Dietitian’s Guide: Healthy Options at Starbucks

Navigating the menu for healthy food & drink selections at Starbucks (or any coffee shop) can be overwhelming, but we’re to make it easy for you.

Sorry, no peppermint mochas or cake pops here!

Be sure to screenshot or bookmark this page so you are armed with a list of healthy options at Starbucks the next time you need a caffeine fix.

P.s- You can also listen to this episode on our Nutrition Awareness Podcast.

Drinks

  • Unsweetened black coffee or tea. Feel free to add a splash of milk to break up the bitter taste
  • Americano
  • Unsweetened latte or cappuccino with any milk
  • Unsweetened Chai Tea Latte
  • Nitro Cold Brew, plain or with unsweetened milk
  • Nitro Cold Brew… with sweet cream! A grande has only 4 grams of added sugar, which is peanuts compared to other sweet beverages at SB with 4-10x that much sugar
  • Unsweetened Green Tea

Tips:

  • If
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Date Brownies (for an easier labor!)

I read a study that showed that women who ate dates in the 4 weeks prior to labor significantly reduced the need for induction and interventions in labor. It was a small study, but eating dates can’t hurt, right?

So I bought dates.

And they sat in my pantry for a week, untouched.

I realized I needed something a little more enticing to make myself eat dates (the women in the study at 6 dates per day). I’ve had ridiculous sweet cravings throughout most of my pregnancy, so why not take the dates and make them into brownies?

It didn’t take me long to get through an entire container of dates this way 🙂

Date Brownies 

  • 2 cups pitted dates
  • 1 1/2 cups walnuts (I toasted mine prior to bring out a nuttier flavor)
  • 3 tablespoons cocoa or cacao powder
  • 5 tablespoons chocolate whey protein (I used Naked Nutrition)
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A Berry Healthy Valentine’s Day Smoothie Bowl

Show yourself some love & blend up a delicious Smoothie Bowl for Valentine’s Day!

You’re a smooth[ie] operator 😉

I’m all for boxes of chocolates and candy hearts but leading up to the most romantic day of the year, I still want to eat nutritious meals that satisfy my sweet tooth! Cue this Valentine’s Day Smoothie Bowl.

I like my smoothie bowls as thick as Beyoncé, topped with a variety of superfoods, and as tasty as a dessert.

To celebrate Valentine’s Day, I combined my love for spoonable smoothie bowls, nutritious food, and delicious flavors to bring you A Berry Healthy Valentine’s Day Smoothie Bowl!

Here are tips to creating a THICK smoothie bowl:

Grits waiting for a bite during our food photoshoot!
  • Use frozen fruit. If you only is fresh produce, throw them in the freezer and wait 1-2 hours. This works best if your fruits and vegetables
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Mediterranean Veggie Pasta (High-Protein, Gluten-Free, Vegetarian)

This delicious Mediterranean Veggie Pasta with pesto makes for a healthy, plant-based dinner.

Make extra for lunch the next day- you’re going to thank yourself!

Traditional pasta tastes great (duh), but they often lack protein and fiber!

Upgrade your traditional vegetarian or vegan pasta recipes by using a high protein pasta made from chickpeas, lentils, or black beans. For this Mediterranean Veggie Pasta, I used Trader Joe’s Yellow Lentil & Brown Rice Spaghetti- they have 14 grams of protein and 3 grams of fiber per serving.

Banza is the OG high protein, legume pasta. It’s made from chickpeas and it’s probably my favorite taste & nutrition-wise.

But what kind of registered dietitian would I be if I did not encourage you to load up on veggies? Non-starchy goodies like bell pepper, onion, tomato, zucchini, & eggplant add texture, fiber, and Mediterranean vibes to this recipe.

Since I LOVE a big

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3 Healthy Pumpkin Spice Breakfast Ideas

To keep energy levels high this season, try these 3 healthy pumpkin spice breakfast ideas!

I know, I know… pumpkin spice isn’t cool anymore. But as a basic millennial, it’s in my DNA to crave a PSL whenever the temp. drops below 80’F (I live in Florida, don’t make fun of me!)

Buuuuuuut most pumpkin spice themed items at the store are full of added sugar, low in fiber, and don’t boast much protein. 

Pumpkin spice cereal, granola, and energy bars just ain’t it. Sure, they taste good but a bowl of pumpkin spice cereal with almond milk will keep me full for like, I don’t know, 27 minutes?

Then I’m scrummaging my pantry for more sugar.

Instead, try one of these 3 healthy pumpkin spice breakfast recipes from home for less sugar, more protein, and extra nutrition!

Chocolate Pumpkin Overnight Oats (Vegan, Gluten-Free)

Tastes like cake!

In a mason

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