Bulletproof coffee, the trendy blend of coffee, grass-fed butter, and MCT oil, has become a go-to breakfast replacement for many followers of the high-fat, low-carb ketogenic (keto) diet. According to a 2020 survey by the International Food Information Council, about 5% of Americans reported following a keto diet, up from 3% in 2019[^1^]. As the diet‘s popularity continues to grow, so does the demand for keto-friendly options at mainstream food and beverage chains like Starbucks.
But can you actually get bulletproof coffee at Starbucks, or are you better off brewing your own at home? As a picky shopper and retail/consumer expert, I‘ve done the research to help you navigate the menu and make informed choices that align with your dietary goals and preferences.
The Skinny on Bulletproof Coffee
First, let‘s break down what bulletproof coffee is and why it‘s so popular among keto dieters. The original recipe, created by Bulletproof founder Dave Asprey, calls for blending high-quality, low-toxin coffee with at least two tablespoons of grass-fed, unsalted butter and one to two tablespoons of MCT oil[^2^]. This combination of healthy fats and caffeine is said to provide sustained energy, mental clarity, and satiety throughout the morning.
The key ingredients in bulletproof coffee—butter and MCT oil—are rich in saturated fats, which have been demonized in the past but are now recognized as important components of a healthy diet, particularly for those following a keto lifestyle. Grass-fed butter contains vitamins A, D, E, and K2, as well as conjugated linoleic acid (CLA), a fatty acid that has been linked to various health benefits[^3^]. MCT oil, derived from coconuts, is rapidly metabolized by the liver and converted into ketones, providing an efficient source of energy for the brain and body[^4^].
However, it‘s worth noting that the touted benefits of bulletproof coffee are largely anecdotal and have not been extensively studied in humans. Some experts caution that replacing a nutrient-dense breakfast with a high-fat drink could lead to deficiencies over time[^5^]. As with any dietary change, it‘s important to listen to your body and consult with a healthcare professional to ensure you‘re meeting your individual needs.
Starbucks‘ Stance on Bulletproof Coffee
Now, onto the million-dollar question: Can you order bulletproof coffee at Starbucks? The short answer is no, at least not officially. Starbucks does not currently offer bulletproof coffee on its menu, nor do they provide butter as a condiment or coffee add-in. However, with a few modifications and substitutions, you can create a similar drink that aligns with your keto goals.
I reached out to Starbucks for comment on their stance regarding bulletproof coffee and received the following response from a company spokesperson:
"At Starbucks, we strive to provide a wide range of high-quality, customizable beverages to meet our customers‘ diverse needs and preferences. While we do not currently offer bulletproof coffee as a menu item, we are always exploring new ways to innovate and expand our offerings. We encourage customers to work with their baristas to create the perfect drink that fits their dietary requirements and taste preferences."
Hacking the Starbucks Menu for Keto Success
So, how can you hack the Starbucks menu to create a keto-friendly version of bulletproof coffee? Here‘s a step-by-step guide:
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Order a hot drip coffee or an Americano as your base. These options are naturally carb-free and provide a blank canvas for customization.
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Ask for a side of heavy whipping cream, which contains about 0.4 grams of carbs per tablespoon[^6^]. You can also request grass-fed butter from the condiment bar, but keep in mind that the selection may vary by location and availability.
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Add the butter and heavy cream to your coffee, then blend thoroughly using an immersion blender (if available) or stir vigorously until well-combined. The blending process helps emulsify the fats and create a creamy, latte-like consistency.
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If desired, add a pump of sugar-free syrup (like vanilla or cinnamon dolce) for sweetness without the carbs. Alternatively, you can bring your own keto-friendly sweetener, such as stevia or monk fruit extract.
Here‘s a nutritional breakdown of a 16-ounce (Grande) bulletproof-style coffee made with Starbucks ingredients:
| Ingredient | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Coffee (16 oz) | 5 | 0 | 0 | 0.3 |
| Grass-fed Butter (2 tbsp) | 200 | 24 | 0 | 0 |
| Heavy Cream (2 tbsp) | 100 | 12 | 0.8 | 0.8 |
| Total | 305 | 36 | 0.8 | 1.1 |
As you can see, this modified version of bulletproof coffee is high in fat, low in carbs, and moderate in protein, making it a suitable option for those following a keto diet. However, it‘s important to note that the calorie and fat content may be too high for those who are trying to lose weight, even on a keto plan. As with any food or beverage, moderation is key.
Beyond Bulletproof: Keto-Friendly Starbucks Drinks
If you‘re not a fan of bulletproof coffee or simply want to mix up your keto-friendly Starbucks order, there are plenty of other options to choose from. Here are some of my top picks:
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Unsweetened Iced Coffee or Cold Brew: These refreshing options are naturally carb-free and can be customized with a splash of heavy cream or sugar-free syrup for added flavor and creaminess.
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Americano (Hot or Iced): Made with espresso and hot water, an Americano is a simple, low-carb choice that can be dressed up with heavy cream, sugar-free syrups, or a sprinkle of cinnamon.
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"Keto White": For a keto-friendly twist on the classic White Mocha, ask for an Americano with heavy cream, sugar-free vanilla syrup, and sugar-free cinnamon dolce syrup.
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Unsweetened Teas (Hot or Iced): Most of Starbucks‘ unsweetened tea options, such as green tea, mint majesty, and passion tango, are naturally carb-free and can be enjoyed as-is or with a splash of heavy cream.
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Iced Passion Tango Tea "Lemonade": For a keto-friendly version of Starbucks‘ popular Pink Drink, ask for unsweetened iced passion tango tea, a splash of heavy cream, and a few pumps of sugar-free vanilla syrup.
When ordering keto drinks at Starbucks, be sure to watch out for potential pitfalls like milk, non-dairy alternatives (which often contain added sugars), and whipped cream (which is made with vanilla syrup). Stick to heavy cream or a small amount of coconut milk for your dairy needs, and opt for sugar-free syrups or natural sweeteners like stevia to keep your carb count in check.
The Bottom Line
While Starbucks may not officially offer bulletproof coffee on its menu, keto dieters can still enjoy a range of low-carb, high-fat beverages by making a few simple modifications and substitutions. By focusing on quality ingredients, watching out for hidden sources of carbs, and practicing moderation, you can indulge in your favorite Starbucks drinks without derailing your keto goals.
As a picky shopper and consumer expert, my advice is to experiment with different options and find what works best for your individual tastes and dietary needs. Don‘t be afraid to ask your barista for guidance or request customizations to create your perfect keto-friendly beverage. With a little creativity and know-how, you can have your keto cake (er, coffee) and drink it too!
[^1^]: International Food Information Council. (2020). 2020 Food & Health Survey. Retrieved from https://foodinsight.org/2020-food-and-health-survey/[^2^]: Asprey, D. (2021). Bulletproof Coffee Recipe. Retrieved from https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/
[^3^]: Dhiman, T. R., Anand, G. R., Satter, L. D., & Pariza, M. W. (1999). Conjugated linoleic acid content of milk from cows fed different diets. Journal of Dairy Science, 82(10), 2146-2156.
[^4^]: Takeuchi, H., Sekine, S., Kojima, K., & Aoyama, T. (2008). The application of medium-chain fatty acids: edible oil with a suppressing effect on body fat accumulation. Asia Pacific Journal of Clinical Nutrition, 17(S1), 320-323.
[^5^]: Sisson, M. (2019). The Definitive Guide to Bulletproof Coffee. Retrieved from https://www.marksdailyapple.com/bulletproof-coffee/
[^6^]: U.S. Department of Agriculture. (2019). FoodData Central. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1097189/nutrients
