As the popularity of the ketogenic diet continues to grow, many coffee lovers are left wondering if their favorite coffee shop, Starbucks, offers keto-friendly breakfast options. The keto diet, which is high in fat, moderate in protein, and low in carbohydrates, can be challenging to follow, especially when eating out. In this article, we will explore the keto breakfast options available at Starbucks and provide tips on how to customize your order to fit your dietary needs.
Understanding the Keto Diet
Before we dive into the keto breakfast options at Starbucks, it’s essential to understand the basics of the keto diet. The ketogenic 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 ketosis, the diet typically consists of:
- Fat: 70-80% of daily calories
- Protein: 15-20% of daily calories
- Carbohydrates: 5-10% of daily calories
Keto-Friendly Foods
When following a keto diet, it’s crucial to focus on whole, nutrient-dense foods, including:
- Fatty meats: bacon, sausage, steak
- Fatty fish: salmon, tuna, mackerel
- Eggs
- Full-fat dairy: cheese, butter, cream
- Low-carb vegetables: leafy greens, broccoli, cauliflower
- Nuts and seeds: almonds, walnuts, chia seeds
Foods to Avoid
On the other hand, there are certain foods that should be avoided on a keto diet, including:
- Sugary drinks: soda, juice, sports drinks
- Refined grains: bread, pasta, cereals
- Starchy vegetables: potatoes, corn, peas
- Legumes: beans, lentils, peanuts
- High-carb fruits: bananas, apples, oranges
Starbucks Keto Breakfast Options
Now that we have a better understanding of the keto diet, let’s explore the keto breakfast options available at Starbucks. While Starbucks may not have a specific “keto” menu, there are several options that can be customized to fit a keto diet.
Beverages
When it comes to beverages, Starbucks offers several keto-friendly options, including:
- Coffee: black coffee is a great option, with 0g of carbs and 0g of sugar
- Tea: unsweetened tea is another great option, with 0g of carbs and 0g of sugar
- Americano: made with espresso and water, an Americano has 0g of carbs and 0g of sugar
- Latte: made with espresso and steamed milk, a latte can be customized to be keto-friendly by asking for a non-dairy milk alternative, such as almond milk or coconut milk, and holding the whipped cream
Customizing Your Beverage
To make your beverage even more keto-friendly, consider the following customizations:
- Ask for no added sugar or sweetener
- Choose a non-dairy milk alternative, such as almond milk or coconut milk
- Hold the whipped cream
- Add a splash of heavy cream or half-and-half for extra fat
Food Options
When it comes to food, Starbucks offers several keto-friendly options, including:
- Bacon and Sausage: both of these meat options are keto-friendly and can be paired with a low-carb breakfast option, such as scrambled eggs
- Scrambled Eggs: made with eggs and a splash of milk, scrambled eggs are a great keto-friendly option
- Spinach and Feta Omelet: made with eggs, spinach, and feta cheese, this omelet is a great keto-friendly option
- Avocado Toast: while the toast is not keto-friendly, the avocado is a great source of healthy fat and can be paired with a fried egg or a slice of bacon
Customizing Your Food
To make your food even more keto-friendly, consider the following customizations:
- Ask for no toast or hold the bread
- Choose a low-carb vegetable option, such as spinach or bell peppers
- Add a slice of cheese or a sprinkle of feta for extra fat
- Pair your food with a keto-friendly beverage, such as a coffee or tea
Starbucks Keto Breakfast Menu
While Starbucks may not have a specific “keto” menu, we’ve created a sample menu that highlights some of the keto-friendly options available:
| Beverage | Food |
|---|---|
| Coffee | Bacon and Sausage |
| Tea | Scrambled Eggs |
| Americano | Spinach and Feta Omelet |
| Latte (with non-dairy milk alternative) | Avocado Toast (without toast) |
Conclusion
While Starbucks may not have a specific “keto” menu, there are several keto-friendly options available. By customizing your beverage and food options, you can create a keto-friendly breakfast that fits your dietary needs. Remember to focus on whole, nutrient-dense foods, and avoid sugary drinks and refined grains. With a little creativity and customization, you can enjoy a delicious and keto-friendly breakfast at Starbucks.
Final Tips
- Always ask for no added sugar or sweetener
- Choose non-dairy milk alternatives, such as almond milk or coconut milk
- Hold the whipped cream and add a splash of heavy cream or half-and-half instead
- Pair your food with a keto-friendly beverage, such as a coffee or tea
- Don’t be afraid to customize your order to fit your dietary needs
What is a keto diet, and how does it relate to breakfast options at Starbucks?
A keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. When it comes to breakfast options at Starbucks, a keto diet requires careful selection to ensure that the meal is low in carbs and sugar. Starbucks offers a variety of breakfast items, but not all of them are keto-friendly. However, with a little creativity and customization, it is possible to find keto breakfast options at Starbucks.
To follow a keto diet at Starbucks, it’s essential to focus on protein-rich foods, healthy fats, and low-carb vegetables. Avoid sugary drinks, pastries, and breakfast items high in carbs, such as oatmeal, yogurt parfaits, and breakfast sandwiches on a bagel or English muffin. Instead, opt for scrambled eggs, spinach, and avocado, or a keto-friendly coffee drink made with heavy cream and no added sugar.
What are some keto-friendly breakfast options at Starbucks?
Starbucks offers several keto-friendly breakfast options, including scrambled eggs, spinach, and avocado. The Spinach and Feta Omelet is a good option, but be sure to ask for no toast or hash browns. Another option is the Breakfast Scramble, made with scrambled eggs, cheese, and vegetables, but ask for no potatoes or bread. You can also customize a keto-friendly breakfast sandwich by ordering a protein-rich food, such as scrambled eggs or sausage, and pairing it with a low-carb vegetable, like spinach or avocado.
In addition to these options, Starbucks also offers keto-friendly coffee drinks, such as a latte made with heavy cream and no added sugar. Be sure to ask for no whipped cream or flavorings, which are high in sugar. You can also add a scoop of protein powder or a splash of coconut oil to your coffee for an extra boost of energy and nutrition.
Can I customize my Starbucks breakfast order to make it keto-friendly?
Yes, you can customize your Starbucks breakfast order to make it keto-friendly. Starbucks baristas are happy to accommodate special requests, so don’t be afraid to ask for modifications to your order. For example, you can ask for no toast or hash browns with your omelet or breakfast scramble, or request that your breakfast sandwich be made with a low-carb vegetable, such as spinach or avocado, instead of a bagel or English muffin.
When customizing your order, be specific about what you want and don’t want. For example, you can say, “I’ll have a Breakfast Scramble with scrambled eggs, cheese, and spinach, but no potatoes or bread.” Or, “I’ll have a latte made with heavy cream and no added sugar, please.” By being clear and specific, you can ensure that your breakfast order is keto-friendly and delicious.
What are some keto-friendly coffee drinks at Starbucks?
Starbucks offers several keto-friendly coffee drinks, including lattes, cappuccinos, and Americanos made with heavy cream and no added sugar. You can also ask for a scoop of protein powder or a splash of coconut oil to be added to your coffee for an extra boost of energy and nutrition. Another option is a keto-friendly cold brew coffee, made with heavy cream and no added sugar.
When ordering a keto-friendly coffee drink at Starbucks, be sure to ask for no whipped cream or flavorings, which are high in sugar. Instead, opt for a sprinkle of cinnamon or cocoa powder on top of your drink for added flavor. You can also ask for a shot of espresso on the side, which is a zero-carb option that can be added to your coffee drink for an extra boost of energy.
How do I order a keto-friendly breakfast sandwich at Starbucks?
To order a keto-friendly breakfast sandwich at Starbucks, start by selecting a protein-rich food, such as scrambled eggs, sausage, or bacon. Then, ask for a low-carb vegetable, such as spinach or avocado, to be added to your sandwich. Finally, request that your sandwich be made without a bagel or English muffin, which are high in carbs.
For example, you can say, “I’ll have a breakfast sandwich with scrambled eggs, spinach, and avocado, but no bagel or English muffin.” Or, “I’ll have a sausage and egg sandwich with a side of spinach, but no biscuit or bread.” By being specific about what you want and don’t want, you can ensure that your breakfast sandwich is keto-friendly and delicious.
Are there any keto-friendly pastries or baked goods at Starbucks?
Unfortunately, most pastries and baked goods at Starbucks are not keto-friendly, as they are high in carbs and sugar. However, Starbucks does offer a few keto-friendly options, such as a keto-friendly coffee cake made with almond flour and sweetened with stevia. You can also ask for a slice of cheese or a side of nuts, which are keto-friendly options that can be paired with your coffee or breakfast.
It’s worth noting that even if a pastry or baked good is labeled as “low-carb” or “sugar-free,” it may still contain hidden sources of carbs or sugar. Always check the ingredients and nutrition information before ordering, and be sure to ask your barista about any potential allergens or ingredients that may not be keto-friendly.
Can I get a keto-friendly breakfast meal at Starbucks if I have dietary restrictions or preferences?
Yes, you can get a keto-friendly breakfast meal at Starbucks even if you have dietary restrictions or preferences. Starbucks offers a variety of options that can be modified to accommodate common dietary restrictions, such as gluten-free, dairy-free, and vegan. For example, you can ask for a gluten-free breakfast sandwich made with a gluten-free bread alternative, or a dairy-free latte made with a non-dairy milk alternative.
If you have a specific dietary restriction or preference, be sure to let your barista know when you order. They can help you modify your meal to accommodate your needs and ensure that it is keto-friendly. Additionally, Starbucks offers a variety of online resources and tools that can help you plan your meal and make informed choices about your dietary needs.