance, the Bacon & Gruyère Egg Bites have 9g of carbs, while the Spinach, Feta & Egg White Wrap contains 34g of carbohydrates due to the tortilla.

The Bacon, Sausage & Egg Wrap is one of the highest-carb breakfast items at Starbucks, with approximately 57g of carbohydrates, primarily from the flour tortilla.

No, the Impossible™ Breakfast Sandwich is not a good low-carb choice. It is served on a high-carb ciabatta bun, bringing its total carbohydrate count to 36g.

For low-carb drinks, you can choose black coffee, espresso, or cold brew. To add flavor without carbs, ask for a splash of heavy cream and sugar-free syrups like vanilla or cinnamon dolce.

For a low-carb breakfast, you should avoid all traditional breakfast sandwiches and wraps that are served on bread or tortillas. Additionally, skip items with sugary syrups, sauces, and toppings, such as fruit and crackers in snack boxes.