If you're following the ketogenic lifestyle, you know that eating (or drinking) out can be challenging. Sugar seems to find its way onto the ingredient lists of so many drinks. But we’ve got your back! If you have always enjoyed buying beverages from your favorite Starbucks, you'll be happy to know that they have several drinks to quench your thirst and keep you in ketosis.
Before you order and load up on their sugar-free syrups, note that their syrups contain Splenda which contains maltodextrin, and therefore, can spike your blood sugar. We suggest bringing your own sweetener of choice or ordering your drinks lightly sweetened.
1. Low Carb Pink Drink
This popular and photogenic drink is a regular feature on Instagram accounts but is a total carb count crusher before you ketofy it! In its original form, the sugary syrups and sweetened coconut milk add over 24 grams of sugar, totaling 27 grams of carbs in just one Grande-sized drink.
Luckily, this is an easy fix! A low carb Pink Drink is made from sugar-free Strawberry Acai Refresher or Passion Tango Tea, with sugar-free syrup (or bring your sweetener of choice). They add an ounce of heavy cream to enhance the flavor and fat content.
A Grande (16-ounce serving) of their low carb Pink Drink contains 11 grams of fat, and 1 gram of carbs.
To order: Ask for a sugar-free strawberry refresher (or Iced Passion Tango Tea if they don’t have it) with 1 pump of sugar-free vanilla syrup. And remember the one ounce of heavy cream. You can even add the freeze-dried strawberries for the classic Pink Drink look!
Related: Top 12 Keto-Friendly Beers
2. Caffe Misto
This yummy coffee drink is created with equal parts of coffee and steamed milk. If you aren't a dairy lover, you may swap out the milk for almond milk. Just make sure it’s unsweetened. If you’re going the milk route, we suggest swapping out the 2% milk for a 50/50 mix of heavy cream and water instead. This will decrease the amount of sugar and increase fat content.
A Grande (16-ounce serving size) of the Caffe Mistro with 8 ounces of almond milk will give 2.6 grams of fat and 1.5 grams of carbs.
If you decide on the 4 ounces of heavy cream and 4 ounces of water, you will get 43 grams of fat and 3.3 grams of carbs.
To order: Ask for Caffe Misto with equal parts heavy cream and water, or with almond milk.
3. Brewed Coffee
A drink as fundamental as brewed coffee can be an excellent low-carb way to get your daily caffeine shot. Make sure you pass on the add-ons like sugar, syrup, milk, or coffee creamer. Instead, add a little heavy cream or a small pad of butter, MCT oil, or coconut oil to heighten the fat count.
A Grande (16-ounce serving) of brewed coffee provides 0 grams of fat and 0 grams of carbs.
To order: Request a Dark Roast, Blonde Roast, or Pike Place Roast. Pass on the sugar, milk, or coffee creamer.
4. Low Carb London Fog
A typical London Fog is an iced latte made with Earl Grey tea, milk, and four pumps of vanilla syrup, totaling to 29 grams of sugar in one Grande serving. You can replace the syrup with sugar-free syrup and the milk with heavy cream.
A Grande (16-ounce serving) of a low carb London Fog consists of 11 grams of fat, and 1 gram of carbs.
To order: Ask for an iced London Fog Tea Latte with one ounce of heavy cream and sugar-free syrup. Keep the sugar-free syrup to 1-2 pumps or bring your own sweetener.
5. Skinny Mocha Turned into Keto Mocha
Starbucks' Caffe Mocha is a combination of espresso with mocha sauce, steamed milk, and whipped cream. Even the “skinny” version on their menu has 15 grams of sugar and 24 grams of carbs. To make it keto, order an americano with 4 ounces of heavy cream and 12 ounces of hot water. Ask for the skinny mocha sauce and if you swap the milk for heavy whipping cream with water, you'll drop the carb count significantly.
A Grande (16-ounce serving) Skinny Mocha provides 4 grams of fat, and 4.4 grams of carbs.
To order: Request an americano with 12-ounces hot water and 4 ounces heavy cream. Ask for 1-2 pumps of sugar-free mocha syrup.
6. Keto White Drink
A keto white drink is made of unsweetened Peach Citrus White Tea with heavy cream, 2-4 sugar-free vanilla syrup pumps, and a little ice. No water.
We suggest staying light on the sweetener by only adding 1-2 pumps of the sugar-free syrup or bringing your own keto-friendly sweetener.
7. Low Carb Caramel Macchiato
This yummy low carb treat is made of milk, espresso, vanilla syrup, and caramel sauce. If you pass on the caramel drizzle, whipped cream and those extra carbs from the 2% milk, you can enjoy this sweet, delicious drink.
To order: Ask for a Skinny Caramel Macchiato with almond milk or heavy cream and skip the caramel drizzle and whipped cream.
Ready for more keto-friendly swaps? Try a variety of keto baking mixes and snacks! Visit Keto and Co.
8. Iced Chia Tea Latte
The Iced Chai Tea Latte's taste and quality still uphold when you make the necessary keto swaps.
To order: Ask for a chai tea with a splash of heavy cream and 1-2 pumps of sugar-free vanilla, or ask for an iced, chai latte with no liquid cane and half-and-half milk.
9. Low Carb Flat White
This is a simple one. It's a double shot of coffee with steamed whole milk. Swap the milk for almond mill or heavy whipping cream and water.
To order: Ask for a flat white with half-heavy whipping cream and half water steamed—no steamed milk.
10. Iced Pineapple Tea
Like brewed coffee, the Starbucks iced tea is usually keto-friendly too. Just remember to ask for unsweetened versions of it.
To order: Ask for iced green, white, or black tea with unsweetened pineapple fusion.
11. Low Carb Americano
An Americano is already low carb. Order an Americano with heavy cream and you’ll be ready to conquer your day!
12. Iced Coffee
This is a classic, naturally low carb coffee. To order, ask for iced coffee with heavy whipping cream. If you’re ordering on the app, be aware that sugar cane syrup is automatically added to your order so be sure to take it off or swap with a sugar-free version.
13. Keto Cinnamon Dolce Latte
The original Cinnamon Dolce Latte consists of steamed milk, cinnamon dolce syrup with espresso and whipped cream adding up to 41 grams of sugar and 44 grams of carbs.
If you want to make it keto, this flavorful treat consists of an Americano with ¾ water, a large splash of steamed heavy cream, and 1-2 sugar-free cinnamon dolce syrup pumps.
14. Low Carb Frappuccino
A Frappuccino can have up to 64 grams of sugar in one Grande (16 oz serving) so it’s typically unsuitable for a keto lifestyle, but it can be customized.
To order: Ask for an iced coffee with 1-2 pumps of sugar-free syrup, three shots of heavy cream, ice, and blended Frappuccino style. Just ask that they don't add a Frappuccino base or syrup.
Missing sweets? Try Keto Fudge Brownie Mix, Pancake & Waffle Mix, Keto Granola and more! Visit Keto and Co.
Eating and drinking the keto way doesn't mean you can't still enjoy your favorite Starbucks drinks. Swapping a few ingredients here and there makes it possible to create some of the tastiest drinks you've ever enjoyed.