Are you following a keto lifestyle? If yes, then you probably know how tough choosing keto-friendly meals can be. All the more when you’re a coffee lover!
Let’s face it: Ordering out on keto isn’t easy, even for something as simple as coffee. If you’re on a keto diet and are afraid that you might not be able to quit your daily Starbucks habit, rejoice!
You can still get your caffeine fix without jeopardizing your ketosis. Keto Starbucks is real!
Is Your Favorite Drink Keto-Friendly?
Starbucks Keto Pink Drink
- Calories: 123
- Carbs: 6
- Fat: 11g
- Sugar: 5g
YES. This drink contains Starbucks Passion Tango Iced Tea, sugar-free vanilla syrup, and heavy cream. It isn’t exactly an approved Starbucks beverage, but it’s catching on with keto dieters today because of its high-fat heavy cream and low carb content.
Starbucks Chai Tea Latte
- Calories: 240
- Carbs: 45g
- Fat: 4.5g
- Sugar: 42g
DEFINITELY NOT. This sugary, bold and flavorful black tea is infused with spiced flavors and steamed milk. To make it keto-friendly, use Tazo Chai Tea as its base and use two tea bags when brewing.
You can also sweeten the taste using your favorite keto sweetener instead of sugar. To replace the milk, use coconut cream from a can.
Starbucks Caramel Frappuccino
- Calories: 420
- Carbs: 67g
- Fat: 15g
- Sugar: 66g
NO. This blended icy beverage combines rich coffee with smooth caramel and milk, topped with whipped cream and decadent caramel drizzled over all.
To make it keto-friendly, use unsweetened iced coffee with extra ice for your base and replace frappuccino syrups with two pumps of sugar-free Cinnamon Dolce syrup. Sweeten it with a packet or two of your preferred keto sweetener instead of sugar.
- Calories: 15
- Carbs: 3g
- Fat: 0g
- Sugar: 0g
YES, with heavy cream on top. This simple Starbucks drink is one of the best low-carb choices you can order while on a keto diet. It celebrates the flavors of espresso and offers a light layer of fat-rich crema on top.
How to Order Keto Coffee at Starbucks
The key to keeping your Starbucks habit while staying keto is knowing how to order Starbucks drinks that fit your keto diet. But how do you do that?
Customize. Get creative!
You are the customer and you can ask for exactly what you want. You are paying a premium because you are choosing their products over those of other coffee chains, so you only deserve to get exactly what you want!
Don’t hesitate to tell the barista that you’re on a keto diet. They will try their best to give you what you want and they will remake it until they give you what you want.
Here are the steps to ordering your favorite Starbucks drink the keto way:
1. Pick your sugar-free syrup
You know sugar is a big no-no when it comes to keto. If you want your drink to have some taste, go for a sugar-free syrup!
Starbucks offers two sugar-free syrups: Vanilla sugar-free syrup and Cinnamon Dolce sugar-free syrup. That’s not a lot of options but if you’re serious about going keto, you find a way to make it work.
Remember: Two pumps are enough!
2. Add Some Dairy or Non-Dairy
Starbucks traditionally has a wealth of dairy and non-dairy options. These include skim milk, whole milk, coconut milk, soy milk and almond milk.
If you’re on keto, skim and whole milk are definitely not going to work for you because they contain significant amount of carbs in them. So if you want to make your drink keto-friendly, add these instead:
- Half and half (1g net carbs)
- Heavy whipping cream (1g net carbs)
- Unsweetened coconut milk (2g net carbs)
- Unsweetened almond milk (2g net carbs)
3. Pick your other keto additions
Yes, you can make things a little sweeter even when on keto. All you need are some low-carb toppings!
Here are examples of Starbucks toppings that fit your keto lifestyle:
- Mocha drizzle (1g carb)
- Caramel drizzle (1g carb)
- Protein powder (1g carb)
- Fiber powder (1g carb)
- Whipped cream (2g carb)
- Sea Salt
- Pumpkin Spice
4. Order the smallest size possible
Why? Simple. Moderation means low carb.
As you get creative with your Starbucks order, keep in mind that the standard keto diet recommends net 20 carbs each day – this is your total carbs minus the fiber.
A keto-friendly drink would realistically need to be 5 net carbs or less. The lower, the better!
So, stay away from sugar as much as possible as that may kick you out of ketosis.
Just follow these tips for ordering your favorite drink to keep Starbucks on your low-carb menu!
Starbucks Ingredients by Net Carbs
|Ingredient Name||Net Carbs in Grams||Fat in Grams||Calorie Count||Sugar|
|Matcha Green Tea Powder||6g||0g||25||5g|
|Whipped Cream for Cold Drinks||2g||8g||80||2g|
|Whipped Cream for Hot Drinks||2g||6g||60||1g|
|Protein & Fiber Powder||1g||0g||30||0g|
|Flavored Sugar Free Syrup||0g||0g||0||0|
What to Order: Keto-Friendly Starbucks Drinks
Right, you can be a keto ninja at Starbucks by just being creative! So if you’re wondering if you need to give up your daily Starbucks to maintain your low-carb keto lifestyle, you know the answer is a big NO.
Keto Iced Coffee at Starbucks
You can get your favorite Starbucks coffee served over ice even when you are on keto. Want to get your low-carb iced coffee? Just tell your barista to leave it unsweetened!
Black coffee is great, but if you want to make it more keto-friendly, you can also try heavy cream and sugar-free syrups or stevia. Make sure to skip the sugary flavor syrups!
Keto Frappuccinos at Starbucks
Typically, a Starbucks Frappuccino is a blend of coffee, milk
If you are on keto and want to make your Frappuccino low in carbs, start with a tall iced coffee. Have them blend it Frappuccino-style with heavy whipping cream and sugar-free syrup, then top it with whip cream and nutmeg or cinnamon.
That gives you just 4g of carbs. Try it! The possibilities are endless!
Keto Hot Coffee at Starbucks
Now, if you are looking to warm up instead of cool down, reach for some Starbucks drip coffee. You may drink it black or add stevia, cream or sugar-free syrups, and even sprinkle some cinnamon on top of it if that’s your thing!
It’s also nice to grab a handy of MCT oil and add it to your hot coffee to make it bulletproof!
Keto Tea at Starbucks
Most of Starbucks’ teas—hot or iced—are caffeinated. These Starbucks brewed teas have 0 calories and 0g net carbs, so they’re perfect for keto dieters like you!
- Emperor’s Cloud and Mist Green Tea
- Jade Citrus Mint Green Tea
- Passion Tango Herbal Tea
- Peach Tranquility Herbal Tea
- Royal English Breakfast Tea
- Teavana Earl Grey Brewed Tea
- Teavana Joy
- Teavana Organic Chai Tea
- Youthberry White Tea
Best Keto Drinks at Starbucks
If you are looking for keto-friendly Starbucks options, here is a list of the best Starbucks drinks for keto dieters like you:
Venti Iced Coffee w/ Milk and Cinnamon
- Calories: 128
- Carbs: 1g
- Fat: 11g
- Sugar: 0g
This keto version of the popular Starbucks drink lets you cut carbs while getting a nice, refreshing drink with a bit of cinnamon spice! To make your Iced Cinnamon Refresher keto-friendly, simply ask for an unsweetened venti iced coffee, then add two to three pumps of sugar-free vanilla, one pump of sugar-free cinnamon dolce, heavy cream, and a sprinkle of cinnamon powder.
- Calories: 5
- Carbs: 3g
- Fat: 11g
- Sugar: 0g
If you want to warm up, reach for an order of Starbucks Americano. To make it keto-friendly, use heavy cream instead of milk. You may also add sugar-free syrup if you like.
- Calories: 55
- Carbs: 1g
- Fat: 5g
- Sugar: 0g
Typically, a Caffe Mocha has 20g of carbs and comes with milk, brewed espresso, mocha sauce, and whipped cream. If you’re on keto, order it with half heavy whipped cream instead of milk, and replace mocha sauce with skinny mocha sauce.
Low Carb Frappuccino
- Calories: 211
- Carbs: 4g
- Fat: 22g
- Sugar: 0g
A typical Frappuccino is a blend of coffee, milk, ice, sugary syrups, whipped cream and decorative toppings. That’s around 40g of carbs! To make it low carb, order a tail iced coffee, blend it frappuccino-style with heavy whipped cream, use sugar-free syrup and cinnamon or nutmeg for toppings!
Chai Brewed Tea
- Calories: 0
- Carbs: 2g
- Fat: 12g
- Sugar: 0g
In ordering this low-carb drink, be specific and ask for brewed chai. That’s because most chai comes from a pre-sweetened concentrate, which is a big no-no when it comes to the keto diet. You may also add a sprinkle of cinnamon powder for added flavor.
Keto-Friendly Starbucks Foods
There aren’t a lot of keto options at Starbucks when it comes to meals, but there’s a hot breakfast item here that is perfect for keto dieters like you.
Try Sous Vide Egg Bites. Aside from it is so rich and yummy, it only has 9g of net carbs!
This meal’s egg white and red pepper bites work as a great grab-and-go keto meal. But if you are going to consider keto’s general rule of staying under 50g of carbs a day, stay away from the Chicken Chorizo Tortilla flavor bites. Tortilla chips are anything but keto-friendly!
The egg bites are not available at all Starbucks locations, so count yourself lucky if this keto-friendly meal is available near you.
If you’re desperate to eat but the Egg Bites aren’t available, keep your protein levels up by ordering Starbucks’ Reduced-Fat Turkey Bacon and Cage Free Egg White Breakfast Sandwich. Just ditch the bun before you eat them!
Salad choices at Starbucks can also be very tricky. Don’t think that just because a bowl of salad is full of greens, it’s keto-friendly. It doesn’t work that way!
Grilled Chicken & Cauliflower Tabbouleh Salad is one of your best options for eating keto at Starbucks. It has just around 15g of carbs!
Keto Snacks at Starbucks
If you’re a regular Starbucks customer, you know that the store offers different snack items around its counter. But if you’re on a keto diet, these snacks may not be the best for you, considering their pretty high carb content.
The good news is that Starbucks offers protein boxes that are keto-safe! Protein boxes are the best keto snacks at Starbucks, although sometimes these boxes may still contain items that aren’t good for you.
If you’re ordering a protein box, eat only the nuts, eggs and cheese. The apples and grapes included in the Eggs & Cheese and Cheese & Fruit variants of protein boxes are high in carbs, so you may end up overpaying for what you get.