Keto Mint Julep Recipe (Sugar-Free + Low Carb Skinny Cocktail)

As soon as the weather warms up and Derby season rolls around, there’s nothing more refreshing than an ice-cold mint julep in hand. Whether you’re hosting a Kentucky Derby party, relaxing on the porch, or planning your next backyard BBQ, this keto mint julep recipe is the perfect way to celebrate without the sugar overload. Made with fresh mint, smooth bourbon, and a sugar-free sweetener, this lightened-up, low carb cocktail delivers all the classic Southern charm—just in a healthier, guilt-free way that fits perfectly into your summer routine.

The Mint Julep is the iconic southern cocktail best known for being the signature drink for horse race watching. Traditionally, a generous pour of bourbon is served over crushed ice with fresh mint and sugar, but I’ve transformed this high carb, all booze drink into a lower calorie, Skinny Mint Julep, all the flavors with less carbs!

This Keto Mint Julep Recipe is Sugar Free and a healthier version to a traditional Mint Julep Drink.

There are 2 secrets to making my Skinny Mint Tea Julep; using fresh mint tea and the BEST bourbon.

I’m sure you’re asking why all the fuss over mint tea, right??

Well here’s the thing, most of the recipes you’ll find (or versions of Mint Juleps that you’ll enjoy) are either full of messy muddled mint OR are simply garnished with a sprig of mint. And all that sugar, we don’t need that sugar in our lives.

By using fresh mint leaves and making them into low-carb southern style iced mint tea, you get consistent mint flavor without any of the mess of a traditional Mint Julep. Then you can feel free to garnish with additional fresh mint to make things extra special.

How to make a Skinny Mint Julep

And My Keto Mint Julep easy to make! Just start with a quart jar full of fresh mint. Leaves, stems and all.

Anytime I need mint (and I don’t have enough in my herb garden or it’s winter) I buy those cute potted mint plants in the produce section of the grocery store instead of the packs of fresh mint. Then I can either plant them outside or keep them in a sunny window to keep growing for next time I need mint.

Then pour hot water over top just like you would for a cup of tea, only made with fresh mint leaves.

Instead of using sugar or any carb-laden sweeteners, I suggest choosing Monk Fruit sweetener. It tastes like sugar but won’t kick you out of ketosis and will keep your blood glucose-stable.

And it’s really complimentary to both mint and bourbon!

Oh, and yeah, I don’t have man-hands… my hubby, Ray, helped out with these photos. He’s the sweetest helper!

Toss in a regular tea bag, just to give your mint tea a little oomph.

If you’re avoiding caffeine, you can use decaffeinated tea or herbal chicory based tea blend for your Skinny Mint Julep.

Give it all a stir and let it all steep together for 15 minutes.

Remove your tea bag and chill your tea in the fridge. You can choose to strain your tea or just leave the mint in the jar, which I normally do because it looks pretty.

Next up (and honestly the most important part of the cocktail) is the BOURBON.

And not just any bourbon, for me it’s Maker’s Mark® or don’t bother!

Of course, my appreciation of Maker’s Mark® started with its smooth and subtle taste, but I fell in love with it because of the water that started it all…

Bill Samuels, Sr. (founder of Maker’s Mark®) chose the site of their distillery because there was a spring-fed lake right on the grounds — a plentiful source of limestone-purified water. How cool is that?!?!

And we can’t forget that after each bottle is filled, they are hand-dipped in signature red wax. Every hand-dipped bottle creates a different drip. The red wax hand-dipped bottle is every bit as recognizable as the Maker’s Mark® name.

If you love Maker’s Mark® as much as I do, give them a follow on Facebook, Instagram or Twitter.

A little bourbon goes a long way in your Skinny Mint Julep.

While, of course, you can double it up, I suggest keeping it ‘skinny’ with just 1 single shot (with just 69 calories and 0g carbs). That way you can enjoy MORE Skinny Mint Tea Juleps without getting out of control! After all, it is 90 proof, so drinking responsibly is the safe thing to do!

Keto Mint Julep Recipe

Add your shot of Maker’s Mark® Bourbon to a Julep glass of ice with some fresh mint leaves to make your Sugar-Free Mint Julep look all fancy if you want.

Then fill the rest of your glass with your homemade fresh mint tea.

Sugar Free Mint Julep

I like to garnish with extra mint and a cute orange or lemon slice, again just for that fancy feeling.

For more amazing and delicious adult friendly drink and food ideas CLICK HERE.

Now you’re ready for The Big Race with a Skinny Mint Julep! Who are you picking to win?

🥃 Frequently Asked Questions About Keto Mint Juleps

Is a mint julep keto-friendly?

A traditional mint julep is not keto-friendly because it’s made with sugar or simple syrup, which can quickly spike carbs. Classic recipes typically include bourbon, mint, sugar, and ice—making them high in carbohydrates due to the sweetener.

This keto mint julep recipe swaps sugar for a low-carb sweetener like monk fruit, allowing you to enjoy the same refreshing flavor without kicking yourself out of ketosis. Many keto versions use sugar-free syrup alternatives to keep carbs close to zero while preserving the classic taste  .

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How many carbs are in a keto mint julep?

When made correctly, a keto mint julep can have 0–1 net carbs per serving, depending on the sweetener you use.

• Bourbon: 0 carbs
• Mint: negligible carbs
• Sweetener: 0 net carbs (if using monk fruit, erythritol, or allulose)

That’s why this is one of the best low carb cocktails for summer—it delivers flavor without the sugar crash.

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What is the best sweetener for a sugar-free mint julep?

The best keto-friendly sweeteners for mint juleps include:

• Monk fruit sweetener
• Erythritol blends
• Allulose syrup

These mimic sugar without affecting blood sugar levels, making them ideal for keto cocktails  .

💡 Pro tip: Liquid sweeteners dissolve better in cold drinks, so they’re perfect for cocktails like this.

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Can you make a mint julep without sugar?

Absolutely! A sugar free mint julep is easy to make by replacing traditional simple syrup with a keto alternative.

Instead of:

• 1 oz simple syrup (high carb)

Use:

• 1 oz keto simple syrup OR
• a pinch of powdered sweetener + water

You’ll still get the same refreshing minty flavor—just without the carbs.

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Why is the mint julep associated with the Kentucky Derby?

The mint julep has been the official drink of the Kentucky Derby for decades, with over 100,000 served during the event each year  .

That’s why this keto version is perfect for:

• Derby parties
• summer gatherings
• backyard BBQs

👉 It gives you that classic Southern cocktail vibe—without the sugar overload.

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🍹 Variations of This Keto Mint Julep Recipe

If you want to mix things up, try these easy variations:

Berry Keto Mint Julep

Add a few crushed blackberries or strawberries for a fruity twist (still low carb!).

Sparkling Mint Julep

Top with a splash of sparkling water for a lighter, refreshing drink.

Keto Mint Julep Mocktail

Skip the bourbon and replace it with:

• sparkling water
• or a non-alcoholic spirit

Perfect for anyone avoiding alcohol but still wanting a refreshing drink.

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🌿 Tips for the BEST Low Carb Mint Julep

• Use fresh mint (not dried) for the best flavor
• Always serve over crushed ice for the authentic experience
• Choose a quality bourbon—it makes a big difference
• Don’t over-muddle mint (it can turn bitter!)

If you like this Skinny Mint Julep Recipe, try these drinks next:

• Best Keto Hard Seltzer Drinks for Camping
• Easy Frozen Mango Margarita
• Healthier Happy Hour Sparkling Cranberry Cocktail
• Sparkling Strawberry Rosé Wine Sangria
• Fall Cider Ginger Fizz Brandy Cocktail

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. The following content is intended for readers who are 21 or older. Maker’s Mark® is a trademark of Maker’s Mark Distillery, Inc. and is used with permission. #CelebratorySips #MintJulepMonth #CollectiveBias