Yes, you can absolutely stay in ketosis and still enjoy Starbucks. But walking in unprepared is a minefield of hidden sugars and high-carb milks.
A "Skinny" latte? Not keto. That "Oat Milk" substitute? Packed with carbs.
This is your definitive guide to ordering keto Starbucks drinks with confidence. We'll cover the best low-carb Starbucks drinks, the exact ordering scripts, and the "secret" menu items (like the real Keto Pink Drink).
To make any drink keto-friendly, you only need to control three things: the base, the milk, and the sweetener.
Your safest bet is to start with a drink that is naturally 0-1g of carbs.
This is the most common mistake. Milk = sugar. Here are your only truly keto-friendly options:
The best option. It's high-fat and has <1g of carbs per splash. Ask for "a splash" or "two splashes."
A good option, lighter than heavy cream, but has slightly more carbs (around 1g per splash).
The only low-carb plant-based milk at Starbucks. It's unsweetened, but a full cup still has carbs, so use it sparingly.
Do NOT order 2%, whole, nonfat, oat, soy, or coconut milk. All are too high in carbs.
You have two options for sweetness:
This is their only keto-friendly syrup. A pump or two adds 0 calories and 0 carbs.
Carry your own liquid stevia or monk fruit drops to add to any unsweetened drink.
The best low-carb coffee drinks
The simplest and purest keto coffee.
How to Order:
"Can I get a Grande black coffee, either Pike Place or a dark roast, with two splashes of heavy cream?"
A great alternative to a latte. It's espresso and hot water, which leaves plenty of room for fat.
How to Order:
"Can I get a Grande Americano with a splash of heavy cream and one pump of sugar-free vanilla?"
A true latte is 90% milk. A "keto latte" is 90% water and 10% cream, giving you the same creamy texture.
How to Order:
"Can I get a Grande Caffè Americano, but with no water, and steamed heavy cream instead?"
You can't have regular mocha sauce (it's all sugar), but the "skinny mocha" sauce is low-carb.
How to Order:
"Can I get a Grande Americano with half heavy cream and half water, one pump of skinny mocha sauce, and no whip?"
Refreshing low-carb options
Smoother and less acidic than iced coffee, this is a keto-favorite.
How to Order:
"Can I get a Grande Cold Brew with a splash of heavy cream and two pumps of sugar-free vanilla?"
The original Pink Drink is loaded with sugar. This "secret menu" version is not.
Pro Tip: Ask for it in a Venti cup with "light ice" to get more of the drink.
How to Order:
"Can I please get a Venti Unsweetened Passion Tango Iced Tea, with no water, a splash of heavy cream, and 3 pumps of sugar-free vanilla syrup?"
A variation of the Pink Drink, this one has a peachy-vanilla flavor.
How to Order:
"Can I get a Venti Unsweetened Iced Peach Tranquility Tea (or Peach Citrus White Tea), with no water, a splash of heavy cream, and 2 pumps of sugar-free vanilla?"
These items will instantly break ketosis
Classic, Vanilla, Caramel, Hazelnut, Pumpkin Spice, etc.
Mocha, White Mocha, Caramel Drizzle.
The "base" itself is pure sugar. A "light" Frappuccino is not low-carb.
Strawberry Acai, Mango Dragonfruit, etc., are all sugar-filled juice bases.
2%, Nonfat, Whole, Oat, Soy, and Coconut milk are too high in carbs.
It's made with sweet cream and sugar.
Your options are limited, but there are a few good ones:
The most keto-friendly food item. A serving of two has 9g net carbs.
These also work, with 9g net carbs. (Avoid the Egg White & Red Pepper, which have 13g).
A perfect fat-booster. It has 1g net carb.
Look for cheese packs (like Moon Cheese) or beef jerky, but always check the label for added sugars.
No. "Skinny" at Starbucks means nonfat milk and sugar-free syrup. Nonfat milk is very high in sugar (lactose) and carbs.
It's "keto-friendly" but not zero-carb. A full almond milk latte can have 5-10g of net carbs. A splash is fine, but heavy cream is always the better, lower-carb option.
A standard "splash" (about 2 tablespoons or 1 oz) has less than 1g of net carbs and about 10g of fat.
No. The Pumpkin Spice sauce itself is pre-sweetened with sugar and cannot be made keto.