It really can be hard to decide what you can eat without ingesting a large amount of fat or sodium.The Spinach and Feta Breakfast Wrap seems healthy and you may be fooled by the fact that it only has 290 calories, but it has 830 mg of sodium.If you can’t go without a sugary treat, instead of going straight for the chocolate cookies and brownies, try this Marshmallow Dream Bar instead.18 grams of fat still is a high number, but the Tomato and Mozzarella Panini has the least amount of sodium of all the sandwiches.Oatmeal with Fresh Blueberries, Agave Syrup, and Fruit, Nut and Seed Medley.You can cut back even more on sugar and calories if you dropped the toppings, but I doubt you want to eat your oatmeal plain.Take the agave syrup instead of the brown sugar and if your Starbucks offers it, always pick the fresh blueberries over the dried.Reduced-Fat Turkey Bacon and Cage Free Egg White Breakfast Sandwich. .

Is Your Starbucks Order Sabotaging Your Weight Loss Efforts

Whether you go for the occasional treat or stop to pick up a latte on the way to work, you might not be happy when you find out what’s inside your favorite drink.Black Coffee or Tea: Plain brewed coffee or tea essentially have little or no calories, so if you don’t add sugar, syrup or milk you are good to go.Cappuchino: A classic drink choice, the Cappuccino contains espresso and heated milk.Also, don’t add sugar or syrup – use cinnamon or sprinkle in your own pack of stevia if you need a sweeter taste.Protein Bistro Box: Good high-protein lunch choice that will make you full and help you get through the day.It contains a mix of cheese, fruit, egg, and peanut butter with a little slice of multigrain bread.Spinach & Feta Wrap: A whole wheat wrap filled with cage-free egg whites (would be better with whole eggs, but what are you gonna do), spinach, feta cheese and tomatoes.Caramel Macchiato: A grande-sized cup will cost you 32 grams of sugar (nearly as much as 2 Twinkies).Fake sweeteners increase your appetite and are full of icky chemicals that you don’t want in your body.① Freeze brewed coffee in ice cube trays. .

Spinach Feta Wrap

What’s in the Spinach Feta Wrap at Starbucks?Here’s what’s in our spinach feta wrap recipe:. .

Copycat Starbucks Spinach and Feta Wrap (Freezer Friendly!)- The

This copycat recipe of the Starbucks Spinach Feta Wrap is simple to make, using less than 5 ingredients!Low calorie, lower carb and packed with flavor, these homemade egg white wraps are a breakfast game changer!If I’m not having pancakes or breakfast cookies, I am enjoying a homemade spinach and feta wrap.I was inspired to make a copycat version of the Starbucks spinach, feta and egg white wrap after having them for two weeks straight during college.See, they had a Starbucks on campus and being a lazy college student, I’d sleep in until the last second and swing by before my first class.– Traditional Starbucks feta wraps use a spread, but using chopped sun dried tomato adds extra flavor to it.Place the ingredients on it in this order, reserving an inch from each side to fold- egg white omelette, spinach, feta, sun dried tomatoes and finally the spices.Once ready to enjoy, remove from the fridge and heat up in a sandwich press or grill.Once ready to enjoy, remove from the fridge and heat up in a sandwich press or grill.Copycat Starbucks Spinach and Feta Wrap This copycat Starbucks Spinach and Feta wrap is even more delicious than it's inspiration- High in protein and packed full of egg whites, it's a much healthier twist on the original- Naturally gluten free!5 from 30 votes Print Prep Time: 5 minutes Cook Time: 5 minutes Servings: 1 wrap Calories: 195 kcal Author: Arman Ingredients 1 large tortilla gluten free, if needed.1/8 teaspoon pepper Instructions On medium heat, coat a non-stick pan with oil or cooking spray.Add your fresh or thawed frozen spinach and cover for 1-2 minutes, until wilted.Add your eggs whites, wilted spinach, sun dried tomatoes and crumbled feta and wrap up.If made fresh, cut in half or if prepared in advance, heat in a sandwich press or grill until warm.Notes If preparing multiple wraps, follow the instructions within the post. .

Copycat Starbucks Egg White Wrap with Spinach and Feta

When I get the (very very very very) rare opportunity to work outside the house for a few hours to get writing and site administration type tasks checked off my to-do list, Starbucks is my number two choice of location.Number 1 being the library because it’s quieter and because I think Starbucks keeps their thermostat on 40 degrees Fahrenheit and I can only tolerate that for a little while before my teeth are chattering.So if I land in Starbucks wanting breakfast, I get the biggest blonde roast they can offer me (black) and a spinach feta wrap.Flatout does not include sesame in their Multi Grain wraps, which is a huge bonus for my family.).So I did a little stalking research on Starbuck’s website and found that they use a cream cheese base on their wrap.I couldn’t find an identical product for this copycat Starbucks egg white wrap so I substitute with garden vegetable cream cheese (the best cream cheese on a toasted everything bagel, as a side note).When you live in the middle of nowhere, and have to drive 30 minutes to the nearest Starbucks, this is a handy recipe to have!Nutritious, filling, and easy to make, you’ll find that wraps can be a go-to meal.Recipe Get the Recipe: Copycat Starbucks Egg White Wrap with Spinach and Feta 4.4 from 61 votes Prep Time: 5 mins Cook Time: 15 mins Total Time: 20 mins 1 wrap Pin It Print Save Saved Cook Mode Prevent your screen from going dark Make a copycat Starbucks Egg White Wrap with Spinach and Feta.Carefully wipe out pan with paper towel (optional) and return to medium-low heat.If desired, return to dry pan (medium heat) to crisp outside of wrap.Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.Loved this copycat Starbucks egg white wrap – it’s definitely a good substitute if you’re looking to make a version of this healthy breakfast at home.You guys must think I haven’t been feeding Ben because all my “husband’s take” comments lately have been that he hasn’t tried the recipe.He’s been working at his new job for 8 weeks already and staying at my parents’ house, so I have been flying solo temporarily.None!Easy.Disclosure: I’m excited to partner with Flatout Flatbread to bring you quick and delicious recipes. .

Best and worst breakfast sandwiches

Many popular fast-food restaurants now offer breakfast sandwiches, which spurred us to look into the healthiest (and least healthy) options.Many popular fast-food restaurants now offer breakfast sandwiches, which spurred me to look into the healthiest (and least healthy) options.For the healthiest choice (lowest in calories, sodium and saturated fat), skip the sausage, opt for a lighter bread choice (choose an English muffin, wrap or toast over a bagel, croissant, pancake or biscuit) to save calories-and get a whole-grain one, if you can, for added fiber.Choosing sausage over the turkey bacon in the healthier sandwich makes a big impact on calories and saturated fat.This basic breakfast sandwich has fewer calories and less saturated fat than any of the McDonald's options with sausage, bacon or served on biscuits or McGriddles®.By choosing a breakfast sandwich that has sausage and is served on a pancake-type bun, called a McGriddle®, you add extra calories, saturated fat and sodium.The whole-grain bread adds extra fiber, which should help give this sandwich staying power.Dunkin' Donuts also has "Egg White Wake-Up Wraps"-a lighter option, but with only 150 calories and 10-11 grams of protein in the veggie and turkey sausage ones, I'm skeptical that they'd tide you over until lunchtime.This sandwich is low in calories with a whopping 6 grams of fiber, making it a good option. .

Starbucks' menu, as selected by a nutritionist

But if we can count on Starbucks to be "there" for us, what are the most nutritious options among so many different beverages, mini-meals and snacks?The lowest-calorie options at Starbucks include unsweetened coffee and tea.For example, a grande (16 ounce) vanilla latte with whole milk has 290 calories and 11 grams of fat (6 grams saturated).But the skinny version, with nonfat milk and sugar-free syrup, has 120 calories and 0 grams of fat.But that's about it when it comes to personalizing meals and snacks.Aside from breakfast foods and bakery items, Starbucks offers salad bowls; bistro boxes that contain fewer than 500 calories and are suited for different palates; and yogurt parfaits, which have fewer than 300 calories and provide 13 to 14 grams of protein.The chain reduced sodium by 20% for all breakfast sandwiches; however, some still have a lot fewer milligrams than others.We break it down by our picks for kids, athletes, drivers, vegetarians and vegans, as well as low-calorie, low-sugar, low-salt, gluten-free and low-carb options.But if you find yourself needing a caffeine boost with kids in tow, there are some nutritious, kid-friendly options to consider, and they don't include items from the bakery section.We really like the egg and cheddar breakfast sandwich and the PB&J on wheat bistro box, which has apple slices, string cheese and veggies with Greek yogurt dip.An 8-ounce cup has fewer calories (100) and more calcium (25%) than the same size nonfat hot chocolate without whipped cream, which has 140 calories and 20% calcium.Beverage: Café latte with soy milk (12 ounces) or unsweetened iced coffee with nonfat milk (16 ounces).The Evolution Fresh Greek yogurt parfaits and the egg and cheddar breakfast sandwich each have 14 grams of protein and provide 15% of your daily calcium needs.We would recommend the cheese and fruit bistro box too, since it's so portable, but it does contain about half a day's worth of saturated fat, from the cheese (10 grams).Pair any of the above with a tall (12 ounce) caffé latte with soy milk, which delivers 7 grams of protein and a third of your daily calcium needs.Beverage: Caffé Misto with soy milk (12 ounces) or unsweetened iced coffee with coconut milk (12 ounces).When it comes to options for vegans, the hearty blueberry oatmeal tops our list.For comparison, Starbucks' plain bagel has 9 grams of protein and 2 grams of fiber.Beverage: Nonfat cappuccino (12 ounces) or unsweetened iced coffee with nonfat milk (12 ounces).Without any toppings, it has 160 calories, 5 grams of protein and 4 grams of filling fiber.When it comes to beverages, the lowest-calorie options at Starbucks include unsweetened coffee (5 calories for a tall, or 12 ounces) and tea (zero calories, even for unsweetened Iced Passion Tango tea).Additionally, a tall iced coffee with nonfat milk that is lightly sweetened (with 3 pumps of syrup) has 80 calories, but if you order it with one pump of syrup, the count goes down to 35 calories.The next step is to check out the hot breakfast menu, which offers some of the lowest-sugar options at the chain, such as the egg and cheddar breakfast sandwich, with 2 grams of sugar, and the reduced-fat turkey bacon sandwich, with 3 grams of sugar.Beverage: Café latte with nonfat milk (16 ounces) or iced skinny flavored latte (16 ounces).The classic whole-grain and hearty blueberry oatmeals are also low-sodium breakfast options, with 125 milligrams each.When it comes to lunch, there is nothing on the Starbucks sandwich, panini and salad menu that is under 600 milligrams of sodium, and bistro boxes range from 460 to 830 milligrams of sodium, so the yogurt parfait is still the best option if you are closely watching sodium intake.Lunch: Egg salad sandwich.Beverage: Organic low-fat chocolate milk box (Horizon) or strawberry smoothie with non-fat milk (16 ounces).For lunch, we like the protein and iron-rich egg salad sandwich.Lunch: Protein bistro box.Snack: Kind bar, blueberry vanilla and cashew.Beverage: Café latte with nonfat milk (12 ounces) or cool lime Starbucks Refreshers beverage (12 ounces).The lowest-carb foods we could find on its food nutrition menu is the Frappuccino cookie straw, at 14 grams, and the petite vanilla bean scone, with 18 grams of carbs.If you subtract both the bread and grapes from the meal, the carb count goes down from 37 grams to 11 grams.You can add a pump of sugar-free syrup and whipped cream without making a dent in the carb content, though in that case, we recommend a tall size, as doing so boosts calories and saturated fat. .

DIY Make Ahead Starbucks Feta Wrap Recipe

Did you know that Starbucks Spinach Feta Egg White Wraps are just reheated from frozen?I think that’s plenty, but I’m sure that Mr. Hungry will want to use some of these for his lunches when he goes back to work (right now it’s looking like he can take 1-2 weeks PTO).AKA they’ve been prepped so I can pull them out of the freezer the day before and defrost, then cook them.The thing is that Starbucks doesn’t “make” any food on site, its all brought in… and their breakfast items are frozen, and I’m stilling paying how much for one?I wanted as close to the REAL thing as possible, so I looked up the ingredients on the actual Starbucks website.A couple of key things stood out to me: roasted red peppers and sun-dried tomato cream cheese spread.I made a list and headed off to TJ’s because they are the one place I know I can get jarred roasted red peppers that taste great!Servings: 6 wraps Calories: 305 kcal Author: Kelli Shallal MPH RD Ingredients 6 whole grain tortillas 10 inch minimum is best!Sauté 10 cups of fresh spinach sprinkled with garlic salt in a greased medium in a nonstick pan until wilted.Assemble your burritos, add to the center of each tortilla: 1/6 of spinach mixture, one tablespoon chopped roasted red peppers, one mini egg white omelet, two tablespoons feta cheese, and one tbsp sundried tomato.One trick I found that worked well was to place the omelet in the center, all the other ingredients in it, then fold it over before rolling the burrito.To Freeze: FREEZER TIP: Wait till all ingredients are cool before rolling burritos.If you are going to eat your burrito right then, I suggest rolling it and setting it on one of your greased skillets to brown each side and help it stay together.To Serve From Frozen: Microwave burrito wrapped in a paper towel for 2-4 minutes or until everything is hot and steaming!I find that once the burritos have been frozen, they stick together nicely and don’t need to be browned unless you want a little crunch! .


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