Navigating Starbucks: Your Guide to Low Carb Orders

There isn't a more familiar place for coffee than Starbucks. Virtually everywhere in the world, it's where most coffeeheads like me rush to before starting to our daily lives. I have never stopped going to Starbucks, even after I went low-carb. This does not imply that I bend the rules of low carb in the name of a cheat day or whatnot. I frequent Starbucks and always eat low-carb. It sounds unbelievable, especially since most drinks and food items on the Starbucks menu have sweeteners. Well, I have some good news for you: Starbucks listens to its customers' needs and has evolved to meet those needs..

In this guide, I will show you how to order low-carb at Starbucks. There are plenty of low-carb Starbucks drinks and accompaniments that won't throw you off your low-carb diet goals. Ready for the adventure? Let's go!

Understanding Low-Carb Basics

Before you learn how to pick low-carb options at Starbucks, it's important to know what a low-carb diet means. A low-carb diet is an eating plan that focuses on reducing carb intake and increasing proteins and healthy fat. It limits the intake of high-carb foods rich in sugar and starch, like bread and sweets.

In the broad landscape of low-carb diets, there are two primary types of carbohydrates to consider: simple and complex carbohydrates. Understanding the carbs is crucial to making dietary choices that align with your goals. Simple carbs are sugars that don't take long to digest. Because of this, they cause a blood sugar spike. Table sugar, syrups, fruit juice concentrate, white bread, pastries, cookies, candies, sweets, ice cream, and cake are good examples of simple sugars you will find at Starbucks.

Complex sugars are more nutritious than simple carbs and take longer to digest. As a result, they don't spike sugar levels and leave you satiated for longer. Some fruits, nuts, vegetables, and whole grains are good examples of complex carbs.

Navigating the Starbucks Menu

Starbucks' menu is pretty straightforward. It has four primary sections: Drinks, Food, At-home Coffee, and Merchandise. We will focus more on the drinks and food section. The 'At-Home Coffee' section has premium-quality coffee options that you can make at home, and the merchandise section has mugs, cups, tumblers, and coffee equipment.

Tips for Identifying Low-carb Menu Items

Eliminate the obvious high-carb options like the following: sweets, flour-based snacks or pastries, sugar syrups, whipped cream, and shaken iced teas.
Identify the naturally low-carb options like almond milk, heavy cream, unsweetened tea, fresh-brewed coffee, cold brew, and espresso that are naturally low in carbohydrates.

Common Pitfalls To Avoid

Some popular carb-loaded menu items to avoid when ordering low-carb food and drinks at Starbucks include:

Drinks with sugary syrups: Many Starbucks drinks, especially specialty options like seasonal lattes, mochas, and macchiatos, contain flavored syrups that are loaded with sugar and can significantly increase the carb content of your drink. Avoid syrups like classic syrup, vanilla syrup, and caramel syrup.
Frappuccinos and other sweet drinks: Frappuccinos are blended drinks made with a “base mix” that is high in sugar and carbohydrates. You may opt for the whipped cream or sugar-free syrup, but the “base mix” contains a substantial amount of carbohydrates that will significantly impact your carb intake. Mochas, lattes, and steamers are also very high in carbs and sugar if ordered as they are. Lemonades, juices, and smoothies are all high in sugar.
Milk alternatives: While dairy milk is relatively low in carbs, alternative milk options like soy milk, oat milk, and flavored almond milk can contain added sugars and higher carb counts. Opt for unsweetened versions or stick to regular dairy milk if it fits your macros.The best option is to ask for whole-fat cream or heavy cream.
Whipped cream: Unlike heavy cream, whipped cream is high in sugar that is added to sweeten.
Protein boxes and snacks: While some protein boxes and snacks at Starbucks may seem low-carb, they contain hidden sugars or higher-carb ingredients like dried fruits or sweetened nuts. Check the nutritional information carefully. Some protein boxes come loaded with a whopping 34 to 80 grams of carbs!

Low-Carb Starbucks Drinks

Here are the best low-carb Starbucks drinks and top tips for reducing their carb count:

Coffee-Based Drinks

Brewed coffee: This is an easy one. It is zero-carb and you can sweeten it with a sugar-free syrup or add heavy cream to jazz it up. Try the Pike Place Roast or Starbucks Signature Dark Roast for maximum flavors.
Espresso: A single shot of Starbucks espresso only has 2 g of carbohydrates.
Cafe Americano: This is made with hot water and brewed espresso. It has only 2 g of carbs. To improve its flavor, you can sweeten it with sugar-free syrup or add a splash of heavy cream.

Espresso-Based Drinks

You can customize some popular Starbucks drinks to fit your low-carb diet. For instance, choose a drink with chocolate or vanilla-flavored milk and swap the milk for lower-carb options like almond milk, coconut milk, or heavy cream. Visit the Starbucks nutritional information page for accurate carb content calculation.

Cafe latte: Enjoy a higher-fat milk option like almond or coconut milk and your favorite sugar-free flavor.
Mocha: The traditional Starbucks mocha has milk, espresso, and chocolate sauce. Order a skinny mocha and swap the milk for coconut milk or a mix of heavy cream and water to make it low-carb. The modified version is one of my favorite keto Starbucks drinks.
Caramel macchiato: This popular Starbucks drink contains espresso, milk, vanilla syrup, and caramel drizzle. To make it low-carb, replace the caramel with a sugar-free vanilla flavor, and swap the regular milk for almond or coconut milk.

Cold Brew and Iced Coffee

Cold brew and iced coffee are excellent choices for beating the heat in hot seasons. Get the Starbucks cold brew or iced coffee with a few pumps of your favorite sugar-free sweetener. I use Stevia. The coffee will come to around 3 g net carbs if you add one or two pumps of sweetener. Keep in mind that each pump has about 1 g of carbohydrates. I also like to add a splash of heavy whipping cream or half-and-half to enhance its flavor.

Teas

Starbucks has a range of delicious teas that you can modify to fit your low-carb diet needs:

London fog: The traditional version has Early grey tea, vanilla syrup, and milk. To make it your low-carb Starbucks go-to drink, order it with heavy cream and one pump of sugar-free syrup.
Iced green tea: This is one of the best low-carb Starbucks iced drinks. You can ask for a sugar-free sweetener to make it easier on your palate. Here is a pro tip: You will have a delicious green tea latte if you add sugar-free vanilla syrup and a splash of heavy cream to the tea. Ask for the regular green tea bag, not the matcha.
Peach citrus white tea infusion: This is another fantastic low-carb drink at Starbucks. If you add 2-4 pumps of sugar-free vanilla syrup and a splash of heavy cream to this drink, you get a white drink, an infamous secret menu item at Starbucks.

Specialty Drinks

Many Starbucks specialty drinks are loaded with carbs, but you can modify them to fit the low-carb diet by substituting some ingredients.

Frappucino: As mentioned above, the Frappucino is a carb-heavy Starbucks drink because of the base mix. However, you can make its low-carb version by skipping the Frappuccino base and getting an iced coffee, 3 pumps of heavy cream, and 3 pumps of your favorite sugar-free sweetener. I like vanilla! Blend them frappuccino-style to get the delightful low-carb alternative.
Pink drink: You don't have to give up the famous Starbucks pink drink entirely. Ask for an iced passion tango with two shots of heavy whipping cream and two pumps of sugar-free vanilla. The results may not be as creamy and flavorful as the original Pink Drink made with the strawberry açaí Refreshers drink and coconut milk, but it is still delicious and much lower in carbs.

Note: Don't forget to try my Iced Latte Recipe if you're craving a fancy beverage right now and reading all about cold coffees!

Low-Carb Milk and Creamer Choices

When modifying the drinks, substitute regular milk with these low-carb, healthy alternatives:

Almond milk: Starbucks offers unsweetened almond milk, which is lower in carbs than dairy milk.
Heavy cream: This is incredibly low in carbs; you can add it to coffee and tea.
Coconut milk: Unsweetened coconut milk will add flavor to your drinks without spiking their carb count.
Soy milk: Starbucks has unsweetened soy milk lower in carbs than regular milk.

Sugar-Free Syrups and Sweeteners

When modifying your order, ask the barista for these sugar-free syrup options or sweeteners to flavor your drink to your preference:

Sugar-free syrups: Starbucks offers a variety of sugar-free syrups to add to your drinks. Go for vanilla, caramel, hazelnut, and cinnamon dolce. The syrups are sweetened with sucralose (Splenda) and have zero grams of sugar per serving, making them perfect for a strict low-carb diet.
Splenda (sucralose): In addition to being added to sugar-free syrups, Splenda packets are available at Starbucks for customers who prefer a non-sugar, low-carb sweetener.
Stevia: Besides the Splenda, Starbucks provides stevia packets, a natural sweetener derived from the stevia plant. Stevia is a zero-carb sweetener that you can add to coffee or tea.
Monk fruit sweetener: Some Starbucks locations have monk fruit sweetener as an alternative sweetening option. It is derived from the monk fruit and is a zero-carb natural sweetener.
Stevia drops: I sometimes bring these from home… and they come in a ton of different flavors!

Note: Don't get fooled by fancy packets! Here my Reading Food Labels Guide to help you understand carb count of packaged products.

Low-Carb Starbucks Food Options

While there aren't many low-carb food options at Starbucks, you can modify a few menu items to suit your dietary goals and taste preferences:

Breakfast Choices

Egg bites: Starbucks' egg bites are the best breakfast item. You can get the Sous vide egg bites, the kale and mushroom egg bites, which contain only 9 g net carbs, or the egg white and roasted red pepper egg bites, which have 11 g net carbs per serving.
Bun-free sandwich: Get any sandwich on the menu without a bun, sauce, or dressing. The turkey bacon and egg white sandwich without the bun has 2 g net carbs without the English muffin. Bunless slow-roasted ham, spicy chorizo, Swiss, and egg breakfast sandwiches without buns are also great options. Pair them with low-carb sides and snacks like kale chips, string cheese, and squirrel almonds to make them more delicious and filling.

Snacks and Sides

Pair these healthy snacks with your coffee or low-carb breakfast or lunch order:

Cheddar moon cheese: This is one of Starbucks' best low-carb snacks. It is crunchy, salty, and delicious, with only 4 g net carbs per bag.
Starbucks string cheese: This is a great on-the-go snack. It only has 1 g net carbs per pack.
Beef jerky: You can order the classic beef jerky or the smoked turkey jerky. They are rich in flavor and only have 5 g net carbs per serving.
Roasted kale chips: Some locations have this delicious snack. You can enjoy them alone or add them to a low-carb sandwich to make a whole meal. They only contain 8 g net carbs per serving.
Creminelli Sopressata Monterey Jack snack tray: This snack tray has zero carbs with 15 g of protein. It features creamy Monterey Jack slices and an Italian dry salami made with fragrant red wine and organic garlic.
Squirrel classic almonds: Each bag has 9 g of proteins and 8 g of carbs. The almonds will fill you up and leave you sated for a long time. Pair them with your low-carb coffee or tea order.
Prosnax snack pack: This is a fantastic snack variety pack. It offers freshness from the baby carrots, saltiness from the almonds, and cheesiness from the cheese slices.

Lunch and Protein Boxes

Salads and protein boxes at Starbucks are tricky as many are full of carb-heavy additions. The most low-carb options in this category are:

Grilled chicken and Tabouleh salad: This is Starbucks' safest low-carb salad option. It has 15 g net carbs and packs protein with grilled white chicken.
Egg and cheese protein box: This is your best bet if you crave the Starbucks protein boxes. Skip the bread and sweet peanut spread to make it low-carb. Eat the hardboiled eggs, cheese, and fruit.

Tips for Customizing Your Order

Here are top tips for customizing a low-carb drink or food menu item at Starbucks:

Check out the online menu: Before visiting Starbucks, check their website for low-carb-friendly menu items that align with your dietary needs. Each menu item has nutritional information beneath it. You may customize the order from home so you don't fumble when you get to the cafe. It also saves time.
Communicate your needs: The baristas may seem busy, but it doesn't hurt to communicate your needs. Check out my detailed guide on Communicating Low-carb Needs for top tips. Ask them to eliminate the high-carb items you have identified in your order to make your meal low-carb-friendly.
Remove all high-carb menu options: Eliminate sweets, bread, buns, and anything from the bakery section as they are loaded with carbs. Avoid all bottled beverages and stick with naturally low-carb or easily customizable drinks. Swap regular sugar for sugar-free sweeteners and milk for unsweetened milk alternatives like heavy cream, almond, coconut, or soy milk. In addition, avoid fancy toppings like cookie crumbles, chocolate shavings, and specialty foams, as they may add extra carbs to your drinks.
Get creative with your order: Order a smaller-sized drink that will naturally have fewer pumps of sugary syrup and less milk. Split a drink with a friend or family member.
Sugar-free sweeteners: If you don't like any of Starbucks's options, bring your own sweetener. Ask for fewer pumps of syrup in your drink. Each pump of sugar-free syrup contains 1 g of carbs. Try cutting back to 1-2 pumps to get a subtle flavor with much less sugar.
Use Cinnamon or Cocoa powder: Replace the high-carb flavor add-ons with sugar-free cocoa and cinnamon powder.

Seasonal and Limited-Time Offerings

Enjoy some of the most anticipated seasonal Starbucks drinks within your low-carb diet limits. Keep in mind, these are NOT sugar-free options… only lower carb options!

Pumpkin latte: The famous pumpkin spice latte is not low-carb, but you can modify it by ordering a tall Americano with a splash of heavy cream, a half pump of pumpkin spice, and one pump of sugar-free cinnamon dolce. The drink only has 7 g net carbs.
The apple crisp drink: Get a tall Americano, one pump of apple brown sugar syrup, a splash of heavy cream, and one pump of sugar-free vanilla syrup. This also has 7 g net carbs.
Peppermint latte: The grande option contains 9 g net carbs. If you order half of it, you can enjoy it without worrying about a high carb count. Get the hot grande peppermint mocha with heavy cream, one pump of skinny mocha sauce, and one pump of peppermint syrup.
Chestnut praline latte: This is a popular Starbucks winter drink. To make it low-carb-friendly with only 7 g net carbs, order the grande caffe misto with 2 packets of stevia, heavy cream, light chestnut praline topping, and chestnut praline syrup.

Starbucks Rewards and Low-Carb Hacks

Join Starbucks Rewards to unlock access to several benefits. You will accumulate points based on your purchases, which you can use to treat yourself to items that fit your low-carb needs, such as beverages with sugar-free syrup or extra shots of espresso.

Bonus Section!

Get my Starbucks' Low-Carb Cheat Sheet, which will help you clearly see what you can eat and avoid on a low-carb diet. So don't miss out— purchase now!!

Conclusion

Ordering from Starbucks can be daunting because of all the delicious menu items. However, with the tips and suggestions in this guide, you can enjoy various coffee drinks and foods. Plan ahead using the Starbucks app. Check the nutritional information and select the foods within your low-carb diet limits before visiting the nearest Starbucks. Avoid all the obvious high-carb menu items, however tempting they appear. Remember, you will only see the benefits of low-carb if you are consistent. Stick within your daily carb goals and communicate your order modification needs to the barista.

Now that you know how to order low-carb at Starbucks, try it and share your experience. What are your favorite drinks and snacks? Please comment below. I'd be happy to learn more about low-carb hacks.

FAQs

Is Starbucks almond milk keto-friendly?

Starbucks' unsweetened almond milk is incredibly low-carb and, depending on your carb limits can fit your ketogenic diet. It contains around 1-2 grams of carbs per serving (8 fl oz).

Is vanilla sweet cold foam keto?

No, it is not keto because of its high-carb components: sweetened vanilla syrup and sweet cream.

How do you order a keto caramel macchiato at Starbucks?

You can make the Starbucks caramel macchiato keto-friendly by eliminating the caramel, asking for a sugar-free vanilla flavor, and swapping the regular milk with almond milk or coconut milk.

What does "skinny" mean at Starbucks?

At Starbucks, "skinny" typically refers to a modification that makes a drink lower in calories and sometimes lower in carbs. Beware: Although skinny drinks are lower in calories, they may still contain carbohydrates or refined sugar, depending on the specific ingredients used.