How To Order A Keto-Friendly Frappuccino At Starbucks

Looking to keep your low-carb keto diet on track but still squeeze in that 3:00 p.m. Starbucks drink? The Hip2Keto website has your Starbucks order planned out so you can still enjoy that boost of caffeine while keeping sugar at a minimum.

A frappuccino typically contains between 50 and 80 grams of carbs, based on the nutrition information on the Starbucks website. That means it would typically be a no-no for a keto lifestyle.

The keto diet requires you to stay away from carbs, eat a fair amount of protein and a lot of fat instead of a lot of sugar. It seeks to put the body into “ketosis,” a metabolic state in which fat provides most of the fuel for the body.

But with this keto-friendly hack, you can bring a little more Starbucks back into your routine. Here’s what you’ll have to ask the barista for, according to Hip2Keto:

Starbucks frappuccino photo
Flickr | Mike Saechang

“Tall unsweetened iced coffee with extra ice, two pumps of sugar free Cinnamon Dolce syrup, and two shots of heavy whipping cream, blended Frappuccino-style but with NO Frappuccino base and NO Frappuccino syrups.”

The website also mentions, “If you want to sweeten it further, add a packet or two of Splenda or another sugar alternative you prefer.”

RELATED: You’ve got to see what one Starbucks barista wrote on “Stranger Things” actress Shannon Purser’s cup:

There you go — a sweet treat from Starbucks that stays on the keto diet. If you’re looking for even more keto-friendly hacks for eating out, here are a few tips to remember:

1. Skip The Bun

The first rule in no-carb eating? Don’t order the bun. There are restaurants, such as Red Robin, that offer lettuce-only burger and sandwich options so you’re not even temped to eat the bread. Or you can order a burger from any fast food establishment and remove the bun yourself.


2. Ask For Dressing On The Side

Ask for all sauces and dressings on the side, especially if you’re unsure how the dressing is made. According to the keto website, bleu cheese, Caesar and ranch dressing are OK to drizzle on your salads.


3. Choose Condiments Carefully

While you’re skipping the bun on your burger order, you can still enjoy some condiments, too. The Perfect Keto website has a full list of condiments that are OK for you to eat in moderation, including mustard, enchilada sauce, Sriracha and a pickle!

condiments photo
Getty Images | Joe Raedle

4. Don’t Order Breaded Meats

Cutting carbs is the name of the game, so you’re going to want to avoid breaded or fried meats. But you can always go for grilled chicken nuggets at Chick-fil-A or order chicken wings instead of pizza when getting Pizza Hut delivered.


5. When All Else Fails, Hack Menus At Home

Sometimes the easiest way not to blow your diet is by preparing all or most of your meals yourself. Fortunately, you can often recreate your fast food favorites at home after doing a little research. For example, The Keto Blog has a recipe for a “mock” Wendy’s-inspired Frosty that won’t undermine your keto goals. Honestly, it seems pretty yummy!

The Keto Blog

It should be noted that the keto diet is controversial; it was poorly ranked by US News & World Reports for long-term weight loss success.

Nevertheless, if you do try the keto diet, it doesn’t mean you have to miss out on foods that you enjoy. You just have to give each order some careful consideration.

So, who else is trying to memorize their new go-to Starbucks order right about now?