As the popularity of the ketogenic diet continues to grow, many coffee lovers are left wondering how they can enjoy their favorite Starbucks latte while staying within the keto guidelines. The good news is that with a few simple modifications, you can easily order a keto-friendly latte at Starbucks. In this article, we’ll take a closer look at the keto diet, the ingredients in a traditional Starbucks latte, and provide a step-by-step guide on how to order a keto-friendly latte that fits your dietary needs.
Understanding the Keto Diet
Before we dive into the world of keto-friendly lattes, it’s essential to understand the basics of the ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where the body burns fat for energy instead of carbohydrates. To achieve this, keto dieters typically aim to consume:
- Fat: 70-80% of daily calories
- Protein: 15-20% of daily calories
- Carbohydrates: 5-10% of daily calories
Keto-Friendly Ingredients at Starbucks
While Starbucks is known for its high-carb drinks, there are several keto-friendly ingredients that you can use to modify your latte. Some of these ingredients include:
- Heavy cream: A rich and creamy ingredient that’s high in fat and low in carbs.
- Coconut milk A dairy-free alternative that’s low in carbs and rich in healthy fats.
- Almond milk A low-carb, dairy-free milk alternative that’s perfect for keto dieters.
- Sugar-free sweeteners Starbucks offers a range of sugar-free sweeteners, including Stevia and Erythritol.
- Whipped cream A high-fat topping that’s perfect for adding a creamy texture to your latte.
How to Order a Keto-Friendly Latte at Starbucks
Now that we’ve covered the basics of the keto diet and the keto-friendly ingredients available at Starbucks, it’s time to learn how to order a keto-friendly latte. Here’s a step-by-step guide to help you get started:
Step 1: Choose Your Coffee
Start by choosing your coffee drink. You can opt for a latte, cappuccino, or macchiato. Keep in mind that a traditional latte typically contains espresso, steamed milk, and a layer of foam on top.
Step 2: Modify the Milk
Ask your barista to modify the milk to a keto-friendly option. You can choose from heavy cream, coconut milk, or almond milk. If you’re using heavy cream, be sure to ask for it to be steamed, as this will help to create a creamy texture.
Step 3: Add a Sugar-Free Sweetener
If you prefer your latte sweet, ask your barista to add a sugar-free sweetener. Starbucks offers a range of sugar-free sweeteners, including Stevia and Erythritol.
Step 4: Add Whipped Cream (Optional)
If you want to add a creamy texture to your latte, ask your barista to top it with whipped cream. Keep in mind that whipped cream is high in fat, so be sure to factor this into your daily keto macros.
Example Order
Here’s an example of how you can order a keto-friendly latte at Starbucks:
“I’ll have a grande latte with heavy cream instead of milk, please. Can you also add a packet of Stevia and top it with whipped cream?”
Keto-Friendly Latte Options at Starbucks
While you can modify any latte to be keto-friendly, there are a few options that are naturally lower in carbs than others. Here are a few keto-friendly latte options to consider:
- Caffè Latte with Heavy Cream: This drink typically contains 1-2 grams of carbs, making it a great option for keto dieters.
- Cappuccino with Coconut Milk: This drink typically contains 5-6 grams of carbs, making it a good option for those who want a dairy-free latte.
- Macchiato with Almond Milk: This drink typically contains 1-2 grams of carbs, making it a great option for those who want a low-carb, dairy-free latte.
Macro Breakdown
Here’s a macro breakdown of each of these drinks:
| Drink | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Caffè Latte with Heavy Cream | 340 | 3g | 36g | 1g |
| Cappuccino with Coconut Milk | 240 | 2g | 22g | 5g |
| Macchiato with Almond Milk | 130 | 1g | 12g | 1g |
Conclusion
Ordering a keto-friendly latte at Starbucks is easier than you think. By modifying the milk, adding a sugar-free sweetener, and topping with whipped cream, you can enjoy a delicious and keto-friendly latte that fits your dietary needs. Remember to always check the macro breakdown of your drink to ensure that it fits within your daily keto macros. With a little creativity and knowledge, you can enjoy a keto-friendly latte at Starbucks that’s both delicious and keto-friendly.
What is a keto-friendly latte, and how does it differ from a regular latte?
A keto-friendly latte is a low-carb, high-fat version of a traditional latte, designed to fit within the guidelines of a ketogenic diet. The main difference between a keto-friendly latte and a regular latte is the type of milk used and the amount of sugar added. A traditional latte typically contains steamed milk and a layer of foam, which is high in carbohydrates and added sugars. In contrast, a keto-friendly latte uses a low-carb milk alternative, such as almond milk or coconut milk, and minimizes or eliminates added sugars.
To make a keto-friendly latte, you can also customize the drink by adding healthy fats like coconut oil, butter, or MCT oil. These ingredients not only enhance the flavor but also provide a boost of energy and support the body’s transition into a state of ketosis. By making these modifications, you can enjoy a delicious and satisfying latte that aligns with your ketogenic lifestyle.
What types of milk can I use to make a keto-friendly latte at Starbucks?
At Starbucks, you can customize your latte with a variety of milk alternatives to make it keto-friendly. Some options include almond milk, coconut milk, and cashew milk. However, it’s essential to note that these milk alternatives may still contain some carbohydrates, so be mindful of the serving size and ingredients. You can also ask your barista to use a non-dairy milk alternative that is unsweetened and unflavored to minimize added sugars and carbs.
Additionally, you can also ask for heavy cream or half-and-half as a milk substitute, which are high in fat and low in carbohydrates. However, keep in mind that these options are high in calories, so use them sparingly. By choosing a low-carb milk alternative, you can enjoy a keto-friendly latte that fits within your daily carb limit.
How do I order a keto-friendly latte at Starbucks?
To order a keto-friendly latte at Starbucks, start by specifying the type of milk alternative you prefer, such as “I’ll have a latte with almond milk, please.” Then, ask your barista to hold the whipped cream and added sugars, as these are high in carbohydrates and added sugars. You can also request that your barista use a sugar-free sweetener like Stevia or Erythritol if you prefer your latte sweetened.
Additionally, consider asking for a shot of espresso and a splash of heavy cream or coconut oil to enhance the flavor and increase the fat content of your latte. For example, you can say, “I’ll have a grande latte with almond milk, a shot of espresso, and a splash of heavy cream, please.” By customizing your order, you can create a keto-friendly latte that meets your dietary needs and preferences.
Can I add flavorings or sweeteners to my keto-friendly latte?
Yes, you can add flavorings or sweeteners to your keto-friendly latte, but be mindful of the ingredients and carb count. At Starbucks, you can ask for sugar-free flavorings like vanilla or hazelnut, which are low in carbohydrates and added sugars. However, be cautious of flavored syrups, as they can be high in sugar and carbs.
Alternatively, you can also ask for a sprinkle of cinnamon, nutmeg, or cocoa powder to add flavor to your latte without adding carbs or sugar. If you prefer your latte sweetened, consider asking for a sugar-free sweetener like Stevia or Erythritol, which are low in carbs and calories. By choosing low-carb flavorings and sweeteners, you can enjoy a delicious and keto-friendly latte.
How many carbs are in a keto-friendly latte at Starbucks?
The carb count of a keto-friendly latte at Starbucks will depend on the type of milk alternative used, the amount of added sweetener or flavoring, and the size of the drink. However, here are some approximate carb counts for a keto-friendly latte at Starbucks: a grande latte with almond milk and no added sweetener contains around 3-5 grams of net carbs. A grande latte with coconut milk and no added sweetener contains around 5-7 grams of net carbs.
Keep in mind that these values are approximate and may vary depending on the specific ingredients and portion sizes used. To ensure that your latte fits within your daily carb limit, consider using a carb tracking app or consulting with a registered dietitian or healthcare professional. By monitoring your carb intake, you can enjoy a keto-friendly latte while maintaining a state of ketosis.
Can I make a keto-friendly latte at home using Starbucks products?
Yes, you can make a keto-friendly latte at home using Starbucks products. Starbucks offers a range of coffee and espresso products, including whole beans, ground coffee, and espresso roast, that you can use to make a keto-friendly latte at home. Simply brew a shot of espresso or make a cup of coffee using your preferred method, then add a low-carb milk alternative and a sugar-free sweetener to taste.
You can also purchase Starbucks-branded creamers and flavorings that are low in carbs and added sugars. For example, the Starbucks Unsweetened Almond Milk Creamer is a popular choice among keto dieters. By using Starbucks products and customizing your latte with low-carb ingredients, you can enjoy a delicious and keto-friendly latte in the comfort of your own home.
Are there any other keto-friendly drinks I can order at Starbucks?
Yes, there are several other keto-friendly drinks you can order at Starbucks beyond the latte. Some options include: a keto-friendly cappuccino made with a low-carb milk alternative and no added sugar; a keto-friendly macchiato made with a shot of espresso “marked” with a small amount of low-carb milk; and a keto-friendly Americano made with espresso and water.
You can also customize other Starbucks drinks to make them keto-friendly, such as asking for a sugar-free sweetener or a low-carb milk alternative in a Refreshers beverage or an Iced Coffee drink. By exploring the Starbucks menu and customizing your drinks with low-carb ingredients, you can enjoy a variety of keto-friendly beverages on-the-go.