The Christmas Season is the most sugar-seducing time of the year. It’s the time when we all somehow forget that there’s actually a diet we’re doing, and we move to that heavenly, sugary world for a couple of months, before the new year’s resolutions wake us up with a bucket of freezing water and a long list of renewed commitments.
However, it doesn’t have to be that way.
These are times to enjoy our time and our favorite things in the world, but we can do so with less sabotaging to our progress and goals.
That’s why I’ll be sharing with you today 15 Holiday-themed drinks at Starbucks that you can enjoy in moderation on a Keto diet. I’ll also share the nutrition facts of each one, along with a table that sums these numbers up to help you choose the best one for you.
Basic Principles To Know About Ordering At Starbucks
What You Should Avoid In Your Starbucks Drinks
1- These Milks
- Soy Milk
- Two percent milk
- Nonfat milk
- Whole milk
- Half and a half (Breve)
| Milk | Net Carbs |
| Soy Milk | 15g |
| Two-percent milk | 13g |
| Nonfat milk | 12g |
| Whole milk | 12g |
| Half & half (Breve) | 10.5g |
2- Skinny Drinks
You’re probably excited to read “skinny” on the menu and you’re wondering now why you should be avoiding it. Well, the thing about “skinny” at Starbucks is that it is skinny in calories, not carbs. Don’t be surprised to read 15g of carbs in a “skinny drink”.
A skinny drink may fit in other diets, but not always on Keto.
3- Whipping Cream
At first glance, you might be tempted to think that whipped cream has a high amount of fat, which is good for Keto. However, it also has too much sugar. It needs to be avoided. For some drinks, you can see me recommending the light version of it.
What You Can Add To Your Drinks
1- These Milks:
- Unsweetened Almond Milk
- Heavy Whipping Cream
| Milk | Net Carbs |
| Unsweetened Almond Milk | 1g |
| Heavy Whipping Cream | 6.5g |
2- Sugar-Free Syrups
Unfortunately, while all these syrups are sugar-free, they still have carbs. But don’t fret, each following pump has only 1g of net carbs.
- Sugar-free vanilla syrup
- Sugar-free caramel syrup
- Sugar-free cinnamon dolce syrup
- Sugar-free hazelnut syrup
- Skinny mocha sauce
- Sugar-free peppermint
Also read: Cold Keto-Friendly Starbucks Drinks To Freshen Up Your Summer
Other Tips
- Steamed milk should be avoided on Keto. If you really want a drink with steamed milk, ask for steamed heavy cream instead.
- Study what you should and shouldn’t add to your drinks from the lists and tables above, and tweak the drinks that I, or other people, recommend to you. If you know your way around Starbucks, you should know by know your favorites of what they offer. So, you can probably tweak some details in the drinks to make them even more satisfying for you.
- Take stevia with a pinch of salt. I recommend here in the article a lot of the drinks with stevia. But that’s me. You can order it unsweetened, double the packets I recommend, or ask for Splenda instead. Again, I’m recommending based on my tastes. Feel free to adjust as you go.
- What you might also want to adjust, are the sizes of the drinks. Here, in the holiday drinks, there’s a lot of sugar and carbs, more than can fit into my diet, so I opt for Grandes although I love a good Venti. But you gotta do what you gotta do. The numbers in this article are all based on Grande drinks..
- While we’re talking about sizes and other numbers, they are subject to change. And the data you find here is based on the last time I checked. If you’re a data-nerd and want to get it right down to the gram and cent, take the numbers provided on the internet with a grain of salt, and always try to go to Starbucks Official website for more updated data.
Without further a due, let’s get right into the meat. Or, the drinks, in our case today.
I’ll be sharing my favorite drinks in two sections: Cold Drinks and Hot Drinks, with a table of all the macros at the end of each section.
Let’s begin with the hot drinks.
Low-Carb Caramel Brulée Creme Steamer
A quick note: I have come across this awesome Holiday deal on one of my favorite coffee makers. It makes a fantastic present to gift this Christmas season to yourself or anyone else you love, especially if they’re doing Keto. It’s seriously the greatest thing to wake up to every morning, and currently available at a killer price on Amazon.
I hate for you to miss out on it.
Now back to our drink..
How to Order:
- Grande Caramel Brulée Creme Steamer
- No Caramel Brulée Topping
- Add Heavy Cream
- Add Light Whipped Cream
- 1 packet of Stevia
Nutritional Facts (For a Grande)
180 Calories
11g Fat
3g Protein
16.5g Total Carbs
15g Net Carbs
Keto Peppermint Mocha
How to Order:
- Hot Grande Peppermint Mocha
- Add 1 pump of Peppermint Syrup
- Add 1 pump of Skinny Mocha Sauce
- Add Heavy Cream
- Light Whipped Cream
- No Chocolate Curls Topping
Nutritional Facts (For a Grande)
260 Calories
17g Fat
4g Protein
12g Total Carbs
9g Net Carbs
Keto Chestnut Praline Latte
How to Order:
- Grande Caffè Misto
- Add 1 pump of Chestnut Praline Syrup
- Add Heavy Cream
- Light Chestnut Praline Topping
- Add 2 packets of Stevia
Nutritional Facts (For a Grande)
215 Calories
17g Fat
3.5g Protein
8.5g Total Carbs
7g Net Carbs
Keto Hot Chocolate
How to Order:
- Grande Hot Chocolate
- Add 1 pump of Mocha Sauce
- Add 2 pumps of Sugar-Free Vanilla Syrup
- Add Heavy Cream
- Add Light Whipped Cream
- Light Mocha Drizzle
- Light Chocolate Curls Topping
Nutritional Facts (For a Grande)
260 Calories
18g Fat
5g Protein
12.5g Total Carbs
11g Net Carbs
Keto Cinnamon Dolce Crème
How to Order:
- Grande Cinnamon Dolce Crème
- No Cinnamon Dolce Syrup
- Add 3 pumps of Sugar-Free Cinnamon Dolce Syrup
- Add Heavy Cream
- Add Light Whipped Cream
- Light Cinnamon Dolce Sprinkles
Nutritional Facts (For a Grande)
230 Calories
20g Fat
4g Protein
7.5g Total Carbs
6g Net Carbs
Low-Carb Caramel Macchiato
How to Order:
- Grande Americano
- 2 shots of Espresso
- Add 3 pumps of Sugar-Free Vanilla Syrup
- Add Breve (Half & Half)
- Add Caramel Drizzle Topping
- 1 packet of Stevia
Nutritional Facts (For a Grande)
85 Calories
5g Fat
0.7g Protein
8g Total Carbs
7g Net Carbs
Low-Carb Pistachio Latte
How to Order:
- Grande Pistachio Latte
- Add 2 pumps of Pistachio Sauce
- Add a Light Splash of Heavy Cream
- No Salted Brown Butter on Top
- Add Light Whipped Cream
- 2 packets of Stevia
Nutritional Facts (For a Grande)
140 Calories
9g Fat
0.4g Protein
13.5g Total Carbs
12g Net Carbs
Keto Chai Tea
How to Order:
- Grande Hot Chai Tea
- Add 2 pumps of Sugar-Free Cinnamon Dolce Syrup
- Add A Light Splash of Heavy Cream
- Cinnamon Dolce Sprinkles on Top
- 1 packet of Stevia
Nutritional Facts (For a Grande)
120 Calories
10g Fat
0.5g Protein
6g Total Carbs
5.5g Net Carbs
Keto Pumpkin Spice Coffee
How to Order:
- Grande Caffè Americano
- 1 shot of Espresso
- Add 1 pump of Pumpkin Sauce
- Add 3 pumps of Sugar-Free Vanilla Syrup
- Add a Light Splash of Heavy Cream
- Pumpkin Spice Topping
- 1 packet of Stevia
Nutritional Facts (For a Grande)
130 Calories
8.5g Fat
1g Protein
12g Total Carbs
11g Net Carbs
| Drink | Calories | Fat | Protein | Total Carbs | Net Carbs |
| Low-Carb Caramel Brulée Creme Steamer | 180 | 11g | 3g | 16.5g | 15g |
| Keto Peppermint Mocha | 260 | 17g | 4g | 12g | 9g |
| Keto Chestnut Praline Latte | 215 | 17g | 3.5g | 10.5g | 9g |
| Keto Hot Chocolate | 260 | 18g | 5g | 12.5g | 11g |
| Keto Cinnamon Dolce Crème | 230 | 20g | 4g | 7.5g | 6g |
| Low-Carb Caramel Macchiato | 85 | 5g | 0.7g | 8g | 7g |
| Low-Carb Pistachio Latte | 140 | 9g | 0.4g | 13.5g | 12g |
| Keto Chai Tea | 120 | 10g | 0.5g | 6g | 5.5g |
| Keto Pumpkin Spice Coffee | 130 | 8.5g | 1g | 12g | 11g |
Low-Carb Iced Irish Coffee
How to Order
- Grande Cold Brew
- Add 1 pump of Irish Cream Syrup
- Add Barista Cocoa Powder Topping
- 2 packets of Stevia
Nutritional Facts (For a Grande)
60 Calories
0.5g Fat
0.6g Protein
13g Total Carbs
12g Net Carbs
Keto Iced Mocha
How to Order:
- Grande Iced Caffè Americano
- Add 1 pump of Mocha Sauce
- Add 3 pumps of Sugar-Free Vanilla Syrup
- Add Breve (Half & Half)
- 1 packet of Stevia
Nutritional Facts (For a Grande)
85 Calories
4g Fat
2g Protein
11g Total Carbs
10g Net Carbs
Cold Brew with Dark Cocoa Almond Milk Foam
How to Order:
- Grande Cold Brew with Dark Cocoa Almondmilk Foam
- Light Ice
- Regular Dark Cocoa Almondmilk Foam on Top
- 2 packets of Stevia
Nutritional Facts (For a Grande)
40 Calories
1.5g Fat
1g Protein
5.5g Total Carbs
5g Net Carbs
Low-Carb Iced Caramel Brulée Latte
How to Order:
- Grande Iced Caramel Brulée Latte
- Add 1 pump of Caramel Brulée Sauce
- Add Breve (Half & Half)
- No Caramel Brulée Topping
- Add 2 shots of Espresso
- Add Light Whipped Cream
- Add 2 Packets of Stevia
Nutritional Facts (For a Grande)
215 Calories
15g Fat
4g Protein
12.5g Total Carbs
12g Net Carbs
Keto French Vanilla Cold Brew with Cold Foam
How to Order:
- Grande Cold Brew
- Add 3 pumps of Sugar-Free Vanilla Syrup
- Add 1 pump of Hazelnut Syrup
- Add Breve (Half & Half)
- Sugar-Free Vanilla Cold Foam
Nutritional Facts (For a Grande)
90 Calories
4g Fat
1g Protein
11g Total Carbs
10.5g Net Carbs
Keto Iced Salted Caramel Mocha
How to Order:
- Grande Cold Brew
- Add 1 pump of Mocha Sauce
- Add 1 pump of Toffee Nut Syrup
- Light Splash of Heavy Cream
- 1 packet of Stevia
Nutritional Facts (For a Grande)
100 Calories
5.5g Fat
1g Protein
13g Total Carbs
12g Net Carbs
| Drink | Calories | Fat | Protein | Total Carbs | Net Carbs |
| Low-Carb Iced Irish Coffee | 60 | 0.5g | 0.6g | 13g | 12g |
| Keto Iced Mocha | 85 | 4g | 2g | 11g | 10g |
| Cold Brew with Dark Cocoa Almond Milk Foam | 40 | 1.5g | 1g | 5.5g | 5g |
| Low-Carb Iced Caramel Brulée Latte | 215 | 15g | 4g | 12.5g | 12g |
| Keto French Vanilla Cold Brew with Cold Foam | 90 | 4g | 1g | 11g | 10.5g |
| Keto Iced Salted Caramel Mocha | 100 | 6g | 1g | 13g | 12g |
References:
- Starbucks.com
- FoodData Central. (n.d.). https://fdc.nal.usda.gov/.
- Masood W, Annamaraju P, Uppaluri K. Ketogenic Diet. Ncbi.nlm.nih.gov. https://www.ncbi.nlm.nih.gov/books/NBK499830/. Published 2021.
- Ketosis, ketogenic diet and food intake control: a complex relationship. PubMed Central (PMC). (n.d.).
Lamsal, S. P., Adkins, M., Sultan, S., & Ramirez, M. N. (2020, August 10). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/. - Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., & Proietto, J. (2013, July). Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pubmed/23632752.
- Henderson, S. T. (2008, July). Ketone bodies as a therapeutic for Alzheimer’s disease. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics. https://www.ncbi.nlm.nih.gov/pubmed/18625458.