Is there anything keto to eat at Starbucks? A Guide to Low-Carb Orders

October 17, 2025 •

3 min read

Approximately 12.7% of Americans followed a keto or low-carb diet in 2021. For those committed to this eating plan, navigating a standard coffee shop menu can be tricky, which often leads to the question: Is there anything keto to eat at Starbucks? The short answer is yes, but it requires knowing how to customize your order to avoid hidden carbs.

Quick Summary

This guide provides detailed instructions for ordering keto-friendly drinks and food at Starbucks. It covers basic low-carb options like black coffee and unsweetened tea, customized drinks using sugar-free syrups and heavy cream, and food choices including snacks and breakfast modifications. The article also highlights ingredients and items to avoid to maintain a ketogenic diet.

Key Points

Basic Keto Drinks: Simple options like black coffee, Americanos, and unsweetened iced tea are naturally keto-friendly and carb-free.
Customization is Key: To make most drinks keto, you must substitute high-sugar milk with heavy cream or unsweetened almond milk and replace regular syrups with sugar-free vanilla.
Smart Food Choices: Some snacks like Moon Cheese, string cheese, and snack trays (minus the crackers) are suitable, along with the fillings of breakfast sandwiches or egg bites.
Beware of Hidden Carbs: Avoid sweetened ingredients like classic syrup, frappe base, matcha powder, most sauces, and oat/regular milk.
Practice Specific Ordering: Always specify 'unsweetened' and 'no classic' syrup to prevent unwanted sugar from being added.
Monitor Egg Bites: While a popular keto choice, the Bacon & Gruyère Sous Vide Egg Bites have 9 grams of carbs per serving, requiring careful tracking.
Plan Ahead: Use the Starbucks app to check nutritional information, and if in doubt, stick to the simplest options to ensure ketosis.

Navigating the Starbucks menu on a ketogenic diet requires careful customization, but it is entirely possible to enjoy your coffee break without derailing your low-carb lifestyle. The key lies in being specific with your order, substituting high-sugar ingredients, and choosing the right menu items from the start.

Drinks: Your Keto Guide to the Starbucks Menu

Most standard Starbucks drinks are loaded with sugar from classic syrups and sugary milk.

Basic Keto Drinks

Simple and naturally low-carb options include brewed coffee, Americanos, Cold Brew, and unsweetened iced coffee or hot/iced teas.

Customizable Keto-Friendly Drinks

Many popular drinks can be made keto with modifications.

Ordering Tips for Drinks

Be explicit when ordering by stating “no classic” syrup for iced drinks and requesting "unsweetened" teas. The primary sugar-free syrup option is vanilla. Always choose heavy cream, half-and-half, or unsweetened almond milk over regular, oat, or sweetened coconut milk. Skip sugary toppings like whipped cream and caramel drizzle, and consider bringing your own keto-friendly sweetener.

Food: Low-Carb Snacks and Meals

Finding substantial keto food at Starbucks is limited, but several snack and modified meal options are available.

Breakfast Options

The Bacon & Gruyère Sous Vide Egg Bites contain 9 grams of net carbs per serving. Another option is to order any breakfast sandwich and discard the bun, consuming only the egg, cheese, and meat components.

Grab-and-Go Snacks

Look for options like the Creminelli Snack Tray (excluding any breadsticks), Prosnax Carrots, White Cheddar Cheese, and Almonds (be mindful of carrot carbs), individual cheese snacks like string cheese or Babybel, plain almonds, jerky, and Moon Cheese.

What to Avoid with Food

Steer clear of oatmeal, pastries, sweetened yogurt, and fruit cups. For protein boxes, discard non-keto items like crackers, fruit, and sugary sauces.

Comparison of Keto-Friendly Milk and Cream Options

Choosing the right addition to your drink is crucial for managing carb intake. Heavy cream and unsweetened almond milk are the most keto-friendly choices.


Option	Carbs (per 8oz/240ml)	Fat (per 8oz/240ml)	Calories (per 8oz/240ml)	Considerations
Heavy Cream	~7g	~88g	~820	High in fat and calories; use sparingly.
Unsweetened Almond Milk	~5g	~5g	~45	Lower in carbs and calories, but carb count can vary by preparation.
Half-and-Half	~11g	~28g	~315	A moderate option with more carbs than heavy cream.
Whole Milk	~12g	~8g	~149	Too high in carbs for strict keto.
Oat Milk	~16-20g	Varies	Varies	Very high in carbs; avoid on keto.

Conclusion: A Keto-Friendly Coffee Break is Possible

Enjoying Starbucks while on a keto diet is achievable through careful customization. Simple options like black coffee and unsweetened tea are safe bets, while modifying drinks with heavy cream or unsweetened almond milk and sugar-free vanilla syrup opens up more possibilities. For food, focus on low-carb snacks like cheese and nuts or adapt breakfast items by removing buns or high-carb accompaniments. By being specific with your order and understanding which ingredients to avoid, you can easily find satisfying keto options at Starbucks and maintain your dietary goals. For precise nutritional details, consult the {Link: Starbucks app or official website https://www.reddit.com/r/keto/comments/8gmgkj/simple_starbucks_keto_guide_from_a_barista/}.

Frequently Asked Questions

Yes, you can have a latte by ordering it with heavy cream or unsweetened almond milk instead of regular milk, and asking for sugar-free vanilla syrup instead of any regular, sweetened syrups.

The Bacon & Gruyère Sous Vide Egg Bites have 9 grams of net carbs per serving, which can fit into some less strict keto plans. However, other varieties and those on a strict carb limit may find them too high.

Heavy cream is the best option for adding richness and high fat content with few carbs. Unsweetened almond milk is another good, low-carb alternative, while regular, oat, and sweetened coconut milk should be avoided.

To order an iced coffee without sugar, you must explicitly ask for it with "no classic syrup." Otherwise, it will automatically be sweetened.

Keto-friendly snacks include the Creminelli Snack Tray (minus breadsticks), plain almonds, string cheese, and Moon Cheese. You can also eat the fillings of a breakfast sandwich after discarding the bread.

Starbucks consistently offers sugar-free vanilla syrup. Other sugar-free options, like cinnamon dolce, have been discontinued in many locations.

You can order a custom, blended drink that mimics a Frappuccino by asking for iced coffee, heavy cream, and sugar-free vanilla syrup to be blended, specifying "no base" to avoid the sugary Frappuccino mix.