YouTuber Joe Duff, aka the Diet Chef, makes videos explaining how people who are on the keto diet can still enjoy eating at their favorite fast food chains. In a recent video, Duff investigated how to go about ordering your favorite Starbucks concoctions while staying keto-friendly.
In order to enjoy a keto-friendly frappuccino, Duff orders a grande iced coffee with two splashes of heavy cream, three pumps of sugar-free caramel syrup and light ice, double blended. The total carb content comes to 5 grams, and it costs $3.20. “It is really, really good, perfect balance of coffee, creaminess, sweetness,” he says. “Really the perfect summertime drink… I am all about the keto frappuccino.”
Another Starbucks staple which is incredibly easy to order on the keto diet is the chai. “Just order two chai teabags brewed in hot water, make sure they don’t use the concentrate to make your chai tea, because the concentrate is loaded with sugar,” says Duff, “then add two splashes of heavy cream and two pumps of cinnamon sugar-free syrup.” Ordering this version of the Teavana chai will cost $3.15, and will contain 4.5 grams of carbs. “Definitely one of the best keto drinks you can order from Starbucks,” he says.
Duff notes that one beverage which comes with zero carbs when you order it from Starbucks is the plain Nitro cold brew coffee, however he adds heavy cream and syrup to his for extra flavor, bringing the carb count up to 3 grams. “It is well worth the little bit of extra carbs,” he says.
Duff also tries out a number of the keto snack items available from Starbucks, including the Creminelli Soprassata salami and cheese plate, which costs $5.95 and has precisely zero carbs, and a bag of Moon Cheese, which has less than 5 grams of carbs per serving and cost $4.95.
When making your own keto Starbucks order, there are some things to remember. First of all, the whipped cream, in addition to being full of fat, also contains carbs and sugars. Duff adds that when ordering a “skinny” drink, all that means is the coffee is made with skim milk and sugar-free syrups, but they can still contain up to 20 grams of carbs.
If you take your coffee with milk, Duff recommends you use heavy cream or almond milk, as these are the two lowest-carb milk options at Starbucks. And finally, he reminds viewers that sugar-free syrups are not carb-free; each pump of syrup contains around 1 gram of carbs, and as the average drink usually has three to four pumps of syrup, you could be getting up to 4 grams of carbs per serving.