The 6 menu items our dietitians order at Starbucks

Starbucks menus can feel like their own language—venti this, extra pump that, oat milk or almond? Before you panic-order the same thing you always get, we went straight to the experts. We asked three of Teladoc Health’s registered dietitians to spill their go-to orders. And yes, they do treat themselves to Starbucks just like the rest of us. 

From a dirty chai to an iced shaken espresso, these picks prove you don't have to sacrifice flavor for nutrition. Consider this your cheat sheet to order like a dietitian.

1. Iced Dirty Chai Latte

So, what makes a chai latte dirty? Add espresso! This is the go-to drink for Teladoc Health Dietitian Lily Beasley, MS, RDN, LD. “I love all things coffee and espresso. The little jolt is a bonus to the strong flavor of espresso. Mix that with a little warmth from chai spice and it’s the most comforting beverage.” 

If you order the drink as is, you could overdo it with the added sugar. A tall size provides six pumps of syrup, or 23 g of added sugar. The American Heart Association suggests women limit their added sugar intake to 25 g per day. Men should limit their intake to 36 g a day. 

Beasley uses her nutrition expertise when ordering, so she can still enjoy the drink without all the sweetness. “I like to limit the number of pumps of syrup I get in any latte to reduce added sugar. When possible, I try and choose sugar-free syrup replacements as well.” Her go-to order? Grande iced chai tea latte with one to two shots of espresso, two pumps of chai and two pumps of sugar-free vanilla. 

The great part about lattes is that you can pick from a variety of milk options to help meet your health goals. “I like to get my lattes with 2% or whole milk for the protein content it adds. You can also opt for a lower-calorie milk like almond or skim as needed,” suggests Beasley.

2. Iced Coffee

This classic drink is a favorite of Teladoc Health Coach Anna Haehnel, MS, RD, CDCES. “I love an iced coffee on a hot summer afternoon when I’m needing a little boost in energy.” Haehnel highlights the low calorie count and caffeine content (135 mg in a tall) as selling points. The Food and Drug Administration (FDA) recommends most adults limit their intake to no more than 400 mg per day. That’s about two to three 12-fluid-ounce cups of coffee. 

Haehnel shares her healthy tip for adding sweetness to her iced coffee without overdoing it on calories and sugar. “As is, this drink can taste pretty bitter even to coffee lovers. I like to add the Salted Caramel Cream Cold Foam for a little sweetness and creaminess. I love the way it melts down into the drink and gives you that salty caramel taste on your first sip.” 

Another suggestion from Haehnel? Add a splash of cream or 2% milk instead of the cold foam to cut the bitterness.

3. Spinach, Feta & Egg White Wrap

Two of our health coaches love this menu item and think you will too! Estefania Andrioaia, MCN, RD, LD, CDCES, and Lily Beasley, MS, RDN, LD, like this wrap because it has a good mix of protein, carbs, and veggies. It’s also easy to take on the go.

Each wrap has 20 g of protein to help keep you full and give you energy. They’re also made with good-for-you ingredients like a whole wheat wrap, spinach, feta cheese and sun-dried tomatoes. Pair it with a piece of fruit, like a banana or an apple, to add more fiber and make it an even better meal.

One thing to keep in mind—this wrap has more than 800 mg of sodium, which is on the higher side. Try to eat less sodium in your other meals during the day to keep things balanced.

 4. Iced Shaken Espresso, customized

Want a creamy, caffeinated drink to start your morning? Try an iced shaken espresso! It has a bold coffee flavor, and Health Coach Andrioaia loves it too. The best part is you can make it just the way you like it. Here are some tips from Andrioaia to make it your own:

• Skip the syrup and ask for stevia instead to cut back on added sugar and calories

• Add a splash of soy milk to make it creamy

• Sprinkle in some cinnamon for extra flavor—no sugar needed!

• Ask for blonde espresso if you like a slightly sweeter, smoother taste

• Request a pump of sugar-free syrup (if your location has it)

5. Egg White & Roasted Red Pepper Egg Bites

These egg bites are one of Health Coach Andrioaia’s favorite breakfasts to grab on the go. She says: “They’re convenient, high in protein and keep me satisfied longer than many grab-and-go breakfast options. I also like that they’re easy to pair with a coffee or fruit if I need something more substantial.”

At just 170 calories, they make a great snack or part of a bigger breakfast. Each serving has 12 g of protein to help keep you full, and they’re low in added sugar. Each bite contains about 20% of your daily sodium, so keep that in mind when planning your other meals.

Want to make it a more complete meal? Try pairing the egg bites with one of these:

• Yogurt

• Whole grain toast

• A piece of fruit

6. Caffè Latte

Looking for a simple, classic drink with just the right amount of caffeine? Haehnel recommends ordering a tall size to keep the calories and caffeine reasonable. “It’s simple with just enough caffeine to give you that extra kick without too many calories. I like that it’s not overly sweet but also not too bitter—just the right balance,” says Haehnel.

She explains: “At 150 calories, this is one of the lower-calorie beverage choices off the menu before any modifications. It only has 75 mg of caffeine compared to some of the other beverages with 150 mg or more.” It’s a great option if you want something simple that won’t load you up on sugar or calories.