Milly Gaines
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein meal plan. Dunkin Donuts offers keto-friendly drinks and low-carb snacks for those on a ketogenic diet. While donuts, bagels, and other baked goods are out of the question, there are still plenty of options to choose from. For drinks, stick to black coffee, espresso, Americano, or tea, and avoid adding milk, as it contains carbohydrates. Instead, opt for heavy cream or coconut milk, and sweeten your drink with sugar-free flavour shots or zero-calorie sweeteners. For food, you can order the Egg & Cheese Wake-Up Wrap or the Bacon Avocado Sandwich without the bread.
| Characteristics | Values |
|---|---|
| Donuts | Not keto-friendly |
| Flavor Swirls | Not keto-friendly |
| Refreshers | Not keto-friendly |
| Steamed milk | Not keto-friendly |
| Whipped cream | Not keto-friendly |
| Sweetened almond milk | Not keto-friendly |
| Black coffee | Keto-friendly |
| Sugar-free flavor shots | Keto-friendly |
| Heavy cream | Keto-friendly |
| Unsweetened tea | Keto-friendly |
| Sugar substitutes | Keto-friendly |
| Iced coffee | Keto-friendly |
| Sausage, egg, and cheese (without the bread) | Keto-friendly |
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What You'll Learn
Keto-friendly drinks at Dunkin Donuts
Staying on a keto diet while visiting Dunkin Donuts requires careful consideration of the menu. Keto-friendly drinks should be low-carb and sugar-free, with moderate protein and healthy fats. Here are some tips for ordering keto-friendly drinks at Dunkin Donuts:
Coffee
When it comes to coffee, ordering a plain drink and customising it is a good strategy. Black coffee is always a safe choice as it contains minimal calories and no sugar. You can add milk, but be mindful of the type of milk and its carbohydrate content. Coconut milk and cream are good low-carb options, whereas steamed milk has a lot more carbs. If you want to add flavour, opt for unsweetened flavour shots instead of sugary syrups. Flavour shots are available in various options, including French vanilla, hazelnut, toasted almond, blueberry, raspberry and coconut. You can also add a zero-calorie sweetener.
Espresso
A single shot of espresso is another keto-friendly option, with minimal calories and carbohydrates.
Americano
To make your Americano keto-friendly, order a medium size with only 3/4 water. Ask for the remaining 1/4 to be filled with steamed cream or coconut milk. Add one shot of an unsweetened cinnamon flavour shot and a zero-calorie sweetener to taste.
Iced Tea
When ordering iced tea, make sure it is unsweetened. You can add a spritz of lemon, a splash of milk, or a flavour shot such as raspberry. Avoid Refreshers, as they are sugar-laden drinks with 20-35g of sugar per medium drink.
Hot Tea
Hot teas are keto-friendly as long as they are unsweetened. Request no added sugar and add a lemon wedge or zero-calorie sweetener for flavour.
Remember, when ordering keto-friendly drinks at Dunkin Donuts, always specify your dietary needs and ask for specific changes to ensure your drink aligns with your keto goals.
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Sugar-free flavour shots
While donuts are a no-go when it comes to keto, there are some keto-friendly options at Dunkin Donuts. When ordering, it's important to be mindful of added sugars and carbohydrates. For example, while a macchiato is usually keto-friendly, asking for syrup or sweeteners will add sugar. Instead, opt for skim milk, coconut milk, or cream. Hot teas are also a good option, as long as they're unsweetened and don't contain any added sugar.
When it comes to sugar-free flavour shots, Dunkin Donuts offers a variety of options that can be added to coffee or tea. These flavour shots are unsweetened and sugar-free, containing only 5 to 20 calories. Popular flavours include vanilla, hazelnut, toasted almond, blueberry, raspberry, and coconut. These flavour shots can be added to either hot or iced coffee or tea to enhance the taste without adding significant calories or sugar.
It's important to distinguish between flavour shots and flavour swirls, as the latter contains sugar. When ordering, be explicit about requesting unsweetened flavour shots to avoid confusion. For example, specify unsweetened French vanilla, hazelnut, or blueberry.
In addition to flavour shots, there are other ways to customise keto-friendly drinks at Dunkin Donuts. Zero-calorie sweeteners can be added to coffee or tea without impacting the carb count. Additionally, coconut milk and cream are good low-carb options for iced coffee, as the coconut milk at Dunkin Donuts is unsweetened. However, it's important to note that their almond milk is sweetened and not sugar-free.
For those looking for a more substantial keto-friendly option, bringing your own hard-boiled eggs, meat, and cheese can be a good choice. Ordering an egg sandwich without the bread or with an extra egg instead of the bun is another way to get a more filling meal while staying within keto guidelines.
While staying keto at Dunkin Donuts requires careful ordering and customisation, it is possible to make choices that align with the diet's restrictions.
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Low-carb snacks
While it is possible to eat low-carb at Dunkin Donuts, donuts are not a low-carb food and should be avoided. However, there are plenty of other low-carb snack options that you can enjoy as part of a keto diet.
For savoury snacks, try some olives, which are rich in healthy fats and contain vitamin E, fibre, and other beneficial plant compounds. You can stuff them with feta or gorgonzola cheese for an extra boost of fat. Hard-boiled eggs are another great option, as they are high in fat and protein, which will keep you feeling full for longer. If you're after something crunchy, pork rinds are a tasty keto-friendly snack. To make them, boil marinated pork belly cubes until tender, then fry until golden brown and crunchy. Top with salt and a squeeze of lime.
If you're craving something sweet, there are plenty of keto-friendly options. Fat bombs are a popular choice, often made using a base of coconut oil, nut butter, avocado, or cream cheese, with added ingredients like dark chocolate and peanut butter. You can also make keto-friendly smoothies using avocado, coconut, and nut butter as a base, and adding in low-carb fruits like berries, lime, or lemon, as well as nutrient-dense veggies. For a quick snack, half an avocado with a piece of string cheese is a tasty option, or you could freeze and blend avocado with almond milk for a creamy frozen treat.
There are also some easy low-carb options for when you're on the go. Nuts are a great source of protein, fat, fibre, and plant compounds, and are a convenient snack to carry around with you. Flax crackers are another portable snack that can be bought or made at home, and are delicious paired with sliced cheese.
For a hot drink, black coffee is always a safe bet, as it contains minimal calories and no sugar. You can add milk or a sugar-free flavour shot for extra taste.
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Keto breakfast options
While donuts are a no-go on a keto diet, there are plenty of breakfast options to choose from. Here are some ideas to get you started:
Savoury Breakfast Options
- Bratwurst with a side of fruit
- Bacon and eggs
- Sausage (pork or chicken) and eggs
- Steak and eggs
- Deli meat (such as turkey or ham) and cheese roll-ups with a low-carb tortilla and mustard
- Omelette or scrambled eggs with parmesan cheese
- Avocado toast on homemade almond flour bagels
- Keto Crustless Quiche Lorraine
- Ham & Cheese Egg Cups
- Cheesy frico fried egg tostadas
- Waffle omelette
- Chaffles
- Egg bites with toppings such as onion, spinach, and sausage
- Hard-boiled eggs
- Keto-friendly sandwiches without the bun, such as meat, egg, and cheese
Sweet Breakfast Options
- Keto French Toast Sticks with sugar-free syrup
- Coconut flour keto pancakes with sugar-free syrup
- Chocolate keto protein shake
- Coconut berry keto smoothie
- Keto yogurt with nut granola
- Almond flour keto waffles
- Chia seed pudding
Keto-Friendly Drinks
When it comes to drinks, black coffee is always a safe choice on a keto diet, as it contains minimal calories and no sugar. You can customise it with regular or non-dairy milk, such as coconut milk, which is unsweetened and keto-friendly. Avoid almond milk, as it is often sweetened. You can also add flavour shots, such as vanilla, hazelnut, or blueberry, but be sure to specify that you want the unsweetened versions.
Unsweetened iced tea is another good option, and you can add lemon, milk, or flavour shots to enhance the flavour. Just be sure to avoid adding any sugar or sweetener.
If you're craving something warm, a traditional macchiato or a single shot of espresso can be a good choice, as long as you skip the syrups and sweeteners. Instead, opt for skim milk, coconut milk, or cream.
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Keto-friendly coffee and tea drinks
While following a keto diet, it is best to stick to basic drinks and avoid fancy ones with added sugars. Here are some keto-friendly coffee and tea drinks you can order at Dunkin Donuts:
Coffee
- Black coffee: You can top it with regular or non-dairy milk, such as coconut or almond milk, for some extra calories.
- Americano: You can add heavy cream or sweetener for extra flavor without adding too many carbs.
- Single shot of espresso: This has 5 calories, 0g fat, 1g carb, 0g fiber, 0g sugar, 0g protein, and 1g net carb.
- Iced coffee: You can add milk or cream, such as coconut milk or heavy cream, to make it more indulgent.
- Midnight Coffee
- Macchiato: Ask for skim milk, coconut milk, or cream instead of steamed milk.
- Matcha Latte: Order it with coconut milk or heavy cream instead of cow's milk.
- Latte: Order with coconut milk or heavy cream instead of regular milk. You can also add sugar substitutes like Splenda or stevia.
Tea
- Iced tea: Choose from black or green tea and add a spritz of lemon, a splash of milk, or a flavor shot like raspberry or blueberry. Avoid adding sweetener as it adds 58 grams of sugar.
- Hot tea: Choose from a variety of teas like Bold Breakfast Black Tea, Chamomile Fields Herbal Infusion, Cool Mint Herbal Infusion, Hibiscus Kiss Herbal Infusion, or Harmony Leaf Green Tea. Add a lemon wedge or a zero-calorie sweetener for flavor.
- Blueberry-flavored tea: Ask for the unsweetened version and add a light sugar substitute like Splenda if needed.
- Iced raspberry tea: A fruity option that satisfies your sweet cravings.
- Iced green tea: A caffeine kick without the bitterness of coffee.
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Frequently asked questions
You can order a black coffee, iced coffee or hot tea, and add sugar-free flavour shots such as vanilla, hazelnut, toasted almond, blueberry, raspberry and coconut. You can also add milk, but avoid almond milk as it contains added sugar. Instead, go for coconut milk or cream.
Yes, but your options are limited. You can order a Bacon Breakfast Sandwich without the bread, or an Egg and Cheese Wake-Up Wrap without the tortilla. You can also order a sausage, egg and cheese, but ask for no cheese and throw away the bread.
No, donuts are not keto-friendly.
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