For those embracing a ketogenic lifestyle, navigating the menu at popular coffee chains like Starbucks can seem daunting. However, with a few clever modifications, you can easily enjoy your Starbucks ritual while staying true to your low-carb, high-fat diet. This guide provides a comprehensive overview of keto-friendly options available at Starbucks, including specific ordering instructions and nutritional information.
Understanding Keto at Starbucks
The key to maintaining ketosis while indulging at Starbucks lies in understanding which ingredients to embrace and which to avoid. Lattes, for instance, are primarily milk (or cream, in keto-friendly versions), making them calorie-dense and potentially disruptive to ketosis if consumed in large quantities.
Heavy Cream vs. Half-and-Half
Starbucks offers heavy cream, a valuable asset for keto enthusiasts. Unlike some coffee shops that only offer half-and-half, Starbucks uses heavy cream to make whipped cream, ensuring its availability. It's important to note that while the whipped cream contains added sugar (in the form of syrup), the straight heavy cream does not. Heavy cream contains approximately 1 carb per ounce, whereas half-and-half has about 1.5 carbs per ounce. When ordering, specify "heavy cream" to avoid receiving half-and-half, which is provided when ordering a drink "breve."
Avoiding Sugary Additives
A crucial phrase to remember when ordering at Starbucks is "no classic." This refers to the sugary sweetener that Starbucks commonly adds to drinks. While it might seem implied when ordering sugar-free syrup, explicitly stating "no classic" ensures that no unwanted sugars are added.
Dairy-Free Alternatives: Proceed with Caution
While unsweetened coconut or almond milk can be suitable choices when making coffee at home, the versions offered at Starbucks often contain added sugar. If you prefer a non-dairy option, consider bringing your own unsweetened alternative.
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Favorite Keto Starbucks Drinks
Here are several delicious and customizable keto-friendly drink options:
Venti Iced Coffee (or Cold Brew) with Sugar-Free Syrup and Heavy Cream
This is a refreshing and customizable summertime favorite.
How to order: "Can I have a Venti Cold Brew (or iced coffee), no classic, with half sugar-free vanilla and half sugar-free cinnamon dolce and a splash of heavy cream?"
Carb Count: Coffee and sugar-free sweetener have zero carbs, while heavy cream has approximately 1 carb per ounce.
Tips:* Experiment with different combinations of sugar-free vanilla and sugar-free cinnamon dolce.
- For greater control over the amount of cream, ask for it on the side and pour it in yourself.
Venti Misto with Heavy Cream and Sugar-Free Vanilla
A "misto" signifies that the milk (or, in this case, heavy cream) is steamed instead of simply poured in cold.
Read also: Keto Calorie Counting: A Detailed Guide
How to order: "Can I have a Venti Misto, no classic, with heavy cream and sugar-free vanilla?"
Carb Count: Coffee and sugar-free sweetener have zero carbs, while heavy cream has approximately 1 carb per ounce.
Tips:* Specify your preferred roast of coffee (e.g., Pike).
Venti Cold Brew Blended with Heavy Cream and Sugar-Free Vanilla, Add Whip
This drink offers a Frappuccino-like experience without the high carb count.
How to order: "Can I have a Venti cold brew blended, no classic, no base, with heavy cream and sugar-free vanilla? Add whip."
Carb Count: Coffee and sugar-free sweetener have zero carbs, heavy cream has approximately 1 carb per ounce, and Starbucks whipped cream has 2 carbs per serving.
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Tips:* Be aware that Starbucks whip cream has sugar, so ask for no whip to save on carbs.
- The texture will be icier than a traditional Frappuccino due to the absence of a sugary base.
Venti Americano with Sugar-Free Vanilla and Heavy Cream
An Americano, a combination of espresso and water, offers a stronger flavor and higher caffeine content than regular coffee.
How to order: "Can I have a Venti Americano (or iced Americano), no classic, with 3 pumps of sugar-free vanilla and a splash of heavy cream?"
Carb Count: Starbucks Espresso has 2g of carbs, sugar-free sweetener has zero carbs, and heavy cream has about 1 carb per ounce.
Tips:* Adjust the amount of sugar-free syrup to your preference, as the espresso has some inherent sweetness.
Hot Tea
Sometimes, simplicity is key. Opt for hot or iced tea for a carb-free beverage.
Options:
- Green Tea: 0 carbs, 0 calories, 0 fat (contains caffeine)
- Peach Tranquility Tea: 0 carbs, 0 calories, 0 fat (caffeine-free)
Tips:* Avoid Matcha, as it contains added sugar.
- Add sweetener if desired.
The White Drink & The Pink Drink
These colorful and refreshing options are particularly appealing if you're not a coffee drinker.
How to order The White Drink: "Can I have an unsweetened iced Peach Citrus Tea, no classic, splash of heavy cream, sugar-free vanilla syrup, no water, light ice?"
How to order The Pink Drink: "Can I have an unsweetened iced Passion Tea, no classic, no lemonade (just to be safe), splash of heavy cream, sugar-free vanilla syrup, light ice?"
Carb Count: Unsweetened tea has 0 carbs, sugar-free sweetener has zero carbs, and heavy cream has about 1 carb per ounce.
Keto-Friendly Starbucks Food Options
While Starbucks is known for its beverages, it also offers several food items that can fit into a ketogenic diet.
Cheese & Fruit Box
Opt for the cheese in this box and share the fruit, which may be too high in carbs for a keto diet.
Eggs & Cheese Box
Creminelli Snack Tray
This snack tray features Italian dry salami and Monterey Jack cheese.
Nutritional Information (per tray):* Calories: 220
- Fat: 17 grams
- Protein: 15 grams
- Carbs: 0 grams
- Fiber: 0 grams
How to order: Ask for the Creminelli Snack Tray.
Moon Cheese
These crunchy cheddar puffs are a simple and satisfying keto-friendly snack.
Nutritional Information (per bag):
- Calories: 70
- Fat: 5 grams
- Protein: 1 gram
- Carbs: 1 gram
- Fiber: 0 grams
How to order: Look for the cheddar flavor of Moon Cheese snack bags.
Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray
This savory tray provides a combination of vegetables, nuts, and dairy.
Nutritional Information (per tray):
- Calories: 140
- Fat: 10 grams
- Protein: 6 grams
- Carbs: 6 grams
- Fiber: 3 grams
How to order: Ask for the Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray.
Sous Vide Egg Bites
The Bacon and Gruyere Sous Vide Egg Bites are the lower carb option of the two sous vide egg bite options.
Additional Tips for Keto at Starbucks
- Beware of Hidden Carbs: Always be mindful of hidden sugars and carbs in seemingly innocent ingredients.
- Customize Your Order: Don't hesitate to ask for modifications to your drink or food to make it keto-friendly.
- Read Nutrition Information: If available, review the nutrition information for different items to make informed choices.
- Plan Ahead: Before heading to Starbucks, consider browsing the online menu to identify potential keto-friendly options.
Exploring Other Coffee Chains: Dutch Bros
While Starbucks offers a decent range of keto-friendly options, other coffee chains, such as Dutch Bros, may provide even more choices. Dutch Bros boasts a wider selection of sugar-free flavors, including white chocolate, chocolate, caramel, vanilla, chocolate macadamia nut, hazelnut, Irish cream, peppermint, coconut, raspberry, and strawberry. They also offer a Keto Cold Brew and a Keto Americano as menu items.