When you’re on a ketogenic diet, navigating food choices can be a challenge, but it’s not just about what you eat. What you drink can also make or break your progress. Many traditional beverages, whether alcoholic or non-alcoholic, are loaded with hidden sugars and carbs that could easily kick you out of ketosis.
Luckily, there are plenty of keto-friendly beverages that can keep you on track without sacrificing flavor or enjoyment.
In this guide, we’ll explore the best keto-friendly drinks and beverages, including delicious recipes, so you can indulge without worry.
Table of Contents:
- Why Your Drink Choices Matter on Keto
- Keto-Friendly Non-Alcoholic Drinks
- Water: The Keto Essential
- Sparkling Water and Flavored Seltzers
- Keto-Friendly Coffee and Tea
- Coconut Milk and Almond Milk
- Bone Broth for Electrolytes
- Keto Smoothies: Nutrient-Packed Drinks
- Keto-Friendly Alcoholic Drinks
- Hard Liquor: The Safest Bet
- Dry Wines and Champagne
- Low-Carb Beer Options
- Keto Cocktails: Recipes for Your Favorite Drinks
- Avoiding Hidden Sugars in Beverages
- Conclusion: Sipping Smart on Keto
1. Why Your Drink Choices Matter on Keto
One of the core principles of the ketogenic diet is drastically reducing your carb intake so your body enters a state of ketosis. While it’s easy to focus on cutting carbs from food, many drinks, especially juices, sodas, and alcoholic beverages, are filled with sugar. Even a single drink with high sugar content can derail your progress. That’s why it’s important to find keto-friendly beverages that will hydrate you without the extra carbs.
2. Keto-Friendly Non-Alcoholic Drinks
Let’s start by looking at some non-alcoholic beverages that fit perfectly into a ketogenic lifestyle.
Water: The Keto Essential
Water should be your go-to drink on any diet, but it’s especially important on keto. When you’re in ketosis, your body excretes more water and electrolytes, which makes it easy to become dehydrated. Aim for at least eight glasses of water a day to stay hydrated and support your metabolism.
Pro Tip: Add a pinch of Himalayan pink salt or electrolyte drops to your water to replenish electrolytes lost through ketosis.
Sparkling Water and Flavored Seltzers
Sparkling water is a fantastic alternative to sugary sodas. It’s carb-free, refreshing, and can satisfy your craving for something bubbly. Opt for unsweetened or naturally flavored varieties like lemon, lime, or berry.
Recipe: Keto Berry Sparkling Water
- 1 cup chilled sparkling water
- A few fresh raspberries or strawberries
- A splash of lemon juice
Simply mix the ingredients and enjoy a refreshing, keto-friendly beverage!
Keto-Friendly Coffee and Tea
Black coffee and plain tea are keto-friendly beverages that can easily be incorporated into your daily routine. For a keto boost, add a tablespoon of heavy cream or MCT oil to make a satisfying, fatty drink that helps keep you full.
Recipe: Keto Bulletproof Coffee
- 1 cup brewed coffee
- 1 tablespoon grass-fed butter
- 1 tablespoon MCT oil
- Sweetener of choice (stevia or monk fruit)
Blend the coffee, butter, and MCT oil until creamy, and you’ll have a rich, energizing drink that keeps you in ketosis.
Coconut Milk and Almond Milk
Non-dairy milks like unsweetened coconut milk and almond milk are excellent keto-friendly alternatives to regular milk, which contains too many carbs. These nut milks are versatile and can be used in smoothies, coffee, or just enjoyed on their own.
Bone Broth for Electrolytes
Bone broth is not only rich in nutrients and collagen, but it’s also a fantastic way to restore lost electrolytes. Drink a warm cup of bone broth when you need a salty, savory option that’s low-carb and nourishing.
Recipe: Homemade Keto Bone Broth
- 2 lbs beef or chicken bones
- 1 onion, quartered
- 2 garlic cloves, smashed
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- Water
Simmer the ingredients in a large pot for 12-24 hours. Strain and enjoy a cup of keto-friendly bone broth packed with nutrients.
Keto Smoothies: Nutrient-Packed Drinks
Smoothies are typically carb-heavy, but you can easily make keto-friendly smoothies using low-carb fruits and veggies. Avoid bananas and sweetened yogurts, and instead, use avocado, spinach, unsweetened almond milk, and a keto-friendly protein powder.
Recipe: Keto Green Smoothie
- 1/2 avocado
- 1 cup spinach
- 1/2 cup unsweetened almond milk
- 1 tablespoon chia seeds
- Ice
Blend all the ingredients until smooth for a nutrient-dense, low-carb smoothie.
3. Keto-Friendly Alcoholic Drinks
You don’t have to give up alcohol entirely on a ketogenic diet, but choosing the right drinks is crucial. Here are some keto-friendly alcoholic beverages to enjoy in moderation.
Hard Liquor: The Safest Bet
Pure spirits like vodka, gin, whiskey, rum, and tequila are all zero-carb, making them the best choices when it comes to keto-friendly alcoholic drinks. Be mindful of what you mix them with—avoid sugary mixers and opt for soda water or diet tonic.
Dry Wines and Champagne
Wine lovers can still indulge on keto, but you’ll need to choose dry wines, which contain less sugar and fewer carbs. Red wines like Cabernet Sauvignon and Merlot, as well as dry whites like Chardonnay and Sauvignon Blanc, are good options.
Champagne and sparkling wines labeled as “Brut” are also low in carbs, typically containing only 1-2 grams of carbs per serving.
Low-Carb Beer Options
While most beers are high in carbs, some breweries offer low-carb versions specifically for those watching their carb intake. Look for brands like Michelob Ultra and Budweiser Select 55, which offer beers with fewer than 3 grams of carbs per serving.
Keto Cocktails: Recipes for Your Favorite Drinks
Recipe: Keto Margarita
- 2 oz tequila
- 1 oz fresh lime juice
- 1 oz water
- Sweetener of choice (stevia or monk fruit)
- Ice
Shake the ingredients with ice and pour into a salted glass for a refreshing, keto-friendly margarita.
Recipe: Keto Mojito
- 2 oz white rum
- 1 oz fresh lime juice
- Fresh mint leaves
- Soda water
- Sweetener of choice (stevia or monk fruit)
Muddle the mint leaves with lime juice and sweetener, then add rum and ice. Top with soda water and enjoy.
4. Avoiding Hidden Sugars in Beverages
Even seemingly innocent drinks can have hidden sugars, especially pre-made beverages like iced teas, flavored waters, and energy drinks. Always check labels for added sugars and carbs, even on “healthy” drinks. Opt for sweeteners like stevia, monk fruit, or erythritol to keep your drinks keto-friendly.
5. Conclusion: Sipping Smart on Keto
Finding keto-friendly beverages that support your low-carb lifestyle is easier than you think. From refreshing sparkling waters and nutrient-packed smoothies to indulgent keto cocktails, there’s a wide variety of drinks that can keep you hydrated and satisfied while staying in ketosis.
Whether you’re enjoying a quiet night in or attending a social event, these keto-friendly beverages will help you stick to your goals without feeling deprived.
So, sip smart, stay keto, and enjoy every moment of your low-carb journey!