Starbucks Sugar-Free Mocha: A Keto-Friendly Treat?

Starbucks is a popular coffee shop with thousands of locations across the United States. Many of their drinks are loaded with sugar, making them unsuitable for people on the keto diet. However, there are ways to make some drinks keto-friendly.

A typical Starbucks Mocha has about 20 grams of net carbs and is made with milk, whipped cream, and mocha sauce. To make it keto-friendly, you can replace the milk with heavy whipping cream or a mixture of heavy whipping cream and water, and ask for skinny sugar-free mocha sauce. This will reduce the net carbs to around 1-12 grams, depending on the size and specific modifications.

There are also other keto-friendly drinks at Starbucks, such as unsweetened tea, black coffee, and Americano. It's important to note that Starbucks' heavy cream has more carbohydrates than half-and-half, so using half-and-half can reduce the carb count further. Additionally, Starbucks offers sugar-free vanilla and cinnamon dolce syrups that can be used to sweeten drinks without adding carbs.

For a truly keto-friendly experience, it's best to stick to drinks that can be easily modified, such as coffee, tea, and Americano. Frappuccinos, flavoured lattes, and mochas are generally off-limits due to their high sugar content.

Starbucks' sugar-free syrups

Starbucks currently offers only one sugar-free syrup option: vanilla. This syrup is used in many keto-friendly Starbucks drinks, such as the Keto Frappuccino, which is made by blending unsweetened iced coffee with heavy whipping cream and sugar-free vanilla syrup. The sugar-free vanilla syrup can also be added to hot drinks like the London Fog, which combines Earl Grey tea with heavy whipping cream and a pump of sugar-free vanilla syrup.

In the past, Starbucks offered more sugar-free syrup options, including sugar-free versions of caramel, hazelnut, and cinnamon dolce syrups. There was even a Christmas-themed sugar-free peppermint syrup. However, due to a lack of demand, these syrups were discontinued one by one until only the sugar-free vanilla option remained.

It's worth noting that the selection of sugar-free syrups may vary by store, and some customers have reported bringing their own sweeteners to customise their drinks further.

Keto-friendly milk alternatives

Starbucks' sugar-free syrups can be loaded with carbs, so it's important to be mindful of this when ordering a keto-friendly drink. Starbucks currently offers only one sugar-free syrup, skinny vanilla, which should be enjoyed in moderation.

When it comes to milk alternatives, dairy milk is not considered keto-friendly due to its high lactose content. However, there are several keto-friendly milk substitutes available, including both dairy and non-dairy options:

Dairy-based milk substitutes:

• Heavy cream or heavy whipping cream: This is the highest-fat dairy option for keto.
• Half-and-half: A mixture of half milk and half cream, this is a good alternative to whole milk.

Dairy-free, vegan milk substitutes:

• Unsweetened coconut milk: Pure coconut milk is the highest-fat vegan milk replacement.
• Unsweetened nut milk: You can find vegan keto milk made from various nuts, such as almonds, cashews, walnuts, macadamias, and hazelnuts. Look for products with a short ingredient list and less than 2 grams of net carbs per cup.
• Unsweetened seed milk: Flax milk and hemp milk are suitable for those with nut and dairy allergies. Choose products with less than 2 grams of net carbs per cup.
• Unsweetened soy milk: Opt for unsweetened organic soy milk with no more than 2 grams of net carbs per cup.
• Unsweetened pea protein milk: This is a good choice for those seeking a dairy-free, nut-free, and vegan-friendly option. However, not all pea milk products are keto-friendly, so check the label carefully.

When selecting a milk alternative, always check the net carbs, ingredients, and serving size to ensure it aligns with your keto goals. Additionally, consider making your own keto-friendly milk substitutes at home using nuts, seeds, or a combination of nut milk and heavy cream for a higher fat content.

Starbucks' keto-friendly snacks

Starbucks has a variety of keto-friendly snacks available, although the selection is limited. Here are some keto-friendly snack options to consider when visiting Starbucks:

• Egg Bites: Starbucks offers Sous Vide Egg Bites, which are a popular choice for keto dieters. The Egg White & Red Pepper bites are a good option with 13 grams of protein and 13 grams of carbs. However, keep in mind that the carbs can add up, so it's best to stick to the recommended serving size.
• Jerky: Country Archer offers Hickory Smoked Turkey Jerky and Original Beef Jerky, both of which are keto-friendly options with 5 grams of net carbs per bag.
• Cheese: String cheese is a convenient and portable snack option with 1 gram of net carb per piece.
• Avocado Spread: This is a simple yet satisfying option with 1 gram of net carb per serving.
• Salami and Cheese Tray: This tray combines Italian dry salami with creamy Monterey Jack cheese for a total of 17 grams of fat and 0 grams of sugar.
• Creminelli Snack Tray: This tray includes Prosnax carrots, white cheddar, and almonds, providing a hearty snack with 10 grams of fat and 3 grams of sugar.

It's important to note that Starbucks' food options vary by location, so the availability of these snacks may differ. Additionally, some of these snacks may require modifications to make them fully keto-compliant. Always check the nutritional information and ingredient lists before consuming any food items to ensure they align with your dietary needs.

Keto-friendly customisations

Starbucks offers a range of keto-friendly customisations for its drinks. Here are some tips to make your favourite Starbucks drinks keto-friendly:

Milk alternatives

You can replace regular milk with heavy whipping cream or half-and-half to reduce the carb count. Heavy cream is a good option if you are not watching your calorie intake, while half-and-half is a better choice if you are. Almond milk is another good alternative, with only 1 gram of carbs per cup. However, be sure to specify that you want the unsweetened version.

Sugar-free syrup

Sugar-free syrup is a great way to add sweetness to your drink without the carbs. Starbucks offers sugar-free vanilla, hazelnut, cinnamon dolce, caramel, and peppermint (seasonally available) syrups. However, each pump contains around 1 gram of net carbs, so it's best to limit the number of pumps to one or two.

Whipped cream

While Starbucks' whipped cream is delicious, it's also full of sugar and carbs. So, it's best to skip the whipped cream when ordering your keto drink.

Steamed milk

Steamed milk is used in many Starbucks drinks, but it's best to avoid it when ordering keto. Instead, ask for your drink to be made with heavy cream or half-and-half, or request that the milk be steamed separately so you can add it yourself.

Classic syrup

The classic syrup at Starbucks contains sugar and is automatically added to iced coffee and iced tea. Be sure to ask for your drink without classic syrup if you want to keep it keto-friendly.

Customising your drink

• Flat White: Ask for half heavy cream and half hot water instead of steamed milk.
• Mocha: Order a "skinny sugar-free mocha sauce" and replace the milk with heavy whipping cream and water.
• London Fog: Ask for Earl Grey tea with a shot of heavy whipping cream and a pump of sugar-free vanilla syrup instead of steamed milk and high-sugar syrup.
• Chai Tea Latte: Request a chai tea bag (not the syrup) with a couple of splashes of heavy cream and two pumps of sugar-free vanilla syrup.
• Cappuccino: Ask for heavy cream instead of milk to make it keto-friendly.
• Americano: This drink is already keto-friendly! But if you want to add some extra flavour, a splash of heavy cream or sugar-free syrup is a good option.

With these customisations, you can enjoy your favourite Starbucks drinks while sticking to your keto diet!

Keto-friendly hot drinks

If you're looking for a hot drink to fit within your keto diet, there are plenty of options to choose from. Here are some ideas to get you started:

Keto coffee

Regular coffee with a touch of keto sweetener is a zero-carb option, but if you're looking for something a little more exciting, you can try a keto coffee recipe. These recipes often include healthy fats from sources like MCT oil, butter, or whipped cream. For example, you could try a keto bulletproof coffee made with butter or ghee, or a vegan version made with cocoa butter. If you prefer your coffee with a touch of milk, you can try a keto latte made with steamed milk and a sugar-free syrup.

Keto tea

When it comes to tea, there are also keto-friendly options. You can enjoy a hot cup of tea with a splash of heavy cream and a pump of sugar-free syrup. Chai tea, Earl Grey tea, and green tea are all great choices. Just be sure to avoid adding any sugar or honey, as these will add carbs. If you're feeling adventurous, you can even add a touch of coconut oil to your tea for a boost of healthy fats.

Keto hot chocolate

If you're craving something sweet and indulgent, you can try making a keto hot chocolate. This can be made with sugar-free sweetener, heavy cream or coconut milk, and sugar-free chocolate syrup or cocoa powder. You can even add a touch of red wine for a grown-up twist.

Other keto hot drinks

There are also some other keto-friendly hot drinks to try, such as bone broth or a warm smoothie. You can also get creative and make your own keto versions of your favourite hot drinks. For example, you could try a keto pumpkin spice latte or a keto matcha latte.

Frequently asked questions