So, you’ve got your list of keto-friendly foods, but what about keto drinks? If you’re wondering “what can I drink on keto?” (besides water), we’ve got you covered. These 11 low-carb keto drinks include everything from delicious keto smoothies, keto coffee, and other refreshing low-carb keto diet drinks you can make at home.
When it comes to losing weight and changing your habits, drinks often tend to be one of the most overlooked sources of calories and sugar. No need to stress, we’ve got your back. Stay on track with your health goals with these keto friendly drinks.
What Drinks can I have on Keto?
People sometimes make keto more restrictive than it is. What can you drink on keto? Most of the same things that you drank before! Of course, there are adjustments required, but if you were a coffee drinker you can make a morning joe with reduced carbs. You can even have alcohol if you keep it smart. It isn’t so much about the type of drink as it is always being aware of what’s going into it, and making adjustments for your keto diet drinks.
- Sparkling Water
- Diet soft drinks (in moderation)
- Keto Smoothies
- Keto-specific drinks
- Certain alcohols
Sparkling Water: Of course, we know that water is keto-friendly, but what about seltzer water? This bubbly (and often times flavored) water comes with zero calories and is keto-friendly. These carbonated, zero-carb drinks are found plain or with a number of different fruity flavors.
Coffee: If you’re a coffee drinker, then you’re all set. Black coffee is a go-to drink for most of the population, but especially for those looking for keto-friendly drinks. Coffee can be especially beneficial for those just starting out on the keto diet when they first experience a decrease in energy from depleting their carbs.
The main thing to watch for when it comes to coffee is any additional artificial creamers or sweeteners. Yep, unfortunately, this means getting rid of that French vanilla creamer for your morning coffee. If you do want to add some creamer, go with a full-fat dairy source or dairy alternative. For example, a splash of unsweetened full-fat heavy cream or unsweetened almond milk should do just the trick.
Tea: Tea, like black coffee, has zero carbs and plenty of caffeine, making it a go-to keto drink. However, there are a number of different teas out there to choose from. Are all of these teas keto-friendly? Just about! Some of our favorite go-to keto teas include black teas, green teas, and herbal teas if you need a keto diet drink without the caffeinated buzz.
What soft drinks can I have on keto?
Clearly, your average sugary soft drink is not keto-friendly. But what about diet soda on keto? Can you drink Coke Zero and stay keto? While the answer is a technical yes (Diet sodas typically contain 0 grams of carbs), don’t develop a vice of diet soda on keto. Sugar-free soft drinks have been linked to many health problems, including heart and kidney disease, headaches, lower bone density, and even depression. While the bodies of evidence are still fairly new, it’s safe to say that diet sodas are not the best keto drinks if you’re looking for holistic health.
Can you drink sugar-free drinks on keto? It won’t knock you out of ketosis, but keep it in moderation.
Chocolate Keto Smoothie: Protein shakes can be a great way to get in your protein while maintaining ketosis! This Chocolate Keto Smoothie only needs three ingredients including unsweetened almond milk, chocolate whey protein, and organic almond butter. With about 22 grams of fat and 29 grams of protein, you’ll feel recovered from your workout while maintaining a ketogenic state.
Keto Green Smoothie: Another keto-friendly drink you’ll want to drink to satiate your taste buds with is this Keto Green Smoothie. This smoothie combines steamed spinach, cucumber, avocado, a hint of lemon and ice. Feel free to add a scoop or two of vanilla protein powder for a little extra protein.
Turmeric Keto Smoothie: If you’re looking to spice it up a little bit, this Turmeric Keto Smoothie is all you need. Jam-packed with health benefits, this smoothie combines almond milk, turmeric, cinnamon, and chia seeds to create an indulging healthy keto drink.
Exogenous Ketones: Ketosis can happen naturally when ketones are produced in the body via diet and fasting or when ketones are consumed from an external source (like a supplement drink containing exogenous ketones). Keto diet drinks containing exogenous ketones can help improve mental clarity and give a boost to cognitive functioning when you hit that mid-day slump.
Keto Mocha Frappuccino: This chocolatey delicious keto frappuccino has enough caffeine to perk you up while adding a sweet and delicious flavor to subdue cravings.
Vodka and Lime: Vodka paired with lime, lemon, or seltzer water is a great way to get a buzz without going over your carb limit. Vodka is relatively keto-friendly with zero grams of carbs.
Rum and Diet Coke: Rum and Diet Coke is another low-carb alcoholic beverage one can enjoy on a keto diet without much alarm for going over your carb limit. Be sure to avoid any flavored rum-options to keep the carb intake as low as possible.
Gin: Straight gin is another alcoholic keto drink– but again, but sure to avoid any flavored gins. You also want to avoid cocktail mixes or added juice as they can contain a number of artificial ingredients and unnecessary sweeteners.
Always Check the Ingredients
When it comes to keto drinks, you’ve got quite a variety of options. Whether you’re looking to quench your thirst, increase your protein and nutrients, or get a buzz going, there are plenty of ways to stay keto while enjoying your favorite low-carb drinks.
The ketogenic diet is more than just a diet, it’s a lifestyle. To us, this means using the diet to fit your needs so you can maintain the healthy lifestyle you’re aiming for. Use this guide the next time you’re struggling to make an educated decision about which drink is best for you.
Steph Lodge is a wellness writer with a passion for health, nutrition and fitness. Steph is a competitive weightlifter and lover of the outdoors. She’s taught a number of meal prep and nutrition courses at different events around the country. She is also the founder of The Athlete’s Kitchen, a site dedicated to all things health and wellness.