The average Starbucks frappuccino contains 50+ grams of sugar. Since the ketogenic diet is a low-carb diet and limits the consumption of sugar, a traditional frappuccino is far from keto-friendly. But, there is still a way that you can order this frozen blended coffee beverage without all of the sugar. Here is your guide to ordering a keto frappuccino at Starbucks!
Ingredients to Avoid
It can be tricky to stay keto at Starbucks. The most obvious ingredients to avoid seem to be the chocolate/caramel drizzle, added syrups, and toppings. But, the majority of sugar from a Starbucks Frappuccino doesn’t actually come from these additions.
For example, a grande (16oz) Mocha Cookie Crumble Frappuccino contains 480 calories, 62g of carbohydrates, and 55g of sugar. This drink includes whole milk, simple syrup, mocha sauce, cookie crumbles, mocha drizzle, and whipped cream.
An espresso frappuccino blended beverage, on the other hand, does not include all of the frills of the specialty frappuccino coffee drinks. It is simple blended espresso, milk, and ice. It would natural to assume that this drink is significantly lower in sugar compared to a drink like the Mocha Cookie Crumble drink. But, this drink still contains 43 grams of carbs and 42g of added sugar.
So, where are the majority of these carbs coming from? It is actually from the milk and Coffee Frappuccino Syrup (also called frappuccino base or classic syrup). Whole milk is high in sugar and the syrup/base is simply made with sugar and water. These two ingredients are the main ingredients to avoid when ordering a keto diet approved frappuccino at Starbucks.
Keto Frappuccino: What To Order
If you want a low-carb, keto frappuccino try ordering this next time you are at Starbucks:
Drink Type: Espresso frappuccino
Milk: Almond milk or coconut milk (or heavy whipping cream, but be cautious of added calories)
Exclude: Frappuccino base
An example would be a grande espresso frappuccino with almond milk instead of whole milk and no frappuccino base.
Additions to Your Keto Frappuccino
To add some sweetness to your drink, try adding one to two pumps of sugar-free vanilla syrup or sugar-free cinnamon dolce syrup. Starbucks also offers stevia as a sweetener option.
The addition of whipped cream adds an extra 1-2g of carbs (based on size). Mocha syrup adds an additional 7g of carbohydrates, whereas mocha drizzle only adds 1g. Caramel sauce drizzle also only adds an additional 1g of carbohydrates to your keto drink. Other non-sugar-free syrups add an additional 5g of carbohydrates per pump.
Have You Tried a Keto Frappuccino at Starbucks?
Comment below and share your go-to keto Starbucks drink order with the community!
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