Finding What's High in Protein at Starbucks: A Comprehensive Guide

November 9, 2025 •

4 min read

Starbucks recently launched new protein lattes and cold foam drinks, offering up to 36 grams of protein in a grande size. This move caters to the growing demand for functional foods and beverages that help consumers achieve their nutritional goals. Whether you need a quick post-workout boost or a satiating on-the-go meal, knowing what's high in protein at Starbucks can make a significant difference to your diet.

Quick Summary

This article explores the best high-protein food and drink options available at Starbucks, including new protein-boosted beverages, popular egg bites, satisfying wraps, and convenient protein boxes for a nutritious meal or snack.

Key Points

New Protein Beverages: Starbucks now offers Protein Lattes and Protein Cold Foams, providing up to 36 grams of protein in a grande drink.
High-Protein Boxes: Grab a convenient Eggs & Cheddar (22g protein) or Cheese & Fruit (20g protein) box for a balanced meal.
Savory Morning Options: Egg bites and wraps like the Spinach, Feta & Egg White Wrap (20g protein) or Turkey Bacon, Cheddar & Egg White Sandwich (17g protein) are solid choices.
Customize Your Drink: Boost any latte or cold drink with Protein-boosted milk (adds 12–16g) or Protein Cold Foam (adds ~15g).
Control Sugar Intake: Opt for sugar-free syrups and protein-added drinks, or ask for half the pumps of regular syrup.
Consider an Espresso Hack: Pouring your own protein shake (like Fairlife) into an iced espresso offers a high-protein, customizable option.

Your Guide to Protein-Packed Drinks at Starbucks

Starbucks has significantly expanded its menu to include a wide array of drinks designed for a higher protein intake, making it easier than ever to grab a beverage that's both energizing and nutritious. The new protein line features both customizable elements and ready-to-order options.

New Protein Lattes and Cold Foams

For those seeking a significant protein boost, the new lineup is a game-changer. These drinks are made with "Protein-boosted milk," a blend of 2% milk and premium whey protein. Key options include:

Protein Lattes: Offered hot or iced, these come in flavors like Vanilla and Matcha, providing 28–36 grams of protein for a grande. There are also sugar-free vanilla options available.
Protein Cold Foams: This creamy topping can be added to any cold beverage, instantly adding about 15 grams of protein to a grande drink. Flavors range from Vanilla and Chocolate to seasonal options like Pumpkin and Pecan.
Protein Cold Foam Drinks: Specialized beverages feature the new foam, such as the Iced Vanilla Cream Protein Latte with 26g of protein (grande) and the Chocolate Cream Protein Cold Brew with 19g of protein (grande).

Classic Drinks with a Protein Twist

Even classic coffee orders can be a source of protein, especially when customized. A standard grande Caffè Latte made with dairy milk contains about 13 grams of protein. You can amplify this by:

Substituting with Protein-Boosted Milk: For an extra $1, you can swap the milk in any drink that contains dairy for protein-boosted milk, adding 12–16 grams of protein.
Opting for Soy Milk: For a plant-based option, soy milk is a good alternative and a quality protein source.

High-Protein Food Items for a Satisfying Meal

Starbucks' food menu includes several items that are great for a high-protein breakfast or lunch, helping you stay full and energized throughout the day.

Protein Boxes

These pre-packaged boxes are a convenient and well-balanced option, featuring a variety of ingredients to provide a significant protein count.

Eggs & Cheddar Protein Box: This popular choice offers 22 grams of protein and includes hard-boiled eggs, white cheddar cheese, grapes, apples, multigrain muesli bread, and honey peanut butter.
Cheese & Fruit Protein Box: With 20 grams of protein, this box features Brie, Gouda, and aged cheddar cheeses, multigrain crackers, grapes, and apple slices.

Egg Bites and Sandwiches

For a warm, savory option, the egg bites and sandwiches are a great source of protein.

Spinach, Feta & Egg White Wrap: Packed with 20 grams of protein, this wrap features egg whites, spinach, and feta in a whole wheat tortilla.
Turkey Bacon, Cheddar & Egg White Sandwich: A leaner breakfast choice, this sandwich contains 17 grams of protein with turkey bacon, egg whites, and reduced-fat white cheddar on an English muffin.
Bacon & Gruyère Egg Bites: Made with high-quality ingredients, these bites offer a savory, protein-rich start to your day.

Comparison of Popular High-Protein Options

To help you decide, here is a comparison of some popular high-protein Starbucks items:


Item	Protein (g)	Calories	Key Features	Dietary Considerations
Eggs & Cheddar Protein Box	22	460	Convenient and varied	Contains dairy, peanuts
Iced Vanilla Protein Latte	27–29 (Grande)	Varies	New protein-boosted milk	Contains dairy, customizable
Spinach, Feta & Egg White Wrap	20	290	Lighter, savory wrap	Contains dairy, eggs, gluten
Turkey Bacon & Egg White Sandwich	17	230	Lower calorie, savory	Contains dairy, eggs, gluten
Protein Cold Foam	~15 (Grande)	Varies	Customizable topping	Contains dairy, flavors vary

Customization Tips for a Better Protein Diet

Beyond simply ordering a menu item, you can use several smart ordering tactics to enhance your protein intake and manage other nutritional factors like sugar and calories.

Reduce Syrups: Ask for “half the pumps” or sugar-free syrup options to cut down on unnecessary sugars while maintaining flavor.
Add Extra Protein: Add Protein Cold Foam to any cold drink or use Protein-Boosted Milk in your regular latte for an easy boost.
Bring Your Own: Some customers bring their own protein shake (like Fairlife or Premier Protein) and pour it into an iced espresso for a massive protein punch. This allows you to control the exact ingredients and amounts.

Conclusion

Starbucks has evolved to meet the needs of health-conscious consumers, offering a robust selection of high-protein items to support a balanced diet. With their new Protein Lattes and Protein Cold Foams, plus established options like egg bites and protein boxes, it’s easier than ever to find a convenient and satisfying choice. By knowing the menu and using smart customization tactics, you can ensure your Starbucks visit aligns with your nutritional goals without sacrificing flavor. For those seeking even more control, consider adding your own protein shake to a simple iced espresso order.

Additional Resources

For official nutrition information, visit the Starbucks website.

Frequently Asked Questions

A grande Sugar-Free Vanilla Protein Matcha or a Protein Matcha, made with protein-boosted milk, can contain up to 36 grams of protein, making them among the highest on the menu.

According to dietitians, they can be a great way to supplement protein, but some flavored options may be high in calories and sugar. Customizing your order to reduce syrup is recommended for healthier choices.

Yes, you can add Protein-Boosted Milk to any beverage that normally contains milk. For cold drinks, you can also add a scoop of Protein Cold Foam.

This box contains two hard-boiled eggs, white cheddar cheese slices, apples, grapes, multigrain muesli bread, and a pack of honey peanut butter.

You can request to substitute the standard milk with Protein-Boosted Milk, which adds an extra 12–16 grams of protein to a grande latte.

Yes, Starbucks offers the Sugar-Free Vanilla Protein Latte and Sugar-Free Vanilla Protein Matcha. You can also get Plain Protein Cold Foam without any added sugar.

The Turkey Bacon, Cheddar & Egg White Sandwich has 17g of protein for just 230 calories. The Egg White & Roasted Red Pepper Egg Bites offer 12g of protein and are another excellent option.