Keto Iced Coffee: Dunkin's Secret Menu Options

If you're on a keto diet, you might be wondering if you can still enjoy your favourite drinks from Dunkin' Donuts. The good news is that there are plenty of keto-friendly options available! The key is to keep it simple and avoid any fancy drinks with lots of added sugars. Black coffee is always a safe bet, and you can add heavy cream or a light sweetener to taste. If you prefer your coffee with milk, opt for keto-friendly, low-carb, unsweetened alternatives like coconut or almond milk. You can also add flavour shots, which are typically sugar-free and unsweetened. Just make sure to ask for flavour shots instead of flavour swirls, as the latter contain sugar. So, the next time you're at Dunkin' Donuts, you can order that keto iced coffee with confidence!

Keto-friendly flavour shots

Dunkin' Donuts offers a variety of keto-friendly flavour shots, which are sugar-free and unsweetened. These flavour shots can be added to any coffee or tea beverage to enhance its taste without adding any sugar or carbohydrates. Here are some of the keto-friendly flavour shots available at Dunkin' Donuts:

• French Vanilla: This flavour shot is perfect for those who want to add a touch of sweetness to their coffee or tea. It pairs well with steamed coconut milk or cream, creating a delicious and creamy latte.
• Hazelnut: Hazelnut is a versatile flavour shot that can be enjoyed on its own in an iced coffee or paired with a caramel flavour shot for a more complex taste.
• Caramel: For those who crave a sweet and indulgent treat, the caramel flavour shot is a great option. It can be added to an Americano or espresso to create a holiday-inspired beverage.
• Toasted Almond: Toasted Almond is another festive option that can be added to hot or cold coffee beverages. It has a nutty and slightly sweet flavour that complements the bitterness of coffee.
• Blueberry: Feeling adventurous? The blueberry flavour shot is an excellent choice for those who want to add a fruity twist to their drinks. It goes well with iced green tea, providing a refreshing and unique taste.
• Raspberry: Raspberry is another fruity option that can be added to iced green tea or even iced tea for a sweet and tangy flavour.
• Coconut: Coconut is a versatile flavour shot that can be added to both coffee and tea beverages. It provides a subtle tropical note that enhances the taste of the drink without overwhelming it.

When ordering, it is important to specify that you want flavour shots and not flavour swirls, as the swirls contain added sugar. Additionally, you can further customise your drink by adding a zero-calorie sweetener or a splash of milk or non-dairy milk. However, keep in mind that some milk options, such as oat milk and almond milk, may contain added sugar.

Keto-friendly sweeteners

Stevia

Stevia is a natural sweetener that is extracted from the stevia plant, native to South America. It has been used for over 1500 years and is 200 to 300 times sweeter than sugar. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. It has a similar sweet flavour to sugar but may have a slightly bitter aftertaste with hints of licorice. Stevia is available in powdered, granulated, and liquid forms, with drops being the most recommended as the powdered and granulated versions may be mixed with other fillers and sweeteners. It has been shown to have no effect on blood sugar response and may even lower blood sugar and blood pressure in some individuals. Refined extracts from stevia (steviol glycosides) are recognised as safe by the FDA, whereas raw and whole leaf extracts are not approved due to a lack of toxicological information.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Like stevia, it contains zero calories, zero carbs, and doesn't appear to raise blood sugar or insulin levels. Monk fruit is also rich in antioxidants known as mogrosides, which account for its sweetness. One downside of monk fruit is that it can be expensive, and as it is a relatively new product, there are no long-term studies available.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch, resulting in a fine white powder or granules. Erythritol is not completely calorie-free, containing 0.24 calories per gram compared to 4 calories per gram of table sugar. Studies suggest that erythritol has no impact on blood sugar levels and may even act as an antioxidant, improving blood vessel function in people with type 2 diabetes. It may cause nausea if consumed in large doses (50 grams in a single serving), but it is generally considered safe. Interestingly, erythritol has been shown to be more effective in fighting dental plaque and caries than other sugar alcohols.

Xylitol

Xylitol is another sugar alcohol that is similar in sweetness to regular sugar. It contains 2.4 kcal per gram, around two-thirds of that found in standard table sugar. Animal studies suggest that xylitol can contribute to a reduction in body weight, blood sugar, and serum insulin concentration in diabetic rats. However, it may cause digestive issues like gassiness and bloating and is toxic to pets.

Sucralose

Sucralose is a zero-calorie artificial sweetener that is 400–700 times sweeter than sugar, so only a small amount is needed. The impact of sucralose on blood sugar levels is not well established and may vary depending on previous use of artificial sweeteners. Some studies have shown conflicting results, with one indicating an increase in blood sugar and insulin in obese individuals who did not regularly consume artificial sweeteners, while another found no adverse changes in those who did. There are also concerns about the potential negative impact of sucralose on the gut biome and the risk of breakdown and interaction with other ingredients at high temperatures. Therefore, it may be best to opt for alternative sweeteners where possible and avoid using sucralose for baking or cooking.

Keto-friendly milks

The keto diet is a very low-carb, high-fat, and moderate-protein diet. To stay in ketosis, keto dieters must restrict their net carb intake to about 25-30 grams per day. Net carbs are calculated by subtracting the number of fibre content from the total number of carbs.

Since milk and milk alternatives are key ingredients in many recipes, it is important to know which types of milk are keto-friendly.

Milks to avoid on keto:

• Cow's milk: Cow's milk contains lactose, a type of sugar or carbohydrate. One cup (244 mL) of 2% milk contains 12 grams of net carbs.
• Goat's milk: Similar to cow's milk, goat's milk contains natural sugars that make it too high in carbs to be keto-friendly. One cup (240 mL) provides 11 grams of net carbs.
• Oat milk: Oat milk is made from oats, which are naturally high in carbs. One cup (240 mL) contains 17 grams of net carbs.
• Rice milk: Rice is a carbohydrate-rich starch, making rice milk a high-carb choice. One cup (240 mL) contains an average of 25 grams of carbohydrates.
• Sweetened condensed milk: This type of milk contains high amounts of added sugar and is often used in decadent desserts. One cup (240 mL) contains 165 grams of net carbs.
• Unsweetened almond milk: Almond milk is widely used on keto and is inexpensive and readily available in most grocery stores. It is relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL).
• Coconut milk: Coconut milk is also keto-friendly, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. As this is a significant portion of the daily carb allotment for keto, it should be consumed in moderation.
• Macadamia nut milk: Macadamia nut milk is more expensive than other keto-friendly milks, but it has the lowest amount of carbs. One cup (240 mL) contains 1 gram of fibre and 0 net carbs.
• Flax milk: Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats and contains only 1 gram of net carbs per cup (240 mL).
• Unsweetened soy milk: Soy milk contains 1 gram of fibre and 3 net carbs per cup (240 mL). It also provides 7 grams of protein.
• Cashew milk: Cashew milk contains only 2 grams of net carbs per cup (240 mL).
• Pea milk: Pea milk is a good source of plant-based protein, providing 8 grams of protein and 2 grams of net carbs per cup (240 mL).
• Half-and-half: A combination of whole cow's milk and heavy cream, half-and-half contains only 1 gram of net carb per ounce (30 mL). It is a good substitute for cow's milk in coffee and cooking.
• Heavy cream: Heavy cream is the fatty portion separated from fresh cow's milk. It is high in fat and calories but contains only 1 gram of net carb per ounce (30 mL).

When choosing keto-friendly milks, always opt for the unsweetened versions, as sweetened varieties can be high in added sugar. Additionally, be sure to read the nutrition labels carefully, as carb counts can vary significantly between different brands.

Keto-friendly hot drinks

Overview

The keto diet is a meal plan that restricts your intake of carbs and increases your intake of fats and protein. As a result, keto-friendly hot drinks typically involve black coffee, tea, or hot chocolate with low-carb substitutes for milk and sugar. Here are some ideas for keto-friendly hot drinks to warm you up:

Keto Coffee

• Black Coffee: Black coffee is a classic keto-friendly option as it contains minimal calories and no sugar. You can add a keto-friendly sweetener like Splenda or stevia to taste.
• Coffee with Keto-Friendly Milk: If you prefer your coffee with milk, you can use keto-friendly milk alternatives such as coconut milk, almond milk, or heavy cream. These options are low in carbs and lactose-free.
• Keto Latte: Create your own keto latte by starting with a shot of espresso and adding steamed keto-friendly milk. You can also add sugar-free flavor shots or zero-calorie sweeteners to taste.
• Bulletproof Coffee: Also known as butter coffee, this drink combines coffee with grass-fed butter or ghee for a creamy, keto-friendly beverage.
• Cinnamon Coffee: Cinnamon serves as a natural sweetener, and a dash of it in your coffee can enhance the flavor and provide a golden hue. You can also add butter or cream for extra creaminess and healthy fats.

Keto Tea

• Green Tea with Coconut Oil: Adding a teaspoon of coconut oil to your green tea is a keto-friendly way to eliminate bitterness and add healthy fatty acids to your drink. Coconut oil also contains medium-chain triglycerides (MCTs), which can promote energy and support ketosis.
• Hot Toddy: A hot toddy is a comforting drink that combines the warmth of spices such as cinnamon and cloves with the soothing properties of traditional hot tea. It can also boost your immune system, making it perfect for cold winter days or when you're feeling under the weather.
• Earl Grey Hot Chocolate: Infuse your hot chocolate with Earl Grey tea for a subtle citrus note that elevates the traditional cocoa flavor. This twist on a classic comfort drink is perfect for when you want something familiar yet a little fancy.

Keto Hot Chocolate

• Low-Carb Hot Chocolate: You can make keto-friendly hot chocolate by using keto-approved milk alternatives and sugar substitutes. Try adding a dash of cinnamon or other sugar-free flavorings to enhance the flavor.
• Cabernet Hot Chocolate: For a decadent treat, blend rich dark chocolate with bold red wine. This luxurious combination is perfect for special occasions or cozy nights by the fire.

So, there you have it! A variety of keto-friendly hot drinks to choose from. Whether you're a coffee, tea, or hot chocolate person, there are plenty of ways to enjoy warm beverages while sticking to your keto diet.

Keto-friendly cold drinks

Dunkin' Donuts offers a variety of keto-friendly cold drinks that you can customize to your taste preferences. Here are some options to consider:

Cold Brew Coffee

Order a cold brew coffee with ice to reduce bitterness. You can add a splash of heavy cream or sugar-free sweetener to enhance the flavour. A large cold brew coffee with cream has 120 calories, 12 grams of fat, 2 grams of carbs, 2 grams of sugar, and 2 grams of protein.

Iced Coffee

If you prefer your coffee cold, you can order an iced coffee with cream and your choice of flavour shots, such as French vanilla or toasted almond. A large iced coffee with cream has 120 calories, 12 grams of fat, 2 grams of carbs, 2 grams of sugar, and 2 grams of protein.

Iced Tea

Dunkin' Donuts offers a variety of unsweetened iced tea options, including green tea and black tea. You can add lemon, milk, zero-calorie sweetener, or flavour shots such as raspberry. A large unsweetened iced green tea has 5 calories, 0 grams of fat, 1 gram of carbs, 0 grams of sugar, and 1 gram of protein.

Americano

Americanos are similar to black coffee but are made by combining espresso with hot or cold water. You can add flavour shots, zero-calorie sweetener, or a splash of milk. A large iced Americano has 10 calories, 0 grams of fat, 2 grams of carbs, 0 grams of sugar, and 0 grams of protein.

Latte

While lattes typically contain more carbs, you can make them keto-friendly by choosing coconut milk instead of regular milk. A medium coconut milk latte has only 1 gram of carb. You can also add flavour shots or zero-calorie sweetener.

Frequently asked questions