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Top 7 Holiday Starbucks Drinks for Insulin Resistance

And just like that, Holiday drinks are back at Starbucks! So many of you loved and use the top 5 fall Starbucks drinks post, so I decided to make a Holiday version.

Enjoying a Holiday drink can be such a fun and festive thing to do, and just because you have insulin resistance doesn't mean you need to miss out on the fun. Like I say all the time, it just requires a bit of tweaking. Most of the traditional Holiday drinks are loaded with sugar, which can easily spike your blood sugar. So these "recipes" reduce a lot of the sugar, yet keep the integrity of the drinks.

An easy way to calculate how much sugar is in your drinks is the number of pumps of syrup. At Starbucks, a Venti (20 ounces) has five pumps, a Grande (16 ounces) has four pumps, and a Tall (12 ounces) has three pumps. One pump of syrup adds around 7.5 grams of sugar, so either ask for half the amount of pumps or specify how many pumps you want.

If you ever want to create your own lower sugar Starbucks drinks, here are the lowest sugar starbucks syrups (grams of sugar per pump):

  • Irish Cream: 10 grams

  • Toffee nut, vanilla, raspberry, hazelnut, peppermint, cinnamon dolce, caramel: 5 grams

  • Caramel (for frappuccino), brown sugar syrup: 3 grams

So, without further ado, here are the top five fall drink "recipes" you can order the next time you're at Starbucks! All these recipes are Grande size.

1. Peppermint Mocha

The Peppermint Mocha is a Holiday classic! There's something special about that sweet, cozy cup of goodness. This reduced sugar version is just as delicious, without the negative side effects.

How to Order:

Order a tall Americano and ask for it in a grande cup. Ask for one pump of mocha and one pump of peppermint, and steamed almond milk to fill the cup and no whip. Add 1-2 stevia packets on your own.

Recipe by: Alex Moe

Dairy-free | 12 grams sugar

2. Sugar Cookie Cold Brew

I love the Iced Sugar Cookie Latte! Unfortunately, the original drink has whopping 25 grams of sugar!! Instead, try this lower sugar version that's still full of all the flavor.

How to Order:

Order a grande cold brew, with two pumps of sugar cookie syrup, two packets of stevia, and splash of non-dairy milk or half and half.

Can be dairy-free | 10 grams sugar

3. Chestnut Praline Latte

The Chestnut Praline Latte screams Holidays with flavors of caramelized chestnuts and spices. However, with 38 grams of sugar for the original it's not the most blood sugar friendly. This insulin resistance friendly version cuts the sugar by two-thirds, but doesn't sacrifice on flavor.

How to Order:

Order a grande Cafe Misto with almond milk, only two pumps of chestnut praline syrup, one packet of stevia, no whip, and chestnut praline syrup topping.

Recipe by: Alex Moe

Dairy-free | 12 grams sugar

4. Salted Caramel Mocha

Chocolate and caramel is one of my favorite combinations! Here is an off-menu salted caramel mocha that you will not want to miss!

How to Order:

Order a grande Cafe Misto with almond milk, one pump of toffee nut syrup, and one pump mocha. Add 1-2 packets of stevia on your own.

Recipe by: Alex Moe

Dairy-free | 12 grams sugar

5. Caramel Brulée Latte

I was shocked when I saw the original version of this has 48 grams of sugar!! Thankfully this equally as delicious version has a quarter of the sugar.

How to Order:

Order a tall size with your favorite milk, only one pump of caramel brulée sauce, one packet of stevia, and no whip.

Recipe by: Alex Moe

Can be dairy-free | 12 grams sugar

6. Creamy Oat Milk Americano

Not a Holiday drink, but a drink I have been loving lately that's perfect for chillier days is this Americano with steamed oat milk. Add some stevia for added sweetness if you like.

How to Order:

Order a grande americano with half steamed oat milk and half hot water. Add stevia if desired.

Dairy-free | 8 grams sugar

7. Christmas Blend

This isn't a super fancy drink, but sometimes you just want a simple cup of coffee. Starbucks' Christmas Blend roast is my favorite, and there's no added sugar! Add a splash of your favorite milk if you like.

Can be dairy-free | 0 grams sugar

I hope you enjoy these recipes! Let me know if you give them a try and make sure to tag me on Instagram @emilycorneliusnutrition.


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