Home Keto Diet For Beginners The 12 Best Keto Starbucks Drinks and Snacks

The 12 Best Keto Starbucks Drinks and Snacks

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Being arguably the most well-liked coffeehouse on this planet, Starbucks is fairly ubiquitous. You’ll discover a retailer on each nook in each metropolis. And whereas that’s nice for staying well-caffeinated, it could pose issues when making an attempt to remain in ketosis.

That’s as a result of many objects on a Starbucks menu have sugar and different sources of carbs – which complicates ordering keto at Starbucks.

Fortunately, the Seattle-based coffeehouse is as recognized for its willingness to customise as it’s for its sugary lattes. The baristas there are educated to make your drinks the best way you need them to be. However don’t go loopy! There are issues you’ll be able to and can’t order, and understanding what your choices are can assist you keep away from pointless carbs and annoying the barista.

With that stated, listed here are a few ideas for ordering keto drinks at Starbucks:

  • Ask for “no traditional” – Apart from plain coffees, Starbucks drinks have sugar by default. Ask for “no traditional,” which implies sugar-free in Starbucks lingo.
  • Go for sugar-free sauces and syrups – There are presently 2 flavors of sugar-free sauces and syrups, specifically cinnamon dolce and vanilla. Nevertheless, Starbucks will often add sugar-free caramel and mocha to its menu.
  • Add spices as your go-to toppings – Spices like cinnamon, nutmeg, cocoa powder, and pumpkin spice are all nice low-carb choices to high your coffees and teas with.
  • Stick with espresso and tea – Is a latte Keto? Hardly. Even in the event you order one with coconut milk and sugar-free syrups, it’s arduous to customise lattes and frappuccinos to make them keto-friendly – though it’s not not possible. Stick with espresso and tea for now.
  • Go for “breve” as a substitute of milk – Often, Starbucks provides 2% milk to their lattes and different drinks, which is excessive in milk sugars. Ask the barista to make use of “breve” in your espresso or tea, which is a elaborate means of referring to half-and-half. Different choices embody almond and coconut milk.
  • Select keto sweeteners – Starbucks presents a variety of keto-friendly sweeteners like Equal, Splenda, and a Stevia and monk fruit mix from Entire Earth.

With that stated, you’re now most likely questioning, “what’s keto at Starbucks?”

Beneath are a few menu choices together with their macros breakdown. The macros are calculated utilizing dietary data for every drink from the Starbucks web site and the USDA meals database the place vital.

Aside from Caffe Misto, Starbucks freshly brewed coffees are zero-carb, sugar-free drinks by default.

You may select between Blonde Roast, Darkish Roast Espresso, or Pike Place Roast to get your morning dose of caffeine. These can be found in traditional Starbucks serving sizes (quick, tall, grande, and venti). There’s additionally a decaf (Pike Place Roast) choice in case you don’t like caffeine.


Freshly brewed espresso is protected on keto.


Ask for add-ins like non-nutritive sweeteners, creamers, and powders in the event you don’t like plain espresso. A splash of half-and-half or heavy cream is greatest. Nevertheless, you could possibly additionally go for almond or coconut milk as plant-based choices.

Caffe Misto, which is a espresso and milk combo, is the one one on the checklist that comprises carbs, primarily from milk. You’ll get round 5g of internet carbs in a brief cup. Nevertheless, you could possibly decrease its carb depend by asking for a Misto with heavy cream as a substitute and convey the carb load to round 2-3g 1, 2.

Diet Info
Energy 5
Fats 0g
Internet carbs 0g
Protein 1g


Americanos are basically diluted espressos. They’re an ideal decide in the event you like giant servings of espresso with out overdosing on caffeine. A tall Caffe Americano, for instance, gives you solely 150mg of caffeine (round 400mg/day is protected 3). However you’ll be able to decrease this much more by asking for one shot as a substitute of two.

There are round 1g of carbs in a serving of Americano espresso, and you’ll add zero-calorie sweeteners and cream in the event you like.

Select between easy Caffe Americano and the Blonde model. The latter is made with a Blonde Roast offers a subtly candy style and clean mouthfeel.

The diet data beneath is for one quick cup with out add-ins 4.

Diet Info
Energy 10
Fats 0g
Internet carbs 1g
Protein 0g


3. Flat white (with Cream)

Lots of people don’t actually see the distinction between a Flat White and a Caffe Latte. And we wouldn’t blame you in the event you’re the identical. Each are espresso-based, milky drinks. The primary distinction, although, is {that a} latte has a layer of foamed milk. A flat white has a skinny (flat) layer of steamed milk on high.

Diet-wise, a tall flat white has round 14g of carbs when made with plain milk. Fortunately, you could have different choices. Ask the barista to substitute half water and half breve or heavy cream for entire milk. This may cut back the carb load considerably with out including too many energy to the drink 5, 2. It’ll additionally enhance its texture.

In fact, there are different methods to customise this drink. You may ask for one or two pictures of ristretto as a substitute of three. You may additionally ask for flavors, toppings, and add-ins in the event you like.

Diet Info
Energy 408
Fats 43g
Internet carbs 1g
Protein 3.41g


Lattes are among the hottest Starbucks drinks. Sadly, flavored ones are loaded with sugar and different carbs. That’s why you’ll have to customise your order to maintain carbs as little as doable whereas not shedding on the flavour issue.

How do you do this?

Begin by asking for a brief or tall Caffe Latte, which is simply milk and brewed espresso. Ask the barista to substitute half water and half breve or heavy cream for milk as you’ll with a Flat White. Ask for no foam or gentle foam; foam is all the time made with milk.

For toppings, go for cinnamon or nutmeg powder and skip the whipped cream. Go for a sweetener of your alternative and select sugar-free vanilla or cinnamon dolce syrup as flavorings.

The macros ought to find yourself being just like a flat white, however it will rely on whether or not you’re going for the froth or not.

Diet Info
Energy 408
Fats 43g
Internet carbs 1g
Protein 3.41g


Right here’s one other keto-friendly Starbucks drink that received’t require any customizing. It’s merely an espresso served with a dollop of steamed milk and foam. Starbucks’ Espresso Macchiato is accessible in 4 espresso sizes, from solo to quad.

Go for a small Espresso Macchiato to maintain carbs low.


Go for smaller serving sizes since that may maintain the caffeine and carb content material low. Don’t fear concerning the milk and foam; the serving sizes are fairly small and received’t add too many carbs to this drink.

If, nevertheless, you’d prefer to spice issues up a bit, be happy to customise. Ask for steamed coconut or almond milk; modify the variety of pictures to your liking; and add spices, sweetener, and sugar-free syrups.

The diet data beneath is for a doppio serving 6.

Diet Info
Energy 15
Fats 0g
Internet carbs 2g
Protein 1g


Starbucks chai lattes are made with sugary pre-mixes. However there’s additionally a technique to make chai lattes keto at Starbucks. Victoria Coglianese, RD, explains,

For those who’re like me and love a quintessential chai tea latte however don’t love the gobs of sugar within the Starbucks pre-mixed model, go for a made-to-order model.”

Victoria suggests ordering, “Tall-sized Chai Sizzling Tea in a grande cup for additional room. Ask the barista so as to add 1/3 cup steamed entire milk. Seize your drink and head over to the self-serve counter so as to add 1 packet of stevia and an additional pour of cream.”

Aside from that, teas at Starbucks are unsweetened and, thus, protected to your keto food regimen. Keep away from the lattes and follow teas and infusions.

Beneath are the macros for the above made-to-order Keto Chai Tea Latte.

Diet Info
Energy 60
Fats 4g
Internet carbs 4g
Protein 2g


Do you know you’ll be able to order a glass of Steamed Milk at Starbucks? Properly, this espresso big now presents Steamed Coconut Milk as properly.

Whereas this doesn’t sound too thrilling for espresso connoisseurs, it’s excellent news for keto dieters who simply desire a nutritious drink that received’t kick them out of ketosis or depart them with jitters. Coconut milk is a good supply of ketogenic fat, and it’s tasty, too!

Nevertheless, you’ll have to order a brief or tall cup for the reason that coconut milk that Starbuck makes use of is barely sweetened. A brief cup could have round 7g of carbs, whereas a tall one could have 11g internet carbs.

For those who’d prefer to make it extra attention-grabbing, add a contact of cinnamon powder or sugar-free vanilla syrup.

Diet Info
Energy 110
Fats 7g
Internet carbs 11g
Protein 1g


8. Chilly Brew Espresso with Milk

Or possibly you want your caffeinated drinks ice chilly? Then don’t deprive your self of your favourite pleasure and order a Chilly Brew Espresso with a splash of milk.

Starbucks plain Iced Espresso is one other keto favourite.


This is among the greatest low-carb drinks at Starbucks since you’ll be able to get pleasure from it as is. It’s made with brewed espresso, ice, and milk.

The carb depend is round 3g in a grande cup, which isn’t all too unhealthy. However you’ll be able to decrease the carb depend barely extra in the event you go for almond or coconut milk as a substitute.

Add a sweetener of your alternative in the event you like your espresso candy. It’s also possible to spice issues up with a little bit of cinnamon, however we expect that’s pointless right here.

Diet Info
Energy 35
Fats 1.5g
Internet carbs 3g
Protein 2g


In case you want one thing to curb the munchies, Starbucks additionally presents some beautiful egg bites. This breakfast choice is named Sous Vide Egg Bites. Sous vide is low temperature and very long time cooking over a water tub, and it results in probably the most scrumptious, most tender egg bites you could possibly eat.

The bites can be found in three varieties: Ham, Cheddar & Peppers, Bacon & Gruyere, and Egg White & Roasted Pink Pepper.

All of those choices sound fantastic, however you’re greatest off ordering the Bacon & Gruyere Egg Bites. These have the least carbs at 9g per serving. For those who see that becoming your every day keto macros, undoubtedly go for it! This can be a protein-rich dish, and research present high-protein meals curb starvation 7.

Diet Info
Energy 300
Fats 20g
Internet carbs 9g
Protein 19g


However, you could possibly simply seize a snack.

Lauren Harris-Pincus, MS, RDN, suggests to, “Decide up a bag of Moon Cheese. Moon Cheese is a crunchy dried cheese snack comprised of 100% actual cheese without having for refrigeration. This flavorful snack additionally gives 10-12 grams of protein per 1 ounce serving with solely 1-2 grams of carbs for these trying to follow decrease carb or keto-friendly objects.”

All which means that Moon Cheese makes snacking low-carb at Starbucks simple.

The data beneath is for White Cheddar Black Peppa Moon Cheese.

Diet Info
Energy 190
Fats 15g
Internet carbs 2g
Protein 11g


11. Italian Salami and Manchego field

Now right here’s a very zero-carb snack to get pleasure from together with your keto Starbucks drinks.

The Felino Uncured Italian Salami and Manchego field is a protein-packed snack with uncured Italian salami and sheep’s milk cheese. Uncured salami is taken into account safer than cured meat, whereas sheep’s milk merchandise include extra fats, protein, and micronutrients than cow’s milk 8.

It’s possible you’ll not discover this snack field at each store, however in the event you do, undoubtedly attempt it out. Not solely is it keto-friendly, nevertheless it’s a connoisseur indulgence, too!

Diet Info
Energy 240
Fats 20g
Internet carbs 0g
Protein 16g


12. Carrots, White Cheddar Cheese, and Almonds Snack Tray

Starbucks additionally presents this gem from Prosnax. Whereas carrots usually are not the very best veggie to have on a keto food regimen, do not forget that you’re compromising right here. And in addition to, you’ll solely get 3g of internet carbs from this tray, which is completely acceptable on keto. To not point out that you just get to get pleasure from cheddar cheese and almonds – two of your favourite and healthiest keto snacks.

The serving measurement right here is 71g, and also you’ll get round 140 energy. That’s fairly cheap for a snack choice.

Diet Info
Energy 140
Fats 10g
Internet carbs 3g
Protein 6g


Whereas Starbucks is greatest recognized for its lattes and frappes, it nonetheless has a variety of low-carb choices accessible on the menu. From plain espresso and teas to flat whites and keto-friendly chai lattes, there are issues you’ll be able to order at this well-known espresso home and keep true to your food regimen. One other bonus is that Starbucks presents snacks. And a few of these simply occur to be low in carbs. For those who miss your Starbucks outings, attempt ordering one thing from this checklist and also you received’t have to fret concerning the carbs.

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