What to Drink on the Keto Diet (With 6 Recipes You Can Make at Home)

Oct 21, 2021 — 5 mins read

No matter what diet program you follow, beverages are the most insidious sources of calories and sugar.

Juices, sodas, caramel frappuccinos, beer...

All of these drinks contain enormous amounts of sugar.

They increase the likelihood of weight gain and make it harder for your body to enter ketosis.

Either way, it's essential for long-term keto success that you treat yourself to a refreshing and satisfying drink every now and then.

This article will go over which drinks are keto-friendly and which ones you should avoid to maintain ketosis.

In the end, you'll find our 6 favorite keto drink recipes you should definitely give a try.

Are you ready?

Let’s dive right in.

What Should You Drink While on the Keto Diet?

The general rule for keto is that you should eat your daily calories, not drink them.

So when you choose a drink, you should prefer sugar-free, low-calorie options.

To be sure your drink is healthy, read the nutrition label if possible.

Here is a simplified list of keto-friendly drinks that will keep you hydrated at all times:

  • Water. This is pretty obvious but absolutely necessary on the keto diet. After all, dehydration could completely ruin your diet. Add some mint, cinnamon, or lemon zest to the glass for more flavor.
  • Coffee and tea. There's no better energy boost than a cup of green or herbal tea in the morning. Take them unsweetened, of course.
  • Plain coconut water is an excellent source of nutrients and has many health benefits. Just be sure to consume it in moderation, as one cup (240ml) can contain up to 15 grams of carbs.
  • Sparkling water. Many sparkling water options are flavored but usually unsweetened – making them an excellent low-carb choice.
  • Milk alternatives. Try some plant-based alternatives like almond milk, coconut milk, or macadamia nut milk.

Can You Drink Diet Sodas on the Keto Diet?

For years, diet drink manufacturers have promoted the idea that you can drink a sweet-tasting beverage without the harm and consequences of real sugar.

Diet drinks are usually sugar-free, carb-free, and calorie-free. So if you are on lazy keto (i.e., eating processed and packaged foods), you'll probably drink a diet soda every now and then. 

However, the question of diet sodas raises some health concerns.

Diet sodas have no nutritional value and get their flavor from a combination of flavorings and artificial sweeteners like aspartame, sucralose, acesulfame K, or refined stevia.

These artificial products are not helpful for weight loss or better health.

Artificial sweeteners can be addictive and trigger cravings [1]. 

Some observational studies even show that diet drinks may be associated with higher BMI and higher rates of cardiovascular disease [2]. 

They can also alter many bodily processes, including metabolism, appetite regulation, and the microbiome [3] [4].

So diet drinks are not recommended on a healthy keto diet. In some cases, they are no better than regular sugary drinks.

If you eliminate them from your diet, your health and waistline will likely thank you.

Can You Drink Alcohol on the Keto Diet?

Unlike any other diet, you can enjoy certain alcoholic beverages on the keto diet. In moderation, of course.

Low-carb, low-calorie options include wine, champagne, and pure spirits like whiskey, gin, and vodka. 

Beer is generally not okay, but there are some low-carb beers you can drink from time to time.

Be careful with cocktails mixed with high-carb, high-sugar ingredients like juice, soda, sweetener, or syrup. In general sugary cocktails are not keto-friendly.

Here are our favorite drinks to drink on keto from time to time:

  • Vodka and soda – one long drink contains 0 grams of carbs and 115 calories.
  • Champagne or sparkling wine (extra dry or brut) – one glass contains about 2 grams of net carbs and 95 calories.
  • Dry wine – red or white – one glass contains about 2 grams of net carbs and 120 calories.
  • Whiskey – one drink contains 0 grams of carbs and 115 calories.
  • Dry Martini – one cocktail contains 0 grams of carbs and 115 calories.

Small amounts of low-carb alcohol are fine during on keto.

Still, if your weight loss is stalling or you are having trouble with your metabolism, you should abstain, at least at first.

Keto Quiz

6 Keto-Friendly Drink Recipes to Try This Weekend

Here are a few recipes for low-carb drinks you can enjoy any day of the week – with or without alcohol. 

Whether you are looking for keto drinks to warm you up or cool you down, these ideas will have you covered.

Non-alcoholic

Here are the soothing keto drinks that Keto Cycle members come back to again and again.

Cocoa Coffee Drink

For one drink, you will need: 

  • Cocoa powder, unsweetened, 0.5tsp
  • Stevia liquid, 2 drops
  • Coconut milk, 1 cup
  • Heavy cream, 36% fat, 4tbsp
  • Vanilla protein powder, 2tbsp
  • Instant coffee powder, 0.5tsp

Feel free to substitute our suggested protein powder with any other protein powder you have.

Here’s how you prepare it:

  1. Pour unsweetened coconut milk and heavy cream into a saucepan and heat over medium heat.
  2. Wait until the milk mixture starts to steam.
  3. Add the instant coffee powder, unsweetened cocoa powder, chocolate protein powder, and stevia liquid. Stir the mixture well to make sure there are no lumps.
  4. Turn the heat to high, constantly stirring, until the mixture boils.
  5. Once it boils, turn the heat to low and continue stirring for a few more minutes.
  6. Serve the cocoa coffee drink in a cup. 

Enjoy!

Peanut Butter Smoothie

For one drink, you will need: 

  • Peanut butter, 2tbsp
  • Almond milk, unsweetened, 0.65 cup
  • Vanilla extract, 1 drop
  • Heavy cream, 36% fat, 2tbsp
  • Vanilla protein powder, 1tbsp

Feel free to substitute our suggested protein powder with any other protein powder you have.

Here’s how you prepare it:

Add all the ingredients into a blender and blend until smooth.

Pour the smoothie into a glass and enjoy!

Keto Matcha

For one drink, you will need: 

  • Coconut oil, 2tbsp
  • Vanilla protein powder, 1.5tbsp
  • Matcha powder, 2tsp
  • Almond milk, unsweetened, 1.5 cup
  • Stevia liquid, a few drops

Feel free to substitute our suggested protein powder with any other protein powder you have.

Here’s how you prepare it:

Place all ingredients in a blender. Blend until matcha powder is fully dissolved. Serve in a glass. 

Enjoy!

Alcoholic

Serve up a glass or two of these low-carb cocktails this weekend, and you'll be the talk of the party! 

Have fun and sip responsibly!

Vodka Fizz

For one drink, you will need: 

  • Fresh lime juice, 3tbsp
  • Sparkling water, 1 cup
  • Vodka, 2fl/60ml
  • Ice cubes, 0.25 cup
  • Cucumber, a few slices 
  • Mint, a few leaves

Here’s how you prepare it:

Add all the ingredients, except cucumber and mint, to a blender and blend until smooth. Pour vodka lemonade into your cocktail glass. 

Garnish with cucumber slices and mint leaves.

Enjoy!

Keto Cosmopolitan

For one drink, you will need: 

  • Vodka, 2fl/60ml
  • Cranberry juice (unsweetened), 2tsp
  • Water, 2tbsp
  • Lime juice, 1tbsp
  • Orange extract,  a few drops
  • Stevia liquid, a few drops
  • Lime, 1 wedge

Here’s how you prepare it:

Add all ingredients to a cocktail shaker half-full of ice. Shake well. Strain into a martini glass. Garnish with a small lime wedge or curl of lime peel.

Enjoy!

Vodka Lemonade With Strawberries

For one drink, you will need: 

  • Sparkling water, 1 cup
  • Vodka, 2fl/60ml
  • Ice cubes, 0.25 cup
  • Strawberries, 5 medium, sliced  
  • Stevia liquid, a few drops

Here’s how you prepare it:

Pour vodka over ice into a glass. Add sliced strawberries and a few stevia drops. Top with sparkling water. 

Stir and enjoy! 

Keto Quiz

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