What Food Is Keto at Starbucks?

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The ketogenic diet, or keto for short, has gained considerable popularity over the past few years, thanks to its potential benefits for weight loss, heart health, and more. However, following a keto diet can be challenging, especially when you’re on the go. If you’re a Starbucks enthusiast and a keto dieter, you might be wondering, “What food is keto at Starbucks?” This article provides an in-depth look at the keto-friendly options available at Starbucks, from beverages to snacks.


Keto-friendly food options at Starbucks include the Bacon & Gruyere Sous Vide Egg Bites, Egg White & Roasted Red Pepper Egg Bites, Avocado Spread, and Country Archer Jerky. You can also modify the Turkey Bacon and Egg White Sandwich by removing the bread. For drinks, opt for black coffee, Keto White Drink, Low-Carb London Fog, Iced Americano, Iced Triple Espresso, Caffè Latte, Nitro Cold Brew, or a keto version of the Pink Drink. Remember to ask for sugar-free syrups, replace regular milk with low-carb alternatives, and avoid high-carb additions like whipped cream and vanilla syrup.

Understanding the Keto Diet

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. It aims to induce a metabolic state known as ketosis, where the body burns fat instead of glucose for energy. This state can be achieved by consuming less than 50 grams of carbs per day, balancing it with adequate protein and high intake of healthy fats.

Keto-Friendly Drinks at Starbucks

Starbucks offers a range of beverages, many of which can be customized to fit the keto diet. Here’s a look at some of your best options:

  1. Brewed Coffee (0g net carbs): The simplest choice, black coffee, is naturally carb-free. You can opt for Pike Place Roast, Blonde Roast, or Dark Roast.
  2. Keto White Drink (11g net carbs): Order an unsweetened Peach Citrus White Tea, add a splash of heavy cream, 2-4 pumps of sugar-free vanilla syrup, no water, and light ice.
  3. Low-Carb London Fog (15g net carbs): Ask for an Earl Grey tea, a shot of heavy whipping cream, and a pump of sugar-free syrup.
  4. Iced Americano: Request a grande iced Americano with sugar-free vanilla sauce and a splash of cream.
  5. Iced Triple Espresso: Ask for an iced triple espresso in a grande cup, extra ice, sugar-free vanilla, and topped with half and half.
  6. Caffè Latte (2.5g net carbs): Order a grande Caffè Latte with 3/4 water and 1/4 heavy cream.
  7. Nitro Cold Brew: This is a keto-friendly option as it’s black coffee.
  8. Pink Drink: Get a keto version by asking for unsweetened Passion Tango Iced Tea with a splash of heavy cream and a few pumps of sugar-free vanilla syrup.

Keto-Friendly Food at Starbucks

While Starbucks’ food menu may not be as keto-friendly as its beverage offerings, there are still several options to choose from:

  1. Bacon & Gruyere Sous Vide Egg Bites: These egg bites contain 9g of carbs and are made with eggs, two different cheeses, and bacon.
  2. Egg White & Roasted Red Pepper Egg Bites: Another keto-friendly option with 13g of protein and 13g of carbs.
  3. Avocado Spread: A simple and healthy option to add to your meal.
  4. Country Archer Jerky: Starbucks offers two types of Country Archer jerky, Classic beef jerky and smoked turkey jerky, both with only 5g of carbs per serving.
  5. Turkey Bacon and Egg White Sandwich: Remove the bread to make this sandwich keto-friendly.

Tips for Ordering Keto at Starbucks

  1. Opt for Black Coffee Drinks: Brewed coffee, cold brew, and nitro cold brew are all keto-friendly.
  2. Swap Regular Milk for Coconut Milk or a Mix of Half Heavy Cream and Half Water: These alternatives have fewer carbs than regular milk.
  3. Ask for Sugar-Free Syrups: These can add flavor to your drinks without adding carbs.
  4. Replace Steamed Milk with Heavy Whipping Cream: This can lower the carb count in lattes and cappuccinos.
  5. Avoid Whipped Cream and Vanilla Syrup: These tend to be high in carbs.

In conclusion, while Starbucks may not be a keto paradise, it’s definitely possible to stick to your diet with a little creativity and customization. With these tips, you can enjoy a keto-friendly meal or snack at Starbucks without worrying about breaking your diet.

Frequently Asked Questions

Can I have Frappuccinos on a keto diet?

Frappuccinos from Starbucks are typically high in carbs due to their sugar content. However, you can make it keto-friendly by asking for a light base, no frappuccino chips or syrups, and replacing the milk with heavy whipping cream and water.

Are the Starbucks protein boxes keto-friendly?

Most Starbucks protein boxes are not keto-friendly as they include fruits, grains, and other high-carb foods. However, you can enjoy some parts of it like the cheese and the eggs, while avoiding the other high-carb components.

Is Starbucks iced coffee keto-friendly?

Starbucks’ iced coffee is keto-friendly as long as it is unsweetened. You can add a splash of heavy cream and sugar-free syrup for flavor.

Is Starbucks matcha green tea latte keto-friendly?

Starbucks’ matcha green tea latte is not keto-friendly as it contains sugar. However, you can ask for an unsweetened version and add a splash of heavy cream to make it keto-friendly.

Can I have the Starbucks pumpkin spice latte on a keto diet?

The traditional Starbucks pumpkin spice latte is not keto-friendly due to its high sugar content. However, you can make a keto-friendly version by asking for an unsweetened pumpkin spice latte with almond milk or heavy cream, and sugar-free vanilla syrup.

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