How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (2023)

Nothing beats a light-and-sweet Caramel Swirl Latte from Dunkin’…but now that you’ve gone keto, your usual is off the menu. Since the diet is low carb, you’ll need to avoid bread and sugar on your morning coffee run to stay in ketosis. Better yet, you’ll have to load up on protein and fat to stay satiated. While it may take some forethought, you can definitely eat keto at Dunkin’ Donuts, and we’ll prove it.

The coffee chain, unfortunately, doesn’t have a nutrition calculator on its website, but it does list nutrition and allergy info for all of their menu items. So, it’ll take a bit of guesswork to figure out the net carbs of your adjusted food and drink orders. (The nutrition info that follows each menu item below doesn’t account for keto-friendly modifications.) Nevertheless, it’s totally possible to work Dunkin’ into your meal plan. Read on for 15 menu items, plus tips from an expert on going keto.

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Meet the Expert

Dr. Felicia Stoler, DCN, is a registered dietitian, nutritionist and exercise physiologist. She’s the author ofLiving Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Greatand the former host of TLC’sHoney, We're Killing the Kids.

Tips for Going Keto

“The keto diet is effective for helping people lose weight, but it’s not effective as a lifetime lifestyle diet,” Stoler explains. There are no studies that examine the long-term effects of going keto for years, but it’s a fact that high dietary fat intake (especially paired with low fiber intake) puts a person at risk for heart disease, cancer and digestive issues. “[Keto] is certainly not the healthiest, and let’s acknowledge that in all of the longevity regions of the world, the centenarians’ diets include the same starchy carbs that are no-no’s for keto,” she says. Nevertheless, if you’re someone with a large amount of weight to lose, keto could be an effective way to jumpstart the process. While Stoler stresses that all foods can fit into a healthy diet, here are her tips for trying keto:

Now that you have the deets, read on for 15 of our favorite ways to eat and drink keto at Dunkin’ Donuts.

Coffee Drinks

1. Coffee, Hot or Iced

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (1)

Dunkin’

  • Nutrition information: 5 calories, 0g fat, 0g carbs, 0g protein, 0g sugar, 0g fiber

  • Make it keto: no modifications needed

Black coffee is always the safest bet, since it contains minimal calories and no sugar. Feel free to top it with regular or non-dairy milk for 20 to 30 calories more, depending on the size of your cup. You can also spice things up with a sugar-free flavor shot. (The chain’sflavor shotsare unsweetened and sugar-free, not to be confused with flavorswirls, which contain sugar. Flavor shots will only add about5 to 20 caloriesto yourbev, and they’re available in vanilla, hazelnut, toasted almond, blueberry, raspberry and coconut.) Supplement the flavor shot with a zero-calorie sweetener if it’s still too bitter for your taste.

2. Cold Brew

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (2)

Dunkin’

  • Nutrition information: 5 calories, 0g fat, 0g carbs, 0g protein, 0g sugar, 0g fiber

  • Make it keto: no modifications needed

Just like hot coffee, cold brew can be spruced up with milk and flavor shots without racking up sugar. Iced coffee is just as reliable, but we like cold brew for its minimally bitter, smooth flavor, a product of the gentler, longer brewing process. Even better, cold brew contains more caffeine than iced coffee due to how it’s made. Add a splash of cream, milk or nondairy milk, plus any sugar-free sweetener you’d like.

3. Espresso

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (3)

(Video) My FAVORITE Keto Drinks from Dunkin' Donuts! | All under $3.00!

Dunkin’

  • Nutrition information: 5 calories, 0g fat, 1g carbs, 0g protein, 0g sugar, 0g fiber

  • Make it keto: no modifications needed

Like black coffee,espresso is essentially free of carbs. While it’s not sweetened or flavored, you can taste notes of caramel and chocolate in every sip of Dunkin’ espresso. Order one or two shots (or three on a rough morning) to sip plain or add a splash of cream or coconut milk to mellow the bitterness. You can even add sugar-free sweetener while you’re at it to make what’s essentially the cutest, tiniest keto latte ever created.

4. Americano, Hot or Iced

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (4)

Dunkin’

  • Nutrition facts:10 calories, 0g fat, 2g carbs, 0g protein, 0g sugar, 0g fiber

  • Make it keto: no modifications needed

Nutritionally speaking, Americanos are very similar to black coffee, except instead of being brewed like drip, they’re made by combining hot water (or cold water for iced) and fresh espresso. You can add flavor shots, zero-calorie sweetener or a splash of milk if you’re a light-and-sweet kind of person.

5. Skim Latte, Hot or Iced

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (5)

Dunkin’

  • Nutrition facts:100 calories, 0g fat, 15g carbs, 9g protein, 14g sugar, 0g fiber

  • Make it keto: no modifications needed

Technically, the lowest carb option on the menu latte-wise is a coconut milk latte, which contains only 1 carb if you order a medium. But the protein content in a skim latte might make it more worth the keto dieter’s while, even if it costs them 14 grams of sugar (or less if you order a small).

Note: Don’t expect to get a sugar-free latte here (or anywhere, really). All the milks and nondairy options contain some sugar, so the best you can do is a low-sugar latte. (If your goal is to cut calories, coconut milk is your best bet. Just avoid the oatmilk and almond milks, which contain added sugar.)

6. Skim Cappuccino, Hot or Iced

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (6)

Dunkin’

(Video) DUNKIN DONUTS MUKBANG // KETO Style!

  • Nutrition facts:70 calories, 0g fat, 10g carbs, 6g protein, 9g sugar, 0g fiber

  • Make it keto: no modifications needed

Cappuccinoscall for the same ingredients as lattes, but the milk is steamed longer for a frothier, lighter texture. Because they’re steamed more, cappuccinos require less milk than lattes when served hot—that’s why they’re lower in calories, carbs and sugar despite containing the same ingredients. Substitute coconut milk or half-and-half for skim milk or make the bev your own with flavor shots or zero-calorie sweetener.

7. Skim Macchiato, Hot or Iced

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (7)

Dunkin’

  • Nutrition facts:70 calories, 0g fat, 10g carbs, 6g protein, 9g sugar, 0g fiber

  • Make it keto: no modifications needed

A traditional macchiato is a shot of espresso topped with an ounce or two of steamed milk. In the U.S., it’s typically a full-sized upside-down latte, meaning the espresso is poured on top of the milk instead of the other way around, giving the drink a layered appearance. As long as you don’t add any fancy syrups or sweeteners, keto dieters should be able to indulge without modifications; just ask for skim milk, coconut milk or cream.

8. Hot Tea, Any Flavor

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (8)

Dunkin’

  • Nutrition information: not available

  • Make it keto: no modifications needed

The hot teas at Dunkin’ have no nutritional value as long as they’re unsweetened. Since they’re made to order, be sure to ensure that there’s no sugar being added. Request a lemon wedge for flavor or add zero-calorie sweetener or milk of your choice if you don’t like your tea plain. Varieties include Bold Breakfast Black Tea (both caffeinated and decaf), Chamomile Fields Herbal Infusion, Cool Mint Herbal Infusion, Hibiscus Kiss Herbal Infusion and Harmony Leaf Green Tea.

9. Unsweetened Iced Tea, Black or Green

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (9)

Dunkin’

  • Nutrition information: 5 calories, 0g fat, 1g carbs, 0g protein, 0g sugar, 0g fiber

  • Make it keto: no modifications needed

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Get your medium iced tea sweetened and it clocks in at 230 calories with 58 grams of sugar. Skip the sweetener and the nutrition stats are just as negligible as plain hot tea. Choose from black or green, then zhuzh it up with a spritz of lemon, a splash of milk, zero-calorie sweetener or even a flavor shot (we’re partial to raspberry).

*Note: Avoid all Coolattas, chai lattes, matcha lattes, hot chocolates and Refreshers on keto, since they contain sugar that can’t be modified or removed.

Food

10. Sweet Black Pepper Snackin’ Bacon

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (10)

Dunkin’

  • Nutrition information: 190 calories, 12g fat, 10g carbs, 10g protein, 9g sugar, 0g fiber

  • Make it keto: no modifications needed

Yes, this sweet-and-savory delight contains added sugar. But due to the small quantity, you can work it into a keto diet as long as you don’t overdo it at another meal. (Most keto eaters consume anywhere from 20 to 50 grams of carbs per day.)

11. Hash Browns

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (11)

Dunkin’

  • Nutrition information: 110 calories, 6g fat, 13g carbs, 1g protein, 1g sugar, 1g fiber

  • Make it keto: no modifications needed

We can’t get enough of these poppable, golden brown gems of deliciousness. Keto dieters need to go easy on potatoes, but because there are only six small pieces per order, they can afford to work these into their meal plan when a craving strikes (and even a packet of ketchup for dipping). They’re lower in sugar than the bacon, as all of their carbs come naturally from the spuds instead of added sugar.

12. Wake-Up Wrap, Any Variety

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (12)

Dunkin’

  • Nutrition information: 180-290 calories, 10-21g fat, 14-15g carbs, 7-11g protein, 1g sugar, 0g fiber

  • Make it keto: no modifications needed (or ask for no wrap)

You’ll be surprised—and overjoyed—to learn that these morning wraps don’t require any tweaks to be keto-friendly. Whether you order one with bacon, sausage, turkey sausage or no meat at all (just egg and cheese), they’re small enough that the carb count won’t take you out of ketosis. But if you want to play it as low-carb as possible, nix the wrap.

(Video) Dunkin Donuts MUKBANG / KETO Style

13. Sausage, Egg and Cheese

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (13)

Dunkin’

  • Nutrition information: 560-720 calories, 35-52g fat, 40-42g carbs, 21-26g protein, 4-8g sugar, 2-5g fiber

  • Make it keto: ask for no bread

Most Dunkin’ sandwiches can come on a bagel, croissant or English muffin. Even the lowest carb option is too high for keto dieters, so to fit one of these into your meal plan, you’ll need to ask for it without bread. Once it’s gone, you’ll be left with protein and fat. Just know that nixing the bread will likely bring down the fiber count as well.

14. Bacon, Egg and Cheese

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (14)

Dunkin’

  • Nutrition information: 400-560 calories, 18-36g fat, 39-67g carbs, 17-23g protein, 3-8g sugar, 1-4g fiber

  • Make it keto: ask for no bread

Much like its sausage counterpart, you’ll need to skip the bread to indulge in this sammy on keto. It’s available on a bagel, croissant, biscuit and English muffin, but they’re all too high in carbs to accommodate the keto diet. Settle for the protein- and fat-filled toppings instead and you’ll be good to go.

15. Turkey Sausage, Egg & Cheese

How to Eat Keto at Dunkin’ Donuts: 15 Low-Carb Foods and Drinks We Love (15)

Dunkin’

  • Nutrition information: 470 calories, 25g fat, 39g carbs, 23g protein, 4g sugar, 1g fiber

  • Make it keto: ask for no bread

For those trying to minimize both fat and carbs, turkey sausage is leaner than regular sausage. (Although the bacon sandwich is technically lower in both calories and fat, depending on the bread.) Nevertheless, you’ll need to pass on the English muffin to stay in ketosis. Might we suggest slathering the fillings in your favorite condiments, like spicy mayo or guacamole?

*Note: Doughnuts, muffins, pastries and breads are off the table because of their sugar and carb content.

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Taryn Pireis PureWow’s associate food editor. A former bartender and barista, she’s been writing about all things delicious since 2016, developing recipes, reviewing restaurants and investigating food trends at Food52, New Jersey Family Magazine and Taste Talks. When she isn’t testing TikTok’s latest viral recipe, she’s having popcorn for dinner and posting about it on Instagram@cookingwithpire.

FAQs

What can I eat at Dunkin Donuts that is keto? ›

Our go to Dunkin Donuts items are:
  • Small or large americanos (espresso drink) made with coconut milk or cream.
  • All sandwiches and wraps without bread from the menu.
  • Avocado spread and bacon for a quick snack.
  • Unsweetened tea varieties.
  • Unsweetened Flavor shots.

How to make a keto coffee from Dunkin? ›

Toasted Almond Iced Coffee, Black Or With Cream

Make your iced coffee a new flavor by adding a pump or two of the toasted almond unsweetened flavor shot, then add a little bit of sugar-free sweetener and heavy cream to complete the flavor profile. And yep, it's both delicious and keto-friendly.

How do I order a keto latte at Dunkin Donuts? ›

Keto Latte

How to order: “Can I get a Latte made with coconutmilk?” Cream and coconut milk are the two most keto-friendly milk options at Dunkin'. Both have about 1 gram of carbs per serving. Flavor shots, which are unsweetened and sugar-free, can be added to any latte or any drink.

What Coke can I have on keto? ›

Coca-Cola Zero Sugar, or Coke Zero, recreates the Classic Coke flavor without any of the sugar or carbs. It does so by substituting sugar with artificial sweeteners. This means you can drink it without knocking yourself out of ketosis.

What shots are sugar-free at Dunkin Donuts? ›

Dunkin' swirls are sugar syrup that will bust your carb budget for the rest of the day. What is this? If you want a little variety in your ketolicious coffee, Dunkin' offers six varieties of unsweetened, sugar-free flavor shots for coffee– blueberry, coconut, French vanilla, hazelnut, raspberry, and toasted almond.

Which coffee drink is keto? ›

But java addicts will be pleased to learn that coffee is 100% keto-friendly. Traditional hot or cold brew coffee has zero calories and carbs. The sugars only come into play when syrups and sweeteners are added.

What can I drink instead of coffee for keto? ›

Some common keto-friendly hot beverage alternatives you can also try are bone broth and herbal tea. You can even blend either one up with a keto-friendly sweetener and fats of your choice (e.g., MCTs, coconut oil, butter, and/or heavy cream) or a keto friendly creamer if you'd like.

Do keto people put butter in coffee? ›

Coconut oil and butter are also beneficial for those on ketogenic diets because consuming high fat foods is necessary to reach and maintain ketosis. Combining these fats with coffee makes for a filling, energizing, keto-friendly drink that may help ketogenic dieters.

Do flavor shots at Dunkin have carbs? ›

Dunkin Donuts Blueberry Flavor Shot (2 pumps) contains 2g total carbs, 2g net carbs, 0g fat, 0g protein, and 15 calories.

Is vanilla latte OK on keto? ›

Keto Iced Vanilla Latte

Hot and Iced Vanilla Lattes are very popular drinks at Starbucks and to make it keto-friendly, swap in sugar-free vanilla syrup and get almondmilk instead of 2% milk. Note that there is still a little sugar in almondmilk.

How many times a day should you have keto coffee? ›

For the most part, you are recommended to have one to two keto coffee cups a day. Now, if you have a high caffeine tolerance, then you may go beyond two. For your intermittent fasting, it's best to get two cups of keto coffee for your breakfast and eat after nine in the evening.

Can you drink keto coffee all day? ›

Keto coffee should only be a once-a-day beverage, at most. It shouldn't replace all of the coffee you drink, and it shouldn't be a replacement for a healthy, nutritious breakfast. Keto coffee can do more harm than good if you're dieting but not on keto (or another low-carb meal plan like paleo or intermittent fasting).

How to order a low-carb iced coffee? ›

The best way to order a keto iced coffee at a coffee shop is to ask for unsweetened almond milk or heavy cream and sugar-free syrup. What is the best liquid sweetener for iced coffee? I didn't use a sugar-free sweetener in this drink because the sugar-free vanilla syrup made it taste sweet enough.

Is Crystal Light good for keto? ›

Given its nutritional profile, Crystal Light technically fits into your keto macros. Its lack of carbohydrates allows you to drink a typical serving and maintain a ketogenic state.

Can I have popcorn on keto? ›

Back to the snack in question: The answer is yes, you can eat popcorn on a keto diet — but there are a few things to keep in mind. Once you figure out how many daily carbs your body can take in to remain in ketosis, you can divvy up your allotment however you like, but popcorn can easily fit in a ketogenic eating plan.

What alcohol is OK on keto? ›

Keto-friendly alcoholic drinks

Wine and light varieties of beer are also relatively low in carbs — usually containing under 6 grams (g) per serving. Pure alcohol like rum, vodka, gin, tequila, and whiskey contains no carbs. In addition, wine, light beer, and some cocktails can be relatively low in carbs.

How many carbs in a Dunkin Donuts vanilla shot? ›

Beverages Flavor Shots Vanilla (1 serving) contains 11g total carbs, 11g net carbs, 0g fat, 0g protein, and 50 calories.

How many carbs are in Dunkin sugar-free vanilla? ›

Dunkin Donuts Unsweetened French Vanilla Black Coffee (1 serving) contains 0g total carbs, 0g net carbs, 0g fat, 0g protein, and 0 calories.

Which Dunkin coffee has the least sugar? ›

If you're looking for sugar-free drinks, you'll want to go with black coffees or unsweetened teas. Options like black hot or iced coffee, Americano, espresso shot, black cold brew, unsweetened iced tea or green tea, and Dunkin's selection of hot teas all contain zero grams of sugar.

What fruit is good for keto? ›

List of keto-friendly fruits
  • Avocado. Avocados belong in the fruit family — they are not vegetables. ...
  • Lemons. Lemons add a citrus flavor to meats, poultry, fish, and drinks. ...
  • Blackberries. ...
  • Raspberries. ...
  • Plum. ...
  • Kiwifruit. ...
  • Blueberries.
Dec 22, 2020

What milk is best for keto coffee? ›

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk — along with half-and-half and heavy cream — are all keto-friendly milk options.

Can you eat peanut butter on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What if I eat a donut on keto? ›

Unless a donut is specifically labeled as “keto,” I would be very cautious. A cinnamon donut from Dunkin Donuts, for example, has 34 grams of carbohydrates and 13 grams of sugar. For anyone following a keto diet, that probably puts you over your daily carb limit.

Do Dunkin egg bites have carbs? ›

Dunkin's new Omelet Bites (Bacon & Cheddar or Egg White & Veggie) have 7 grams of net carbs per serving, so they are a keto-friendly food and can be a delicious part of a low-carb or ketogenic diet. Both varieties of Dunkin' Omelet Bites are packed with at least 13 grams of protein, and 11 grams or more of fat.

How many carbs in a Dunkin donut hole? ›

Carbs in Dunkin' Donuts Grocery Munchkins Donut Hole Treats, Glazed Chocolate Cake & Glazed. Dunkin' Donuts Grocery Munchkins Donut Hole Treats, Glazed Chocolate Cake & Glazed (4 munchkins) contains 32g total carbs, 31g net carbs, 15g fat, 3g protein, and 280 calories.

What are the healthiest donuts at Dunkin Donuts? ›

The classic sugared donut is also the most nutritious donut on the menu. It has 240 calories, 11g fat, 4.5g saturated fat, 33g carbohydrates, 4g protein, 13g sugars, and 270mg sodium.

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