Discover the Ultimate Guide to Keto-Friendly Alcoholic Drinks That Keep You in Ketosis!

The ketogenic (keto) diet is a low-carb, high-fat diet that many people adopt to lose weight and improve their health. When following a keto diet, you typically have to plan your meals carefully so that you stick to your daily carb allotment and keep your body in ketosis. This may mean giving up sweets, snacks, and other high-carb indulgences like soft drinks and alcohol. However, there are plenty of low-carb alcoholic beverages that you can enjoy in moderation - even on a keto diet. This article suggests the best and worst alcoholic drinks to choose while on the keto diet.

Understanding the Keto Diet and Alcohol

To fully appreciate the compatibility of alcohol with the ketogenic (keto) diet, it's important to understand the basics of both.

Overview of the Keto Diet

The keto diet is a high-fat, low-carbohydrate eating plan designed to shift the body into a metabolic state called ketosis. In this state, the body primarily relies on fat for fuel instead of carbohydrates. By limiting carbohydrate intake and increasing fat consumption, the keto diet aims to promote weight loss, improve insulin sensitivity, and enhance overall metabolic health. Foods typically consumed on the keto diet include meat, fish, eggs, nuts, seeds, avocados, and non-starchy vegetables. Carbohydrate-rich foods like grains, legumes, sugar, and most fruits are restricted due to their impact on blood sugar levels.

Impact of Alcohol on the Keto Diet

Alcohol can affect the body's ability to maintain ketosis due to its impact on blood sugar and the way the body metabolizes alcohol. When consumed, alcohol is prioritized as a fuel source over fat, which temporarily halts fat burning. Additionally, alcohol can temporarily lower blood sugar levels, potentially causing an increase in appetite and cravings. While alcohol may not be ideal for those following a strict keto diet, it is still possible to enjoy alcoholic beverages in moderation while adhering to the principles of the diet. Making informed choices about the types of alcoholic drinks consumed and being mindful of the overall carbohydrate content is key.

By understanding the fundamentals of the keto diet and the impact of alcohol on ketosis, individuals can make informed choices about their alcohol consumption while staying true to their dietary goals. It's important to remember that moderation and mindful ingredient selection are essential for successfully incorporating alcohol into a keto lifestyle.

Keto-Friendly Alcoholic Drinks

When following a keto diet, it's important to choose alcoholic drinks that align with your low-carb lifestyle. Thankfully, there are several options that can be enjoyed while staying in ketosis. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low-carb mixers for more flavor. Wine and light varieties of beer are also relatively low in carbs - usually containing under 6 grams (g) per serving.

Here’s how the top keto-friendly drinks stack up:

Pure Spirits: Rum, vodka, gin, tequila, and whiskey contain no carbs.
Wine: Choose dry varieties.
Light Beer: Opt for brands with low carb counts.

Cocktails to Try

Vodka Soda: One of the easiest keto cocktails to make is this classic vodka drink. Start with one shot of vodka, 4 oz. If you prefer more lemon flavor, don’t be afraid to put 6 or 7 slices in your glass and mash them up. You’ll get more flavor while still staying low-carb! Serving: 5.5 fl oz.
Tequila and Soda: This low-carb cocktail is a total fake-out margarita! Stir together one shot of tequila and 4 oz. of lime-flavored seltzer with a quick shot of sugar-free sweetener - instant marg without the heavy dose of sugar! It’s worth noting that adding sugar-free sweeteners will slightly increase calorie count based on your preferred sweetener’s nutritional information. Serving: 5.5 fl oz.
Paloma: This low carb cocktail recipe is for the Paloma fans. The popular, but commonly sugar-filled drink, can be reworked into a keto version without all the carbs! Serving: 5.5 fl oz.
Mojito: When it comes to refreshing keto cocktails, look no further than this low-carb version of a mojito. Made with gin to help emphasize the lime essence and mint for the ultimate freshness, you may not even need to add the sweetener (though it’s totally fine if you do!). Muddle together the sweetener and a few mint leaves, then pour in one shot of gin and 4 oz. of lime seltzer and stir. Serving: 5.5 fl oz.
Spritzer: There’s nothing like a summer spritzer! It’s one of our favorite keto alcoholic drinks! With equal parts Prosecco and lemon or lime seltzer, you’ve got a bright, fizzy drink that won’t make your mind too fuzzy. Serving: 8 fl oz.
Cuba Libre: It’s a low-carb Cuba Libre! Choose white rum over dark to avoid the sugars that come with the caramel coloring. Mix one shot of rum with 4 oz. Serving: 5.5 fl oz.
Dark and Stormy: A sugar-free dark and stormy that will make you feel light and airy? Yes, please! While ginger beer is typically sugar-laden, you can find some diet versions made with sugar-free sweeteners. To make this low carb alcoholic drink, all it takes is one shot of rum, 4 oz. diet ginger beer, and a lime wedge to finish it off. Serving: 5.5 fl oz.
Moscow Mule: This twist on a Moscow Mule uses vodka instead of rum and was a recommendation from Hip2Keto’s Lina. It’s so tasty you’ll never guess this refreshing keto cocktail was missing the carbs. Hip Sidekick Jessica agrees that this citrusy mule is a super easy and light drink that’s perfect for the summertime! You can easily change up this recipe to experiment with other flavors, like using cucumber vodka. Serving: 5.5 fl oz.
Rosé Spritzer: This past summer, Hip2Keto’s Emily couldn’t get enough of this trendy keto cocktail. To make it, pour 5 oz. of your favorite rosé into a glass, add any flavor zero-calorie seltzer water you wish, and if you’re feeling spicy, add a fresh jalapeño slice. Serving: 5 fl oz. *These figures are for 5 fl oz.
Cucumber Martini: Hip2Keto’s Monica loves to sip on a Cucumber Martini rimmed with Tajín. This popular cocktail has many non-keto versions floating around. To keep it low carb, use 1/2 oz. of dry vermouth, 2 1/2 oz. of vodka, and at least 3 fresh cucumber slices to taste. Place the cucumber in the shaker with ice and shake it up. Then, add the vodka and vermouth and shake until cold. Serving: 3 fl oz.

Keto-Friendly Mixers

Keto-friendly mixers are just as important as the alcohol itself. Watch for common mixers like regular soda, juice, sweeteners, and energy drinks. They can quickly turn a carb-free drink into a high-calorie carb bomb. Instead, opt for low-carb mixers like diet soda, seltzer, diet tonic water, and powdered flavor packets. These mixers can keep your carb intake low while boosting your beverage’s taste.

Here’s the carb content of a few keto-friendly mixers:

Diet Soda: 0g carbs
Carbonated Water: 0g carbs
Powdered Flavor Packets: 0-1g carbs

Low carb mixers like diet soda, carbonated water, and powdered flavor packets can help keep the carb content of your drink to a minimum.

Read also: Meal replacement guide for women

Worst Alcoholic Drinks for the Keto Diet

While there are many options for keto-friendly alcoholic drinks, it's important to be aware of the worst choices that can hinder your progress on the keto diet. Many alcoholic beverages are loaded with carbs, with some varieties packing over 30 g in a single serving. For example, cocktails and mixed drinks usually rely on high carb, sugary ingredients like soda, juice, sweeteners, or syrups. Meanwhile, regular beer is produced from starch and can contain upward of 12 g of carbs in just 1 can. These drinks are typically high in carbohydrates and sugar, making them less suitable for those following a low-carb lifestyle.

Here’s a comparison of the carb content of several popular alcoholic beverages. Avoid them if you’re on a keto diet:

Regular Beer: High in carbs due to malted barley.
Sweetened Cocktails (e.g., Margaritas, Piña Coladas): Loaded with added sugars, syrups, and fruit juices. A standard Margarita can contain around 13 grams of carbs per serving, while a Piña Colada can have upwards of 30 grams of carbs.
Liqueurs and Cordials: High in sugar and carbohydrates. For example, a single ounce (30 mL) of Amaretto can contain around 17 grams of carbs.
Flavored Alcoholic Beverages (e.g., Hard Seltzers): Often contain added sugars or artificial sweeteners.
Sugary Mixers and Fruit Juices: Major sources of hidden sugars and carbohydrates.

Also, keep in mind that the drinks you might get at a bar or restaurant may be much larger than the recommended serving sizes above. Cocktails, mixed drinks, and regular beer are often high in carbs, providing over 10 g per serving. These are best avoided if you’re on a keto diet.

Tips for Enjoying Alcohol on the Keto Diet

Although plenty of low carb, keto-friendly alcoholic beverages are available, that doesn’t mean they should become a regular part of your routine. While enjoying alcoholic drinks on the keto diet is possible, it's essential to do so in a mindful and controlled manner. Even low carb varieties of alcohol are still rich in “empty” calories. They supply many calories with little to no essential nutrients like protein, fiber, vitamins, or minerals.

Here are some tips to help you make the most of your alcohol choices while staying on track with your keto lifestyle:

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Moderation and Portion Control: Moderation is key when incorporating alcohol into a keto diet. It's important to be mindful of the quantity of alcohol consumed, as it contains calories that can add up quickly. Additionally, excessive alcohol consumption can impair judgment and lead to poor food choices, which may disrupt your keto progress.
Hydration and Electrolyte Balance: Alcohol can have a dehydrating effect on the body. To counteract this, make sure to hydrate properly before, during, and after consuming alcoholic beverages. Drink water in between alcoholic drinks to stay hydrated and help minimize the potential negative effects of alcohol. In addition to hydration, maintaining electrolyte balance is crucial while on the keto diet. Alcohol can disrupt electrolyte levels in the body, leading to imbalances. Consider incorporating electrolyte-rich foods and beverages into your diet to support proper hydration and electrolyte levels.
Mindful Ingredient Selection: When selecting alcoholic drinks on the keto diet, pay close attention to the ingredients used. Some mixers, such as fruit juices and sugary sodas, can be high in carbohydrates and may hinder your progress. Opt for sugar-free mixers or use alternatives like diet sodas or sparkling water instead. Additionally, be cautious of flavored alcoholic beverages and sweet liqueurs, as they often contain added sugars. Always check the nutritional information or ingredient list before consuming. If you're unsure about the keto-friendliness of a particular beverage, it's best to err on the side of caution.

Not only can overindulging in alcohol increase your risk of nutritional deficiencies over time, but it may also contribute to gradual weight gain. In fact, in one 8-year study involving 49,324 women, consuming at least two drinks per day was associated with an increased risk of significant weight gain, compared to light or moderate drinking. Alcohol can also suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue. Excessive drinking may also contribute to other serious health conditions, including liver problems, cancer, and heart disease. For this reason, it’s best to keep alcohol intake moderate - defined as one drink per day for women and two per day for men.

Low-Carb Cocktail Recipes

Classic Rickey: A classic Rickey can be made with either gin or whiskey. Like its cousin, the Vodka Soda, the Rickey is an unsweetened mix of spirits and sparkling water. I highly recommend taking the bite out of this sipper with a generous squeeze of lemon or lime.
Texan Ranch Water: The beloved Texan Ranch Water is yet another variation on the theme of spirits and soda. For the classic take, pop open a chilled bottle of Topo Chico sparkling mineral water and drink a few ounces. Pour an ounce and a half of blanco tequila into the bottle, then add a squeeze of fresh lime juice. It’s easy to create variations on this tequila soda cocktail. Use a reposado tequila for more flavor, or try a different sparkling water.
Martini: It doesn’t get more classic than a Martini.
Old Fashioned: A classic Old Fashioned is made with 2 ounces of bourbon or rye whiskey, ¼ ounce of simple syrup, and a couple dashes of aromatic or orange bitters. Some prefer to make their Old Fashioneds with a muddled sugar cube, but I haven’t found it to make a better drink.
Sherry Cobbler: This old classic cocktail is an excellent, lesser-know option for keto and low carb diets. A few ounces of dry sherry, such as fino or amontillado, are sweetened with a very small amount of simple syrup and flavored by muddling orange slices. This mix is shaken with ice and strained over a mound of crushed ice. Cobblers can be made with other wines and aperitifs like Lillet Blanc, dry vermouth, or even spirits like gin or whiskey. Just make sure that you’re sipping spirits and not liqueurs, which are sweetened and will have carbs (think St.
Rum and Diet Cola: Combine 2 ounces of white rum with a ½ ounce of fresh lime juice in a tall glass filled with ice. Top with a chilled low carb cola such as Poppi or Zevia. Garnish with a lime wedge.
Buck (Gin Buck, Whiskey Buck, Mexican Mule): This simple classic combines 2 ounces of liquor with a squeeze of lime juice before being topped off with chilled low calorie / light / diet ginger beer or ginger ale. Make sure to use plenty of ice. Make it a Whiskey Buck by using a whiskey of your choice and following the same instructions as above. You can also make it a Gin Buck, or a Mexican Mule (use tequila or mezcal) - it’s all the same concept but with different spirits.
Gin and Tonic / Vodka and Tonic: Gin and Tonic and Vodka and Tonic are pretty self-explanatory.
Paloma: The basic Paloma is a combination of 2 ounces of tequila or mezcal with grapefruit soda and squeeze of lime. Build the drink in a tall glass filled with ice, and salt the rim if you like. Fever-Tree’s Sparkling Pink Grapefruit is my top choice here.

Keto Simple Syrup Recipe

Simple syrup is a mix of equal parts sugar and water. To make a keto-friendly simple syrup, we need to swap out the sugar for a quality sugar substitute. Erythritol is a great sweetener but unfortunately it has a habit of forming crunchy crystals as it cools down. So my choice for a no carb simple syrup is allulose powder. The only problem with allulose is that it’s only 70% as sweet as sugar. A good place to start is to use 1.5 parts allulose powder to 1 part water. Store in a closed container in the refrigerator for up to two weeks.

Recipes Using Keto Simple Syrup

Mojito: This is one of my favorite low-carb cocktails. It’s refreshing and delicious and it tastes exactly like the original. If you enjoy unsweetened drinks like a Vodka Soda or Ranch Water, you can also experiment with making or ordering a Mojito without the simple syrup at all. Instructions: In a highball glass, gently muddle the mint leaves with the lime juice and simple syrup. Add the rum and fill the glass with ice. Stir to chill the ingredients, then top with chilled club soda. Add the syrup and mint leaves to a highball glass and gently muddle. Pour the rum and lime juice into the glass and top the mixture with ice. Note: You can add more allulose if you prefer a sweeter syrup.
Gimlet: The Gimlet is a classic gin or vodka cocktail that is essentially just a gin sour without any egg white: gin, lime juice, simple syrup. Instructions: Add all ingredients to a cocktail shaker and fill it ¾ with ice. Shake until chilled, then strain the liquid into a cocktail glass.
Collins: The Collins is a simple classic cocktail with a variation for just about everyone. If you like sparkling lemonade, you'll love the Collins. If made with gin, it's referred to as a Tom Collins, which is now the best known version. Instructions: Combine the liquor, citrus, and syrup in a cocktail shaker and fill it ¾ with ice. Shake until chilled, then strain the liquid into a highball glass filled with ice.
Old Fashioned: The Old Fashioned is easy to make low carb. Instructions: Stir all ingredients with plenty of ice, then strain into a rocks glass filled with ice (or over one large cube).
Margarita: The classic Margarita is made with tequila, orange liqueur, and fresh lime juice. Instructions: Combine all ingredients in a cocktail shaker and fill it ¾ with ice. Shake until chilled, then strain the liquid into a rocks glass filled with ice. Muddle a slice or two of jalapeno with the lime juice in your cocktail shaker. Then add the remaining ingredients and ice and shake until chilled.
Paloma (Fresh Juice Version): There are two ways to make a Paloma: with grapefruit soda, like we described above, or with fresh grapefruit juice, simple syrup, and sparkling water. With the fresh juice method, you’re just effectively making your own fresh grapefruit soda. Instructions: Combine the first four ingredients in a cocktail shaker and fill it ¾ with ice. Shake until chilled, then strain the liquid into a highball glass filled with ice.
Sparkling Wine Cocktail: The first step is to choose the lowest carb wine as your base. The fruit will add a bit of flavor, but not a lot of carbs or sugar since we’re not muddling. Instructions: Combine the syrup, juices, and fruit in a large pitcher. Carefully pour the sparkling wine into the pitcher, then stir gently. Fill the pitcher with ice and serve immediately. Top each glass with a splash of chilled club soda.
Espressotini: Yes, you can make the beloved Espressotini keto-friendly without much effort. All we’re going to do here is swap the hot water in our no carb simple syrup above for hot coffee! I recommend using 2 parts allulose and 1 part coffee. Stir until all of the allulose has dissolved, then let the syrup cool. Instructions: Combine all ingredients in a cocktail shaker with ice. Shake until chilled, then strain into a chilled cocktail glass.

Keto-Friendly Ready-To-Drink (RTD) Options

There are some great low or low-er carb drink mixers available at the grocery store these days.

Mixers

Fever-Tree Refreshingly Light Tonic Water: The Fever-Tree Refreshingly Light Tonic Water has 7.6 grams of carbs per serving, which is less than half the carbs of their classic Indian Tonic Water.
Fever-Tree Sparkling Pink Grapefruit: Fever-Tree also makes a wonderful Sparkling Pink Grapefruit that’s perfect for Palomas. This mixer has 7 grams of carbs per bottle.
Poppi Ginger Lime: A lower-carb ginger option that’s perfect for mixing is Poppi Ginger Lime. This stevia and cane sugar-sweetened soda has just 4 grams of carbs per can (so just 2 grams per cocktail using 6 oz). I would venture to say that all of the Poppi flavors are great for mixing. An interesting note about Poppi is that it is marketed as a functional beverage.
Zevia Sodas: If you want a ginger option that’s zero carbs, go with the Zevia Ginger Ale. Zevia sodas are great no carb options for cola, cherry cola, ginger ale, root beer, and lemon-lime sodas. They can feel a tad too sweet, however, because of the stevia.

RTD Cocktails and Seltzers

Canteen Vodka Sodas: Canteen Vodka Sodas are super carbonated, lightly sweetened canned vodka sodas. I loved the watermelon and the strawberry and they conveniently offer those in their own 4-packs. A huge plus for Canteen is that it is zero carbs yet also 5% ABV. This is a rare find in a tasty RTD.
Cutwater Vodka Sodas: Cutwater makes some great canned cocktails and their Vodka Sodas are perfection. I love to crack open an ice-cold Cutwater and add a little squeeze of lemon or lime. Pure refreshment and a top-tier keto pick at 0 grams of carbs and 5% ABV.
Mich Ultra Signature Collection: All of the flavors in this variety pack are great (incredibly rare find!) and I love that they’re all zero carbs. The Mich Ultra Signature Collection gets bonus points for being light, not too sweet, and having absolutely no strange aftertaste. They make a few other hard seltzer variety packs (that all look really similar) so you have to be super diligent if you want the carb-free ones. The Grapefruit Melon and the Strawberry Watermelon are my top picks from this pack.
Cantina Tequila Sodas: Sick of all the hard seltzer and vodka sodas on this list? There is hope for the tequila fan who wants convenience! Cantina Tequila Sodas are another 0 carb, 5% ABV ready to drink worth their salt (hehe). You can definitely taste the tequila and all of the flavors are great. The only issue I had with these is that the sweetness can be a bit cloying. No worries though - just add a squeeze of lime, or pour the liquid over ice. A little dilution can work wonders if you're sensitive to sweet.
Smirnoff ICE Zero Sugar Red, White and Berry: With only 1 gram of carbs and 4.5% ABV, it’s a solid keto pick. What’s more, the berry flavor is nice and fairly mild. There’s no bad aftertaste, it’s not overly sweet, and it has plenty of bubbles. They’re a great summer day-drinking choice and these will definitely have a place at my 4th of July party. One thing to note: like the Michelob Ultra above, there is a very similar-looking Smirnoff ICE Red, White and Berry that is not the same thing.
VIZZY Hard Seltzer: I have enjoyed them all, but my favorite is the original variety pack (the one with Black Cherry Lime). VIZZY’s seltzers range from 1-3 grams of carbs per can and they’re sweetened with stevia, which TBH, I could have guessed. Again, this is an RTD that I love to pour over ice and squeeze a little citrus into. VIZZY takes home the award for having the most flavor options - and also the most unique flavors! Raspberry Tangerine, Watermelon Lemonade, yum.

Of course, there are definitely plenty of other keto-friendly and low carb canned cocktails out there, but so far these are the ones that I was able to find in stores near me (northern New England) and the ones that myself and my husband enjoyed the most.

What to Avoid

One of the very worst offenders is the ultra-sweet cream of coconut (found in the classic Pina Colada). Delicious, but So. Many. Sadly, some of the greatest classic drinks aren’t the best for a very low carb diet. Liqueurs, aperitifs, and amari like Campari, Aperol, Amaro Montenegro, St.

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