The keto diet is becoming more and more popular as more and more people have found it effective for weight loss and health maintenance. Consuming little to no carbs may not sound very fun…but just because you’re on the keto diet doesn’t necessarily mean you have to sacrifice visits to your favorite donut and coffee chain.
Okay, so obviously the donuts are out. But there are always food and drink options to be found that can fit within the keto diet (as well as other lifestyles, whether it’s vegan, gluten-free, paleo, or the Mediterranean diet). Especially somewhere like Dunkin’ Donuts, a popular chain with an extensive food and drink menu.
So what exactly are your options if you’re looking to grab some Dunkin’ while on the keto diet? Here’s everything on the menu you can order.
Keto food items available on the Dunkin’ Donuts menu
Unsurprisingly, Dunkin’ has a lot of carb-heavy items on the menu – a donut shop is bound to, after all – so your food options are on the slim side. However, certain items can be modified to remove the problem ingredients and make the meal more keto-friendly.
The keto diet is all about limiting your intake of carbs, and focusing instead on a high fat intake and moderate protein intake. The exact amount of daily net carbs consumed on the diet will vary by person, but generally most people try to stay under 50 grams of net carbs per day to remain in a ketogenic state. That said, we’ve qualified any food items as keto-friendly that fall under 10 grams of net carbs (considering the fact that this would most likely constitute one meal or snack of the day).
Below is a full list of keto-friendly food items on the current Dunkin’ Donuts menu, along with any necessary modifications that you’d need to make when you order.
| Keto Sandwiches, Wraps + More | Necessary Modifications |
| Egg & Cheese [Sandwich or Wake-Up Wrap] | Remove bread / wrap |
| Sausage, Egg & Cheese [Sandwich or Wake-Up Wrap] | Remove bread / wrap |
| Bacon, Egg & Cheese [Sandwich or Wake-Up Wrap] | Remove bread / wrap |
| Turkey Sausage, Egg & Cheese [Sandwich or Wake-Up Wrap] | Remove bread / wrap |
| Sourdough Breakfast Sandwich | Remove bread |
| Chorizo & Egg Dunkin’ Wrap* | Remove wrap |
| Chicken & Roasted Pepper Dunkin’ Wrap* | Remove wrap |
| Bacon & Cheddar Omelet Bites* | |
| Egg White & Veggie Omelet Bites* | |
| Keto Snacks + Sides | |
| Avocado Spread |
Keto-friendly coffees and teas at Dunkin’ Donuts
The good news is you’ve got more options when it comes to beverages at Dunkin’ – with various types of coffee and tea drinks and sugar-free syrups available, there’s more flexibility to create an order that’s tasty and still keto-friendly.
The key to keeping your Dunkin’ drinks keto is to avoid sugar and sweetened items, so that means choosing unsweetened beverages like black coffee drinks and unsweetened teas, and avoiding things like flavor swirls, whipped cream, and drinks like Refreshers and Coolatas that are packed with sugar. From there, you can customize and add to your drink using keto-friendly ingredients.
The most keto-friendly milk choice available at Dunkin’ is cream, which is a lower-carb option that will keep your drink diet-friendly. All of the other milk options available at Dunkin’, such as whole milk or almond milk, either contain too many natural carbs or added sugars to be keto-friendly. While cream can be added to many coffee drinks, it’s not a substitution option for certain drinks on the menu, like lattes, cappuccinos, and macchiatos. You can always try asking an employee in the store to make those drink with cream instead, but in general it’s best to skip the cream entirely and opt for a beverage without dairy to keep it as low-carb as possible.
As for flavoring your beverages, Dunkin’ actually offers several varieties of sugar-free “flavor shots”, or flavored syrups. It’s important to know that there’s a difference between the “flavor swirls” and the “flavor shots” at Dunkin’ Donuts – the flavor swirls all contain sugar and are not keto-friendly, but the flavor shots are sugar-free, dairy-free, and carb-free, and thus a-okay for keto. Some of the flavors are the same, so make sure you specify flavor shot versus a flavor swirl to keep your order sugar-free.
Here are all of the keto-friendly beverages you can order on the Dunkin’ menu, along with keto-friendly ingredient and add-in options that you can customize your drink with.
| Keto Coffees + Teas | Necessary Modifications |
| Hot Coffee Blends [Original Blend, Dark Roast (Dunkin’ Midnight), Dunkin’ Decaf] | Choose cream or no dairy |
| Cold Brew | Choose cream or no dairy |
| Iced Coffee | Choose cream or no dairy |
| Americano | |
| Iced Americano | |
| Espresso | |
| Hot Tea [Bold Breakfast Black Tea, Chamomile Fields Herbal Infusion, Cool Mint Herbal Infusion, Harmony Leaf Green Tea Hibiscus Kiss Herbal Infusion, Decaf Breakfast Black Tea] | |
| Iced Tea [Unsweetened Black Tea, Unsweetened Green Tea] | |
| Keto Milk Options | |
| Cream | |
| Keto Flavor Shots | |
| Vanilla | |
| Hazelnut | |
| Toasted Almond | |
| Caramel | |
| Blueberry | |
| Raspberry | |
| Coconut |
The flavor swirls at Dunkin’ Donuts are sweetened, creamy syrups that contain dairy and a high amount of calories and sugar and are often used to flavor signature and seasonal beverages. The flavor shots, on the other hand, are sugar-free syrups that come in classic flavors like vanilla, hazelnut, toasted almond, blueberry, raspberry, and coconut.
While most bacon is generally a keto-friendly food, the Snackin’ Bacon at Dunkin’ Donuts is seasoned and candied. Since it contains sugar, the item has 10 grams of carbs per 8-piece serving.
Many varieties of almond milk are considered keto-friendly because it’s naturally low in carbs, but the brand of almond milk that Dunkin’ uses in their beverages contains added sugar – as a result, it’s not a good choice for those on a keto diet.
Unfortunately all of the signature or seasonal drinks at Dunkin’ are made with flavor swirls, which adds a lot of sugar and carbs to the beverage. Seasonal flavors like pumpkin, peppermint mocha, and butter pecan all come in the form of flavor swirls, and thus most of Dunkin Donuts’ seasonal drinks are not keto-friendly.
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