One of the biggest things that will change when you are on Keto is your Starbucks order. You can’t just drive up to the window and ask for a grande pumpkin spice latte. You need to plan your order and make sure it’s keto-approved. However, there are tons of hacks to making your favorite Starbucks drink a keto drink as well! You don’t have to give up on your favorite drink – you just have to modify it to fit into your new lifestyle. Plus, drinking calories and sugar first thing in the morning is probably not a good idea.
Here are some tips and tricks to ordering Keto at Starbucks:
Black coffee is always Keto-approved! I personally love black coffee and this is the way that I drink it. If you don’t like black coffee, you can always ask for heavy whipping cream and any sugar-free syrup to make this a Keto drink. Avoid milk, sugar, syrups (other than sugar-free), and whipped cream.
Milk is strictly off-limits while on keto. It contains a crazy amount of carbs! Nonfat, 2%, and whole milk all have around 12 grams of carbs for 1 cup. Half and Half is a little over 10 grams of carbs per cup.
If you prefer milk in your coffee try these options:
- Heavy Whipping Cream
- Unsweetened Almond Milk
- Unsweetened Coconut Milk
Sugar & Syrup alternatives
Obviously, sugar and sugary syrups are off-limits while on keto. If you enjoy your coffee on the sweeter side make sure to ask for sugar-free syrups and keto-friendly approved sugars (monk fruit, stevia, etc).
Sugar-Free syrups are not carb-free though! Each pump has 1g of net carbs in them. Most Starbucks drinks contain 4 pumps of syrup, so ask for fewer pumps if you want to have an even lower carb drink.
Here are some sugar-free syrups that you can enjoy:
- Sugar-Free vanilla
- Sugar-free hazelnut
- Sugar-free cinnamon dolce
- Sugar-free caramel
- Sugar-free peppermint
If you love the Starbucks Pink Drink you can still enjoy this on Keto! Just ask for a Passion Tango Iced tea with no classic syrup, 2 shots of heavy whipping cream, and 2 pumps of sugar-free vanilla. You can even do almond or coconut milk if you don’t want heavy whipping cream.
Cold Brew or Iced Coffee
Cold-brew is surprisingly not keto because they add classic syrup to this drink! I was shocked when I found this out. If you are an iced coffee or cold brew lower make sure you ask for no classic syrup in your drink. You can drink this as is or add heavy whipping cream, sugar-free non-dairy milk, and any sugar-free syrup.
When ordering a chai latte, make sure you ask for a hot chai tea only. If you like milk and sugar in your tea you can ask for a side of steamed heavy cream as well as a few sugar-free sweetener packets.
Now, this isn’t really a frappuccino, but you’ll want to ask for a blended, frappuccino-style coffee. To do this, asked for an iced coffee with no syrup, extra ice, whatever sugar-free syrup you like (get around 3 shots), 3 shots of heavy cream, no whipped cream, and ask for it to be blended.
Latte or Cappuccino
When ordering a latte or Cappuccino make sure to ask for heavy whipping cream to be used or any unsweetened non-dairy milk. You want to make sure you ask for ¾ heavy whipping cream and ¼ water to be steamed though. This is always a classic drink.
Mocha is a fun twist on a latte. Ask for a mocha with heavy whipping cream, no whipped cream, no vanilla syrup (they use this in their mocha), and for 2 pumps of skinny mocha sauce. If you want a peppermint mocha, ask for a pump of sugar-free peppermint syrup! Peppermint mochas are my favorite around the holiday times and this is a great treat to have.
If you want something different, order a flat white. Ask for a flat white with no steamed milk and instead of the milk to steam half heavy cream and half water. You can also add a sugar-free syrup.
If you prefer tea, you can still have this classic sugary drink on keto. Ask for an ear grey tea bag with ¾ of the cup in hot water and the other ¼ with heavy whipping cream. Ask for sugar-free vanilla syrup over the regular vanilla syrup.
Now go out and enjoy your favorite Starbucks drink, but Keto style! Always ask the baristas about making this low-carb and sugar-free if you need to. They are experts at making coffee and want you to enjoy your drink! They will know if there is a sugar-free or low-carb option for you. You can also use the app to order a drink if you don’t want to say any of this out loud because you might forget something. I’m this way so I prefer to order what I need on the mobile app!