Whether you’re counting macros, following a keto lifestyle, or simply trying to cut back on sugar, finding low-carb drink options at Starbucks can feel like a challenge. Between flavored syrups, sweetened milks, and hidden carbs in those tasty toppings, even seemingly innocent choices can throw off your nutrition goals.
But there’s good news: with a little customization, Starbucks can absolutely fit into a low-carb lifestyle. You don’t have to give up your favorite coffee stop—you just need to know what to order and what to avoid. We’ll break down the best low-carb Starbucks drinks, from ready-to-order picks to simple tweaks that keep you energized and on track.
Let’s face it: grabbing a coffee or tea from Starbucks can feel like navigating a sugar minefield when you’re trying to keep things low-carb.
Many of the most popular menu items, from flavored lattes to blended Frappuccinos, are loaded with sugar and carbs by default.
Even drinks that sound simple, like a chai tea latte or matcha green tea, often pack more carbs than you’d expect.
The key to staying low-carb at Starbucks is knowing how to decode the menu.
Most drinks can be made low-carb (or close to it) with a few smart substitutions: sugar-free syrups and skipping the whip can go a long way. Even better, Starbucks baristas are used to custom orders, so don’t be shy about asking for exactly what you want.
In the sections ahead, we’ll highlight the best low-carb drinks you can order right off the menu, plus custom hacks that taste amazing and won’t derail your goals.
When we talk about low-carb Starbucks drinks, we’re generally aiming for drinks with 10 grams of carbs or fewer—a sweet spot that fits into most low-carb or keto-style eating plans without spiking blood sugar or derailing your diet.
The challenge? Many Starbucks drinks contain hidden sugar and sneaky carbs. Syrups, sauces, sweetened toppings, and even certain types of milk (like oat or 2%) can add up fast. A grande macchiato with oat milk, for example, has over 20g of carbs, almost half of which come from sugar.
Luckily, Starbucks offers plenty of ways to customize. Swapping in unsweetened almond milk, skipping classic syrups, and asking for sugar-free options can make a big difference. Understanding how to tweak your drinks is key, and we’ll show you how!
Whether you’re craving something hot, iced, or blended, there are plenty of ways to stay low-carb at Starbucks without sacrificing flavor. Below, we’ve broken down the top picks by drink category—each customizable, satisfying, and under roughly 10g net carbs (depending on size and milk choice, of course). These options keep sugar low, protein steady, and caffeine flowing.
When you’re craving something hot and cozy, opt for one of these caffeinated classics:
Americano with heavy cream: A go-to pick for low-carb coffee lovers. Bold espresso, hot water, and a splash of heavy cream make this rich and satisfying without the sugar hit.
Flat white with almond milk: Ask for a short or tall size with almond milk instead of whole. The microfoam gives it a creamy texture, but almond milk keeps the carb count in check.
Brewed coffee with a splash of heavy cream or sugar-free syrup: When in doubt, keep it simple. A plain Pike Place roast with heavy cream or a pump of sugar-free vanilla hits the spot with zero fuss.
When the sun is shining, nothing satisfies quite like an ice-cold drink. Here’s how to get your chilled coffee fix without the extra carbs.
Iced coffee (no classic syrup) + heavy cream or almond milk: Always ask for “no classic syrup” to avoid the default sugar. Add a splash of heavy cream or almond milk and a sugar-free flavor to liven things up.
Iced shaken espresso with sugar-free vanilla + light cream: Refreshing and customizable. Swap in a sugar-free syrup (like vanilla) and keep the cream to a light splash for a smooth, subtly sweet drink.
It’s hard to beat espresso when you’re looking for a proper pick-me-up. Grab one of these modified favorites the next time you’re looking for a little (low-carb) treat to help you get over the mid-day slump.
Blonde espresso with heavy cream: Sweeter and smoother than the standard roast, blonde espresso pairs well with a bit of heavy cream. It’s minimalist, flavorful, and super low in carbs.
Macchiato with light heavy cream (no drizzle): Order this layered espresso drink without the sugary caramel drizzle. Ask for just a touch of heavy cream for richness.
For the low- and no-caffeine lovers, tea is a simple, satisfying sip that’s easy to enjoy—no carbs required.
Iced or hot green tea, unsweetened: Clean, hydrating, and zero carbs. This one’s a go-to if you want something refreshing without a caffeine overload.
Passion tea (no sweetener) and a splash of lemonade or heavy cream: Bright and fruity without the sugar; just be sure to ask for it unsweetened. For a creamy twist, add a splash of heavy cream. For a more citrusy lift, a bit of lemonade (go light) works well.
Order a “light” or “skinny” version of your favorite Frap. Skip the whipped cream and ask for sugar-free syrup and almond milk to keep your drink deliciously low-carb. These hacks work best with smaller sizes (tall or grande) to keep carbs in the low zone.
Ordering low-carb at Starbucks isn’t just about choosing the right drink; it’s also about knowing how to customize. With a few strategic tweaks, you can transform almost any menu item into something that aligns with your goals. Here’s how to master the art of the low-carb Starbucks order:
Cutting carbs doesn’t have to mean sacrificing taste. With a few simple tricks, you can enjoy your Starbucks ritual while keeping your drink both flavorful and macro-friendly.
If you’re just starting to dial back your sugar intake, one simple approach is to ask for half the usual amount of syrup or sweetener. It’s a small shift, but it can make a big difference in helping your taste buds adjust without feeling like you’re giving something up.
Flavor doesn’t always have to come from syrups, either. Spices like cinnamon or nutmeg are underrated, sugar-free additions that can elevate your drink naturally. They work especially well in lattes or cold brews, adding a warm and cozy kick without any extra carbs.
And for those who want to turn their favorite drink into a more functional boost, adding your own clean protein powder or collagen is a game-changer. Stirring in a scoop of Wild Society Nutrition’s grass-fed collagen or clear whey isolate can add real nutritional value. It’s the perfect blend for post-workout recovery, enjoying a protein-rich snack on the go, and keeping your energy up throughout the day.
Choosing the right time to enjoy your Starbucks drink can make a surprising difference in how you feel throughout the day. If you’re heading into a workout and you need the benefits of quality protein and caffeine, a low-carb option like an iced coffee with a splash of heavy cream or a blonde espresso with added grass-fed protein can give you the clean boost you need without risking a crash later on.
Midday is another great window for a low-carb coffee or tea, especially if you’re looking to stay full and focused. Adding a scoop of collagen or clear whey can help you stay satisfied between meals while also supporting muscle recovery, skin health, and joint function.
Later in the day, it’s a good idea to be mindful of both caffeine and artificial sweeteners.
Even sugar-free drinks can interfere with sleep, especially if they’re packed with sucralose or other stimulants. If you’re craving something warm and comforting in the evening, consider a decaf Americano or an herbal tea—simple, soothing, and completely carb-free!
Navigating Starbucks on a low-carb diet might seem tricky at first, but once you understand how to customize your order, it becomes second nature. You don’t need to give up your favorite drinks; you just need to approach them with intention.
By swapping out high-carb ingredients, skipping sugary syrups, and even stirring in your own Wild Society Nutrition protein or collagen, you can turn a simple coffee run into a supportive part of your wellness routine.
Starbucks doesn’t have to be a “cheat.” It can be a convenient, enjoyable way to stay on track with your goals. In the end, it’s not about restriction: it’s about choosing what fuels you best.
Featured image via Erik Mclean on Unsplash
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