Starbucks' Keto Food Options: What To Order?

Starbucks is a popular coffee chain, and many of its loyal customers are curious about the keto-friendly options available on its menu. While the coffee giant may not be the easiest place to eat for keto dieters, there are still some drinks and snacks that can be ordered with a few tweaks and substitutions.

Starbucks keto drinks

If you're on a keto diet, you might think your Starbucks options are limited to black coffee. However, with a few modifications, you can still enjoy a variety of drinks. Here are some tips and suggestions for ordering keto-friendly beverages at Starbucks:

What to Avoid:

• Say no to whipped cream and caramel drizzle as they are full of sugar and carbs.
• Avoid steamed milk, as it adds carbs to your drink.
• Be cautious of “skinny” drinks, as they are typically low in calories but high in carbs.
• Sugar-free syrups are not carb-free, so specify the number of pumps you want (usually 1-2).

Coffee Drinks:

• Unsweetened Iced Coffee: Ask for no classic syrup and add a pump or two of sugar-free syrup if desired.
• Caffè Americano: Order in a larger cup with ice and room for heavy cream, cinnamon, and nutmeg, which you can add yourself.
• Cinnamon Dolce Latte: Order an Americano with 3/4 water and fill the rest with steamed heavy cream. Add two pumps of sugar-free cinnamon dolce syrup.
• Frappuccino: Ask for an iced coffee with extra ice, three shots of sugar-free syrup, three shots of heavy cream, and blend it Frappuccino-style without any base or syrups.
• Mocha: Order an Americano with 3/4 water and 1/4 heavy cream. Ask for no whipped cream, no vanilla syrup, and two pumps of skinny mocha sauce.
• Flat White: Ask for half heavy cream and half hot water instead of steamed milk.
• Café Latte: Order a grande brewed with three parts water and one part heavy cream, then sweeten with stevia.
• Cappuccino: Request heavy cream instead of milk to make it keto-friendly.
• Iced Blonde Vanilla Latte: Replace the milk with heavy cream or almond milk and ask for three pumps of sugar-free vanilla syrup.

Tea Drinks:

• London Fog: Order an Earl Grey tea with heavy whipping cream and a pump of sugar-free syrup.
• Chai Tea Latte: Skip the latte and order a chai tea with splashes of heavy cream and two pumps of sugar-free vanilla syrup.
• Iced Passion Tango Tea: This drink is unsweetened with no milk add-ins (aka no carbs), but you can add a little stevia or Splenda if needed.
• Iced London Fog Tea Latte: Swap in sugar-free vanilla syrup and go with whole milk or alternative milks such as coconut or soy.
• Pink Drink: Ask for a grande Passion Tango Iced Tea with no classic syrup, two shots of heavy whipping cream, and two pumps of sugar-free vanilla syrup.

Other Tips:

• Start with black coffee for all coffee-centric orders to save up on carbs.
• You can add heavy cream to meet your fat macronutrient goal, but it is primarily saturated fat, so use it in moderation.
• For alternative milk options, choose coconut milk or soy milk, as these have fewer carbohydrates.
• Starbucks offers sugar-free vanilla, Cinnamon Dolce, and Skinny Mocha syrups, which are made with sucralose (Splenda).
• You can also sweeten your drink with stevia or Splenda.

Starbucks keto food

Overview

Starbucks offers a variety of keto-friendly food options, allowing customers to enjoy their favourites while adhering to a low-carb, high-fat diet. From savoury snacks to satisfying breakfast choices, here is a guide to ordering keto at Starbucks.

Snacks

• Creminelli Sopressata Monterey Jack Snack Tray: A high-protein, low-carb snack tray with Italian dry salami and Monterey Jack cheese.
• Country Archer Jerky: Classic beef jerky or smoked turkey jerky, both low in carbs and rich in flavour.
• Rhythm Super Foods Kale Chips: Salty, crunchy roasted kale chips for an afternoon snack or side.
• String Cheese: Starbucks' string cheese is a convenient, low-calorie, on-the-go snack.
• Squirrel Classic Almonds: Roasted almonds, a filling snack with health benefits and a good source of protein.
• Moon Cheese: Crispy, crunchy, gluten-free cheese snacks, high in protein and calcium.
• Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray: A low-carb charcuterie board with fresh vegetables, cheese, and nuts.
• Babybel Mini Cheese Snacks: Perfect for a quick, low-calorie snack, though you may need a few to satisfy your hunger.

Breakfast

• Sous Vide Egg Bites: Four varieties are available, with the Bacon and Gruyere option being the lowest in carbs.
• Turkey Bacon and Egg White Breakfast Sandwich (No Bun): A delicious, low-carb breakfast option without the English muffin.

Lunch/Dinner

• Grilled Chicken & Cauliflower Tabbouleh Salad: A tricky choice due to the presence of carbs, but still an option for those mindful of their daily carb intake.
• Chicken Wrap Protein Box: This box features grilled chicken, a whole wheat wrap, cheddar, apples, and almond butter. To make it keto-friendly, remove the wrap, apples, and almond butter.
• Smoked Turkey Protein Box: Swap the bread for a lettuce wrap and skip the grapes to reduce the carb content.
• Cauliflower Tabbouleh Side Salad: A lively mix of cauliflower, fresh herbs, and zesty dressing, a good low-carb option.
• Herbed Chicken & Fig Spread Small Sandwich: Order this without the bread or as a lettuce wrap to keep it keto-friendly.

Customisation Tips

• Say No to Sugar: Avoid sugar to keep your carb intake low.
• Choose Your Milk: Opt for half heavy cream and half water, or unsweetened almond or coconut milk instead of regular milk.
• Avoid Whipped Cream: It contains added sugar and is not keto-friendly.
• Sugar-Free Syrups: Opt for sugar-free syrups, but be mindful that each pump contains about 1g of carbs.
• Be Mindful of Drink Size: Smaller sizes typically have fewer carbohydrates.
• Focus on Ingredients: When ordering food, focus on meat, eggs, cheese, and avocado, avoiding sandwiches, pastries, and sweet snacks.
• Check Nutritional Information: Starbucks provides details on ingredients and nutritional content to help make informed choices.

Starbucks keto egg bites

Starbucks' keto egg bites are a great option for those on a low-carb ketogenic diet. The egg bites are a tasty breakfast option that can be enjoyed on the go.

The bites are made with eggs, cheese, and bacon, and are cooked in a muffin tin to create small, portable portions. They are a good source of protein and are low in carbohydrates, with only 9 grams of carbs per serving.

To make the egg bites, you will need the following ingredients: eggs, shredded gruyere or Swiss cheese, full-fat cottage or cream cheese, salt, and pepper, and bacon. You will also need a blender and an oven.

• Preheat your oven to 300°F (150°C).
• Grease a muffin tin with non-stick spray or coconut oil cooking spray.
• Cook the bacon until crispy, and then chop it into small pieces.
• In a blender, add the eggs, cheese, cottage cheese, salt, and pepper. Blend on high speed for 20 seconds until the mixture is light and frothy.
• Pour the egg mixture into the greased muffin tin, filling each cup almost to the top.
• Top each egg cup with chopped bacon, dividing it evenly among all the cups.
• Place a baking dish filled halfway with water on the bottom rack of the oven. This creates a humid environment that helps the eggs cook evenly.
• Place the muffin tin in the oven and bake for 30-35 minutes, or until the centre of the egg bites is just set.
• Remove from the oven and let the egg bites cool for 5 minutes.
• Use a spatula or fork to carefully remove the egg bites from the muffin tin.

You can also add low-carb vegetables to the egg bites, such as cooked onions, green peppers, or zucchini. Just be sure to cook the vegetables first to avoid adding too much water to the egg mixture.

Enjoy your homemade Starbucks keto egg bites! They are a delicious and convenient option for breakfast or a snack.

Starbucks keto snacks

Starbucks does offer keto-friendly snacks, though the options are limited. Here are some keto snacks you can find at Starbucks:

Creminelli Sopressata and Monterey Jack Snack Tray

This snack tray is a perfect keto-friendly option, as it is low-carb and packed with protein. It features Italian dry salami and Monterey Jack cheese, providing a good amount of fat and protein with minimal carbohydrates.

Sous Vide Egg Bites

The Sous Vide Egg Bites are another popular choice for keto dieters. The Bacon and Gruyere variety is the lowest in carbs, with only 9 grams per serving. The Egg White and Red Pepper bites are also a good option, with 13 grams of protein and 13 grams of carbs. However, it's important to avoid the Chicken Chorizo Tortilla flavour due to the tortilla chips.

Country Archer Jerky

Starbucks offers two varieties 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.

Turkey Bacon and Egg White Breakfast Sandwich (No Bun)

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

Rhythm Super Foods Kale Chips

These roasted kale chips make a great salty snack and can also be paired with a sandwich for a filling meal. They provide the satisfying crunch of potato chips without the carbs.

Starbucks String Cheese

String cheese is an easy, portable snack option, and Starbucks' brand has only 80 calories per pack.

Squirrel Classic Almonds

Almonds are a nutritious and filling snack, and the Squirrel brand almonds from Starbucks are kettle-cooked for a classic roasted flavour. Each bag contains 9 grams of protein.

Moon Cheese

Some Starbucks locations sell Moon Cheese, a crunchy, gluten-free snack made purely of cheese. Each bag contains about 4 to 5 carbs, along with a good amount of protein and calcium.

Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray

This snack tray offers a variety of fresh, cheesy, and salty options, similar to a low-carb charcuterie board. It includes baby carrots, cheese slices, and almonds.

Babybel Mini Cheese Snacks

Babybel cheeses are perfect for when you want a small, tasty snack. At only 70 calories per package, they're a great option to keep hunger at bay.

Starbucks keto orders

Drinks

Although Starbucks is known for its sweet, indulgent drinks, there are still ways to enjoy a beverage from the popular coffee chain while on a keto diet. Here are some keto-friendly Starbucks drinks to try:

• Black Coffee: Ordering a plain black coffee is the simplest way to stay keto at Starbucks. You can choose from a variety of roasts, including Blonde Roast, Dark Roast, and Pike Place Roast.
• Americano: An Americano is another good option, as it's just espresso with hot water added. You can customize it with keto-friendly add-ins.
• Unsweetened Iced Coffee: Order a grande iced coffee with no classic syrup. If you want a bit of sweetness, add a pump or two of sugar-free syrup, such as vanilla or cinnamon dolce.
• Caffe Misto: Ask for a Caffe Misto with almond milk or equal parts heavy cream and water instead of regular milk to reduce the carb count.
• London Fog Tea Latte: For a low-carb version of this drink, order it with sugar-free syrup and a splash of heavy cream instead of milk.
• Iced Passion Tango Tea ("Pink Drink"): This vibrant drink can be made keto-friendly by ordering it with sugar-free syrup and heavy cream instead of liquid cane sugar.
• Frappuccino: You can still enjoy a Frappuccino on a keto diet by ordering it with almond milk, heavy cream, sugar-free cinnamon dolce syrup, and ice, then blended like a regular Frappuccino.
• Cappuccino: Ask for a couple of shots of espresso with steamed heavy cream. You can add flavour with a couple of pumps of sugar-free syrup.
• Caffe Macchiato: Similar to the cappuccino, but with just the foam from the steamed cream added on top, keeping the calorie count lower.
• Latte: Ask for half heavy cream and half water instead of milk, or opt for unsweetened almond, soy, or coconut milk to reduce the carb count.
• Mocha: Order an Americano with half-filled heavy cream and no syrup or whipped cream. Add some chocolate monkfruit drops to satisfy your sweet tooth.

Food

Starbucks has fewer keto-friendly food options, but there are still some items you can choose from:

• Snack Trays: The Creminelli Snack Tray with Italian dry salami and Monterey Jack cheese, and the Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray are good keto options.
• Egg Bites: The Starbucks egg bites are not ideal for a keto diet due to added starch, but they are still acceptable in moderation. The lowest-carb option is the Bacon and Gruyere variety.
• Country Archer Jerky: Starbucks offers both classic beef jerky and smoked turkey jerky, which are low-carb and flavourful.
• Breakfast Sandwiches: All of Starbucks' breakfast sandwiches are high in carbs due to the bread. However, you can order any sandwich without the bun to reduce the carb count. The Turkey Bacon and Egg White sandwich is a good option.
• Moon Cheese: These crunchy pieces of cheese are one of the best keto options at Starbucks.
• Charcuterie Tray: This tray offers a mix of meats and cheeses and is a good option if you need a more substantial snack.
• String Cheese: Starbucks' string cheese is a convenient, low-calorie keto snack.
• Rhythm Super Foods Kale Chips: These roasted kale chips make a great salty, crunchy snack and can be paired with a sandwich for a full meal.
• Babybel Mini Cheese Snacks: These single-serve cheese snacks are perfect for when you want something small to nibble on.

Frequently asked questions