Am I alone, or is keto Starbucks necessary for road trips, hectic days, and shopping excursions?
They’re consistent, delicious, warm (or cold), soothing, foamy, caffeinating, and significantly more exciting than what you can make at home.
If you’re reading this thinking all you can drink from this keto restaurants menu is black coffee or a shot of espresso, then think again my friends. There’s so much more to our favorite keto fast food coffee joint than sugar-filled frappuccinos, and this list is here to prove it!
They even have a few keto foods to enjoy for keto breakfast and lunch. Let me show you!
What Are The Carbs In Starbucks
With a little creativity, you can make almost any keto Starbucks drink you’re craving! But before we get started, here’s what you should know about the ingredients they have to choose from:
- Espresso: has 2g carbs/shot. Espresso is used to make lattes, cappuccinos, etc. 1 shot of espresso is used to make a TALL espresso drink, and 2 shots are used to make a GRANDE and VENTI.
- Milk: heavy cream is your lowest carb choice if you’d like to add a ‘splash’. Followed by almond milk.
- Sugar-free Sweeteners: 1 pump = no calories, carbs, or sugar (this is based on the jars you can purchase).
- More Sweeteners: Starbucks carries the usual sweeteners (Splenda, Sweet & Low, etc.) if these work with your eating plan. I like to bring my own erythritol.
Starbuck lists their nutritional information on their website, however, if you’re looking to customize your drink (a pump of sugar-free vanilla, almond milk, skip the sweetener…) their site doesn’t make it easy to calculate the macros, so I’ve done my best to calculate them below.
What Keto Drinks To Order
Here are the best keto Starbucks drinks to choose from! Note that there are multiple ways to order each drink, and the macros and flavor of each order will vary. From higher fat to higher carb, to creamier, to sweeter.
Here’s what you should know:
Coffee, Cold Brew, Ice Coffee:
1. Nitro Cold Brew – 0g Net Carbs
Details:
- Calories: 5
- Carbs: 0g
- Net Carbs: 0g
- Price: (varies by location)
2. Pike’s Place – 0g Net Carbs
Modifications: Brewed Coffee
Details:
- Calories: 5
- Carbs: 0g
- Net Carbs: 0g
- Price: (varies by location)
3. Iced Coffee – 7g Net Carbs
Modifications: No Sweetener
Details:
- Calories: 180
- Carbs: 7g
- Net Carbs: 7g
- Price: (varies by location)
Lattes:
A latte is steamed milk with a shot of espresso — this, made with almond milk, is my go-to low carb Starbucks order!
1. “Low Carb Latte” – 6g Net Carbs
Modifications: Tall Latte with Almond Milk
Details:
- Calories: 190
- Carbs: 7g
- Net Carbs: 6g
- Price: (varies by location)
2. “Lower Carb Latte” – 4g Net Carbs
Modifications: Grande americano with 2 “shots” (ounces) of heavy cream, steamed
Details:
- Calories: 270
- Carbs: 4g
- Net Carbs: 4g
- Price: (varies by location)
Cappuccinos:
If you’d prefer your low carb Starbucks to have a foamier base, then opt for this low carb cappuccino:
1. “Low Carb Cappuccino” – 6g Net Carbs
Modifications: Tall cappuccino with almond milk
Details:
- Calories: 140
- Carbs: 7g
- Net Carbs: 6g
- Price: (varies by location)
2. “Lower Carb Cappuccino” – 4g Net Carbs
Modifications: Grande americano with 2 “shots” (ounces) of heavy cream, foam only
Details:
- Calories: 140
- Carbs: 7g
- Net Carbs: 4g
- Price: (varies by location)
Chai Tea Latte:
Here’s my favorite wintertime drink! There are a few ways to make it, depending on your macro goals:
1. “Low Carb Chai Tea Latte” – 5g Net Carbs
Modifications: Grande chai tea bag with almond milk misto (half water half milk)
Add ons: I add a few packets of stevia/erythritol to this drink, if your eating plan allows, you can add a few pumps of sugar-free syrup (cinnamon dolce would be delish).
Details:
- Calories: 240
- Carbs: 6g
- Net Carbs: 5g
- Price: (varies by location)
2. “Lower Carb Chai Tea Latte” – 2g Net Carbs
Modifications: Grande chai tea bag with 2 “shots” (ounces) of heavy cream, steamed. Add ons: same as above
Details:
- Calories: 240
- Carbs: 2g
- Net Carbs: 2g
- Price: (varies by location)
Low Carb London Fog:
If you’re a tea drinker needing a real pick-me-up (instead of the mini buzz you’ll get from the less caffeinated chai tea), opt for an earl grey — here’s my favorite way to upgrade this low carb Starbucks drink:
1. “Low Carb London Fog” – 5g Net Carbs
Modifications: Grande earl grey with almond milk misto (half water, half milk) and two pumps sugar free vanilla.
Add ons: If sucralose isn’t your thing, bring your own stevia/erythritol packets and skip the sugar free vanilla.
Details:
- Calories: 180
- Carbs: 6g
- Net Carbs: 5g
- Price: (varies by location)
Drink Upgrades:
From sweeter to creamier, we low carb-ers have OPTIONS!!
- A splash of heavy cream or almond milk
- Sugar-free syrups
- Add a shot of espresso (adds 2g carbs)
What Keto Food To Order
Although the pastries and sandwiches don’t make the cut for low carb Starbucks food, there are a few items that may work with your eating plan, check them out…
Warm Food:
1. Bacon & Gruyere Egg Bites – 9g Net Carbs
Details:
- Calories: 300
- Carbs: 9g
- Net Carbs: 9g
- Price: (varies by location)
2. Ham, Cheddar & Pepper Egg Bites – 11g Net Carbs
Details:
- Carbs: 11g
- Net Carbs: 11g
- Price: (varies by location)
3. Egg White & Roasted Red Pepper Egg Bites – 11g Net Carbs
Details:
- Carbs: 11g
- Net Carbs: 11g
- Price: (varies by location)
4. Grilled Chicken & Cauliflower Tabbouleh – 11g Net Carbs
Details:
- Carbs: 15g
- Net Carbs: 11g
- Price: (varies by location)
Pre-packaged Food:
1. Kale Chips – Sea Salt – 4g Net Carbs
Details:
- Calories: 130
- Carbs: 8g
- Net Carbs: 4g
- Price: (varies by location)
2.Classic Almonds – 3g Net Carbs
Details:
- Calories: 260
- Carbs: 8g
- Net Carbs: 3g
- Price: (varies by location)
3. Moon Cheese Cheddar – 0g Net Carbs
Details:
- Calories: 70
- Carbs: 1g
- Net Carbs: 0g
- Price: (varies by location)
What To Avoid
As you probably already know, there’s more high carb than low carb food at Starbucks. To name a few:
- Cow’s milk, or drinks made with cow’s milk.
- Sweeteners
- Pastries, Sandwiches, etc.
To give you an idea of how this translates macronutrient wise, here’s the breakdown of a few traditional Starbucks orders. The carbs in each of these drinks comes from cow’s milk and sweetener:
- Grande Caramel Macchiato | Carbs: 35g, Net Carbs: 35g
- Grande Vanilla Latte | Carbs: 33g, Net Carbs: 33g
- Grande Cafe Mocha | Carbs: 44g, Net Carbs: 40g
- Grande Chai Latte | Carbs: 45g, Net Carbs: 45g
Copycat Starbucks Keto Recipes
Oh hey, there barista! Ready to whip up a few Starbucks drinks low carb style?? Here are a few recipes for you:
- Keto Pumpkin Spice Latte. There’s no better way to celebrate fall!
- Keto Hot Chocolate. Top this with some sugar free marshmallows for the win!
Other Restaurants
Looking for more low carb restaurant guides? Here are a few to help save the day (and your meal plan!):
- Keto Taco Bell. Protein and flavor-packed!
- Keto Mcdonalds. Always an option if you need it!
- Keto Burger King. Lettuce wrapped burgers for the win!
Conclusion
Hope you enjoy these low carb Starbucks orders as much as I do! Let me know what you think in the comments below, or, feel free to share your favorite Starbucks order if it wasn’t listed above!
Cheers!
*Unless otherwise noted, the nutritional information in this article was pulled from the Starbucks website, check it out if you’d like to try something different!
