For those adhering to a ketogenic diet, navigating the Starbucks menu can seem daunting due to the prevalence of hidden sugars and carbohydrates. However, with a few smart choices and modifications, it's entirely possible to enjoy delicious and satisfying keto-friendly iced drinks at Starbucks. This guide provides insights into ordering strategies, specific drink recommendations, and even homemade copycat recipes.
Understanding Keto at Starbucks
The foundation of a keto-friendly Starbucks experience lies in understanding which ingredients to embrace and which to avoid.
Keto-Friendly Basics
- Black Coffee: Brewed coffee, cold brew, and nitro cold brew are naturally keto-friendly.
- Unsweetened Teas: Iced and hot teas without added sugar are excellent choices.
- Sugar-Free Syrups: Opt for sugar-free vanilla, cinnamon dolce, or mocha syrups. Be mindful that even sugar-free syrups contain approximately 1g net carbs per pump.
- Heavy Cream: Substitute milk with heavy cream for a richer, lower-carb option.
- Almond Milk (with caution): Unsweetened almond milk can be used, but confirm it's truly unsweetened, as some Starbucks locations add sugar to their almond milk.
Ingredients to Avoid
- Lattes: Standard lattes are primarily milk, leading to high carbohydrate content.
- Frappuccinos: Most Frappuccinos are loaded with sugar and carbs.
- Classic Syrup: This is a sugary sweetener added to many Starbucks drinks. Always request "no classic."
- Coconut Milk (usually): The coconut milk at Starbucks often has added sugar.
- Large Drinks: Be mindful of portion sizes, as larger drinks naturally contain more carbs.
How to Order Keto Drinks on the Starbucks App
The Starbucks app allows for customization, but ordering keto swaps requires a specific approach. You can order items individually (espresso, heavy cream, sugar-free syrup, and hot water or milk) or order a milk-based beverage and request no milk, adding a note for heavy cream substitution.
Favorite Keto Starbucks Drink Recipes
Venti Iced Coffee (or Cold Brew) with Sugar-Free Syrup and Heavy Cream
This is a refreshing 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; heavy cream has about 1 carb per ounce.
Venti Misto with Heavy Cream and Sugar-Free Vanilla
A creamy and satisfying option.
Read also: Easy Low-Carb Cheese Crackers
- 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; heavy cream has about 1 carb per ounce.
Venti Cold Brew Blended with Heavy Cream, Sugar-Free Vanilla, and Whip
A Frappuccino-like treat with fewer carbs.
- 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 about 1 carb per ounce; Starbucks whipped cream has 2 carbs per serving.
Venti Americano with Sugar-Free Vanilla and Heavy Cream
A stronger coffee flavor with added creaminess.
- 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; heavy cream has about 1 carb per ounce.
Keto Pink Drink
A fruity and refreshing choice.
- How to order: "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; heavy cream has about 1 carb per ounce.
Keto White Drink
A creamy and subtly flavored option.
- How to order: "Can I have an unsweetened iced Peach Citrus Tea, no classic, splash of heavy cream, sugar-free vanilla syrup, no water, light ice?"
- Carb Count: Unsweetened tea has 0 carbs; sugar-free sweetener has zero carbs; heavy cream has about 1 carb per ounce.
Keto Starbucks Drink Modifications
Virtually every beverage can be adapted to be virtually carb-free. Here are a few ideas:
Read also: Keto Calorie Counting: A Detailed Guide
- Americano: Add heavy cream for some satiety and fat.
- Brewed Coffee: The easiest fall back.
- Flat White: No steamed milk, half steamed water/half-heavy cream.
- Cafe Misto: Swap out the milk for heavy cream.
- Mocha: Replace the milk with half heavy cream, half steamed water, and sugar-free mocha sauce.
- Caramel Macchiato: Request skinny almond milk with no drizzle.
- London Fog: Replace the milk with heavy cream and use sugar-free vanilla syrup.
- Cinnamon Dolce Latte: Swap out the milk for steamed water with a heaping splash of heavy cream and sugar-free cinnamon dolce syrup.
- Iced Coffee: Top with heavy cream and add your favorite sugar-free syrup.
- Iced Chai Tea Latte: Replace milk with heavy cream and add sugar-free vanilla syrup.
- Frappuccino: No milk, extra ice, heavy cream, all blended like a Frappuccino. Don’t forget your favorite syrup for that extra flavor.
- Shaken Espresso: Substitute the milk for almond milk or heavy cream and either sugar-free vanilla syrup or cinnamon dolce syrup.
- Blonde Vanilla Latte: Replace the milk with heavy cream and two pumps of sugar-free vanilla syrup.
- Pineapple Tea: Add pineapple fusion to any of the iced teas.
Homemade Keto Starbucks Recipes
For those who prefer to create their own keto Starbucks drinks at home, here are a few copycat recipes:
Keto Vanilla Frappuccino
Ingredients:
- Ice cubes
- Strongly brewed coffee
- Unsweetened almond milk (or preferred dairy milk)
- Heavy cream
- Sweetener (to taste)
- Sugar-free vanilla extract
Instructions:
- Add all ingredients to a blender.
- Blend for 20-30 seconds.
- Taste and add more sweetener if needed.
- Blend again.
- Pour into a cup and enjoy.
Keto Mocha Frappuccino
Ingredients:
- Ice cubes
- Strongly brewed coffee
- Unsweetened almond milk (or preferred dairy milk)
- Heavy cream
- Sweetener (to taste)
- Cocoa powder
Instructions:
- Add all ingredients to a blender.
- Blend for 20-30 seconds, ensuring the cocoa powder is well-mixed.
- Taste and add more sweetener if needed.
- Blend again.
- Pour into a cup and sprinkle with ground cinnamon.
Keto Chai Tea Latte
Ingredients:
- Strongly brewed black chai tea
- Ice cubes
- Unsweetened almond milk
- Sugar-free vanilla
- Sweetener (to taste)
- Heavy cream
Instructions:
- Add all ingredients to a blender.
- Blend for 20-30 seconds.
- Taste and adjust sweetness as needed.
- Pour into a cup and enjoy.
Keto Salted Caramel Mocha
Ingredients:
- Espresso or strong dark roast coffee
- Heavy whipping cream
- Almond milk
- Sugar-free chocolate sauce
- Sugar-free caramel sauce
- Salt
- Sweetener to taste (optional)
Instructions:
- Add espresso, heavy whipping cream, and almond milk to a saucepan over medium heat.
- Stir to combine.
- Whisk in the chocolate syrup, 1 tablespoon caramel sauce, and a pinch of salt. Add sweetener to taste, if desired.
- For a blended version of this drink, heat everything as the recipe says. Next, let the mixture come to room temperature.
- Pour the drink into a serving glass or two, depending on how big the cups are.
Tips for Keto Success at Starbucks
- Communicate Clearly: Be specific about your requests (no classic, heavy cream instead of milk, sugar-free syrup).
- Don't Be Afraid to Ask: If you're unsure about an ingredient, ask a Starbucks employee.
- Bring Your Own Sweetener: If you prefer a specific sweetener like stevia, bring it with you.
- Control the Cream: Ask for heavy cream on the side to control the amount you add.
- Be Mindful of Carbs: Even with modifications, track your carb intake to stay within your keto goals.
Additional Considerations
- Dutch Bros: If you're in an area with Dutch Bros Coffee, they offer a wider variety of sugar-free flavors and keto-specific menu items.
- Whipped Cream: Starbucks whipped cream contains sugar, so consider skipping it or making your own keto-friendly version.
- Experiment: Don't be afraid to try different combinations of flavors and modifications to find your perfect keto Starbucks drink.
Read also: Magnesium Supplements for Keto