The Most Delicious Low Carb Starbucks Drinks

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Following a keto diet doesn’t mean giving up your daily caffeine fix! Starbucks’ menu has plenty of low-carb, keto-friendly options to choose from, and we’ve compiled a list of the best options on the menu. Plus, we’ll also be explaining how to build your own keto-friendly drinks, as well as spill the tea (no pun intended) on which foods and snacks on the menu are low-carb.

Creating Your Own Low Carb Drink at Starbucks

  1. Choose a low carb base for your drink—hot coffee, iced coffee, or unsweetened tea.
  2. Pick a dairy or non-dairy option like half-and-half, heavy cream, or almond milk.
  3. Finish with a sugar-free sweetener or syrup like vanilla, caramel, or mocha.
Section 1 of 3:

Low Carb Drinks at Starbucks

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  1. For keto-friendly Starbucks drinks, a plain coffee, hot or iced, is a simple and carb-free option. A 12-ounce (tall) cup contains less than 1 gram of carbs. You can customize it further by adding half-and-half, almond milk, or cream to your liking. [1]
  2. Similar to drip or iced coffee, cold brew is virtually carb, calorie, and sugar-free. The key difference is that it's brewed using cold water, which allows it to retain more caffeine. This results in a more potent energy boost, whether you add cream and sugar-free syrup or drink it black. [2]
    • For an even richer, creamier experience, try nitro cold brew—it's infused with nitrogen to provide natural sweetness without extra sugar and a delightfully velvety texture. [3]
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  3. Espresso, like black coffee, is virtually carb-free, containing only about half a gram per shot. For a double shot, order a "doppio" and enjoy it as is or add a splash of cream or almond milk to smooth out any bitterness. You can even stir in a half-pump of sugar-free syrup to create a miniature, keto-friendly latte. [4]
  4. For keto dieters, a plain espresso may be too bitter, but a 12-ounce milk-based drink is too heavy first thing in the morning. Instead, try a modest mix of espresso and Starbucks' vanilla-infused whipped cream. As the cream melts into the robust espresso shots, it will naturally sweeten and smooth out the harshness, creating a balanced and enjoyable beverage. [5]
    • Alternatively, an Espresso Macchiato made with steamed cream can provide a similar effect. [6]
  5. For keto-friendly Starbucks orders, tea is an ideal choice. Since tea is simply water and leaves, it is naturally carb-free. However, be sure to specify that you want unsweetened iced tea, as the default recipes contain sugary syrups. [7]
    • If you prefer your tea with a dairy addition, opt for a splash of heavy cream, which is higher in fat and lower in carbs compared to regular milk. [8]
  6. Sugar-free syrups can sweeten drinks without added sugar or calories, but may contain hidden carbs that can knock you out of ketosis if used excessively. Stick to two pumps (about 1g net carbs) to stay in the clear. Sugar-free vanilla, caramel, and hazelnut syrups are commonly available at Starbucks. [9]
    • Add a touch of almond milk or cream to lighten your coffee.
  7. Americanos, made with just espresso and water, are a low carb option for keto-friendly Starbucks drinks. If the bold espresso flavor is too intense, you can customize it by adding a pump or two of sugar-free flavoring or a splash of cream. [10]
  8. If you're a latte enthusiast, you're missing out if you haven't tried a flat white. This espresso-based drink features steamed milk with a velvety texture. While espresso is carb-free, the dairy milk typically used adds carbs. [11]
  9. A keto version of the Cafe Latte involves swapping out the milk for cream. Compared to half-and-half and milk, heavy cream has a lower carb count. However, it is significantly higher in calories and fat, which can be beneficial for those following a keto diet. [12]
    • To keep your heavy cream intake in check, opt for a tall latte, which will limit you to around eight ounces of cream. [13]
  10. While Starbucks offers "skinny" versions of some menu items that are lower in calories, these drinks are not necessarily low in carbs. For example, a grande Skinny Mocha contains 24 grams of net carbs. [14] To create a keto-friendly Starbucks drink, order a tall size, use only two pumps of skinny mocha sauce, and request almond milk or a 50/50 mix of hot water and heavy cream. [15]
  11. This keto-friendly recipe has gained popularity in online low-carb communities, and for good reason—it's delightfully delicious. For a tasty keto-style Pink Drink at your local Starbucks, simply order an iced Passion Tango tea with up to three pumps of sugar-free vanilla syrup and a splash of heavy cream. [16]
  12. Tea lovers can enjoy this Earl Grey tea latte by using a plant-based milk—almond has the fewest carbs, but oat or soy work too. Go light on the sugar-free vanilla syrup, as each pump adds a carb. [17]
  13. Swap out the milk in a tall Iced Blonde Vanilla Latte for cream or almond milk to slash around 12 grams of sugar and carbs. Opting for sugar-free vanilla syrup instead further reduces the total carb count to just 2.5 grams when using almond milk. [18]
  14. Are you a Frappuccino fan? Well, you're in luck—this secret menu hack lets you enjoy a decadent, customized Frappuccino. Start with a tall Espresso Frappuccino, but skip the standard base and syrups. Instead, request two pumps of sugar-free vanilla syrup and two shots of heavy cream. Then have the barista blend it all Frappuccino-style for a rich, creamy treat. [19]
  15. Order a hot chai tea with a splash of heavy cream. This simple swap from the typical sweetened chai latte, which is primarily milk-based, can satisfy your chai craving while significantly reducing the sugar and calorie content. [20]
    • If you still want a touch of sweetness, add a couple pumps of sugar-free vanilla syrup. This clever keto-friendly alternative provides the same creamy, warm, spiced flavor you enjoy, but with a fraction of the sugar and calories.
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Section 2 of 3:

Creating Your Own Low Carb Starbucks Drink

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  1. Are you in the mood for a hot drink or an iced beverage? Starbucks’ offers both, so go with what you’re in the mood for. Your keto-friendly hot and cold beverage options include:
    • Fresh-brewed coffee (blonde, medium, or dark roast) (0g net carbs)
    • Cold brew coffee (0g net carbs)
    • Espresso (if you’re a latte person, select espresso) (0g net carbs)
    • Unsweetened tea (chai, green, black or white, Earl Grey, English Breakfast, etc.) (0g net carbs) [21]
    • Consider choosing a smaller drink size. Smaller sizes generally contain fewer carbohydrates, so you can indulge a little while keeping your carbs in check.
  2. Keto milk options that Starbucks carries include: [22]
    • Heavy cream (1g net carbs)
    • Almond milk (2g net carbs)
    • Half-and-half (1.3g net carbs)
    • The choice between heavy cream and half-and-half involves some trade-offs. Heavy cream has fewer carbs but more fat and calories, which can add up quickly. If calorie control is a priority, use half-and-half sparingly. However, if calories aren't a major concern, then the richer flavor of heavy cream may be worth it. [23]
    • Avoid soy or oat milk, as soy milk has 12 g of carbs per serving and oat milk has 16 g of carbs. [24]
  3. Here is where you can really customize your drink and make it your own. You have the option of selecting a sugar alternative like Stevia or Splenda, or you can go for a sugar-free syrup to add some flavor. Most Starbucks stores carry: [25]
    • Vanilla (1g net carbs)
    • Cinnamon dolce (1g net carbs)
    • Hazelnut (1g net carbs)
    • Caramel (1g net carbs)
    • Peppermint Mocha (1g net carbs)
    • Mocha (1g net carbs)
  4. While whipped cream can enhance the flavor, it's best to skip it if you're watching your carbs. The additional sugars in whipped cream will contribute unwanted carbohydrates and calories to your drink.
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Section 3 of 3:

Low Carb Food Options at Starbucks

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  1. Savor these protein-packed egg bites, bursting with the rich flavors of bacon and Gruyère cheese—the perfect low-carb option for breakfast or snacking. [26]
  2. For a lower-carb take on the Smoked Turkey Protein Box, swap out the bread for a lettuce wrap and skip the grapes. This tasty, satisfying option has reduced net carbs. Be sure to discuss your dietary preferences with your barista. [27]
  3. For a keto-friendly version of the Chicken Wrap Protein Box, skip the whole wheat wrap, apples, and almond butter. Instead, request the grilled chicken and cheddar served on a bed of fresh greens. This simple swap creates a low-carb, keto-friendly meal option. [28]
  4. This keto-friendly dish features a vibrant blend of cauliflower, fresh herbs, and a zesty dressing that delights the senses. Bursting with bold flavors and crisp textures, it's an ideal low-carb option for those seeking a flavorful and satisfying meal. [29]
  5. For this sandwich made up of savory turkey bacon and fluffy egg whites, ask for no bread or opt for a lettuce bun. [30]
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      References

      1. ↑ https://www.starbucks.com/menu/product/480/hot/nutrition
      2. ↑ https://www.starbucks.com/menu/product/2121255/iced/nutrition
      3. ↑ https://www.starbucks.com/menu/product/2121912/iced/nutrition
      4. ↑ https://www.fatsecret.com/calories-nutrition/starbucks/espresso-(doppio)
      5. ↑ https://www.starbucks.com/menu/product/411/hot/nutrition
      6. ↑ https://www.starbucks.com/menu/product/412/hot/nutrition
      7. ↑ https://www.starbucks.com/menu/product/457/iced/nutrition
      8. ↑ https://albertamilk.com/ask-dairy-farmer/if-sugar-naturally-occurs-in-milk-then-why-is-it/
      9. ↑ https://www.nutritionvalue.org/Sugar-free_vanilla_syrup_by_Starbucks_Coffee_Company_681214_nutritional_value.html#
      1. ↑ https://www.starbucks.com/menu/product/406/hot/nutrition
      2. ↑ https://www.carbmanager.com/food-detail/nb:c6406218cfefbd1fd5fe3187/flat-white-with-almond-milk-grande
      3. ↑ https://albertamilk.com/ask-dairy-farmer/if-sugar-naturally-occurs-in-milk-then-why-is-it/
      4. ↑ https://stories.starbucks.com/uploads/2019/01/nutrition-1.pdf
      5. ↑ https://www.carbmanager.com/food-detail/md:ee53cbb0575a4637d597c51071d331ab/skinny-mocha
      6. ↑ https://peaceloveandlowcarb.com/how-to-order-low-carb-keto-at-starbucks-and-10-low-carb-starbucks-copycat-recipes/
      7. ↑ https://peaceloveandlowcarb.com/how-to-order-low-carb-keto-at-starbucks-and-10-low-carb-starbucks-copycat-recipes/
      8. ↑ https://ketokarma.com/how-to-order-low-carb-at-starbucks/
      9. ↑ https://hip2keto.com/tips/keto-starbucks-drinks/
      10. ↑ https://hip2keto.com/tips/keto-frappuccino-starbucks/
      11. ↑ https://www.ketobars.com/blogs/keto-bars-and-beyond/5-low-carb-and-keto-starbucks-drinks
      12. ↑ https://stories.starbucks.com/uploads/2020/08/Starbucks-Beverage-Health-and-Wellness-Fact-Sheet-August-2020.pdf
      13. ↑ https://stories.starbucks.com/uploads/2020/08/Starbucks-Beverage-Health-and-Wellness-Fact-Sheet-August-2020.pdf
      14. ↑ https://www.eatingwell.com/article/8048612/half-and-half-vs-heavy-cream/
      15. ↑ https://www.monakirstein.com/oat-milk-vs-soy-milk/#
      16. ↑ https://www.castironketo.net/blog/keto-starbucks-guide/
      17. ↑ https://www.carbmanager.com/food-detail/md:6151259b6e99d73e0e5cbb4ec3e6601d/sous-vide-egg-bites-bacon-gruyere
      18. ↑ https://www.castironketo.net/blog/keto-starbucks-guide/
      19. ↑ https://www.castironketo.net/blog/keto-starbucks-guide/
      20. ↑ https://www.carbmanager.com/food-detail/md:64f149cacd7761f9730935e0cd24717d/grilled-chicken-cauliflower-tabbouleh-salad
      21. ↑ https://www.castironketo.net/blog/keto-starbucks-guide/

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