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Visiting Starbucks on Keto Diet

Visiting Starbucks on Keto Diet

Eating out when on a keto diet can be difficult. It gets even more challenging when you have to order a drink from Starbucks. Just going sugar-free isn’t an option because the milk they add to the drink still because it contains lactose, which is a carb. You can completely avoid Starbucks but what is good in it when you can’t even enjoy an occasional drink from your favorite coffee shop.

You might already have so many questions like - What is the syrup brand they use? How much sugar is there in one tablespoon of the syrup? Does Starbuck have any sugar-free syrup option? Do they have lactose-free milk or heavy cream?

If you are planning to go on a keto diet or already on one, our guide on sugar-free Starbucks drinks will help you make the correct decision. You can go and order a sugar-free Americano but to be honest, it is a boring choice.

What Low Carb Drinks can You Get at Starbucks?

Before we head into low carb drink options at Starbucks, we need to understand what keto coffee exactly means. The idea is to keep you filled for at least three to four hours. A keto coffee is a coffee that is high in fats and very low in carbs, especially sugars. Its basic three ingredients include coffee, MCT oil, and butter. The fat components will help you lose weight while the coffee boosts the fat loss activity.

A keto coffee is healthier than a regular coffee because it contains more fat-soluble vitamins and antioxidants. It is a lot creamier and something that you can get used to. Let’s take a look at keto-friendly cream options that you can add to your coffee:

1. Grass-fed butter

Grass-fed butter is highly digestible and contains up to 15 per cent of MCT oil. It is organic and a powerful energy source that helps in losing fat.

It is what makes insomnia one of the main symptoms of the keto flu. Increased cortisol levels also make you more irritable. However, once you are out of this stage of ketosis, the cortisol levels will stabilize and everything will get back to normal.

2. MCT oil

Medium chain triglyceride is a type of oil found in coconut and palm oil. It is extracted from these oils and is an excellent energy source. MCT oil helps to control blood sugar and is often recommended to diabetes patients.

3. Ghee

Ghee is clarified butter that finds its origin in India. It has a rich yellow color and a nutty flavor, which develops during the clarification process. Ghee is high in antioxidants and is heart-friendly.

4. Coconut oil

Coconut oil is an ideal alternative to dairy cream. It mostly contains saturated oil and is also rich in antioxidants.

After looking at these options, you will be wondering what exactly is the difference between keto coffee and bulletproof coffee. A bulletproof coffee strictly contains coffee, butter, and MCT oil. On the other hand, a keto coffee is more flexible and you can add sugar-free syrups, almond or soy milk, and cream. In other words, it is less intense and more likeable.

The Best Keto Drinks You can get from Starbucks

Let’s move on to our collection of best keto drinks from Starbucks that is not only rich in fat and antioxidants, but also taste delicious and keep you filled for an entire day.

1. Strawberry Attack

To create Strawberry Attack, ask the Strawberry barista to replace strawberry crush with freeze-dried strawberries and sugar-free vanilla syrup instead of Crème Frappuccino Syrup. Replace milk with heavy whipping cream, which is high in fat. Ask the barista to blend the strawberries and cream together with a little bit of water. Don’t add vanilla whipped cream on top. Instead, drizzle the sugar-free vanilla syrup, and your drink is ready.

strawberry starbucks keto

2. Pink Ombre Coconut Drink

Pink Ombre Coconut Drink is a blend of Iced Passion Fruit Tea, half unsweetened coconut milk, and half water. Since the tea doesn’t have any calories, you can add one serving of artificial sweetener to drink. 100 ml of coconut milk has around six net grams of carbs, so limit yourself to 150 ml. The drink is totally Instagram-worthy and tastes just as delicious.

3. Keto Chai Tea Latte

Your favorite high-carb chai tea latte has its very own and equally tasty keto option. To make it, ask the barista to brew two bags of chai tea and blend it with two pumps of sugar-free cinnamon dolce syrup and two shots of sugar-free heavy whipping cream. This is the best keto alternative you will find of your favorite latter.

4. Almond White Chocolate Mocha

Instead of adding sugar-free and low-carb options, you deduct the quantities and add more ice. To make Almond White Chocolate Mocha, add one pump of white chocolate mocha syrup, replace dairy milk with ¼ almond milk and ¾ water, and espresso. Avoid drinking this drink because it is a low source of antioxidants as it doesn’t contain dark chocolate.

5. Iced Macchiato with Almond Milk

Ice macchiato is a great Starbucks drink for someone who is on a low-carb diet. To turn it into a keto drink, you only have to replace regular dairy milk with almond milk, which has only a few carbs. You can add cream, but it is not necessary as the drink tastes best just the way it is. Add a pump of sugar-free vanilla syrup to make the drink sweeter.

6. Grande Espresso Coffee

Ask the barista to have a good amount of espresso coffee, add three shots of heavy whipping cream, and one pump of sugar-free cinnamon dolce syrup. You can add an extra pump of the syrup, but the cinnamon will mask the coffee flavor and the bitterness as well.

grande espresso keto diet

7. Iced Pineapple Black Tea

If you don’t want coffee in your drink and want to enjoy a light coffee, Iced Pineapple Black Tea is the best drink out there. It is light and rejuvenating. Ask the barista to take unsweetened black tea as the base and add a pump of sugar-free pineapple syrup to it. If you like the drink mildly sweet, let it remain the way it is or you can add an artificial sweetener. You can do the same with other fruit syrups available at Starbucks.

8. Low-carb London Fog

Low-carb London Fog is an interesting drink and is very popular in the United Kingdom. Yes, the name kind of gave it away. Earl Grey tea makes the unsweetened base of the drink. Add two shots of heavy whipping cream and sugar-free vanilla syrup to it. The drink turns into a foggy mix and thus the name. If you want, you can sprinkle some nutmeg or cinnamon powder over it to bring on the Christmas season.

9. Doubleshot on Ice

A keto diet needs you to consume a lot of caffeine from coffee to keep the energy levels high and promote fat loss. Doubleshot on Ice is just the best one out there for to fulfill your caffeine goals. Ask the barista to add three shots of espresso, two shots of heaving whipping cream or half cup of almond milk, and sugar-free syrup that you like. Blend it all together and drink it on your way to work.

10. Creamy Coconut Violet Drink

If you like being as fancy as we do, you are going to love this beautiful drink from Starbucks. To make this drink, you will have to tell the Starbucks barista to blend Very Berry Hibiscus Starbucks tea with half cup of coconut milk and fill up the glass with ice cubes. Take out your phone and don’t stop clicking photos until you get the best shot.

What food can you order at Starbucks on Keto?

Who loves cake pops from Starbucks? It is no secret that all of us love it but unfortunately, you can’t eat it when you are on a keto diet. All food available at Starbucks contains a lot of carbs and sugar but if you eat them in modern, you can indulge in some treats every once in a while.

Here are 12 foods you can order at Starbucks when on a keto diet:

1. Sous Vide Egg Bites

Made with cage-free eggs, Sous Vide Egg Bites contains 12 grams of net carbs, 13 grams of protein, and seven grams of fat. Considering that you can consume 50 grams of net carbs in a day, this dish from Starbucks is a great choice for breakfast.

egg bite starbucks

2. Egg & Cheese Protein Box

Egg & Cheese Protein Box contains 35 grams of net carbs, so you consume it as one big meal if you are going intermittent fasting or split it into two meals. You can take out the multigrain muesli bread to reduce around 10 grams of net carbs. It contains over 23 grams of protein, which makes it a nice and healthy indulgence.

3. Grilled Chicken & Cauliflower Tabbouleh Salad

If you are particularly feeling lazy to cook in the night, you can get yourself the Grilled Chicken & Cauliflower Tabbouleh Salad from Starbucks. It only has 11 grams of net carbs and 27 grams of fat. The salad is rich in antioxidants, vitamins, and minerals as well.

chicken cauliflower keto

4. Chicken & Quinoa Protein Bowl

Chicken & Quinoa Protein Bowl with Black Beans and Greens contains 33 grams of net carbs, so you are going to have to divide it into two meals, each of which contain 16 - 17 carbs. All ingredients used are organic and fresh from the farm.

5. Cheese & Fruit Protein Box

Cheese & Fruit Protein Box is a nice carry-on snack box that contains two types of cheeses -- Gouda and Brie, nine multigrain crackers, grapes, and apples. It has a total of 20 grams of protein and is something that you can consume throughout the day. The box contains 27 grams of fat, so it will help you meet the daily requirements as well.

6. Mango & Coconut Yogurt Bowl

If you are looking for a particularly healthy breakfast, then you can opt out for Mango & Coconut Yogurt Bowl. However, it contains 31 grams of net carbs, so you can only eat it if you are intermittent fasting or have a busy day ahead and won’t get to eat anything. You still have 19 grams of carbs remaining, which you can adjust in your lunch and dinner.

7. Za'atar Chicken & Lemon Tahini

Za'atar Chicken & Lemon Tahini is one of the best protein bowls you can find at Starbucks. It contains a little over 38 grams of net carbs, so it is best if you eat it as two meals. The bowl is rich in dietary fibre and healthy fats. If you want to add the fat content, you can add your own salad dressing to it.

8. Farmers' Market Protein Box

With only 25 grams of net grabs, the Farmers’ Market Protein Box is another wonderful keto diet snacking option for you. You can consume it throughout the day to ensure a continuous supply of energy. The box comes with aged white Cheddar, aged white Cheddar, Genoa salami, Rosemary almonds, apple, and fresh snap peas.

9. Cage-Free Eggs & Seasoned Grains Side Salad

Containing over 30 grams of net carbs, Cage-Free Eggs & Seasoned Grains Side Salad, is a hearty, fat-rich meal to have during intermittent fasting. It also contains more than 17 grams of protein, which mostly comes from the two hard-boiled eggs. If you want to make two meals out of it, you can simply split it into two and add some olive oil dressing to make it calorie-rich.

10. Garden Greens & Shaved Parmesan Side Salad

A very low-carb salad with only seven grams of net carbs, Garden Greens & Shaved Parmesan Side Salad is the best option to satiate your mid-meal cravings. It has 13 grams of fat and seven grams of protein. You are going to love the parmesan cheese that comes with it. To make it more protein-rich, you can add small pieces of bacon or chicken tossed in butter and pepper.

11. Seasoned Turkey & Green Pepper Pico

Seasoned Turkey & Green Pepper Pico is a classic American Cobb with a Latin twist. The salad is rich in antioxidants and fat-soluble vitamins that come from 18 grams of fat and 28 grams of protein. It contains 25 grams of net carbs, which makes it the best busy-day lunch meal.

turkey pepper keto

12. Creminelli Sopressata Monterey Jack Snack Tray

A lovely snack tray with zero carbs, the Creminelli Sopressata Monterey Jack Snack Tray makes the perfect dinner. It comes with Italian dry salami and Monterey Jack cheese, both of which are made using the best available organic materials. The salami is infused with red wine and garlic that gives it an everlasting fragrance. The snack tray 17 grams of fat and 14 grams of protein.

What to avoid at Starbucks?

Now that you know all drinks and foods you can eat at Starbucks, let’s get to the part we were all dreading about. You would have guessed by the title that we are going talk about the foods and drinks that you can’t have at Starbucks.

1. Chocolate Marble Loaf Cake

No matter how much we love Chocolate Marble Loaf Cake, it is a big no-no for someone who is on a keto diet. It has over 43 grams of carbs, which is way too much even for someone who is not on keto.

2. Apple Fritter

There’s nothing better than Chai Tea Latte and Apple Fritter from Starbucks but you need to wait until your cheat day to have them.

3. Tuxedo Hot Cocoa

Christmas is only a few days away, but you will have to say goodbye to the drink because it has 72 grams of sugar.

4. Pumpkin Spice Latte

Another Christmas drink that is a big no is the Pumpkin Spice Latte that we all adore so much. It has more than 50 grams of net carbs, which is the total you can consume in a day.

5. Spicy Chorizo Breakfast Sandwich

No matter how delicious this breakfast sandwich is, you can only have it on your cheat day because it has more than 60 grams of net carbs.

6. Green Tea Crème Frappuccino Blended Crème

This blended cold drink only looks healthy, which is heartbreaking. It contains 88 grams of net carbs and 11 grams of saturated fat making it one of the unhealthiest drinks on the menu.

This blended cold drink only looks healthy, which is heartbreaking. It contains 88 grams of net carbs and 11 grams of saturated fat making it one of the unhealthiest drinks on the menu.


Often people think of keto diet as something very boring, but it is up to you to make it interesting. Be mindful of the carbs you eat whether at Starbucks or anywhere else. You can turn any drink into low-carb by adding more ice, replacing sugar syrups with sugar-free syrups, and dairy milk with almond or coconut milk.

Focus on heavy whipped cream to get you the daily fat requirement. Don’t make drinking or eating at Starbucks a habit because it is still less healthy than home-cooked meals and drinks.




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