So I decided it was finally time to stick to the keto diet. But, there’s only one problem stopping you: you forgot that once 3pm arrives, nothing can get you but a sugary, high-caffeine drink from your local Starbucks barista!
No need to worry though. Ordering keto drinks at Starbucks is much easier than you might expect, if you follow certain rules and pay attention to the ingredients.
The best thing about Starbucks is the endless variety of choices and customizable drinks. This makes it super easy to switch up your favorite dessert drink in the cup to meet the keto diet.
Before we delve into what is actually keto on the regular Starbucks menu, there are several rules one has to keep in mind before ordering.
How to order at Starbucks if you’re keto:
- Skipping the whipped cream is always a good idea! Yes, it may be made with fat, but it also contains very high amounts of sugar, and sometimes vanilla syrup, which will definitely get you out of ketosis.
- Let the barista know you want a sugar-free syrup in your coffee! Many popular Starbucks drinks are full of sugar in the form of a flavored syrup, but fortunately, sugar-free versions are available. All you have to do is ask. But be warned, overindulging in sugar substitutes can disrupt your gut microbiome and make you race to the bathroom. In the long run, it’s also better to train your taste buds to enjoy flavors other than sweets.
- Think twice about the dairy-free alternative! Starbucks offers a great selection of plant-based milks, but they contain natural sugars as well as added sugars, which can amount to 10-15 grams of carbohydrates in a large drink. However, those numbers are lower than dairy alternatives, which can add up to 20 grams of carbs to your large drink. The easiest solution is to skip the milk altogether.
- For extra richness, consider thickening cream! If you can’t have your caffeine dose without milk cream, heavy cream is a better option (if you’re OK with dairy), as it’s mostly all fat and therefore very low in carbs.
- Beware the classic! You may not have heard of this, but all Starbucks iced coffees and teas contain this sugary drink by default. Tell your barista to skip adding this syrup to your drink and you’ll save yourself 20 grams of hidden carbs.
Now that you know what to consider when it comes to personalizing drinks and turning them into keto allies, let’s take a look at the actual menu, and see what Starbucks’ keto drinks have to offer when you’re in a hurry.
6 Starbucks Keto-Friendly Drinks:
- This may not surprise anyone, but humble is at the top of the list Aged coffee. Whether it’s hot or cold brew, all you have to do is pick your favorite roast and you’ll be off with a low-carb brew in no time.
- The Cold drink or cold drink with nitro It is another excellent keto option at Starbucks. This is naturally served cold and sugar-free.
- a latte Another good option, if you replace the milk with half steamed water and half heavy cream, you will get the same creamy texture and zero carbs. If the iced version suits your taste, remember to skip the Classic.
- Is there anything more American than Americano? This steamy drink involves adding hot water to one or two shots of espresso, depending on the size of your drink, for just 2 grams of carbs in Americano Grande.
- The mocha It is another popular drink. Although it’s not keto-friendly in the form on the menu, by substituting evaporated milk for half water, half double cream, and two pumps of mocha and vanilla syrup with their sugar-free counterparts, you can get a delicious flavor—with just 1 gram of carbs.
- If you prefer tea instead of coffee, you have several options. You can either go to the preview Unsweetened iced tea or a brewed tea (Served hot or cold). For brewed teas, there is a good selection of black, green and herbal teas. Just be careful to avoid tea lattes and sugary drinks made with tea.
But what about some of the infamous and adorable Starbucks drinks on Instagram, like the pink sorbet or the Unicorn Frappuccino?
I’m sure no one will be surprised, but these drinks are packed with loads of sugar, and they wouldn’t fit into the keto diet. But, thankfully, you can make it keto-friendly by taking full advantage of the endless customizations available in the Starbucks store.
For the pink drink, order Passion Tango iced tea, four pumps of sugar-free vanilla syrup, two sprinkles of heavy cream, and ice, not Classic.
As for the Unicorn Frappuccino, the regular version has 80 grams of carbs, and there aren’t many options to significantly reduce its carb content, so it might be best to make this at home, using frozen blueberries, strawberries, and heavy cream.
With all that said, we hope by now you have all the information needed to stick to your keto diet without having to skip Starbucks altogether.