Although Starbucks is best known for decadent drinks and pastries, it is possible to stay keto at Starbucks as long as you order mindfully.
Low carb Starbucks options include hearty breakfast and lunch sandwiches (minus the bread). They also have a selection of packaged snacks and protein boxes.
In this guide we’ll show you just how easy it is to eat low carb at Starbucks whether you’re ordering coffee, iced drinks, or a meal.
Starbucks Coffee
There are a few keto Starbucks drinks you can enjoy guilt free. Brewed coffee has 0g net carbs while solo espresso shots have 1g and doppio 2g carbs.
A short latte with soymilk has 6g carbohydrates while a Caffè Americano Grande with soymilk has 3 grams carbs and a short cappuccino with soymilk 4 grams.
For non-strict keto dieters, you can have your coffee, cold brew, or iced coffee with a splash of heavy cream, or heavy whipped cream and pumps of sugar free vanilla syrup.
The sugar free syrups don’t not contain any carbs while the whipped cream topping has 1 to 2 grams depending on the size of your drink.
If you prefer not to consume soy milk, opt for unsweetened almond milk instead to keep it keto friendly.
Tea
You can enjoy regular Tazo Tea guilt-free since it doesn’t have any carbs. However, Shaken Iced Tazo and Tazo Lattes, are not on the menu for a low carb diet and should rather be avoided.
On a hot day opt for unsweetened iced black tea and add a splash of sugar-free syrup or Whole Earth packets instead for sweetness if needed.
If you want milk with your tea, opt for Starbucks almond milk.
Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray
Starbucks has a variety of prepackaged snack trays and protein boxes that you can choose from. There is no need to custom order these, but you will need to avoid the starchy components.
The carrots, white cheddar cheese, and almonds snack tray is an excellent low-carb option. It contains 140 calories, 10g fat, 6g carbs (3g net carbs), 3g fiber, and 6g protein.
What to order: the Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray. This comes prepackaged and can likely be found in the refrigerated section located below the pastries.
Country Archer Beef Jerky
Beef jerky is a great low-carb addition to the prepackaged snacks that you can get at Starbucks. You can usually find these in display stands near the cash register.
Currently, they offer two flavors of Country Archer jerky: original beef jerky and hickory smoked turkey jerky.
According to the nutrition information on the Starbucks website, a 28 gram serving of the original beef jerky contains 70 calories, 1 gram of fat, 5 grams of carbs, and 11 grams of protein.
What to order: a pack of Country Archer original beef jerky.
Grilled Chicken and Cauliflower Tabbouleh Salad
This dish comes with chicken, cauliflower tabbouleh, olives, roasted red peppers, lemon, and feta on a bed of lettuce greens with a red wine vinaigrette dressing.
It contains 390 calories, 27g fat, 15g carbs (11g net carbs), 4g fiber, and 21g protein.
What to order: the grilled chicken and cauliflower tabbouleh salad. Ask to hold the dressing if you want to reduce carbs,
Creminelli Snack Tray
The Creminelli snack tray comes with thin slices of prosciutto, Mozzarella cheese, and breadsticks. This is a great low-carb option if you do not eat the breadsticks.
It contains 170 calories, 7g fat, 12g carbs, and 13g protein. You should be able to reduce this to one or two grams of carbs by only eating the meat and cheese.
What to order: the Creminelli snack tray (this is prepackaged) and only eat the meat and cheese.
Sausage, Cheddar, and Egg Sandwich
This English muffin comes with a sausage patty, fluffy eggs, and aged Cheddar cheese.
With the English muffin it contains 480 calories, 18g protein, 29g fat, and 33g net carbs. You can eliminate almost all of the carbs by holding the English muffin.
This is a great breakfast option if you’re on a keto diet or low carb diet.
What to order: a Sausage, Cheddar & Egg Sandwich without the English muffin.
Double-Smoke Bacon, Cheddar, and Egg Sandwich
This sandwich comes with smoked bacon, cheddar cheese and a fried egg patty. The egg does contain a little milk, however, you can still eliminate most of the carbs by holding the croissant bun.
If the sandwich comes premade, you’ll have to just eat the insides.
What to order: the Double-smoked Bacon, Cheddar, and Egg Sandwich but ask them to leave off the bun.
Bacon, Gouda, and Egg Sandwich
If you stop into Starbucks for a morning coffee, then try a bacon, Gouda and egg sandwich. It contains 370 calories, 18g fat, 33g carbs, 1g fiber, and 18g protein.
This sandwich might come premade. However, just like many fast food options, you can eliminate almost all of the carbs by holding the bun.
What to order: the bacon, Gouda, and egg sandwich. Hold the bun or toss it when you get your order.
Roasted Turkey and Dill Havarti Sandwich
This sandwich comes with antibiotic-free turkey breast, Havarti cheese, arugula, and lemon aioli on multigrain bread. It contains 580 calories, 31g fat, 46g carbs, 5g fiber, and 32g protein.
You can reduce the carbs by asking for no bread. You can also hold the lemon aioli, which contains sugar per the ingredient information.
What to order: the roasted turkey and dill Havarti sandwich without the bread.
Chicken and Double Smoked Bacon Sandwich
The chicken and double smoked bacon sandwich is a good option if you can order this without the bun and maple mustard sauce.
It contains 620 calories, 26g fat, 65g carbs, 3g fiber, and 31g protein. However, you can reduce this to one or two grams of carbs by asking for no bread or sauce.
What to order: the chicken and double smoked bacon sandwich minus the sauce and bread.
Spinach, Feta & Egg White Wrap
This wrap contains egg whites, spinach, feta cheese, and sun-dried tomato cream cheese. With the wheat flour tortilla it contains 290 calories, 20g protein, 8g fat, and 31g net carbs.
However, you can eliminate most of the carbs by leaving out the tortilla wrap and only having the insides.
What to order: the Spinach, Feta & Egg White Wrap without the tortilla.
Conclusion
Starbucks is a coffee shop, but you can also order food here. They offer a good selection of low-carb snacks, such as moon cheese, beef jerky, and prepackaged protein trays.
You can also order a breakfast or lunch sandwich minus the sauce and bun. They offer both hot and cold lunch foods.
Try the chicken and cauliflower tabbouleh salad or the Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray as these food items do not need much alteration.
Stick with black coffee or coffee with cream or coconut milk. Avoid steamed milk and the chai tea latte – instead, get a black Chai tea or earl grey tea. You can also get an unsweetened iced tea or unsweetened iced coffee.
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*Photo by mrsiraphol/depositphotos
