You’re at the right place. This post will tell you everything that is keto at Starbucks. It will also tell you precisely how to order off of the sometimes confusing Starbucks menu. Try a few of the keto starbucks drinks listed below and I bet you’ll find a new favorite.
Here, we tackle the secret sugar sources, sneaky “skinny” substitutions, and swaps that will make your keto friendly Starbucks drink a success. Find keto friendly food on the go using our comprehensive guides!
Keto Drinks at Starbucks – What to Avoid
Planning to just strut into your local Starbucks and hope for the best? We like your confidence, but think again! Keto dieters need to know a few things before heading out to place their keto coffee orders. Otherwise, anyone could blow this low carb diet in just a few sips!
Here’s the scoop — please note that we are basing all of our information on a 16 oz. Grande, not a Venti.
Starbucks Nutrition Menu
Sugar: it’s everywhere! No, seriously, you’ve probably noticed since starting the keto diet that there’s sweetener in everything. Most drinks on the Starbucks menu come with sugar. One obvious place you’ll find it is the classic syrup at Starbucks.
Access the full Starbucks Nutrition PDF HERE for more details. This lists the Starbucks calories and nutrition as well as allergen information.
This classic syrup automatically comes in iced coffee and iced tea, which you’d probably assume are unsweetened. Nope, iced coffee has 20 grams of sugar! They seem to put this in almost every Starbucks drink so if I’m getting something new I like to ask just in case. The only item that is safe is the standard brewed coffee.
Say No Whipped Cream
While whipped cream is delicious and there are plenty of keto options available, they are not available for Starbucks drinks. Whipped cream is full of fat, but it’s also full of sugar and carbs!
Also, avoid the caramel drizzle 🙂
Avoid Steamed Milk
Steamed milk comes in many of the drinks at Starbucks and should be avoided. You can ask them if they will steam heavy cream for you instead, and they will often be able to accommodate that request.
Most Starbucks drinks use 1/2 to 1 cup of milk, so the carbs can add up if you aren’t careful.
Here is how many carbs are in a cup of the various types of milk options at Starbucks.
- Nonfat milk — 12 grams of carbs
- Two percent milk — 13 grams of carbs
- Whole milk — 12 grams of carbs
- Half and half — 10.4 grams of carbs (by the way, breve means steamed half and half)
- Heavy whipping cream — 6.6 grams of carbs
- Unsweetened almond milk — 1 gram of carbs
- Soy Milk – 15 grams of carbs
The high sugar content of milk makes it unsuitable for a keto diet in high amounts. Instead you can ask for half heavy cream and half water. Half heavy cream and half water is a good replacement for milk and cuts down on the carbs big time.
Unsweetened almond milk is a good alternative to dairy milk as well. Be sure to specify that you want Unsweetened Almond Milk, otherwise you may end up with the full carb version.
Coconut milk is another option but they do not always have an unsweetened version.
Skinny Does Not Mean Low Carb
While it would be a dream to walk in and just order whatever “skinny” drink you wanted, staying in ketosis at Starbucks just isn’t that simple. The amount of steamed milk and all those pumps of sugar free vanilla syrup (or your personal favorite flavor) means most skinny drinks still have around 19g of carbs.
Starbucks labels drinks as “Skinny” when they are low in calories, which typically means that are high in carbs.
Sugar Free Syrups Have Carbs
Just because it’s sugar-free syrup doesn’t mean it’s carb-free too. Each pump of sugar free syrup contains around 1 net carb, and contains an artificial sweetener called sucralose. Some people avoid artificial sweeteners at all costs. I’m fine with treating myself every once in a while to a ketogenic starbucks that uses a small amount.
It’s important to specify the amount of pumps you want in each drink you order. The typical grande gets four syrup pumps, so you’ll probably want to ask for one or two instead of leaving it up to your barista.
Starbucks Sugar Free Syrups — 1g Net Carbs per Pump
- Sugar free vanilla syrup
- Sugar free hazelnut syrup
- Sugar free cinnamon dolce syrup
- Sugar free caramel syrup
- Sugar free peppermint (seasonally available)
- Skinny mocha sauce
Keto Starbucks Coffee Drinks
Ok, now that you know the basics, we’ll show you how to order keto Starbucks drinks like a pro. This is a list of some of the fancier keto starbucks options, but you can always order something more basic. I usually go for a brewed coffee with heavy cream and sometimes 1 pump of sugar free syrup. Pike place roast is my favorite roast.
Keto Unsweetened Iced Coffee — 3g Net Carbs
Nothing beats that mid-afternoon slump for us like a nice low carb Starbucks iced coffee. Order it like this:
- Grande iced coffee, with no classic syrup. (A cold brew coffee would work too).
- Two pumps of whatever sugar free syrup is your favorite.
- If you prefer it unflavored, here’s a great liquid Stevia you can carry with you and add in for sweetness.
Keto Cinnamon Dolce Latte — 5.3g Net Carbs
This is one of the classic coffee drinks, and here we’ve given it a ketogenic twist. This has all of the yum and none of the crazy sugars or carbs:
- Order an Americano, but with only ¾ water instead of all the way full.
- Ask for the last ¼ to be filled with a large splash of heavy cream, steamed. This gives you the creamy latte feel.
- Finally, ask for two pumps of sugar-free cinnamon dolce syrup.
Keto Starbucks Frappuccino — 5.5g Net Carbs
The trick here is avoiding the liquid Frappuccino base, which is basically just a giant splash of gloopy sugar. However, for a few more carbs than these other drinks, you can still hit the spot without paying the price of 70-something grams of carbs! Here’s our version:
- Ask for an iced coffee, no classic syrup, with extra ice.
- Next, ask for three (yes, we’re getting crazy) shots of your sugar-free syrup of choice.
- Now, you’ll need three shots of heavy cream.
- You’ll need to get the baristas to blend it, frappuccino style. It’s worth saying again here that you don’t want any frappe base or syrups.
- Just say no to any drizzles, whipped cream, or other temptations. You can do it!
Keto Mocha — 5.3g Net Carbs
Everyone knows that the chocolatey goodness of mocha can’t be ignored. Since a “skinny mocha” is still high in carbs and sugar, here’s what to order to keep it keto-friendly:
- Order an Americano with ¾ water and ¼ heavy cream (your new go-to keto latte or cappuccino base).
- Ask for no whipped cream and no vanilla syrup — yep, they put both mocha sauce and vanilla syrup in a mocha.
- Ask for 2 pumps of skinny mocha sauce, maybe add one pump of sugar-free peppermint if you want a holiday treat — just add 1g net carbs.
Keto Flat White
This is what I like to order on the weekends when I’m feeling like something fun. “Flat white, no steamed milk, half heavy cream and half water, steamed.” A flat white is a good variation on brewed coffee. Add some sugar free syrup if you desire.
Low Carb Starbucks Tea Drinks
Can’t stand the idea of giving up your favorite hot tea or refresher? Don’t worry, there are plenty of keto drinks for tea-lovers.
Remember… the lowest calorie Starbucks drinks are not always the healthiest or most keto friendly.
Keto Starbucks Pink Drink — 4.5g Net Carbs
If you know about it, you probably love the famous Pink Drink, which is why it’s on our keto Starbucks roundup. Here’s how to get a keto Starbucks Pink Drink. Your taste buds say thank you.
- Ask for a grande Passion Tango, iced. Make sure to say no classic syrup!
- Ask for 2 shots (not a splash) of heavy whipping cream.
- Ask for 2 pumps of sugar-free vanilla.
- Bonus: you can throw in some of our favorite MCT oil for extra keto goodness.
Keto London Fog — 5.3g Net Carbs
Who doesn’t love the taste of Earl Grey tea and the creaminess of a London Fog? No one. Here’s how to get this fall favorite:
- Ask for an Earl grey tea bag (or two, if you’re feeling wild).
- You’ll also want to do ¾ hot water and ¼ heavy whipping cream, just like we recommended for a keto latte.
- Finally, ask to swap the regular vanilla syrup for two pumps of sugar-free vanilla.
Keto Chai Tea Latte — 3.7g Net Carbs
Most tea lovers know the spicy goodness of a Chai Tea latte. However, thanks to the sugar syrups and carb-heavy milk, a typical Chai tea latte runs around 60g of carbs.
Here’s the keto swap, which comes out to under 4g net carbs:
- Be sure to ask for the tea bag, not Chai tea syrup. This step is crucial to cut down on carbs for this drink. (It’s also helpful for a green tea latte.)
- You’ll also want to get two ounces of heavy whipping cream.
- Finally, two pumps of sugar-free cinnamon dolce syrup brings out the flavor of the tea.
- Variations: make it a “dirty chai” if desired by adding a shot of espresso, or ask for two tea bags for extra spice.
You can change this order up with an herbal tea as well.
The Keto White Drink
Some people consider this to be a secret menu item. Others consider it the best tasting of all the low carb Starbucks drinks. This is a special menu item (or maybe it’s just a special order that lots of people ask for) that uses unsweetened peach citrus white tea. Heavy cream is added to the unsweetened peach citrus white tea, along with 2-4 pumps of sugar-free vanilla syrup. Ask for light ice and you’re all set.
Pro Tip: You can also ask for the Keto White Drink blended!
Starbucks Keto Food
While most food at Starbucks is off-limits, like pastries or cake pops, there are a few things you can munch on in a pinch. That’s right, there is some healthy Starbucks food. (If you can wait until you get home, try some of our keto recipes like keto cinnamon rolls or keto bread for keto-friendly treats). If you can’t, here are a few options for a keto Starbucks snack.
Try an Eggs & Cheese Protein box, but stick to the eggs and cheese only. You could also try the Cheese & Fruit Protein Box and only eat the cheese. As you can see, this isn’t the easiest place to eat on the ketogenic diet.
Are the Starbucks Sous Vide Egg Bites Keto Friendly?
Somewhat. The Bacon and Gruyere have 2g of sugar, 20g of fat, and 9g of carbs. The Egg White and Red Pepper bites or Ham, Cheddar & Peppers are slightly higher in carbs, but still acceptable for some people. While this isn’t ideal, if you are intentional in the rest of your meals, this won’t automatically bust your keto diet.
However, steer far away from the Chicken Chorizo Tortilla variety. These contain tortilla strips! Honestly, it may just be safer to pack one of our favorite keto cereals.
Moon Cheese
Moon cheese are little crispy pieces of cheese that you can eat like potato chips. They don’t really pair with coffee that well, but if you’re in a rush and you have no other option grab a bag of moon cheese. It’s one of the better starbucks keto food options.
Charcuterie Tray
This is the food item we get more than anything else. It’s a mix of meats and cheeses and they are pretty tasty. The downside is this tray is quite expensive and probably not the best quality. Given the menu options the charcuterie tray is our top recommendation.
Make sure to check out our guide on Dutch Bros Coffe!
In Summary
The best tip whenever you are eating away from home is to talk with the servers and be sure you are getting exactly what you want. It’s easy to order keto friendly drinks at Starbucks and just about anything on the menu can be modified to fit your needs. From black coffee with a splash of heavy cream to fancy almond milk latte’s.
- While there are many available options for a Starbucks keto treat, it’s important to be aware of the hidden sources of sugar and carbs.
- Be sure to ask for no classic syrup, avoid milk, say no to whipped cream, and keep sugar-free syrup to two or three pumps.
- Snacks at Starbucks are few and far between, so stick to cheeses or the Bacon and Gruyere Egg Bites. Eating at home may be the better option here.
- Thankfully, we’ve still found lots of ways to get our coffee or tea fix while on a keto diet. Low carb Starbucks ordering takes thought, but is easy once you get the hang of it!
- With these tools, and a good look at Starbucks’ nutritional information, you can start customizing your own Starbucks treats, keto-style.
Sources
Schiffman, S. S., & Rother, K. I. (2013). Sucralose, a synthetic organochlorine sweetener: overview of biological issues. Journal of Toxicology and Environmental Health, Part B, 16(7), 399-451. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/24219506
