Everyone likes
Starbucks chilled frappuccino right? You know the little glass
bottles sold at just about every convenience store and supermarket
here in the United States. I have only two small problems with these
flavored coffee drinks. First, they are expensive, sometimes up to
$1.89 if sold individually. Second, they contain 33 carbohydrates per
serving. Heck, at my current goal rate that's more than my whole
carbohydrate intake for the whole day. Not exactly what you would
call low carbohydrate friendly. My mother-in-law loves these things,
and my wife who is not a hot coffee drinker likes them as well, so it
was up to me to find a way to make a more LCHF friendly version of
Starbucks frappuccino so that my wife could enjoy this treat.
My nephew and his
beautiful family came to visit us about a week ago and we were taking
about how my wife and I have gone on a low carbohydrate high fat
(LCHF) eating plan. Calan pulled out a Starbucks frappuccino and
commented on the carbohydrate count of 33 grams. He playfully told
his wife “you cannot have any, it has two many carbs.” We all
laughed and I told him how I was making my own frappuccino at home
and it only has 2.8 carbohydrates per 9.5 ounce serving. So I
decided, that it was time to share my recipe for my version of
'Starbucks Mocha frappuccino' for those of you who are diabetic or
just wanting to go low carb.
Low Carb Starbucks
Mocha Frappuccino (Yield 44 ounces)
The following recipe
is for a mocha flavored frappuccino style chilled coffee. This of
course means that it has a 'zero calorie' flavored chocolate syrup
made from sucralose. Torani makes quite a variety of sugar-free
flavored syrups (36 in total last time I checked) that can be used in
the recipe making a variety of different flavors. The one thing that
some may not like about the Torani syrups is that they do contain
quite a bit of preservatives (see ingredient section), however they
are hugely popular. If you do not like the idea of the syrups, then
simply omit them. A variation that I sometimes make is substituting
the chocolate syrup for 1 to 2 teaspoons of vanilla extract. Just
keep in mind that vanilla extract is concentrated and a little goes a
long way.
8 cups fresh brewed
coffee
½ cup heavy
whipping cream
¼ cup Torani
chocolate sugar free syrup
1/3 cup Splenda
Add coffee to your
drip coffee maker according to your personal tastes. Then add 8 cups
of water to your coffee maker. Add the chocolate syrup and Splenda to
your carafe or coffee pot and hit to start button. After the coffee
has brewed, add the heavy cream to the carafe or coffee pot and stir
throughly. Fill bottles of your choice and place in the refrigerator.
Chef's Note: If you
are going to use plastic bottles, it would probably be best to wait
until the coffee has cooled to room temperature to keep the plastic
from melting. As we wash and reuse the glass Starbucks jars that my
mother-in-law purchases, I fill them while the coffee is still hot.
Once they cool, I place the lids on and place the bottles in the
refrigerator. I drink the small bit of leftover frappuccino while it
is still hot, a small treat for the cook.
Total Recipe
Calories – 443, protein 2.44 grams, fat 44 grams, carbohydrates
11.2 grams
Per (9.5oz) Serving
Calories – 111, protein 0.61 grams, fat 11 grams, carbohydrates 2.8
grams
Starbucks (9.5
ounces)
Calories – 180,
protein 6 grams, fat 3 grams, carbohydrates 33 grams
What's great about
the nutritional content of this recipe is that it actually contains
39% less calories and 92% less carbohydrates than Starbucks. It does
however contain 73% more saturated fat from heavy cream, but we are
on a LCHF diet so it's right where we need it.
The Ingredients
Not many surprises
here. Our homemade frappuccino definitely has no real objectionable
ingredients until you add the Torani sugar-free syrup. The
ingredients in Starbucks frappuccino's are not to terribly
problematic, with the exception of the sugar which is where it gets
it's 33 grams of carbohydrates from, but I have listed them here
anyway.
Homemade Mocha
Frappuccino – Water, coffee, heavy cream, sucrolose, dextrose, and
Torani sugar-free syrup (water natural flavors, caramel color, sodium
benzonate and potassium sorbate, citric acid, xantham gum, sucralose,
acesulfame potassium).
Starbucks Mocha
Frappuccino – Water, Coffee, reduced fat milk, skim milk, sugar,
maltodextrin, cream, natural and artificial flavor, pectin, and
ascorbic acid.
As you can see, all
the additives in the homemade frappuccino come from the Torani
sugar-free flavored syrup. If you make your own chilled frappuccino
without using any of the various flavored Torani syrups, then you can
cut back on the artificial preservatives.
Cost Analysis
I usually do not
take the time to show a cost analysis for every LCHF recipe I make as
the primary focus on such recipes is to lower the amount of
carbohydrates in the recipe, not price. However, making your own
frappuccino's at home really knocks both of these goals right out of
the park. Not only does this recipe have 84% less carbohydrates than
store bought, it costs 75% less to make your own frappuccino at home.
Homemade Frappuccino
4-pack assorted flavors $1.40, ($0.35 each)
Starbucks
Frappuccino 4-pack assorted flavors at Walmart $5.44 ($1.36 each)
Folgers coffee
purchased on sale is $0.21 per ounce, I use 0.5 ounces to make 8 cups
of coffee making the cost for coffee $0.11 ($0.21 x 0.5 = $0.11).
Heavy Cream costs $0.13 per ounce, and we are using 4 ounces making
the total of heavy cream $0.52, ($0.13 x 4 = $0.52). A one-third cup
of Splenda weighs 0.2 ounces, Splenda costs $0.37 per ounce so the
cost for the Splenda $0.07 ($0.37 x 0.2 = 0.074). Torani Sugar-Free
chocolate syrup $0.35 per ounce so the cost of the chocolate syrup is
$0.70 ($0.35 x 2 = $0.70). Therefore making the total cost of your
4-pack of homemade frappuccino $1.40 or $0.35 per bottle. That's an
amazing 75% savings in cost. Let me rephrase that, you can make 12
bottles of your own frappuccino at home for the cost of 4 bottles of
the Starbucks brand frappuccino.
Conclusion
So there you have
it, a LCHF, diabetic, and food budget friendly version of the popular
Starbucks Mocha Frappuccino. This recipe will not only save you
money, but will allow you to enjoy an LCHF treat that will not
destroy your dietary goals. So make some bottles up ahead and throw
them in your cooler and take them to work or to the gym for when you
need a little coffee fix in the afternoon or after a workout for a
treat that tastes like a cheat, but it's not. As always, we ask that
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