Starbucks And Keto: Coffee Options For Your Diet

Starbucks offers a variety of keto-friendly coffee options, allowing those on a low-carb, high-fat diet to enjoy their caffeine fix without compromising their dietary goals. The key to ordering keto at Starbucks is to stick to basic drinks and customise with keto-friendly add-ins. Here's a formula to follow:

Step 1: Choose Your Base

- Coffee: hot coffee, cold brew, espresso, or iced coffee.

- Tea: plain brewed tea, with no sweeteners added.

Step 2: Choose Your Add-Ins

- Heavy cream, also known as heavy whipping cream, either plain or steamed/frothed. Half-and-half is another option if it fits your macros.

- Cinnamon or cocoa powder for a sugar-free flavour boost.

- Sugar-free syrups and sweeteners: sugar-free vanilla syrup, sugar-free cinnamon dolce syrup, or other options depending on the store. You can also find packets of sugar substitutes like sucralose to mix in yourself.

- Caffé Americano (2g net carbs): Espresso shots with added water, hot or iced.

- Caffé Misto (2g net carbs): Half coffee, half steamed milk. Order with heavy cream, or half heavy cream and half water.

- Cappuccino (2g net carbs): Ask for heavy cream instead of milk to make it keto-friendly.

- Espresso Con Panna (2-4g net carbs): Espresso shots with a dollop of whipped cream. Starbucks' whipped cream contains sugar, so this is a dirty keto option.

- Caffé Latte (2.5g net carbs): Order a grande with 3/4 water and 1/4 heavy cream to lower the carbs, then sweeten with a keto sweetener.

- Espresso (1-2g net carbs): Espresso is concentrated coffee, and a single or double shot contains minimal carbs.

- Caramel Macchiato (4g net carbs): Ask for an espresso macchiato and substitute 2% milk with breve (half-and-half) to reduce carbs.

- Espresso Macchiato (1g net carbs): Order a Doppio Espresso Macchiato with heavy cream instead of 2% milk to make it keto-friendly.

- Keto White Drink (1.5g net carbs): Ask for a Flat White (2 espresso shots with milk) made with half water and half heavy cream.

- Keto Starbucks Coffee (0g net carbs): Plain black coffee is carb-free! Choose your preferred roast: blonde, Pike Place, or dark.

- Blonde Vanilla Latte (5g net carbs): Order a grande with 3/4 water, 1/4 heavy cream, and 2 pumps of sugar-free vanilla syrup to make it low-carb.

- Keto Starbucks Iced Coffee (0g net carbs): Order plain iced coffee with no classic syrup. Sweeten with sugar-free syrup if desired.

- Nitro Cold Brew Coffee (0g net carbs): This smooth and slightly sweet coffee is naturally low-carb. Add sugar-free syrup for extra flavour.

- Vanilla Bean Crème Frappuccino (5g net carbs): Order an iced coffee with 2 splashes of heavy cream, 3 pumps of sugar-free vanilla syrup, and no classic syrup.

- Espresso Frappuccino (4g net carbs): Order a grande with 1/2 heavy cream and 1/2 water, 3 pumps of sugar-free vanilla syrup, and blend.

- Iced Flat White (4g net carbs): Ask for a grande with 1/2 heavy cream and 1/2 water instead of whole milk to make it keto-friendly.

- Vanilla Sweet Cream Nitro Cold Brew (1g net carbs): Ask for a splash of heavy cream and 2 pumps of sugar-free vanilla syrup.

- Double Shot on Ice (1.5g net carbs): Order a grande with no classic syrup, 1/2 heavy cream, and 1/2 water. Sweeten with keto-friendly sweeteners if desired.

- Iced Shaken Espresso (4g net carbs): Order a grande with 1/2 heavy cream, 1/2 water, and 2 pumps of sugar-free vanilla syrup instead of classic syrup.

- Iced Toasted Oatmilk Shaken Espresso (5g net carbs): Order with 4 pumps of sugar-free vanilla syrup instead of toasted vanilla syrup, and half oat milk, half heavy cream.

- Iced Caffé Americano (2g net carbs): Order a grande iced Americano for a low-carb option.

- Iced Caffé Latte (2g net carbs): Order a grande with 1/2 heavy cream and 1/2 water for a keto-friendly latte.

- Iced Blonde Vanilla Latte (4g net carbs): Order a grande with 1/2 heavy cream, 1/2 water, and 3 pumps of sugar-free vanilla syrup instead of 2% milk.

Starbucks keto coffee options

Starbucks has a variety of keto-friendly coffee options, although it's worth noting that a lot of their products contain added sugar, even those labelled sugar-free. So, it's always good to be careful and check the ingredients.

Black Coffee

The simplest option is to order a freshly brewed black coffee. Starbucks' Pike Place roast, blonde roast and dark roast are all carb-free.

Americano

Americanos are another good option as they are just espresso shots with added water, so they contain minimal carbs. You can add a pump or two of sugar-free syrup or a splash of cream if you like.

Espresso

Like black coffee, espresso is essentially carb-free. You can add a splash of cream or almond milk to mellow out the bitterness, and even half a pump of sugar-free syrup.

Cold Brew Coffee

Cold brew is brewed with cold water, which helps it retain caffeine, and it's also virtually free of carbs, calories and sugar. Nitro cold brew is infused with nitrogen to create sweetness without adding sugar and has a deliciously velvety mouthfeel.

Unsweetened Tea

Unsweetened hot or iced tea is another good option as it's just water and tea, which are carb-free. If you want milk in your tea, ask for a splash of heavy cream, which is higher in fat and lower in carbs than regular milk.

Flat White

For a flat white, ask for half water and half heavy cream instead of milk.

Latte

For a keto-friendly latte, ask for a tall latte with three-quarters water and one-quarter heavy cream, then sweeten with a keto sweetener.

Iced Coffee

Ask for a plain grande iced coffee with no classic syrup. You can sweeten it with sugar-free simple syrup or keto coffee syrup.

Espresso Con Panna

This is espresso shots with a dollop of whipped cream. Starbucks' whipped cream is infused with vanilla syrup, so it's already slightly sweet.

Cappuccino

Ask for a cappuccino with heavy cream instead of milk. You may not get the usual foam, but the heavy cream adds a rich texture.

Frappuccino

For a keto-friendly Frappuccino, ask for an iced coffee with extra ice, a hefty dose of heavy whipping cream and two pumps of sugar-free vanilla syrup, then request it blended Frappuccino-style, with no Frappuccino base or syrups.

Keto-friendly syrups and sweeteners

Starbucks currently offers only one sugar-free syrup, skinny vanilla, which can be enjoyed in moderation when following the keto diet. However, there are many keto-friendly syrup and sweetener options available in the market that you can carry along and add to your Starbucks drink. Here are some keto-friendly syrup and sweetener options:

Natural Sweeteners

Natural sweeteners such as stevia or monk fruit are excellent choices for keto dieters. These natural sweeteners have little to no calories or carbs and can help lower blood sugar levels. They are perfect for adding to a dark roast coffee or espresso, providing a touch of sweetness without derailing your keto diet.

Sugar-Free Syrups

Sugar-free syrups are a great way to add flavour and sweetness to your coffee without the sugar and carbs. Erythritol, stevia, and monk fruit are popular options as they are virtually sugar-free and have around 70% of the sweetness of sugar. These syrups can be added to any coffee or tea drink to make it keto-friendly.

Low-Carb Sweeteners

Low-carb sweeteners such as sucralose, xylitol, and yacon syrup can also be used in keto coffee. While sucralose itself is calorie-free, some sucralose-based sweeteners like Splenda contain carbs, so it is important to check the labels. Xylitol, a sugar alcohol, is as sweet as sugar but has fewer calories and carbs, making it a good option for keto coffee. Yacon syrup, derived from the roots of the yacon plant, has about half the calories of regular sugar and has been found to help reduce blood sugar and insulin levels.

Starbucks keto food options

Starbucks offers a variety of keto-friendly food options, which can be a great choice for those following a keto diet. Here are some of the best keto food options available at Starbucks:

String Cheese

Starbucks' string cheese is a convenient on-the-go snack option. It's individually packaged, making it a perfect portion-controlled snack. With only 80 calories per pack, it's a low-calorie and keto-friendly choice.

Sous Vide Egg Bites

Starbucks' sous vide egg bites are a popular low-carb option. The Bacon and Gruyere variety has only 9 grams of carbs, while the Egg White and Roasted Red Pepper option contains 11 grams of carbs. These bites are gluten-free and provide a good source of protein.

Country Archer Jerky

Starbucks offers two types of Country Archer jerky: classic beef jerky and smoked turkey jerky. Both options are rich in flavour and low in carbs, with only 5 grams of carbs per serving. Jerky is a convenient, portable snack for those on the keto diet.

Turkey Bacon and Egg White Breakfast Sandwich (No Bun)

While the Starbucks breakfast sandwiches are typically high in carbohydrates due to the bread, you can order any sandwich without the bun to make it keto-friendly. The Turkey Bacon and Egg White sandwich has only 2 grams of carbs when ordered without the English muffin.

Creminelli Sopressata Monterey Jack Snack Tray

This snack tray is a great choice for those on a keto diet as it's high in protein and contains zero carbs. It pairs uncured salami with Monterey Jack cheese, making it a tasty and satisfying snack option.

Rhythm Super Foods Kale Chips

These kale chips offer a crunchy, salty snack option. They can be enjoyed on their own or paired with a sandwich for a more filling meal. With just the right amount of crunch, they can satisfy potato chip cravings while keeping carbs in check.

Avocado Spread

Starbucks' avocado spread is similar to guacamole, made with avocado, spices, and lime juice. It has 5 grams of net carbs, making it a tasty and keto-friendly addition to your meal.

Pre-packaged Nuts

Starbucks offers a variety of packaged nuts, such as Squirrel Classic Almonds, which are kettle-cooked and have 9 grams of protein per bag. Nuts are a great keto-friendly snack option, providing healthy fats and protein to keep you energised.

Moon Cheese

Moon Cheese is another unique keto-friendly snack option at Starbucks. It's made purely of cheese, providing a crunchy, salty, and cheesy treat with only 1 gram of carb per serving.

These options provide a good starting point for those looking for keto-friendly food choices at Starbucks. It's always a good idea to check the nutritional information and adjust your choices to fit your specific keto diet plan.

Drinks and foods to avoid

If you're on a ketogenic diet, there are several drinks and foods you should avoid at Starbucks. Here's a list of things to steer clear of:

Drinks to Avoid

• Milk: This includes all dairy milk (whole, non-fat, 2%), as well as coconut milk, almond milk, soy milk, and oat milk. The coconut milk and almond milk at Starbucks have added sugar, which is not keto-friendly.
• Whipped cream: Whipped cream contains a lot of added sugar. If you're making keto Starbucks drinks at home, you can add sugar-free whipped cream instead.
• Sweetened drinks: Frappuccinos, mochas, chai lattes, steamers, cloud drinks, and violet drinks are all loaded with sugar and should be avoided.
• Added sweeteners: Avoid regular syrups, caramel, white chocolate, and honey. The only sugar-free syrup Starbucks offers is skinny vanilla, but even this should be enjoyed in moderation.
• Fancy toppings: Say no to chocolate shavings, cookie crumbles, and specialty "foams".

Foods to Avoid

• Lemonades, juices, and smoothies: These items contain a high amount of sugar.
• Most bakery items: Sandwiches, wraps, bakery goods, snack bars, chips, popcorn, and candy are all off the menu. In general, it's best to avoid bread.
• Skinny drinks: Despite the name, skinny drinks are not keto-friendly. They are made with fat-free milk and sugar-free syrup but are still high in carbs.

While this list might seem extensive, there are still plenty of keto-friendly options available at Starbucks. You can also customise your drinks by swapping in keto-friendly alternatives, such as heavy cream, sugar-free syrups, and unsweetened tea or coffee.

Making keto Starbucks drinks at home

The basics

Starbucks offers a range of keto-friendly drinks, but if you want to make them at home, here's what you need to know.

Firstly, choose your base: coffee or tea. For coffee, you can opt for hot coffee, cold brew, espresso, or iced coffee. If you're a tea drinker, go for plain brewed tea with no sweeteners.

Next, select your add-ins. You can choose from heavy cream, half-and-half, or unsweetened almond milk. To add flavour, opt for cinnamon or cocoa powder, or a sugar-free syrup such as vanilla, cinnamon dolce, hazelnut, caramel, or peppermint (seasonally available).

Keto Starbucks coffee drinks

Unsweetened Iced Coffee

• Order: Grande iced coffee with no classic syrup.
• Make at home: Brew your coffee, chill, and pour over ice. Add your choice of sugar-free syrup and unsweetened almond milk.

Cinnamon Dolce Latte

• Order: Americano with 3/4 water and 1/4 steamed heavy cream. Add two pumps of sugar-free cinnamon dolce syrup.
• Make at home: Brew espresso and add hot water, leaving space for a splash of heavy cream. Sweeten with cinnamon or syrup.

Keto Frappuccino

• Order: Iced coffee with no classic syrup, extra ice, three shots of sugar-free syrup, and three shots of heavy cream. Request to be blended Frappuccino-style, without any Frappuccino base or syrups.
• Make at home: Blend the above ingredients at home, adding ice last.

Mocha

• Order: Americano with 3/4 water and 1/4 heavy cream. No whipped cream, vanilla syrup, or caramel sauce. Add two pumps of skinny mocha sauce and, optionally, one pump of sugar-free peppermint syrup.
• Make at home: Brew espresso and add hot water, leaving space for a splash of heavy cream. Add sugar-free mocha syrup and, optionally, peppermint syrup.

Flat White

• Order: Flat White with half heavy cream and half hot water. Add sugar-free syrup if desired.
• Make at home: Brew a strong coffee and add equal parts heavy cream and hot water. Sweeten with syrup if desired.

Low-carb Starbucks tea drinks

Keto Pink Drink

• Order: Grande Passion Tango, iced, with no classic syrup. Add two shots of heavy cream and two pumps of sugar-free vanilla syrup.
• Make at home: Brew Passion Tango tea and chill. Add ice, heavy cream, and sugar-free vanilla syrup.

Keto London Fog

• Order: Earl Grey tea with 3/4 hot water and 1/4 heavy cream. Swap regular vanilla syrup for two pumps of sugar-free vanilla syrup.
• Make at home: Brew Earl Grey tea and add hot water and heavy cream. Sweeten with sugar-free vanilla syrup.

Keto Chai Tea Latte

• Order: Teavana tea with two bags of chai tea in hot water. Add two splashes of heavy cream and two pumps of sugar-free vanilla syrup. Sprinkle with cinnamon.
• Make at home: Brew chai tea and add hot water and heavy cream. Sweeten with cinnamon or sugar-free syrup.

Keto White Drink

• Order: Unsweetened peach citrus white tea with ice and light cream. Add two to four pumps of sugar-free vanilla syrup.
• Make at home: Brew peach citrus white tea and chill. Add ice, heavy cream, and sugar-free vanilla syrup.

Tips

• Check the Starbucks app or nutrition guide for specific carb counts.
• Avoid classic syrup, milk, whipped cream, sweet drinks (e.g. Frappuccinos, mochas, lattes), added sweeteners, fancy toppings, lemonades, juices, and smoothies.
• "Skinny" drinks are low in calories but high in carbs.
• Sugar-free syrups contain around 1g net carb per pump.
• Specify the number of syrup pumps; the standard is four pumps for a grande.
• Starbucks egg bites and cheese snacks are keto-friendly food options.
• Always ask for no classic syrup and avoid milk and whipped cream.
• Keep sugar-free syrup to two or three pumps.

Frequently asked questions