Keto-Friendly Starbucks Orders: What To Get?

Starbucks is a popular coffee chain, and it is possible to enjoy some of its drinks and snacks while on a keto diet. The keto diet is a low-carb, high-fat eating plan, which means that 70% of daily calories come from fat, 25% from protein, and only 5% from carbs. Starbucks offers a variety of keto-friendly drinks, including freshly brewed coffee, unsweetened iced tea, and unsweetened iced coffee. For those who want something more flavourful, there are keto-friendly options such as the Americano, flat white with heavy cream, and keto Frappuccino. Starbucks also offers sugar-free syrups, such as vanilla, hazelnut, cinnamon dolce, and caramel. In terms of food, keto-friendly options include the Creminelli snack tray with Italian dry salami and Monterey Jack cheese, the Prosnax snack tray with carrots, white cheddar, and almonds, and the Bacon and Gruyere sous vide egg bites.

Keto-approved drinks and snacks at Starbucks

Keto-approved Starbucks drinks

Sticking to a keto diet can be challenging when eating out, but it's possible if you know what to order. Starbucks, for example, has a variety of keto-friendly drinks and snacks. Here are some tips and suggestions for ordering keto-approved drinks at Starbucks.

Tips for Ordering Keto Drinks at Starbucks

• Start with black coffee for coffee-based drinks.
• Add heavy cream to meet your fat macronutrient goals, but be mindful that it contains saturated fat.
• Opt for alternative milks like coconut milk or soy milk, which have fewer carbohydrates.
• Choose sugar-free syrups like vanilla, Cinnamon Dolce, or Skinny Mocha, or natural sweeteners like stevia.
• Avoid most toppings, drizzles, and add-ins, as they contain sugar.
• Be cautious with "basic drinks" like iced coffee and iced tea, which are usually sweetened with classic syrup.

Keto-approved Starbucks Drink Options

• Unsweetened Iced Coffee: Order unsweetened iced coffee with a few pumps of sugar-free syrup, such as vanilla or cinnamon dolce. You can also add heavy cream for extra creaminess.
• Americano: An Americano is a shot of espresso mixed with hot water, making it a keto-friendly option. You can add heavy cream and sugar-free syrup for extra flavor.
• Flat White: Instead of steamed milk, opt for half heavy cream and half hot water to make it keto-friendly.
• Café Latte: Order a café latte with three parts water and one part heavy cream. You can sweeten it with stevia packets.
• Frappuccino: Fake a Frappuccino by ordering an unsweetened iced coffee with extra ice and heavy whipping cream. Add sugar-free vanilla syrup and blend it Frappuccino-style without any Frappuccino base or syrups.
• Cappuccino: Ask for heavy cream instead of milk in your cappuccino. You may not get the usual foam, but it will add a rich texture. Add a pump or two of sugar-free syrup for extra sweetness.
• Iced Blonde Vanilla Latte: Replace the dairy milk with heavy cream or almond milk and ask for sugar-free vanilla syrup.
• London Fog: Order an Earl Grey tea with a shot of heavy whipping cream and a pump of sugar-free syrup instead of steamed milk and high-sugar syrup.
• Chai Tea Latte: Skip the chai latte and opt for chai tea with a couple of splashes of heavy cream and two pumps of sugar-free vanilla syrup.
• Pink Drink: Order an Iced Passion Tango Tea with sugar-free syrup instead of liquid cane sugar and add a splash of heavy cream.
• Iced Passion Tango Tea: This drink comes unsweetened with no milk add-ins, but you can add a low-carb sweetener like stevia or Splenda if needed.
• Cold Brew: Cold brew is a great option as it's naturally sweeter and less acidic than hot-brewed coffee.
• Iced London Fog Tea Latte: Swap the vanilla syrup for sugar-free vanilla syrup and go with whole milk or alternative milks like coconut or soy.

Keto Starbucks food options

While Starbucks is known for its extensive menu of coffee and tea-based drinks, it also offers a variety of food items. However, when it comes to finding keto-friendly food options at Starbucks, the choices are somewhat limited. Here are some of the keto Starbucks food options to consider:

Sous Vide Egg Bites

The Sous Vide Egg Bites are a popular choice for those following a keto diet. The Bacon and Gruyere variety has 2 grams of sugar, 20 grams of fat, and 9 grams of carbs. The Egg White and Roasted Red Pepper option has 8 grams of fat, 12 grams of protein, and 11 grams of carbs. While not ideal, these egg bites can be a decent option if you're mindful of your carb intake throughout the rest of the day.

Snack Trays

Starbucks offers a few snack trays that can fit within a keto diet. The Creminelli Snack Tray features Italian dry salami and Monterey Jack cheese, providing 17 grams of fat and 0 grams of sugar. Another option is the Prosnax Carrots, White Cheddar, and Almonds Snack Tray, which offers a well-rounded mix of veggies, nuts, and dairy with low carbs and high fiber.

String Cheese

A simple yet effective keto option at Starbucks is string cheese. It provides 6 grams of fat and 0 grams of sugar, making it a convenient snack to go with your keto-friendly beverage.

Moon Cheese

If you're looking for a crunchy, low-carb snack, Moon Cheese is a good choice. These cheddar puffs are delicious and portable, making them an excellent addition to your keto routine.

Breakfast Sandwiches

While not officially listed as keto options, Starbucks' breakfast sandwiches can be modified to fit a keto diet. Simply remove the bun or bread, and you'll have a protein-rich meal.

Jerky and Turkey

Starbucks offers Country Archer Hickory Smoked Turkey Jerky and Original Beef Jerky, both of which are keto-friendly options with 5 grams of net carbs per bag.

While the food options at Starbucks may not be as abundant as the drink choices, these suggestions can help you make keto-compliant selections when visiting your local Starbucks. Remember to check the nutritional information and make adjustments where necessary to fit your specific keto diet plan.

Keto Starbucks coffee drinks

If you're on a keto diet, you might think your Starbucks options are limited to black coffee. But there are plenty of keto-friendly coffee drinks you can order at Starbucks. Here are some ideas to get you started:

Keto Iced Coffee

Order an iced coffee with no classic syrup. You can ask for two pumps of any sugar-free syrup of your choice. If you prefer it without any flavour, you can add liquid stevia to sweeten it. To make it extra creamy, ask for a splash of heavy cream.

Keto Cinnamon Dolce Latte

For a ketogenic twist on this classic, order an Americano with only 3/4 water and the remaining quarter filled with steamed heavy cream. Ask for two pumps of sugar-free cinnamon dolce syrup.

Keto Mocha

Order an Americano with 3/4 water and 1/4 heavy cream. Ask for no whipped cream and no vanilla syrup. Request two pumps of skinny mocha sauce and, if you want a holiday twist, add one pump of sugar-free peppermint syrup.

Flat White

Ask for a flat white with no steamed milk, and instead, half heavy cream and half hot water. You can add sugar-free syrup for extra sweetness.

Keto Frappuccino

Ask for an iced coffee with no classic syrup, extra ice, and three shots of your sugar-free syrup of choice. Add three shots of heavy cream and ask for it to be blended Frappuccino-style, without any Frappuccino base or syrups.

Keto Cappuccino

Order a cappuccino with heavy cream instead of milk. You may not get the usual foam, but the heavy cream adds a rich texture. If you want it sweeter, ask for a pump or two of sugar-free syrup.

Keto Latte

Order a cafe latte with three parts water and one part heavy cream. You can sweeten it with stevia.

Caffè Misto

Ask for a Caffè Misto with almond milk or equal parts heavy cream and water.

Americano

An Americano is keto-friendly and requires no special instructions. You can add a splash of heavy cream or sugar-free syrup for extra flavour.

Espresso Con Panna

This drink is made with a shot of espresso and a dollop of whipped cream. Starbucks whipped cream is sweetened, so enjoy this one in moderation.

Iced Blonde Vanilla Latte

Replace the dairy milk with heavy cream or almond milk and ask for three pumps of sugar-free vanilla syrup.

Keto Starbucks tea drinks

Keto London Fog (5.3g Net Carbs)

For a keto-friendly London Fog, ask for an Earl Grey tea bag (or two, if you like it strong). Request 3/4 hot water and 1/4 heavy whipping cream, and swap the regular vanilla syrup for two pumps of sugar-free vanilla syrup.

Keto Chai Tea Latte (3.7g Net Carbs)

To make a keto Chai Tea Latte, be sure to ask for the tea bag, not Chai tea syrup. This is crucial to cutting down on carbs. You'll also want to get two ounces of heavy whipping cream and two pumps of sugar-free cinnamon dolce syrup to bring out the flavour of the tea.

Keto Starbucks Pink Drink (4.5g Net Carbs)

Ask for a grande Passion Tango, iced, and be sure to say no to classic syrup. Ask for two shots (not a splash) of heavy whipping cream and two pumps of sugar-free vanilla syrup. You can also add some MCT oil for extra keto goodness.

Keto Iced Tea (0g Net Carbs)

Starbucks' iced tea is generally keto-safe, but be sure to order it unsweetened. If you want some flavour, ask for a pineapple fusion.

Keto Hot Tea (0g Net Carbs)

Starbucks offers several brewed teas for zero carbs, including chai, Earl Grey, Royal English Breakfast, Emperor’s Clouds and Mist, honey citrus mint, Jade Citrus Mint, Mint Majesty, and Peach Tranquility.

Keto Starbucks frappuccinos

A keto Starbucks Frappuccino is a low-carb, sugar-free take on the famous Starbucks frozen blended beverage. Here are some tips and recipes to help you make or order one.

Ordering a Keto Frappuccino at Starbucks

Ordering a keto-friendly Frappuccino at Starbucks requires a bit of creativity. Here's what you can ask for:

• A tall, unsweetened iced coffee with extra ice.
• Two shots of heavy whipping cream.
• Two pumps of sugar-free vanilla syrup.
• Blended Frappuccino-style, but without any Frappuccino base or syrups.

You can also order this drink via the Starbucks mobile app and blend it at home. Simply choose "Iced Coffee," change the size to Tall, remove the classic syrup pumps, add sugar-free vanilla syrup, extra ice, and an extra splash of heavy cream.

Making a Keto Frappuccino at Home

If you prefer to make your own keto Frappuccino at home, here's a simple recipe:

• Combine 2 shots of espresso or instant coffee, 1.5 cups of milk (unsweetened almond milk or milk of your choice), 2 tablespoons of granulated sweetener (monk fruit sweetener or allulose), and 1/4 cup of keto whipped cream in a blender.
• Blend until smooth.
• Transfer to two tall glasses and top with whipped cream and a drizzle of keto caramel sauce, if desired.

Customizing Your Keto Frappuccino

The beauty of making your own keto Frappuccino is that you can easily customize it to your taste preferences. Here are some flavor variations to try:

• Peppermint Mocha: Add a drop of peppermint extract and swap the caramel sauce for sugar-free chocolate sauce.
• Java Chip: Double the amount of espresso.
• Chocolate Mocha: Drizzle sugar-free chocolate syrup and add a tablespoon of cocoa powder.
• White Chocolate: Add a drop of white chocolate extract.
• Mocha Cookie Crumble: Blend in one or two homemade Oreos and sprinkle some crushed cookies on top.
• Pumpkin Spice: Add a tablespoon of pumpkin puree and a pinch of pumpkin spice.

Frequently asked questions