Delicious Keto Diet Options at Starbucks: What to Order

If you’re on a ketogenic diet, you might think that your beloved coffee shop is off-limits. Fear not! Starbucks offers a variety of low-carb, keto-friendly options that can seamlessly fit into your dietary needs while allowing you to savor your favorite coffeehouse experience. In this blog post, we’ll explore delicious meal and drink choices that will keep you on track with your keto goals.

What is the Keto Diet?

Before diving into the menu, let’s quickly recap what a ketogenic diet is. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan that aims to shift your body into a state of ketosis. During ketosis, your body becomes a fat-burning machine, using fat instead of carbohydrates for energy. To maintain ketosis, most people aim for around 20-50 grams of net carbs per day.

Starbucks Keto-Friendly Drinks

When it comes to Starbucks and adhering to a ketogenic (keto) diet, choosing the right drinks can be easy and enjoyable if you know how to modify your order to fit within your dietary preferences. Here’s a more detailed look at some keto-friendly coffee and espresso options:

1. Coffee and Espresso Drinks

• Black Coffee:
• Description: A straightforward choice, black coffee contains no calories or carbs. It’s brewed from ground coffee beans and is full of antioxidants.
• Keto Tip: You can enhance its flavor with a sprinkle of cinnamon or a few drops of vanilla extract (ensure it’s sugar-free), which can provide a delightful taste without disrupting ketosis.
• Americano:
• Description: An Americano is made by diluting espresso with hot water, which gives it a similar strength to brewed coffee but with a different flavor profile.
• Keto Tip: Ask for it iced in warmer months for a refreshing drink. You can also add a splash of heavy cream for richness while keeping carbs low.
• Flat White or Latte (with modifications):
• Flat White: Typically made with microfoam milk, a flat white can easily be converted into a keto-friendly drink by substituting the milk with heavy cream.
  • Keto Tip: This switch not only keeps the drink creamy and satisfying but also ensures you stay within your carb limits thanks to the higher fat content of heavy cream.
• Latte: For a keto-friendly latte, order a simple latte with one shot of espresso and heavy cream instead of whole milk. This creates a rich, velvety drink without the added carbohydrates from milk.
  • Keto Tip: Never hesitate to ask for no added sugars or flavored syrups, as these often contain hidden sugars that could impact your ketogenic diet. Additionally, consider flavoring your latte with unflavored or sugar-free syrup options.

Additional Considerations

• Sweeteners: If you’re craving something sweet, ask for sugar alternatives like Stevia or erythritol, both of which are low in carbs and calories.
• Cold Brew: Another excellent option is a cold brew coffee, which tends to be less bitter and more refreshing. You can enjoy it black or add heavy cream for a richer taste.
• Tea Options: If you’re open to tea, unsweetened iced tea or herbal teas can be great keto-friendly beverages as well.

By being mindful of your choices and making simple adjustments, you can easily enjoy a variety of coffee beverages at Starbucks while sticking to your keto regimen. Always feel free to get creative and customize your order to find your perfect drink!

2. Iced Drinks and Cold Brews

Iced Coffee:

• Description: Iced coffee is just brewed coffee that has been chilled and poured over ice. It’s a refreshing drink, especially on hot days, and provides a quick caffeine boost.
• Keto Tip: To keep it keto-friendly, order it unsweetened. You can add a splash of heavy cream for creaminess without the carbs. If you’re looking for extra flavor, choose a sugar-free syrup. Popular options include vanilla or hazelnut; just make sure to specify that you want it without sugar for a guilt-free enhancement.

Cold Brew:

• Description: Cold brew coffee is made by steeping coarsely ground coffee beans in cold water for an extended period, typically 12-24 hours. This method produces a rich, smooth coffee that is less acidic than regular brewed coffee.
• Keto Tip: Since cold brew is naturally low in acidity and sugar, it fits perfectly into a keto lifestyle. Enjoy it plain for a refreshing drink or add heavy cream for a silky texture. You might also consider adding a sprinkle of cinnamon to enhance the flavor further without adding carbs.

Iced Nitro Cold Brew:

• Description: Nitro cold brew is a unique twist on traditional cold brew. Infused with nitrogen gas, this coffee has a creamy texture and a frothy head, similar to that of a stout beer.
• Keto Tip: The best part? Nitro cold brew is served without added sugar, making it a perfect option for those on a keto diet. If you prefer a richer flavor, you can ask for it topped with heavy cream. This adds an extra layer of creaminess while keeping the carb count low.

Additional Suggestions

• Customization: For any iced drinks, don’t hesitate to ask for modifications. You can adjust the cream, specify no sugar, or add other toppings like cocoa powder for a mocha flavor without the carbs.
• Flavor Enhancements: For iced drinks that tend to lack flavor, consider adding a few drops of sugar-free vanilla or caramel syrup. Just be sure to verify that the flavoring is indeed sugar-free and keto-approved.

With these options, getting your coffee fix at Starbucks while adhering to a keto diet is both enjoyable and satisfying. Whether you prefer classic iced coffee or the smoothness of nitro cold brew, there are plenty of delicious, low-carb choices to keep your taste buds happy!

3. Tea Options

Hot or Iced Tea:

• Description: Tea is a versatile beverage that can be enjoyed in a variety of forms, making it a great option for any time of the day. You can opt for unsweetened black, green, or herbal teas, which are all naturally free of carbohydrates.
• Keto Tip: If you prefer it hot, a steaming mug of black tea or green tea can be soothing, while iced tea is a refreshing choice, particularly in warmer months. You can also add a slice of lemon or a few sprigs of mint for extra flavor without adding carbs. Just be sure to specify “unsweetened” when ordering to avoid any hidden sugars.

Chai Tea (with Modifications):

• Description: Chai tea is a spiced tea that typically includes a blend of black tea, milk, and various spices like cinnamon, cardamom, and ginger. Traditional chai is delicious, but it often contains added sugars and milk, which can increase the carb count.
• Keto Tip: To enjoy chai on a keto diet, request an unsweetened chai tea. Substitute heavy cream for the regular milk to add a rich, creamy texture without the extra carbs. This substitution not only maintains the delicious spiced flavor but also elevates the overall experience. Be sure to ask for no added sweeteners to keep it compliant with your keto goals.

Additional Suggestions

• Herbal Tea: If you’re looking for something caffeine-free, herbal teas are a great choice. Varieties like peppermint, chamomile, or rooibos are all delicious options that can be enjoyed hot or iced, and they come without any carbohydrates.
• Customizing Your Tea: Don’t hesitate to experiment with flavors. For example, you can add a dash of cinnamon or a few drops of sugar-free vanilla syrup to your tea for added depth without worrying about carbs.

By diversifying your tea choices at Starbucks with these options, you can maintain a delightful beverage experience while adhering to your ketogenic lifestyle. Whether you enjoy classic black tea or a modified chai latte, there’s something for every tea lover!

4. Customizable Drinks

Add Sweeteners:

• Description: For those who enjoy a hint of sweetness in their beverages, adding a sweetener can enhance the flavor without compromising your dietary goals.
• Keto Tip: Opt for sugar-free options like Stevia, Splenda, or erythritol. These sweeteners provide the sweetness you desire without the added carbohydrates found in traditional sugars. Simply ask your barista to customize your drink with your preferred sweetener to keep it deliciously keto-friendly.

Flavor Shots:

• Description: Flavor shots can elevate your drinks by adding unique tastes that satisfy your cravings without loading up on sugar.
• Keto Tip: When customizing your order, request sugar-free flavor shots such as vanilla, hazelnut, or caramel. These flavors can add depth to your iced coffee, cold brew, or even your teas, all while keeping the drink low in carbs. Just make sure to clarify that you want it sugar-free to maintain compliance with your keto diet.

Whipped Cream:

• Description: Whipped cream can add a delightful finish to your drinks, making them feel more indulgent and luxurious.
• Keto Tip: Request sugar-free whipped cream on top of your drink for that extra creamy, frothy texture without the carbs. This can be particularly enjoyable on iced coffees or frappuccinos, adding a flavorful twist without the guilt. If your barista isn’t sure about the sugar-free options, they might suggest using heavy cream as an alternative, which is also low-carb and wonderfully delicious.

Additional Suggestions

• Experiment with Combinations: Feel free to combine sweeteners and flavor shots in your drinks for a fully personalized experience. For example, a splash of sugar-free vanilla with a touch of Stevia could make for a deliciously sweet treat.
• Try Different Bases: If your drink allows, consider swapping out regular milk for unsweetened almond milk or coconut milk, both of which are lower in carbs than dairy milk.

By incorporating these customizable options into your drinks at Starbucks, you’ll be better able to enjoy a variety of flavors while adhering to your keto lifestyle. From sweeteners and flavor shots to whipped cream, the possibilities are nearly endless, and the enjoyment is guaranteed!

5. Seasonal Options

Pumpkin Spice Nitro Cold Brew:

• Description: The Pumpkin Spice Nitro Cold Brew is a seasonal favorite that combines the smoothness of cold brew with the classic flavors of fall. However, traditional versions often come with syrups that can turn this delicious drink into a high-carb option.
• Keto Tip: To enjoy this seasonal treat while keeping it low-carb, simply request it without any pumpkin spice syrup. Instead, ask for heavy cream to add richness and creaminess to your drink. If you desire a bit of spice, you might even sprinkle some cinnamon or nutmeg on top to enhance the fall flavor without adding extra carbs.

Peppermint Mocha (Modifications):

• Description: The Peppermint Mocha is a holiday classic that offers a delightful combination of peppermint and chocolate. However, the traditional version often contains mocha sauce and sweeteners, which can spike your carb intake.
• Keto Tip: To customize your Peppermint Mocha for a keto diet, request an unsweetened peppermint flavor shot instead of mocha sauce. This will provide the peppermint taste you love without the added sugars. Additionally, substitute heavy cream for milk to keep the drink creamy and low in carbs. This way, you can savor the festive flavors of the season while sticking to your dietary preferences.

Additional Suggestions

• Seasonal Spice Options: During different times of the year, inquire about other spice options you can add to your drinks, such as cinnamon or nutmeg, to further enhance flavors without adding carbohydrates.
• Frozen Seasonal Options: If you’re interested in an iced treat this holiday season, ask if they can make any seasonal flavors using the same modifications for iced beverages, ensuring you can enjoy refreshing drinks without the carbs.

Seasonal drinks can be a wonderful way to experience festive flavors without derailing your low-carb lifestyle. By utilizing these tips for customizing your Pumpkin Spice Nitro Cold Brew and Peppermint Mocha, you can indulge in holiday cheer while staying on track with your dietary goals!

6. Milk Alternatives

Heavy Cream:

• Description: Heavy cream is a rich and versatile dairy product that can elevate your beverages with its creamy texture and subtle sweetness.
• Keto Tip: By substituting heavy cream for traditional milk in your drinks, you significantly reduce the carbohydrate content. Heavy cream contains only about 0.4 grams of carbs per tablespoon, making it an excellent option for anyone following a low-carb or keto diet. Not only does it add a luxurious mouthfeel to your drinks, but it also provides a satisfying dose of healthy fats. This can be especially delightful in coffee, lattes, or any drink where a rich, creamy consistency is desired.

Almond Milk:

• Description: Almond milk is a popular non-dairy alternative that is lower in calories than regular milk and offers a nutty flavor profile.
• Keto Tip: When requesting almond milk, always opt for unsweetened varieties to minimize sugar and carb content. Unsweetened almond milk typically contains around 1-2 grams of carbs per cup, which is significantly lower than regular milk. While it’s a better option than most dairy alternatives, be mindful of the carb content and portion sizes if you’re aiming for strict keto compliance. Almond milk can work great in iced coffees, teas, and smoothies for a lighter option.

Additional Suggestions

• Coconut Milk: If you enjoy tropical flavors, consider trying unsweetened coconut milk. It is another non-dairy, low-carb option that can add a unique taste to your drinks.
• Other Nut Milks: Explore options like macadamia nut milk or cashew milk, which are also low in carbs and can bring different flavors and textures to your favorite beverages.

Using these milk alternatives allows you to customize your drinks further while adhering to your keto or low-carb lifestyle. Heavy cream provides richness, while unsweetened almond milk offers a lighter choice, ensuring you have delicious options for any craving!

Starbucks Keto-Friendly Food Options

While Starbucks is primarily celebrated for its extensive drink menu, there are several food items that can seamlessly fit into your keto diet. Here are some noteworthy choices:

1. Egg Bites

• Sous Vide Egg Bites: These delicious bites are a perfect keto-friendly option. You can choose from the Bacon & Gruyere or Spinach & Feta varieties. Each egg bite is low in carbs while being high in protein, making them an excellent on-the-go breakfast or snack option. They are creamy, flavorful, and satisfying without compromising your dietary goals.

2. Protein Boxes

• Egg & Cheese Protein Box: This protein box includes hard-boiled eggs, cheese, and a small portion of nuts. It’s a convenient choice that provides protein and healthy fats to keep you satiated.

3. Cheese and Meat Snack Packs

• Cheese & Meat Packs: Starbucks often offers snack packs that include a combination of cheeses, deli meats (such as salami or prosciutto), and nuts. These packs are great for those following a keto diet as they are low in carbs and high in protein and healthy fats.

4. Salads

• Custom Salads: You can order salads without croutons or high-carb toppings. Opt for a base of leafy greens with a protein source (like chicken or bacon), and add avocado for healthy fats. Choose a low-carb dressing, like vinaigrette, to complete your meal.

5. Nuts

• Mixed Nuts: If you’re looking for a quick snack, Starbucks often has mixed nuts available. Nuts are low in carbs and high in healthy fats, making them a great option for a keto diet.
  

6. Avocado Spread

• Avocado Spread: If available, this can be a great topping to add to your egg bites or as a side. It’s packed with healthy fats and complements various foods.

7. Salad with Chicken

• Chicken Salad: Look for salads that feature grilled chicken without heavy dressings or high-carb toppings. The Caesar Salad (without croutons) can be a good option, provided you choose an appropriate dressing (like oil and vinegar) to keep carbs low.

8. Breakfast Sandwiches (Without the Bun)

• Breakfast Sandwiches: You can order breakfast sandwiches (like the Bacon, Gouda, and Egg sandwich) but ask for it without the bun. Enjoying just the fillings provides the protein and fat you need while eliminating the carbs from the bread.

9. Under 5g Carb Snacks

• If you’re lucky enough to find them, look for low-carb snacks or seasonal items that may have lower carb counts. Options may vary by season or location.

10. Cold Brew with Heavy Cream

• For something refreshing, you can order a Cold Brew Coffee and request a splash of heavy cream. This will add creaminess and richness without a significant number of carbs.

11. Bacon

• Bacon: Depending on the location, you might be able to order strips of bacon as a quick, low-carb snack option.

12. Chaffle (if available)

• Some Starbucks locations may occasionally offer chaffles (cheese waffles), depending on the menu or promotions. They are low in carbs and high in flavor.

Tips for Success:

• Stay Informed: Always feel free to check the latest nutritional info and may even ask baristas about temporary Keto-friendly options available to them.
• Plan Ahead: If you know you’ll be at Starbucks, consider having options pre-mapped out to minimize impulse buys that may not fit your keto lifestyle.

With these additions, you’ll have an even wider variety of keto-friendly options at Starbucks that can satisfy both your taste buds and your dietary needs!

Additional Suggestions

• Customize Your Orders: Always feel free to customize any menu item to better suit your dietary needs. For instance, you can ask for avocado or additional protein in your salads or other dishes.
• Check Nutrition Information: Starbucks provides nutritional information on their website and app, allowing you to verify the carb counts of various food items thoroughly.

By choosing these keto-friendly options at Starbucks, you can enjoy delicious food without straying from your low-carb lifestyle!

How to check nutritional information

nutritional information for Starbucks food and drink items, you can use the following resources:

1. Starbucks Official Website

• Nutrition Information Page: Starbucks has a dedicated nutrition page on their official website where you can browse the menu and find detailed nutritional information, including calorie counts, carb counts, and ingredients.
• Website: Starbucks Nutrition Information

2. Starbucks Mobile App

• App Nutritional Data: Download the Starbucks mobile app, which allows you to view the menu and detailed nutritional information for each item. This app also allows you to customize orders and see how modifications affect the nutrition profile.
• Available on both iOS and Android.

3. In-Store Nutrition Information

• Nutritional Information Cards: Many Starbucks locations have printed nutritional information cards or brochures available in-store. You can ask a barista for help in finding this information.

4. Third-Party Nutritional Databases

• Websites like MyFitnessPal, CalorieKing, or Cronometer allow users to search for Starbucks menu items and view their nutritional values. However, keep in mind that these may not always be up-to-date.

5. Customer Service

• If you have specific questions or need clarification about certain items, you can also contact Starbucks customer service through their website or mobile app for assistance.

By utilizing these resources, you can stay informed about the nutritional content of your favorite Starbucks items and make choices that align with your dietary preferences!

Suggestions for Enjoying Starbucks on a Keto Diet

1. Start with Beverages:

• Opt for black coffee, cold brews, or tea. Customize with heavy cream or unsweetened almond milk to add richness without the carbs.
• Choose low-carb flavored syrups or sprinkle cinnamon for added flavor without sugar.

1. Explore Food Options:

• Look for Egg Bites or Protein Boxes that fit within your macro goals.
• Consider items like Avocado Spread or even ordering a salad with grilled chicken, avoiding high-carb toppings and dressings.

1. Modify Your Orders:

• Don’t hesitate to customize your orders. For instance, ask for sauces on the side, skip the bun on sandwiches, or ask for no croutons in salads.

1. Snack Smart:

• Choose low-carb snacks whenever possible, such as strips of bacon or cheese packs.

1. Stay Informed:

• Regularly check the Starbucks nutrition page and use the mobile app to access up-to-date nutritional information, ensuring your choices align with your dietary requirements.

Conclusion

Navigating a keto diet at Starbucks is entirely feasible with some knowledge and planning. By focusing on low-carb beverages and food options, customizing your orders, and utilizing online resources, you can enjoy your Starbucks experience without straying from your dietary goals. With a bit of care, you can savor the ambiance and offerings of Starbucks while maintaining your commitment to a keto lifestyle!