Probably the most challenging part about following a keto diet is eating out especially when you don’t know how many grams of carbs or sugar are in a certain food.
The struggle isn’t only limited to restaurants and fast food chains as places like Starbucks where the sheer number of beverages and snack options can make ordering complicated for an average low-carb dieter. Does it contain any sugar? Where is that chocolaty taste coming from?
If you find yourself asking these questions on your next visit to Starbucks, here are a few keto-approved orders that will get your caffeine fix for the day without adding any excess carbs to your diet.
Black Coffee Alternative
If there’s one thing that you can have off the Starbuck’s menu without even batting an eye, it’s black coffee; whether in the form of espresso, Americano, iced coffee or cold brew.
When had without any sugar or milk, black coffee is completely keto-friendly – but it isn’t really everyone’s cup of tea (of coffee, in this case). If you haven’t come over to the dark, bitter side yet, there are a number of ways you can add sweetness to your beverage without jeopardizing your ketosis.
Nutritionist Kelly Boyer recommends getting a hot Americano with stevia and customizing your drink by adding a dollop of heavy cream, nutmeg and cinnamon. According to her, it tastes exactly like a snickerdoodle!
An Instagram-Worthy Drink
One keto-friendly beverage that has been trending on Instagram is the famous passion iced tea mixed with heavy cream, ice and sugar-free vanilla syrup – and it gets the stamp of approval from author and keto expert Urvashi Pitre. If you’re craving a creamier, frozen texture, simply ask to get the beverage blended in a Frappuccino-like drink.
Makeshift Bullet-Proof Coffee
If you’re used to starting your day with a cup of rich, buttery coffee, you can still turn your black coffee into bulletproof stand-in the next time you head to Starbucks for breakfast.
Simply ask for Grande Espresso poured over ice with a dollop of heavy cream and two pumps of your favorite sugar-free syrup – we personally love the taste of cinnamon dolce in this bulletproof coffee.
If you’re looking for something more substantial than just coffee, Starbucks has one of the best keto-friendly foods ever introduced on the menu: the popular Sous Vide Egg Bites.
Made from egg whites and red peppers, these grab-and-go breakfast snacks are high in protein (almost 13 grams per serving) and only 13 grams of carbs – not too bad, given that you’re allowed 50 grams of carbs per day on the keto diet.
If you’re pressed for time and can’t find the egg bites, opt for a chicken or reduced-fat turkey sandwich with egg whites and simply remove the bread before eating.
Who said Frappuccino was off-limits on the keto diet? With one clever keto-friendly hack, you can enjoy this creamy dessert beverage without having to worry about carbs or sugar. Ask the barista to make your frap with almond milk, two pumps of your favorite sugar-free syrup and whipping cream blended with some ice. You’re welcome.
A Protein Snack
Dietitian Haley Hughes, who also follows a keto diet, says that if she’s ever craving a snack at Starbucks, she chooses the protein boxes which contain plenty of eggs, cheese and nuts inside. There are certain non-keto foods like apples and grapes included in the box as well which are high in carbohydrates, but you can simply leave them out and eat the rest of the snacks.
For Tea Lovers
If you love iced tea, you can either skip the sugar when you order your beverage or simply add a dash of sugar-free syrup with heavy cream. Stay away from blended and fruity iced teas which are often made with fruit juice which pack a ton of carbs.
Stopping by Starbucks for a healthy lunch? Check out their array of delicious salads which contain a ton of protein and vegetables. Pick a Chicken & Greens Caesar Salad Bowl which the best keto lunch option from the coffee chain with only 10 grams of carbs per serving bowl.