A Complete Guide to Starbucks’ Turkey Egg White Sandwich

Starbucks has become synonymous with coffee but they also offer a variety of food items perfect for breakfast or lunch. One popular choice is the Starbucks Turkey Egg White Sandwich. With egg whites turkey bacon, and cheese on an English muffin, it provides a tasty and protein-packed meal.

In this comprehensive guide we’ll cover everything you need to know about Starbucks’ Turkey Egg White Sandwich from its nutrition information to how you can customize it. whether you’re looking for a quick breakfast on-the-go or a midday snack, this sandwich delivers flavor and satisfaction.

Nutrition Facts: Low Calories and High Protein

One of the biggest benefits of the Starbucks Turkey Egg White Sandwich is its light nutritional profile.

Here are the nutrition facts for a standard Turkey Egg White Sandwich:

• Calories: 230
• Total Fat: 6g
• Saturated Fat: 2g
• Trans Fat: 0g
• Cholesterol: 20mg
• Sodium: 550mg
• Total Carbohydrates: 28g
• Dietary Fiber: 3g
• Sugars: 2g
• Protein: 18g

With just 230 calories and 18g of protein, this sandwich is a smart choice for those watching their calorie and protein intake. The egg whites provide protein without unnecessary saturated fat and cholesterol.

Compared to other popular breakfast sandwiches, the Turkey Egg White version clocks in with far fewer calories and fat. For example, a sausage, egg, and cheese sandwich from McDonald’s has nearly double the calories at 450.

So if you’re looking for a tasty yet waistline-friendly breakfast, the Turkey Egg White Sandwich is a great option.

Ingredients: Turkey Bacon, Egg Whites, and Cheese

The Turkey Egg White Breakfast Sandwich contains a few high-quality ingredients that add flavor without excess calories:

• Egg Whites: The egg whites provide protein without the extra fat and cholesterol of whole eggs.

• Turkey Bacon: Turkey bacon has around half the calories of pork bacon, keeping the sandwich light.

• Cheddar Cheese: A sprinkle of cheddar cheese adds a delicious flavor boost. Starbucks uses reduced-fat cheddar to cut the fat.

• English Muffin: The sandwich comes on a toasted English muffin, which provides carbohydrates for energy.

By using leaner ingredients like egg whites, turkey bacon, and reduced-fat cheese, Starbucks manages to create a satisfying breakfast sandwich that’s also diet-friendly.

How to Order and Customize It

Ordering the Turkey Egg White Breakfast Sandwich at Starbucks is simple. Here are some tips:

• Know the Name: When ordering, ask for the “Turkey Egg White Breakfast Sandwich.” This ensures you get the lighter version versus other breakfast sandwiches on the menu.

• Select Bread: Choose between an English muffin or a bagel for the bread. For lower carbs, try the bagel.

• Pick Cheese: You can swap out the cheddar for pepperjack or provolone cheese.

• Add Veggies: To make it even healthier, ask for extra veggies like spinach, tomatoes or avocado.

• Go Sauce-Free: Request no sauce to cut calories and fat. Options like chipotle mayo can add unnecessary calories.

With some simple customizations, you can modify the Turkey Egg White Sandwich to your taste and dietary needs.

Is the Turkey Egg White Sandwich Healthy?

According to registered dietitians, the Turkey Egg White Breakfast Sandwich is one of the healthiest options at Starbucks for a few key reasons:

• It’s lower in calories, fat, and sodium compared to most breakfast sandwiches.

• Lean protein from the egg whites and turkey bacon keep you full and satisfied.

• It provides a decent amount of fiber from the English muffin.

• Ingredients like egg whites, turkey bacon, and reduced-fat cheese are smart substitutes.

Of course, any sandwich with bread, cheese, and meat also has its unhealthy aspects. But overall, nutrition pros agree the Turkey Egg White Breakfast Sandwich is a healthier choice for the occasional breakfast sandwich.

Tips for Making Your Turkey Egg White Sandwich Healthier

If you want to lighten up your Turkey Egg White Sandwich even more, here are some easy tweaks:

• Ask for extra veggies: Get spinach, tomatoes, onions or avocado added for nutrients and fiber.

• Go sauce-free: Skip condiments like chipotle mayo or honey mustard to avoid added fat, calories and sodium.

• Pick a bagel: Choosing a bagel instead of the English muffin reduces the carbs.

• Easy on the cheese: Request just 1 slice of cheese or ask for it on the side.

• Swap the muffin: Order the sandwich inside a lettuce wrap instead of the muffin for a low-carb option.

With a few simple modifications, you can make this breakfast sandwich even healthier to meet your dietary needs.

Is the Turkey Egg White Sandwich Keto-Friendly?

The standard Turkey Egg White Sandwich is not keto-friendly, since English muffins and bagels are too high in carbohydrates. But you can easily modify it to make it keto:

• Ditch the muffin and order it wrapped in lettuce leaves instead.

• Ask for no cheese or just 1 slice to limit carbs.

• Add extra veggies like spinach, avocado or tomatoes.

• Skip any sauces or spreads to avoid added sugars.

• Order coffee with heavy cream instead of milk for a fat boost.

While not strictly keto, a modified Turkey Egg White Sandwich can definitely fit into a low-carb, high-fat ketogenic diet.

Is the Turkey Egg White Sandwich Vegetarian?

No, the standard Turkey Egg White Breakfast Sandwich from Starbucks is not vegetarian, since it contains turkey bacon.

However, you can easily customize it to make a vegetarian turkey egg white sandwich:

• Substitute the turkey bacon with smoked cheddar cheese for smoky flavor.

• Or swap the turkey bacon for avocado slices.

• Leave off the cheddar cheese to make it vegan.

• Ask for egg white patties cooked in olive oil instead of butter.

So while not vegetarian by default, just a couple tweaks can turn the Turkey Egg White Sandwich into a tasty meatless breakfast option at Starbucks.

Taste Reviews: Flavorful and Satisfying

Overall, customer reviews of the Starbucks Turkey Egg White Breakfast Sandwich are very positive. Fans of the sandwich love the flavor and say it keeps them full until lunchtime.

The combination of turkey bacon, egg whites, melty cheese and English muffin is very satisfying. The lean turkey bacon still provides savory flavor. The egg whites are fluffy and pair nicely with the melted cheddar.

Some describe the sandwich as addicting and hard to stop eating! While light in calories, it doesn’t compromise on taste.

So if you’re looking for a yummy breakfast sandwich that won’t ruin your diet, the Starbucks Turkey Egg White sandwich gets rave reviews. Even better, you can customize it to suit your personal preferences.

Is the Turkey Egg White Sandwich Worth It?

At around $5-$6, the Turkey Egg White Breakfast Sandwich is more expensive than making your own sandwich at home. But for the convenience of a quick, portable breakfast you don’t have to prepare, most feel it’s worth the splurge now and then.

Compared to the time and effort needed to source the ingredients, cook egg whites, fry turkey bacon, and toast an English muffin yourself, the sandwich can be worthwhile when you’re short on time.

As an occasional treat, the delicious combination of flavors in the Turkey Egg White Breakfast Sandwich make it hard to resist. Just balance it out by making healthier choices for your other meals that day.

So don’t be afraid to grab this protein-packed and lower calorie breakfast sandwich when you’re on the go. Just be mindful of how often you indulge.

Next time you visit Starbucks in the morning, consider ordering the Turkey Egg White Breakfast Sandwich. With high protein, lower calories, and simple customizations, it can be the perfect way to start your busy day.