Keto Starbucks? What to Order & Drinks to Avoid

by Bill Laska

When I was researching low-carb options for the DIRTY, LAZY, KETO Fast Food Guide, I was shocked at the amount of sugar hiding in our favorite drinks. Some of the most popular coffee drinks contain more carbs than a full-size Snicker’s bar!

Is your favorite drink on my “worst offender” list?

  • Cinnamon Roll Frappuccino Blended Coffee Grande 2% milk (with whipped cream), 84g net carbs
  • Matcha Green Tea Crème Frappuccino Grande 2% milk (with whipped cream), 67g net carbs
  • Java Chip Frappuccino Blended Coffee Grande 2% milk (with whipped cream), 70g net carbs
  • Pumpkin Spice Latte Grande 2% milk, 52g net carbs
  • Iced White Chocolate Mocha Grande 2% milk, 50g net carbs
  • Hot Chocolate Grande 2% milk (with whipped cream), 46g net carbs
  • Chai Latte Grande 2% milk, 45g net carbs
  • Vanilla Latte Grande 2% milk, 37g net carbs
  • Pink Drink Grande coconut milk, 25 net carbs
  • Iced Caramel Macchiato Grande, 21g net carbs

Were you surprised about any of these? From my observation, Starbucks is often the culprit behind a keto weight loss stall. Even if you aren’t ordering something obviously full of sugar, like a Frappuccino™, a “keto-friendly” coffee can still wreak havoc on your diet.


DIRTY, LAZY, KETO Starbucks Recommendations

10 Carbs or Less! Ideas from the Fast Food Guide

Most people assume that ordering coffee with heavy whipped cream (HWC) and a sugar-free sweetener is your best bet. Heavy whipped cream, weighing in at only 2 net carbs per ¼ cup (.5 net carb per Tbs), would make the most sense for DIRTY, LAZY, KETO — right? But what about the calories – should we be concerned about those too? Just a ¼ cup of HWC amounts to over 200 calories! That’s the caloric equivalent of eating a Snicker’s® Bar! If you enjoy Starbucks on a regular basis, the calories of HWC add up fast. Counting only net carbs is effective for weight loss, but only when those carbs are spent judiciously.

DIRTY, LAZY, KETO Fast Food Guide: Ten Carbs or Less

Heavy whipped cream packs a strong punch in small amounts. A little dab will do ya! Unfortunately, Starbucks baristas often pour the cream with a heavy hand. They want your drink to taste great, and as a result, might be overly generous when adding cream to your coffee drink. Some strategies to control the amount of cream in your coffee include:

  • Ask for the HWC in a separate cup, allowing you more control over how much to add to your coffee
  • Specify how much HWC you’d like in your drink, for example, “One Tablespoon”
  • For hot drinks, request that the cream is steamed with an equal amount of water to stretch it even further
  • Mix it up by ordering a tea, instead of coffee

If you’d like more tips like these and suggestions on what menu items to order, check out my book, DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less. Proceeds from this book benefit our favorite charity, The Goodwill.

Need more support? Stephanie also leads a small group, premium keto support group on Facebook – for women only

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