If you’re a keen keto diet follower, you will know that there’re many foods around that has to be avoided. Junk food, fast food, foods that are high in sugar. These are some of the foods that have to be avoided.
And we all have our own cravings. So what do we do about these cravings? We see fast food joints everywhere and anywhere. It’s hard to tell our bodies who have been used to such addictive foods that we can’t do it.
For some of you successful ones, you managed to stay far away from these joints each time. I’ve heard stories about how some have even completely stayed off junk foods altogether. Kudos to these people. You’re a tough bunch.
But what about the rest of us? How do we actually stop these cravings?
That got me wondering. Isn’t it easier for me to find out what I can eat rather than forcing myself away from it altogether? It’s easier to soothe a crying baby if he or she has been given a distraction. Same logic for us all.
Instead of easier for me to stick to my diet and fight my temptations if I know what I can eat at these joints?
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This is what I set out to do. And these are what I found from my research. In fact, a little teaser: some of these drinks actually do go on to activate ketosis if done right!
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Before I go into the list, one important thing you should know about Starbucks is that they use flavoured syrups. And flavoured syrups are very high in sugar (as you should know). So, in keeping in line with your ketogenic diet and to avoid cutting your ketosis, definitely tell the barista to use sugar-free syrups.
In fact, nothing is stopping you to bring your own sweeteners into Starbucks. One common alternative I love and recommend is the use of erythritol.
Low-Carb Espresso-based Coffees (with Milk)
I’ll start off with milk-based coffee. A common favourite amongst many, especially stay home mums and white collar workers. It’s essentially espresso + steamed milk + half the foam (as you would get in latte). Thus, flat white is less sweet.
You simply replace the steamed milk with a combination of steamed half heavy whipping cream (3/4) and water (1/4). Otherwise, you can call “Short Flat White”. Some might get it; some might not. If they don’t, simply tell them what I told you.
In fact, you can do the same for other coffees like mocha, any types of lattes (chai lattes, vanilla lattes, etc).
For example, if you want to order a low-carb mocha, you would tell the barista:
- Base: Espresso
- Sugar-free mocha syrup
- Replace milk with half-heavy whipping cream (3/4) and water (1/4)
Notice how the syrups have been substituted for sugar-free alternative versions? And also notice that milk has been replaced by half-heavy whipping cream (3/4) and water (1/4).
Remember this magical tip!
For non milk-based coffees, see below.
Low-Carb Black Coffee
Now when it comes to straight up black coffee (without sugar or milk or any other), there really isn’t much to change. Because coffee itself has little carbs. What the author above really does is to call for a smaller-sized drink.
If you ask me, the reason to ordering a smaller-sized coffee isn’t to make it low-carb (because it already is), but it is to reduce the amount of caffeine you’re taking. Remember: too much caffeine isn’t good for you.
Chai Tea Latte (Keto)
The hot version is actually my favourite. It’s the one where you really get to taste the spiciness of chai. But this ice-cold version is the best to beat the summer heat. This might not be for everyone, but I’d suggest you to try it once at least.
To order this amazing drink, simply tell the barista:
- Base: Short Chai Tea Latte
- Using 2 Chai Brewed Tea Bags (Not the Concentrate, aka syrup)
- 2 shots of heavy whipping cream
- 2 pumps of sugar-free cinnamon dolce
There you go!
Passion Tea Unsweetened
This is a great thirst quencher. If I’d just ended a workout and Starbucks was the only place around, this is what I turn to. What I like about this is that 1. it’s extremely easy to drink 2. it’s not sweet 3. it’s terribly affordable.
You can literally gulp this down in seconds if you need to. That’s how tasty it is.
Secret Menu: Keto Pink Drink
I bet you didn’t know this. And I wouldn’t be surprised because many people do not realise Starbucks even has a secret menu. It’s not something they openly boast about. Given the long queues everyday, it’s not hard to see why.
This pink drink (literally) is one of the drinks on the Secret menu. And it’s actually one of many low-carb drinks that Starbucks has. This one in particular was launched with much fanfare in 2018. So much so that Women’s Health Mag even wrote an article all about it.
And this is how you order this much-loved Keto drink:
- Base drink: Passion Tango Iced Tea
- Replace milk with heavy cream
- 3 pumps of sugar-free vanilla syrup
- A little Splenda (optional)
- A scoop of Freeze-dried Strawberries (optional, 2g net carbs)
Be glad that you can now stay in ketosis at Starbucks.
Secret Menu: Keto White Drink
Now you have had the pink drink, what about a white drink for you? This one definitely tastes nothing like strawberry; it’s more peachy in flavour. And it’s no wonder because it actually uses peach white tea as its foundation.
I tried it and I found it to be less sweet than the pink drink. While it’s not as eye-catching as the pink drink, I actually did prefer this white drink over the pink drink. It just feels healthier for some reason.
To order this, simply tell the barista:
- Base: Peach White Tea
- 1-2 pumps heavy whipping cream
- 1-2 pumps sugar-free vanilla syrup
Now it’s time for everyone’s favourite ice-blended drink: frappuccinos
Secret Menu: Horchata Protein Frappuccino
Now, I didn’t realise this drink even existed until I found this online. It actually sounds like the drink that’s catered to gymgoers who would like an ice-cold smack after their trip to the irons.
And true enough, because at a whopping 26g protein, this drink literally packs a heavy punch to your gut and muscles. This makes it a worthy find, and a worthy arsenal in your gym resource. Definitely give this a go.
Bet you didn’t know this either. There’s actually a drink called Keto Frappuccino. Why wouldn’t you want a drink that’s catered specifically for your diet?
Starbucks is giving you another reason to visit them again and again. To order this, simply tell the barista:
- Skinny Mocha Frappuccino
- With Heavy Cream
- 1-2 packets of splenda/ erythritol
I’m also a big fan of cold brew (without milk of course). I love the punch these drinks have after being steeped in coffee grind for over 36-72 hours in some cases. It gives a tough, bitter, sometimes sour, drink.
The original cold brew is perfect for anyone on the keto diet. But if you choose to add other flavourings in it, these are some of the best options you have at Starbucks.
Low-Carb Cold Brew
Some of you might not love the heavy punch from a normal cold brew. But if you want to add milk to ease that punch, you should go for this low-carb alternative. It tastes not a whole lot different you would with the usual cold brew with milk, but it’s fitting for your keto diet. And that’s the best part.
To order, simply tell the barista:
- Trenta Cold Brew with heavy cream
- 3 added shots of espresso
- If you need any more sweetener, try erythritol
I’ll let you in on another secret, I’m also working on an extended version of this article. And I’d love to hear what other secret menu drinks you’ve been having at Starbucks! Please drop me an email and tell me all about it! And if you want to be informed of the article, simply join our mailing list below.
If you’re looking to lose weight through a structured keto diet plan, or just want to learn more about keto diets, you’d want to keep yourself in the loop by joining our mailing list. Subscribers would also get exclusive access to an ebook detailing everything you need to know about the keto diet, as well as a sample 7-day meal plan. This will be launched some time soon!