What Can I Drink on Keto Non-Alcoholic?

November 28, 2025 •

3 min read

According to the USDA 2015–2020 dietary guidelines, beverages can account for nearly 20% of total calorie intake, underscoring the importance of making smart choices on a ketogenic diet. Staying hydrated and refreshed without consuming carbs is a key challenge, so knowing what can I drink on keto non-alcoholic is essential for success.

Quick Summary

Discover the best non-alcoholic, low-carb drink options for the ketogenic diet, from simple daily staples like water and coffee to more creative options like milk alternatives and flavorful mocktails. Learn which beverages to enjoy and which sugary culprits to avoid to maintain ketosis.

Key Points

Hydration is Key: Drink plenty of plain water, especially during the initial stages of the keto diet, to prevent dehydration and manage the 'keto flu'.
Embrace Carb-Free Classics: Plain black coffee and unsweetened tea are virtually carb-free and excellent staples for a ketogenic diet.
Opt for Unsweetened Alternatives: Use heavy cream, unsweetened almond milk, or other nut milks instead of traditional dairy or sugary creamers to keep your drinks keto-friendly.
Enjoy the Fizz, Hold the Sugar: Sparking water and seltzers are fantastic zero-carb options for carbonated beverages, but always choose unsweetened varieties.
Get Creative with Mocktails: You can create delicious, low-carb mocktails using sugar-free mixers, fresh herbs, and citrus to add excitement to your drink repertoire.
Read Labels to Avoid Hidden Sugars: Be vigilant about checking ingredient lists for added sugars, even in products marketed as 'healthy' or 'diet' options.

Keto-Friendly Daily Staples

Water: The Ultimate Keto Beverage

Water is the foundation of hydration for anyone, but it's especially critical for those following a ketogenic diet. The initial stages of keto can lead to rapid water loss, so drinking plenty of plain, still water is key to preventing dehydration and managing symptoms like the 'keto flu'. To add a little variety, you can infuse your water with slices of lemon, lime, cucumber, or mint without adding any carbs.

Coffee and Tea: Caffeinated and Carb-Free

For those who need a caffeine boost, plain black coffee and unsweetened tea are excellent keto-friendly choices. Both contain less than 1 gram of carbohydrates per serving and offer beneficial antioxidants. The trick is to avoid sugary creamers, syrups, and sweeteners. Instead, you can add a splash of heavy cream, a tablespoon of unsweetened almond milk, or a few drops of a keto-approved sweetener like stevia or erythritol to customize your drink. Herbal teas, such as chamomile, peppermint, and rooibos, are also great low-carb options.

Sparkling Water and Seltzer: A Fizzy, Zero-Carb Treat

For those craving a fizzy alternative to sugary sodas, sparkling water and seltzer are perfect. They offer the carbonation of soda without the carbohydrates and calories. Be sure to read labels carefully and choose unsweetened or naturally flavored options to avoid hidden sugars. Squeezing a fresh citrus wedge into a glass of plain seltzer can provide a refreshing and carb-free flavor upgrade.

Low-Carb Milk Alternatives and Smoothies

Unsweetened Dairy Alternatives

While traditional dairy milk contains lactose (a natural sugar), several unsweetened plant-based milk alternatives are perfect for a keto lifestyle. Unsweetened almond milk, coconut milk, and flaxseed milk are all low in carbs and can be used in coffee, shakes, or to create creamy drinks. Always opt for the unsweetened version to ensure the carb count remains minimal.

Keto Smoothies and Shakes

Creating a smoothie that fits within keto guidelines is easy with the right ingredients. Instead of high-sugar fruits, you can use low-carb berries (like strawberries or raspberries), leafy greens (like spinach), and a fat source like avocado or MCT oil to make a creamy, satisfying shake. Blend with your choice of unsweetened nut milk and a keto-friendly sweetener for a nutrient-dense beverage.

Creative Non-Alcoholic Keto Mocktails

Elevate Your Refreshments

Beyond the daily staples, you can get creative with flavorful, non-alcoholic mocktails that won't kick you out of ketosis. By combining keto-friendly ingredients, you can replicate popular cocktail flavors without the carbs. Think refreshing mojito mocktails made with fresh mint and lime, or a cranberry spritzer using diet cranberry juice and seltzer. Several brands also offer zero-sugar cocktail mixes that are keto-friendly, allowing for even more variety.

Comparison of Non-Alcoholic Keto Drink Options


Beverage Type	Carb Count	Best For	Considerations
Still Water	0g	Everyday hydration	Add lemon or lime for flavor
Black Coffee	<1g	Morning energy boost	Avoid sugary additions; use heavy cream or nut milk if desired
Unsweetened Tea	<1g	Afternoon refreshment	All varieties are fine, just avoid sweeteners
Sparkling Water	0g	Craving carbonation	Use unsweetened varieties; add citrus for flavor
Unsweetened Nut Milk	Low (<2g per cup)	Creamy additions	Great for smoothies, coffee, and shakes; check labels for sugar
Herbal Tea	<1g	Relaxing, caffeine-free	Read labels on pre-packaged teas for added sugar
Keto Mocktails	Varies	Special occasions	Combine keto-friendly mixers and flavorings
Sugar-Free Sodas	0g	Occasional treat	Best in moderation; artificial sweeteners may impact cravings

Conclusion

Maintaining ketosis doesn't mean sacrificing flavor or variety in your beverages. A wide array of non-alcoholic drinks are available to keep you hydrated and satisfied while adhering to your low-carb goals. From the simplicity of water and the familiarity of black coffee to the refreshing fizz of sparkling water and the creativity of mocktails, you have countless delicious options. The key is to be mindful of added sugars and check ingredient lists diligently. With these non-alcoholic choices, you can easily support your ketogenic lifestyle, stay energized, and enjoy every sip along the way.

Authoritative Outbound Link

For more information on the health benefits of tea, you can consult studies and articles from reputable health organizations. For example, research published by the National Institutes of Health provides further insight into tea's antioxidant properties and potential health effects.

Frequently Asked Questions

Technically, diet soda contains zero carbs and can be consumed on a keto diet. However, many health experts advise caution, as the artificial sweeteners may still trigger cravings or have other potential negative health effects. It is best to consume it in moderation.

Yes, several unsweetened plant-based milks are great for keto. Common options include unsweetened almond milk, coconut milk, and flaxseed milk, all of which are low in carbs.

You can add slices of lemon, lime, cucumber, or mint leaves to your water for a refreshing and carb-free flavor boost. A squeeze of fresh juice from low-carb fruits like lemons can also work.

Use keto-approved sweeteners like stevia or erythritol instead of sugar. For a creamy texture, add heavy cream or unsweetened nut milk.

Yes, bone broth is an excellent keto-friendly drink. It is low in carbs, can be very comforting, and can help replenish electrolytes, which is especially useful during the early stages of a ketogenic diet.

Some kombuchas can be high in sugar due to the fermentation process. While some low-sugar options exist, you must read the nutrition label carefully. Even then, it's a beverage best consumed in moderation to avoid impacting ketosis.

You should avoid all sugary drinks, including regular soda, fruit juices, sweetened teas, and most milkshakes and smoothies, as these are very high in carbs.