If you’re anything like me, then you’ve probably battled with that irresistible urge for something sweet every now and then. That’s right – even on the strict carnivore diet I mentioned before, my sweet tooth never truly went into hibernation. It’s always there, lurking in the shadows, ready to pounce at the mere whiff of a sugary treat. And let’s be real, navigating the landscape of drinks that won’t send my blood sugar soaring or violate the tenets of the carnivore way of life? Well, it’s been nothing short of a quest.
Enter the carnivore diet, where sugar-loaded drinks are not just off the table but aren’t even in the same room! But the question remains, when the sweet cravings hit, especially in the form of a cool drink, what’s a guy to do? If you’re nodding along thinking, “That’s exactly my problem!”, then you’re in for a treat (pun intended). After exhausting conversations with a few of my favorite baristas, we’ve managed to experiment and came up with a few that 1. Won’t blow the diet and 2. Actually taste good, while tricking my brain into thinking I got what it wanted. Also of note here is that if you relax a little and dip into the keto diet (LIMITED carbs and sugar) your options expand dramatically. Here are a few we came up with.
1. Dark Roast Coffee (0g net carbs)
If you only go to Starbucks for the fancy multi-ingredient drinks then you’ll want to skip this suggestion,
but roast coffee is arguably the origin of Starbucks’ success. The dark roast with its “bold, robust flavors” is one of their most popular offerings. Thanks to black coffee’s nutritional properties, it contains no significant levels of macronutrients and minimal vitamins and minerals, according to nutritionists. A grande black coffee clocks in at 5 calories and 0 grams of carbs, which means that as long as you stick with unadulterated java, it won’t interfere with your carnivore diet. Even better, a study published in the Canadian Journal of Physiology and Pharmacology reports that drinking coffee in the morning raises ketone levels in the blood. Staying in Ketosis is key.
If you like coffee but can’t stand drinking it black, baristas have a few tips to ensure you stay on track: Use natural sweeteners such as stevia or monk fruit, add cinnamon or other spices for extra flavor, and load up on heavy cream since it’s filled with fat. Don’t be shy about bringing keto creamers, protein powders, or other add-ins along when you go to your local Starbucks. The best part about a simple dark roast coffee is that it can be a great base for your favorite extras.
2. Espresso (1g net carbs)
Coffee fanatics and purists will be on board with a classic espresso. Opt for a single shot or make it a double if you need the extra kick. Quad shot if you’re me. Starbucks describes the drink as having notes of caramel, so you might even forget that one shot only contains 5 calories, 1 gram of carbohydrates, a dose of caffeine, and not much else. It’s certainly an acquired taste but the great part about espressos is that you don’t have to keep sipping on a full cup to get your caffeine intake. A single shot (solo) is just 1 ounce which makes it a very effective way of consuming coffee.
While it’s not the ideal drink to order if you plan on lounging around on a comfy couch at your local Starbucks, sometimes a coffee is just a coffee. Plus, since you’ll barely have two sips, even if you aren’t accustomed to drinking black coffee, you’re less likely to add all sorts of extras into your drink as there’s not much of it to ingest. You might even begin to love the taste of black coffee and you’ll limit tempting high-carb add-ins — it’s a win-win!
3. Espresso Con Panna (2g net carbs)
If you’re okay upping your espresso carb count to 2 grams in order to enjoy a bit of extra decadence, an espresso con panna should be your next order. The name spells out the ingredients (albeit in Italian), but all you have to know is that it’s a double espresso served with whipped cream. The drink isn’t a uniquely keto creation and in fact, it is regularly served in Italy (via CoffeeSphere).
Let’s be clear, we’re not talking about a venti-sized cup with one shot of espresso, topped to the rim with whipped cream. Since an espresso cup is small, you’ll only get about one spoonful of whipped cream, which is just enough to make your drink feel like a treat, but not so much that it gets in the way of ketosis. Plus, 2.5 grams of fat will help fuel your energy so you don’t get tempted by an impromptu craving for a piece of banana bread or coffee cake.
4. Americano (1-2g net carbs)
An Americano is just an espresso topped up with hot water, which means that there are only 1 to 2 grams of carbohydrates depending on the size (or shots of espresso in the drink). If you’ve never tried it, a drip coffee and an Americano are ultimately quite comparable in terms of taste.
Coffee snobs explain that your average cup of coffee is brewed at a lower temperature over a longer duration which can subdue some of the bitterness from the beans. All the same, Starbucks’ dark roast is known for being quite robust so the difference in flavor is subtle.
Depending on how many espressos are in your Americano (more if you’re ordering a venti), you’ll have more or less caffeine than a regular drip coffee. Since the drink offers straight-up no-nonsense coffee, feel free to include a keto-friendly addition such as heavy cream, stevia, monk fruit sweetener, or cinnamon to make it your own.
5. Iced Shaken Espresso (4g net carbs)
There’s a lot to say about how a drink is made, and that’s certainly clear with the iced shaken espresso. Per Starbucks, the shaking technique is borrowed from mixology — perhaps baristas wanted to get a feel for what bartenders do on a daily basis. In the case of this coffee beverage, shaking it helps the flavors combine smoothly and it causes the drink to cool down more quickly. According to the store manager at the location where I spend way too much time, explains that “it creates a rich texture on your palate — by just adding air.” Imagine if that worked to add
flavor to food all the time … In any case, the benefit of this method is that a simple few ingredients are immediately enhanced thanks to a quick shake.
Ask for no classic syrup and replace it with your choice of sweetener, or use the sugar-free vanilla or cinnamon dolce syrup to add extra flavor.
6. Low-Carb Cappuccino (2g net carbs)
Following a carnivore/keto diet often requires a bit of creativity but thankfully, you won’t have to forego your daily Starbucks cappuccino. However, it will need a makeover since dairy milk contains carbohydrates in the form of lactose. A cappuccino is an espresso topped up with plenty of milk foam, you may want to swap the dairy for another option.
Skip alternatives like oat and rice milk which are not keto-friendly options. If you can’t imagine coffee without its traditional dairy counterpart, opt for half and half or better yet, heavy cream which is higher in fat and has a lower carbohydrate count.
7. Low-Carb Latte (2g net carbs)
A latte is among the most popular orders at Starbucks, thanks to a perfect balance of espresso and
steamed milk, topped with a layer of foam. Well, we know that the milk isn’t going to be good for ketosis so you have a few options to turn this drink around. The first is to choose an alternative to whole milk. It should be dairy, so try half and half or heavy cream for a high-fat, low-carb solution. Alternatively, coconut milk could do, but be sure to check that it is unsweetened.
Experimentation is at the heart of finding options that don’t feel like too much of a compromise. One recommendation is giving your latte a complete makeover and asking for a grande Americano (espresso with hot water) topped with a splash of heavy cream. It’s not the lowest carb option available, but some days you’re meant to make adjustments elsewhere and enjoy your coffee as you please.
8. Cold Brew (0g net carbs)
A Starbucks cold brew has a perfect 0 grams of carbohydrates since it’s basically just cold black coffee served on ice. You won’t want to describe it that way to devotees since in fact, cold brew is made using a different technique than your standard drip coffee, namely, using cold water. Starbucks notes that their cold brew is made in small quantities on a daily basis so it’s definitely fresher than the refrigerated options you might find at your grocery store. Instead of pouring hot water over ground coffee beans, the beans steep in cold water for 20 hours. You could try to make your own at home, but personal experience indicates that they use a special blend of beans cultivated for cold brewing.
Cold brew is touted as being milder, slightly sweeter, and significantly less bitter than coffee brewed at high temperature, however, the difference can be subtle depending on the beans. And while it is often praised as being higher in caffeine, that’s also up for debate. All the same, if you like drinking cold coffee, this is a great way to enjoy it. For a flavor boost, add a splash of heavy cream and a sprinkle of cinnamon and you’re set!
9. Low-Carb Iced Blonde Vanilla Latte (4g net carbs)
This delicious Starbucks drink is refreshing and sweet, but a regular grande iced blonde vanilla latte packs in 30 grams of carbs, 28 of which are from sugar. Man I had a real sweet tooth ordering multiples of these daily! Best off making a few adjustments to the standard order. Typically, the drink is made with ice, milk, espresso, and vanilla syrup. Start off by skipping the regular dairy milk and replacing it with a smaller amount of heavy cream. You’ll get a rich and satisfying texture, some grams of fat to keep you full, and less carbohydrates overall.
As for the vanilla syrup, the usual product is high in sugar so that’s a no-go. Although Starbucks’ sugar-free vanilla syrup only has 1 gram of carbohydrates per 2 tablespoons (roughly two pumps), since it contains artificial sweeteners, you may want to take it easy and opt for one or two pumps to avoid a blood sugar response. However, not all dietitians agree that sugar substitutes will impact your glycemic index.
10. Nitro Cold Brew (0g net carbs)
Starbucks’ nitro cold brew is made by first steeping coffee beans slowly at low temperature as per a standard cold brew. However, nitrogen is pumped into the coffee and it’s served up frothy from a keg, affecting the texture and flavor. Starbucks describes the drink as being sweet — minus the sugar and carbs thankfully! Plus, the consistency is velvet-like which, for some coffee fans, provides an improved drinking experience.
Apparently the practice of infusing a drink with nitrogen didn’t begin in coffee shops, and craft breweries and Irish pubs have long used the technique with stouts, ales, and various beers to create a rich smooth mouthfeel. As for cold brew, nitrogen might have the benefit of balancing out the thinner texture that makes people unwilling to drink black coffee. If you can have your
coffee taste creamy with a hint of sweetness by only adding nitrogen, why not? It’s carb-free after all!
11. Keto London Fog (4g net carbs)
A regular Starbucks London Fog tea latte is made with Earl Grey tea, vanilla syrup, and steamed whole milk. Oh, and a grande has 29 grams of carbohydrates. Thankfully, you can still enjoy the citrus, bergamot, and lavender blend from the tea while keeping it relatively carb free. First of all, you’ll have to swap the regular steamed milk for half and half, or heavy cream. Next, you’ll need to skip out on four pumps of regular vanilla syrup by using one or two pumps of sugar-free vanilla syrup for added flavor.
Another option is to start with hot water and a couple of Earl Grey tea bags. Top the drink off with some heavy cream and a pump or two of sugar-free vanilla syrup if you still want some sweetness. Be sure not to overdo it with the sugar-free sauce because it has the potential to
increase your insulin level and get in the way of proper ketosis. If you want a bit of sweetener without using sucralose, skip the vanilla sauce and add some stevia to your drink.
12. Keto Vanilla Sweet Cream Nitro Cold Brew (2-4g net carbs)
We’ve briefly detailed the impressive qualities of the nitro cold brew, which is slowly steeped and infused with nitrogen, producing a smooth subtly sweet flavor from simple coffee. The velvety texture feels like a treat, and the standard drink doesn’t even have any added sugar! As for the vanilla sweet cream nitro cold brew, the coffee is topped with a homemade vanilla sweet cream. It sounds like dessert, which makes the fact that it only contains 4 grams of carbs a pleasant surprise.
If 4 grams is more than you’re willing to add to your daily carb intake, you can make a few modifications. The vanilla sweet cream is made with cream, milk, and vanilla syrup. So, you’ll be able to shave off a couple of grams by asking for a nitro cold brew with a splash of heavy cream and a pump or two of sugar-free vanilla syrup. There you have it — a keto vanilla sweet cream nitro cold brew.
13. Keto Frappuccino (3g net carbs)
As personal experience can attest a Starbucks Frappuccino is arguably one of the more tempting menu items the coffee shop has to offer. They come in dozens of flavors (especially if you take advantage of the secret menu), but the most basic option, the espresso Frappuccino, counts 43 grams of carbohydrates in a grande. Thankfully, you can still enjoy a similar blended ice drink without ruining your keto agenda.
The keto-centric point out that you might want to place this order using the Starbucks mobile app or when the line is minimal since it comes off as a bit fussy. Nonetheless, you’ll be getting a drink that tastes creamy and decadent without all the extra sugar. Order an iced coffee with two pumps of sugar-free vanilla syrup (or your sugar-free syrup of choice), blended with extra ice and heavy cream or unsweetened non-dairy milk. If you’re not fond of including sucralose in your diet, skip the syrups and use stevia or monk fruit sweetener to balance out the bitter coffee.
14. Low-Carb Caramel Macchiato (4g net carbs)
A classic grande caramel macchiato has three pumps of vanilla syrup plus a caramel drizzle, and let’s not
forget plenty of steamed milk poured over an espresso. It’s definitely not a great keto option with 35 grams of carbohydrates! One Starbucks barista shared some keto-friendly hacks, including an option if you can’t give up caramel macchiatos.
According to the barista, you’ll want to order a skinny caramel macchiato, which means sugar-free vanilla syrup is used to make the drink. Top the cup with steamed unsweetened almond milk (or swap half of it for heavy cream), and the caramel drizzle is up to you. (Although, what’s the point of ordering the drink if there’s no caramel?) If you’re worried about the tally, I recommend one pump of sugar-free vanilla syrup, stevia if needed, and sticking with a light caramel drizzle.
15. Iced Pineapple Black Tea Infusion (0g net carbs)
Ordering an iced pineapple black tea infusion is the quickest way to be transported to a tropical beach far away. This simple drink is cool and refreshing, and the perfect choice if you’re not feeling like having a coffee at the moment. The standard beverage is made with a black tea infusion, as well as an aromatic combination that mimics the flavor of pineapple. Apple, orange peel, licorice root, chamomile pollen, and citric acid infuse plenty of fruitiness into the iced tea drink. What’s not so great are the four pumps of liquid cane sugar added to sweeten it.
Make a point to request the drink with no syrup and instead, use stevia packets or your favorite keto sweetener. Thanks to the deliciously tropical infusion, you could even skip the sugar substitutes and enjoy your iced pineapple black tea simple and unsweetened. In case you’re watching your caffeine intake or avoiding it altogether, ask for a pineapple green tea infusion instead.
16. Keto Pink Drink (2g net carbs)
Starbucks’ undisclosed menu gets plenty of attention and customization from yours truly too. Case in
point — the keto Pink Drink, a low-carb version of the Pink Drink. The classic is made with the strawberry açaí refreshers drink mixed with coconut milk and topped with freeze-dried strawberries. Unfortunately, 27 grams of carbs for a grande is well beyond the acceptable intake on a low-carb diet, which is why the keto option is popular.
Instead ask for an iced Passion Tango Tea, a pump of sugar-free vanilla syrup to provide some sweetness, and heavy cream.
17. Chai Tea (0g net carbs)
I’m not talking about the chai tea latte that has 45 grams of carbohydrates given the added sugar and honey in the chai concentrate Starbucks describes their simple chai tea as being bold and distinctive, brimming with cinnamon, clove, ginger, and cardamom aromas. Since the drink consists of two tea bags and hot water, we’re looking at an impressive 0 grams of carbohydrates and every other nutrient, minus a light hit of caffeine.
While the drink is decidedly straightforward by Starbucks (and carnivore) standards, there’s nothing like a warm cup of spiced tea when the temperature is cool. If you’re looking for a touch more decadence, add a splash of heavy cream,and some stevia. Or take it a step further and follow by adding a pump or two of sugar-free cinnamon ‘dolce’ syrup. You’ll get a decent approximation of a chai tea latte with only 2 to 4 grams of carbs.
18. Iced Black Tea (0g net carbs)
Black tea has long been a common option on any coffee house menu, but Starbucks’ iced version keeps the drink fresh and invigorating. Their iced black tea is made by shaking Teavana black tea with ice, infusing the drink with plenty of flavor. Delishably notes that the previous brand of tea used was slightly stronger, so reduce the amount of water if you like a bolder taste. Did we mention it has 0 grams of carbohydrates?
Sure it’s a fairly simple drink, but you can use it as a foundation for a number of creative twists if you’re looking for something extra. Ask for just a splash of lemonade or add a pump of sugar-free syrup or stevia if your sweet tooth is acting up. Alternatively, a bit of heavy cream or unsweetened non-dairy milk is a good way to add some richness to the drink.
Enjoy!
The Unofficial Ambassador for the State of Texas
