Crispy Grilled Cheese on Sourdough
Starbucks Sandwiches and the Lunch Menu Explained
Lunch here is short: a toasted grilled cheese, a ham and Swiss, a tomato and mozzarella, and two lavash pockets. Pick the ham and Swiss for the most protein, the grilled cheese for comfort food, or the falafel pocket if you eat plant-based. Compare protein and price below.
5Items
$5.25+Priced from
8 to 25 gProtein
FalafelVegan pick
Lunch picks by hunger and diet
Ham & Swiss on Baguette
Tomato & Mozzarella on Focaccia
Spicy Falafel Pocket
Jalapeño Chicken Pocket
Starbucks sells a small lunch menu of hot sandwiches, toasted pockets, wraps and cold snack boxes. The core of it is five items: a grilled cheese, a ham and Swiss, a tomato and mozzarella, and two lavash pockets.
The line-up is short and it changes. Sandwiches in Starbucks cafes rotate, so an item you saw last month may be gone, and a new one may take its place. This page sorts the choices by protein, diet and hunger, and the complete Starbucks menu covers everything else.
The Starbucks Lunch Menu at a Glance
Lunch food at Starbucks means hot sandwiches on bread such as sourdough, baguette and focaccia, plus two toasted pockets and a few cold snack boxes. Most are warm, all of the five core items start under 10 dollars on delivery apps, and protein runs from about 8 grams to 25 grams per item.
Crispy Grilled Cheese on Sourdough
Ham & Swiss on Baguette
Tomato & Mozzarella on Focaccia
Spicy Falafel Pocket
Jalapeño Chicken Pocket
The prices on the cards are delivery-app "from" prices, with a plus sign because they can climb. In a cafe they may be lower. The full price picture is on the Starbucks menu prices page.
Three quick facts help you read the group:
- Protein range: about 8 g in the falafel pocket up to 25 g in the ham and Swiss, based on the menu descriptions and published nutrition data.
- Diet tags: the grilled cheese is labeled vegetarian and the falafel pocket is labeled vegan.
- Served warm: the descriptions call the bread toasted, so these are heated, not cold.
The cheapest items are the two pockets, which sit well below the sandwiches in price because they are smaller.
Starbucks Grilled Cheese Sandwich on Sourdough
The grilled cheese is Cheddar, Parmesan and mozzarella on sourdough, finished with a Parmesan butter spread. The menu says it delivers 21 grams of protein and tags it vegetarian and high-protein, and it is the lunch item people ask about most.
Crispy Grilled Cheese on Sourdough
Why is it popular? The mix of three cheeses melts into a stretchy center, and the sourdough takes on a crisp edge from the butter spread. It reads as a comfort food, not a diet choice, and the numbers confirm it. Published nutrition data lists about 520 calories, 27 g of fat and around 1,040 mg of sodium.
That puts it among the richest items on the lunch menu. If you want something lighter, the tomato and mozzarella sandwich below has about a third fewer calories.
It contains wheat and milk, so it is not suited to anyone avoiding either. The Parmesan butter is part of the build, so you cannot simply remove it without changing the sandwich.
Ham and Swiss on Baguette Versus Tomato and Mozzarella on Focaccia
These two are the classic pair: one is meat, one is vegetarian, and both are served toasted. The ham and Swiss has 25 grams of protein and the tomato and mozzarella has 15 grams, according to the menu descriptions.
Ham & Swiss on Baguette
Tomato & Mozzarella on Focaccia
Ham and Swiss on Baguette Versus Tomato and Mozzarella on Focaccia
| Ham & Swiss | Tomato & Mozzarella | |
|---|---|---|
| Bread | Toasted baguette | Toasted focaccia |
| Filling | Ham, Swiss cheese | Roasted tomatoes, mozzarella, spinach |
| Spread | Dijon butter | Basil pesto |
| Protein | 25 g | 15 g |
| Calories (published data) | About 510 | About 360 |
| Diet note | Contains meat | No meat in the description |
The ham and Swiss is the filling choice, with more protein and a sharp mustard bite from the Dijon butter. The tomato and mozzarella is lighter and herbier, with sweet roasted tomatoes against a green pesto.
If you are choosing for a hungry day, pick the baguette. If you want a lighter bite that still feels like a sandwich, pick the focaccia.
Starbucks Pesto Sandwich and Turkey Provolone on Ciabatta
Three sandwiches at Starbucks are built around basil pesto, and they sit on different parts of the menu. Knowing which is which saves a wrong order when you want a pesto sandwich in Starbucks.
- Tomato & Mozzarella on Focaccia: the lunch item above, with basil pesto spread and roasted tomatoes. This is the one on the lunch list in our data.
- Egg, Pesto & Mozzarella Sandwich: a breakfast sandwich with an egg frittata, kale, basil pesto and mozzarella on a toasted Cheddar and onion bun, with 21 g of protein. Delivery-app price starts at $6.75.
- Turkey, Provolone & Pesto on Ciabatta: a turkey sandwich that Starbucks has sold on ciabatta bread. It does not appear in our delivery-app menu data, so availability and price vary by store.
If a friend says "the pesto sandwich," ask which one they mean. Most people mean the tomato and mozzarella or the turkey ciabatta, depending on whether they eat meat. The breakfast egg version is sold in the morning menu and is covered in the breakfast sandwiches with egg and bacon guide.
For the turkey ciabatta, check the app for your store before you plan on it. Items that are not in the delivery menu may still be sold in cafes, or may have been retired.
Wraps at Starbucks and Where the Spinach Feta Wrap Fits
At Starbucks, a wrap is food rolled in a flour or whole-wheat tortilla, while a pocket is stuffed into a toasted lavash flatbread. The lunch menu has pockets, and the wraps sit mostly on the breakfast side.
The wrap people search for most is the Spinach, Feta & Egg White Wrap, which is a breakfast item with cage-free egg whites, spinach, feta and sun-dried tomato cream cheese in a whole-wheat wrap. It has 20 g of protein. The delivery-app price starts at $6.15.
Because it is searched with lunch, many people want to eat it later in the day. Whether you can order it after the morning rush depends on the store, so check the app and your store's food hours. Some cafes sell breakfast food all day, and some do not.
Another breakfast wrap, the Bacon, Sausage & Egg Wrap, is bigger and heavier at 27 g of protein. It is covered with the other morning food on the breakfast pages.
Starbucks Spinach Feta Wrap Calories and Protein
The Spinach, Feta & Egg White Wrap has about 290 calories and 20 grams of protein, according to published nutrition data. That is the lightest filling item in this group.
Starbucks Spinach Feta Wrap Calories and Protein
| Item | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Spinach, Feta & Egg White Wrap | About 290 | 20 g | 8 g | About 840 mg |
The wrap uses a whole-wheat tortilla, egg whites, spinach and a cream cheese spread with sun-dried tomato. Sodium is the number to watch, since a single wrap holds a large share of a day's limit. Recipes change, so check the app if you have a dietary need.
Spicy Falafel and Jalapeno Chicken Pockets
Pockets are small, toasted lavash flatbreads stuffed with filling, and they are the lowest-priced items on the lunch menu. The two lunch pockets are the Spicy Falafel Pocket and the Jalapeño Chicken Pocket.
Spicy Falafel Pocket
Jalapeño Chicken Pocket
The Spicy Falafel Pocket is labeled vegan. It holds smashed falafel, hummus, roasted red bell peppers, pickled onions and a spicy herb sauce. Published data lists about 230 calories and 8 g of protein.
The Jalapeño Chicken Pocket has diced chicken, charred poblanos, green jalapeños, three-chile-pepper cheese and jalapeño cream cheese in a chile lavash. Published data lists about 200 calories and 11 g of protein.
Why are they cheaper? They are smaller than a full sandwich, and the menu prices them lower. The tradeoff is protein: neither pocket reaches the 20 g that the larger sandwiches deliver. If you want a snack or a light meal, they fit. If you want to stay full for hours, pair a pocket with a protein box or pick a sandwich.
Choosing a Starbucks Sandwich by Protein Diet and Hunger
Starbucks sandwiches differ most on three points: protein, diet tag and size. Use the table to match your goal to an item, using description-based protein and published calories.
Choosing a Starbucks Sandwich by Protein Diet and Hunger
| Goal | Pick | Protein | Calories |
|---|---|---|---|
| Most protein | Ham & Swiss on Baguette | 25 g | About 510 |
| Vegetarian and filling | Crispy Grilled Cheese on Sourdough | 21 g | About 520 |
| Vegetarian and lighter | Tomato & Mozzarella on Focaccia | 15 g | About 360 |
| Vegan | Spicy Falafel Pocket | About 8 g | About 230 |
| Spicy | Jalapeño Chicken Pocket | About 11 g | About 200 |
Hunger matters as much as diet. A pocket is a snack, a focaccia is a small lunch, and a baguette or sourdough sandwich is a full meal.
Best Sandwich at Starbucks for Protein Vegetarian or Vegan
These are guidance picks, not a ranking. For protein, go with the Ham & Swiss on Baguette at 25 grams. For vegetarian, the grilled cheese gives you 21 grams and a clear vegetarian tag. For vegan, the Spicy Falafel Pocket is the only lunch item labeled vegan, so it is the single choice.
If you want a lighter meal, the Tomato & Mozzarella on Focaccia is the one that does not weigh you down, and it is the pick for anyone who wants cheese without the heavy butter.
Calories in Starbucks Sandwich Choices
Calories across the lunch group run from about 200 to about 520, based on published nutrition data. The Jalapeño Chicken Pocket is lowest, the Tomato & Mozzarella sits near 360, and the grilled cheese and ham and Swiss are both over 500.
Calories change when Starbucks updates a recipe, so treat these as a guide. For the full numbers across the menu, see the nutrition and calories guide.
Ordering Lunch at Starbucks: Warming Customizing and Timing
Most starbucks sandwiches are heated in the store, and the descriptions describe the bread as toasted. If you want yours hotter or crisper, ask the barista when you order.
In the app, open the food section, add the item, and pick up at the counter along with your drink. Mobile ordering saves time during the lunch rush.
On customizing, fillings are mostly fixed, so do not expect swaps. You can ask for a sandwich unwarmed. You cannot usually remove a spread or a cheese, so if you have an allergy, read the allergen list first. Most lunch items contain wheat and milk, and some contain egg.
Timing varies by store. Many cafes serve food through the day, but hours depend on the location and on whether a store is a licensed one inside another business. Check the app for your cafe. For a sweet side, the pastries and bakery items page lists what sits next to the sandwiches.
Lunch Sandwich Questions People Ask
What sandwiches does Starbucks sell for lunch?
The core lunch items are the Crispy Grilled Cheese on Sourdough, Ham & Swiss on Baguette, Tomato & Mozzarella on Focaccia, the Spicy Falafel Pocket and the Jalapeño Chicken Pocket. Some stores also carry a turkey and pesto ciabatta. The lineup rotates, so check the app.
Is the Starbucks grilled cheese vegetarian?
Yes. The menu labels the Crispy Grilled Cheese on Sourdough as vegetarian. It uses Cheddar, Parmesan and mozzarella with a Parmesan butter spread. It is not vegan, since it contains cheese and butter, and it contains wheat and milk allergens.
How much protein is in the Starbucks grilled cheese and the ham and Swiss?
The menu says the grilled cheese has 21 grams of protein and the ham and Swiss has 25 grams. The tomato and mozzarella has 15 grams. These are the highest numbers among the sandwiches, and both are described as hot, toasted items.
Can Starbucks warm a sandwich for me and can I order lunch in the app?
Yes to both in most cafes. Lunch items are toasted or heated in the store, and you can ask for extra time. You can also add food to a mobile order in the Starbucks app and pick it up at the counter. Food availability depends on your store.
Does Starbucks have a vegan sandwich or pocket?
Yes. The Spicy Falafel Pocket is labeled vegan on the menu. It has falafel, hummus, peppers, pickled onions and a spicy herb sauce in a lavash flatbread. If you want vegan options among Starbucks sandwiches, it is the only lunch choice, so confirm in the app.
How many calories are in a Starbucks spinach feta wrap?
About 290 calories, with 20 grams of protein, based on published nutrition data. It is a breakfast wrap with egg whites, spinach and feta in a whole-wheat tortilla. Sodium is high, at around 840 mg. Recipes can change, so check the app for the current numbers.
What is the pesto sandwich at Starbucks?
It usually means the Tomato & Mozzarella on Focaccia, which has basil pesto, roasted tomatoes and spinach. Two others use pesto: the breakfast Egg, Pesto & Mozzarella Sandwich and, in some stores, the Turkey, Provolone & Pesto on Ciabatta. Ask which one is meant.
Does Starbucks serve lunch all day or only at certain hours?
It depends on the store. Many cafes sell food all day, but some licensed locations run on shorter food hours, and some items sell out. Check your store's hours and the item list in the Starbucks app instead of assuming. Breakfast items may follow different rules from lunch.
Does Starbucks have a gluten free sandwich?
Not among the lunch items here. They are built on sourdough, baguette, focaccia and lavash, all wheat-based, and Starbucks does not tag any as gluten free. Shared prep areas also mean cross-contact is possible. See the gluten free options at Starbucks page for what else is available.