If you’re anything like me, you’re totally susceptible to all those pumpkin spice latte ads you’ve been seeing. But what about keto?! Here are some keto Starbucks options for all my keep peeps out there.

Nothing says fall to me more than the windows open to let in the crispy cold air, the seat heaters on full blast, and a cozy cup of warm coffee in my hand. Only thing is, all the best fall drinks are crazy calorie bombs (I’m looking at you pumpkin spice latte) and all I want is a sweet treat that won’t kick me out of keto. I’m not super strict about it, but I’m stilling trying to keep the carbs and calories down while living that fall coffee life.

keto drinks from starbucks | www.iamafoodblog.com

Fall Time Keto Starbucks Drinks

Here are 6 keto Starbucks drinks to order, which happens to be our caffeine fuel of choice!

1. Keto Starbucks Midnight Cinderella Latte

I’m sure you’ve seen the “Cinderella Latte” all over the internet and instagram. It’s a “secret menu” item that’s supposed to be like a velvety balanced pumpkin drink. It has half pumpkin sauce and half white chocolate but that would be way too crazy for a low carb drink so instead I get a keto Midnight Cinderella Latte. It’s creamy, just the right amount of sweet, and pumpkin-y. Here’s how you order it: tall americano with 1 pump skinny mocha sauce, 1/2 pump pumpkin sauce, light heavy cream. Light heavy cream in case you’re wondering is heavy cream, about a tablespoon or so. If you’re crazy about tracking your macros, don’t ask for it with the heavy cream – the “light” part differs from barista to barista – and add it in yourself.
Macros: 7 grams net carbs, 5.5 grams fat, 89 calories

2. Keto Great Pumpkin Latte

The other “secret” menu latte that’s been floating around the internets is the great pumpkin latte, in homage to Charlie Brown. It’s a regular latte but with half the pumpkin sauce replaced for toffee nut. Starbucks doesn’t have a sugar free toffee nut so I just invented my own great pumpkin by going with 1/2 pump of pumpkin sauce and 1 pump of cinnamon dolce in an americano with a splash of cream. It’s extra cinnamon-y with a hint of pumpkin and so, so good. Order it like this: tall americano with 1 pump pumpkin sauce and 1 pump sugar free cinnamon dolce. Add in 1 tablespoon of heavy whipping cream yourself or ask for light heavy cream.
Macros: 7 grams net carbs, 5.5 grams fat, 89 calories

3. Low Carb Keto Mocha

If you love chocolate and coffee together then obviously you love mochas and have been missing them ever since you decided to do the whole keto thing. Treat yourself and order a keto friendly mocha! Ask for a no whip short mocha with skinny mocha sauce, replace the milk with half heavy whipping cream, half water.
Macros: 2 grams net carbs, 5 grams fat, 55 calories

4. Low Carb Keto Flat White

If you’ve been to Australia, you know that flat white are a super popular milky coffee drink that’s strong and creamy. They’re delicious but because they’re made with milk, they not really keto friendly. But, you can make a quick sub by switching out the milk for heavy whipping cream. Order: short flat white, no milk, half heavy whipping cream, half water, steamed.
Macros: 2 grams net carbs, 5 grams fat, 55 calories

5. Low Carb Keto Chai Tea Latte

I love the warming spices of a chai tea latte – they’re so cozy! Typically chai tea lattes are made with a pre-sweetned chai tea concentrate, but luckily, they have tea bags too. Just order a tall chai tea with 2 tea bags, 1 pump of cinnamon dolce and then add a tablespoon of heavy whipping cream yourself. Sweet and spicy and perfect for fall. This is probably my favorite keto Starbucks drink of them all, especially in fall.
Macros: 0.5 grams net carbs, 5 grams fat, 51 calories

6. Keto Starbucks London Fog Latte

London fog lattes are my fave! Creamy earl grey tea with round vanilla notes and a splash of sweetness is perfect on a misty fall day. The London fog/earl grey tea lattes at Starbucks are kind of a load of calories, but there’s definitely a way around that. Order a tall earl grey tea with 2 tea bags, 1 pump of sugar free vanilla, and light heavy whipping cream. You can also just add a tablespoon of heavy whipping cream yourself to make sure you only get 1 tablespoon in there.
Macros: 0.5 grams net carbs, 5 grams fat, 51 calories

7. Keto Apple Crisp Macchiato

I’m all for the new Starbucks fall drinks and the apple crisp is delicious! Warm and toasty cinnamon brown sugar flavors and a hint of apple. A nice twist from my one true love, pumpkin spice. Of course I had to figure out a keto version. It’s not a true macchiato because that would be too much milk, but it’s an excellent sub. Here’s how you order it: tall americano with 1 pump apple brown sugar syrup, 1 pump sugar free vanilla, and light heavy cream, which is about 1 tablespoon. Go wild and get some extra cinnamon spice sprinkled on top.
Macros: 7 grams net carbs, 5.5 grams fat, 89 calories

8. Keto Starbucks Pumpkin Cream Cold Brew

Um this is maybe the most delicious Starbucks drinks I’ve had in a while. It’s so creamy and pumpkin-y and full of fall feels. It’s also on the higher side of carbs, so I keep it as a special treat. The extra pumpkin spice topping, which is literally just spices adds a lot of flavor without adding any extra carbs. Try one before pumpkin season ends!! How to order it: Tall vanilla sweet cream cold brew with 1 pump pumpkin sauce and 1-2 pumps sugar free vanilla (instead of regular vanilla), extra pumpkin spice topping, LIGHT splash of sweet cream.
Macros: 9 grams net carbs, 5 grams fat, 90 calories.

If you want to make your own keto fall drinks, I think the most info to know is the nutritional info for the pumpkin sauce and apple brown sugar syrup. Have fun drinking ALL the fall drinks!!

Starbucks Pumpkin Sauce nutritional info:

1 pump = 30 cals, 0 grams fat, and 7.5 grams carbs

Starbucks apple brown sugar syrup nutritional info:

1 pump = 35 cals, 0 grams fat, and 8 grams carbs

Of course, the best most keto friendly thing to order is black coffee or tea. But if that’s kind of boring to you, don’t forget about the sugar-free options! The sugar-free syrups are your friends because 0 carbs and 0 calories. Starbucks has SF cinnamon dolce and sugar free vanilla. There’s also skinny mocha sauce which is has 1 gram of carbs and 5 calories per pump. And for all you pumpkin spice lovers out there (I mean me!), the pumpkin sauce has 5 grams of carbs and 33 calories, which isn’t the greatest, but if you watch all your other carbs for the day, you can do it.

Bonus: I just learned about the DoubleShot on Ice. Ask for no classic and swap out the milk for a splash of cream. You can add some sugar free syrup in too. The double shot is shaken over ice so it’s kind of like a extra smooth mellow iced espresso but somehow better than just getting espresso over ice. When you add the splash of cream and a sweetener, it’s basically caffeine heaven. You can even add in a pump of pumpkin spice if your macros allow it :)

Happy fall coffee-ing!
pumpkin spice forever and always,
xoxo steph

PS – If you’re looking for a sweet keto treat, try my keto cheesecake :)


  1. Whitney says:

    Unfortunately Starbucks discontinued skinny mocha a few years ago and sugar free cinnamon dolce this year. The only sugar free syrup is the sugar free vanilla. (Barista of 17 years)

  2. Sue says:

    Where is that mug sleeve from??

    1. Stephanie says:

      hi, it’s from japan :)

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