Reviewed by nutritionist Karen Ansel, MS, RDN
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Key points
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RD recommends Starbucks’ spinach, feta, and egg white wrap for a healthy fast food breakfast.
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This breakfast sandwich is packed with protein to keep you full and energized throughout the morning.
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It’s also heart-healthy, good for digestion, and full of flavorful, nutrient-dense vegetables.
Breakfast sets the tone for the day, providing your body with sustained energy, a variety of nutrients, and balanced choices that support overall health. Eating breakfast doesn’t just make your day better. It can also reduce the risk of several chronic diseases. In fact, it’s so powerful that studies have found that people who eat breakfast regularly have lower rates of heart disease, type 2 diabetes, metabolic syndrome, and obesity.
But when mornings are busy, it’s all too easy to skip breakfast. The result? The dreaded mid-morning energy crash that can set the stage for less-than-healthy choices later in the day.
Instead of skipping breakfast, head to Starbucks and pick up a spinach, feta, and egg white roll. Nutritionists say it’s the healthiest fast food breakfast sandwich. “This wrap is a lighter option that still provides nutrition,” explains Jamie Lee McIntyre, MS, RDN. “It’s packed with protein from egg whites and feta, has veggies like spinach and red peppers, fiber and antioxidants, and uses a whole grain tortilla for long-lasting energy.”
Read on to learn more about why nutritionists are such big fans of Starbucks’ spinach, feta, and egg white wrap, as well as strategies for ordering a healthier fast food breakfast sandwich.
Why Starbucks’ Spinach, Feta, and Egg White Sandwich Is a Dietitian’s Choice
Starbucks Spinach, Feta and Egg White Wrap Nutrition:
It remains satisfied
“Egg whites and feta provide plenty of protein to keep you full and energized in the morning,” explains McIntyre. However, these are not the only ingredients that contribute to the high protein content. The egg white filling also contains whey protein powder for an even higher protein boost. In addition, the whole wheat wrap also provides some protein.
While one large egg white typically contains 3.5 grams of protein, this wrap provides nearly six times that amount, for a total of 20 grams of protein.
And if your goal is to lose weight, this hearty sandwich is a great option at just 290 calories.
It’s heart-healthy
Starbucks’ spinach, feta, and egg white wrap has less saturated fat than many other fast-food breakfast sandwiches, says Kaylyn Koons, MS, RD, LD. This is important for heart health because saturated fat is associated with higher levels of bad LDL cholesterol, which can increase the risk of heart disease and stroke.
The American Heart Association recommends limiting saturated fat to less than 6% of your total daily calories. With 3.5g of saturated fat per serving, it contains less than 1% of calories from saturated fat for someone eating around 2,000 calories a day – well under 6%.
Provides a quick start to your day’s vegetables
This wrap has a delicious combination of spinach and roasted red peppers. The result? Added fiber, vitamins and antioxidants, a mix you don’t always find in breakfast, says McIntyre.
The Dietary Guidelines for Americans recommend 2 to 3 cups of vegetables per day. However, only 10% of us meet these recommendations. Starting the day with a vegetable-filled wrap is an easy way to achieve this goal.
May promote healthy digestion
“Finding vegetables and whole grains in a fast-food breakfast sandwich is like finding a unicorn, and this satisfying option checks all the boxes,” says Lauren Harris-Pincus, MS, RDN. Together, the veggies and whole grains in this wrap provide some fiber (3 grams) to keep your digestive system running smoothly. In fact, whole wheat flour is the second ingredient in this wrap after water. Given that few of us come close to the recommended 25-38 grams of fiber we need each day, this wrap can help fill the void.
Strategies for ordering a healthier breakfast sandwich
“If there is, look [at] and compare nutrition facts labels on different menu options,” advises Koons. If that’s not an option, try these RD-backed strategies to help you order a healthier breakfast sandwich.
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Watch portion sizes. Restaurant portions are usually larger than what you would eat at home. And with larger portions comes more calories. If you can order half a yogurt sandwich, great! If not, consider splitting a sandwich with a friend or co-worker.
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Think about balance. “Pair your sandwich with fruit or plenty of water or unsweetened tea, rather than a sweet cake or specialty drink,” recommends McIntyre. Adding a cup of fruit or a slice of apple is packed with vitamins, minerals and fiber.
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Give preference to whole grains. Choose whole grains when possible to add fiber and keep you feeling full. Whole grains also provide a little extra protein.
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Choose lean proteins. Lean proteins, such as eggs, egg whites or tofu, are more than filling. They are low in saturated fat, which supports heart health. Stacey Woodson, MS, RDN, LDN, recommends choosing breakfast sandwiches with at least 15 grams of protein to fuel your day.
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Reduce the sauces. Ask for the sauce on the side or skip it altogether to reduce sugar, sodium, saturated fat and calories. Hot sauces, mustards and salsas can be lighter alternatives. However, if sodium is a concern, you may want to limit it.
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Be picky about accessories. Cheese, bacon, and other breakfast meats may look 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
Fast food breakfast sandwiches can fit into a balanced lifestyle. But they are not all the same. When pressed for time, dieters are big fans of Starbucks’ spinach, feta, and egg white wrap. The protein in it will give you fullness and energy during a busy morning. And if weight loss is the goal, it has less than 300 calories. This delicious wrap is also heart-healthy, good for your digestive health, and gives you a jump start on your daily vegetable quota.
Like most fast foods, it is high in sodium. So if you’re having one for breakfast, try to eat a little less sodium later in the day if you can. And combine with avocado spread. The potassium in the spread may help offset some of the blood pressure-raising effects of the sandwich’s sodium.
Read the original article on EatingWell