The ketogenic, or keto, diet is a high fat, very low carbohydrate diet intended to aid people with epilepsy. It has subsequently been linked to various health advantages, including weight loss and better blood sugar management. (1, 2, 3).

To reap the benefits of the keto diet, carbohydrates should be limited to less than 50 grams daily. (1).

While coffee is keto-friendly by itself, many coffee creamers are not. They may be heavy in both sugar and carbohydrates.

However, this does not imply that you must drink your coffee black. Several keto-friendly coffee creamer alternatives are available, which you can buy or prepare at home. The goal is to select a healthy choice composed primarily of whole components.

How we chose the best keto coffee creamers

Determining which coffee creamers are suitable for a keto diet might be difficult. The following criteria were used to choose the best keto coffee creamers:

• Taste and flavor. To accommodate varied taste preferences, we attempted to provide a selection of sweetened, flavored, unsweetened, and unflavored types.
• Carbs. All the creamers on our list have fewer than 3 grams of total carbohydrates.
• Cost. The coffee creamers on our list range in price to accommodate a variety of budgets.
• Vetting. All the goods on our list have been thoroughly reviewed to ensure they fit Eathealthyisgood’s commercial and medical requirements.

Eathealthyisgood’s picks for the best keto coffee creamers

Here are the 11 greatest keto coffee creamers, both store-bought and homemade.

Best keto coffee creamer with MCT oil

Left Coast Keto Coffee Creamer

This popular keto-friendly creamer combines medium-chain triglyceride (MCT), ghee, coconut oil, cacao butter, and sunflower lecithin to make a creamy, high-fat creamer that aids in the promotion of ketosis.

MCTs are a form of saturated fat superior to long-chain fatty acids in ketone generation and ketosis maintenance. (4, 5).

When your glucose (sugar) supply is low, your body breaks down fat into molecules called ketones, which are needed for energy. (6).

Furthermore, while further study is needed, MCT oil may help with fat reduction and exercise performance. (7, 8)

This creamer has 120 calories, 14 grams of fat, and 0 grams of carbohydrates, sugar, and protein per tablespoon (15 mL). (9).

Because this product has no emulsifiers, you must blend it with your coffee. Combine one tablespoon (15 mL) of the creamer with the made coffee in a blender or with a hand-held immersion blender.

Best cacao-based keto coffee creamer

Grasso Foods Organic High Fat Coffee Creamer

The original flavor of this keto coffee creamer, which is available in four variations, is produced with only three ingredients: virgin coconut oil, grass-fed ghee, and raw cacao powder.

Unroasted cacao beans are used to make raw cacao powder. It’s high in magnesium and flavonols, which are plant components having antioxidant effects. (10, 11).

This is the creamer’s only sweetener, so no added sugars or artificial sweeteners exist.

Magnesium performs various critical tasks in the body and brain, including muscular contraction, bone production, and blood pressure management. Flavonols have been linked to better brain and heart health. (12, 13, 14).

A tablespoon (15 mL) of mocha flavor has 120 calories, 12 grams of fat, 0 grams of protein, 2 grams of carbohydrates, and 0 grams of sugar. (15).

Best budget-friendly keto coffee creamer

Califia Farms Unsweetened Better Half Coffee Creamer

This plant-based coffee creamer is soy-, dairy-free, and gluten-free, making it an excellent choice for people with dairy allergies or avoiding dairy products.

Because it’s prepared with unsweetened almond milk and coconut cream, Califia Farms’ creamer is also vegan. Overall, the ingredient list is relatively modest and excludes added or artificial sweeteners.

While it’s low in fat, with only 1.5 grams per 2 tablespoons (30 mL), it’s also low in calories, with only 15 calories per serving. Because this creamer has no sugar or carbohydrates, you won’t be thrown out of ketosis by it. (16).

Best vegan keto coffee creamer

Laird Superfood Unsweetened Original Coffee Creamer

This powdered keto creamer is available in seven distinct flavors, including unsweetened, and does not require refrigeration. It’s also vegan, gluten-free, soy-free, and lactose-free.

It has no sugar additions, artificial substances, sweeteners, or artificial colors. The creamer is instead created with only three ingredients: coconut milk powder, Aquamin, and extra virgin coconut oil.

Aquamin is a marine algae-derived multimineral supplement. It may aid bone health since it is high in calcium and magnesium. (17).

While research is limited, animal studies indicate that Aquamin may aid bone development and decrease bone loss. (17).

One tablespoon (6 grams) of the powder has 40 calories, 3.5 grams of fat, 2 grams of carbohydrates, 1 gram of sugar, and no protein. (18).

Best heavy whipping cream

Organic Valley Heavy Whipping Cream

Heavy whipping cream, while not strictly a coffee creamer, is high in fat and low in carbs and may lend a delightful richness to your morning cup of coffee.

Furthermore, heavy whipping cream contains a variety of critical elements. It’s abundant in vitamin A, essential for eye health and a healthy immune system. (19, 20, 21).

However, some whipping cream may contain a stabilizer, such as carrageenan (a thickening seaweed extract), and an emulsifier, such as polysorbate 80.

Organic Valley Heavy Whipping Cream has only two ingredients: pasture-raised cream and gellan gum, a natural stabilizer. Consequently, it has no artificial colors, preservatives, antibiotics, or hormones.

Keep in mind that heavy whipping cream has a lot of calories. One tablespoon (15 mL) has 50 calories, 6 grams of fat, and no carbohydrates or sugar. (22).

Best keto coffee creamer sweetened with coconut sugar

360 Nutrition Keto Creamer with MCT Oil

If you like coconut sugar, this keto-friendly coffee creamer has only 1 gram of sugar.

It’s worth mentioning that this creamer has 3 grams of carbohydrates, which may be more than some keto dieters desire. If you choose not to use stevia extract as a sweetener, this recipe still contains some in addition to the coconut sugar.

It also contains MCTs, which are more effective than long-chain fatty acids in sustaining ketosis. (4, 5).

A 2-teaspoon (5-gram) portion of the unsweetened flavor has just 25 calories, 1.5 grams of fat, 3 grams of carbohydrates, and 0 grams of sugar. (24).

Best sugar-free keto coffee creamer

KITU SUPER COFFEE Keto Coffee Creamer

This keto creamer has no sugar, lactose, or gluten.

It is available in three flavors: original, vanilla, and sweet cream. The initial taste is unsweetened. However, the vanilla and sweet cream flavors are sweetened with monk fruit and stevia.

The original taste has 40 calories, 3.5 grams of fat, 0 grams of carbohydrates and sugar, and 2 grams of protein in a 3-tablespoon (44-mL) consumption. (25).

Remember that the creamer may clump when added to hot coffee, so blend it well.

Best grass-fed keto coffee creamer

Bulletproof Original Creamer

Bulletproof Original Creamer contains grass-fed butter with a higher omega-6 to omega-3 fatty acid ratio than conventional butter. (30).

This may aid in the prevention of cardiovascular and other chronic illnesses. (30).

This creamer is available in unsweetened original, hazelnut, and vanilla flavors that are sweetened with stevia.

As with many keto creamers, you’ll want to blend this with your coffee or use a portable frother to stir it.

The original flavor has 100 calories, 10 grams of fat, and 3 grams of carbohydrates per 1-scoop (14-gram) consumption. (31).

Homemade paleo and keto bulletproof coffee creamer

You may also make your keto-friendly version home with only a few components.

To make six servings of 1/4 cup (60 mL) each, you’ll need:

• 2/3 cups (160 mL) heavy cream
• 2/3 cups (160 mL) water
• Two egg yolks
• 4–6 tbsp. erythritol
• 2 tsp. (10 mL) vanilla extract

This homemade creamer recipe takes about 15 minutes to prepare but must be refrigerated overnight to thicken.

The egg yolks in this keto-friendly creamer provide fat and protein while also serving as one of the most significant dietary sources of choline. (32).

While choline is only required in trace levels, it is an essential vitamin that promotes brain health, nervous system function, and fat metabolism. (33, 34).

This homemade creamer contains 114 calories, 11 grams of fat, less than 1 gram of carbohydrates, and 1 gram of protein in a generous 1/4 cup (60 mL) serving size. (35).

While erythritol is typically considered safe and well accepted in small doses, you can leave it out of the recipe or replace it with stevia. (36, 37).

Vanilla coffee creamer

This homemade vanilla coffee creamer recipe is a quick and easy solution you can create in your blender.

You’ll need the following ingredients for 12 servings of 2 teaspoons (30 mL) each:

• 3/4 cup (175 mL) solid coconut cream
• 3/4 cup (175 mL) water
• 1 tsp. (5 mL) vanilla extract
• 1/4–1/2 tsp. liquid stevia with vanilla extract

This keto-friendly creamer is also suitable for vegetarians and others allergic to nuts, gluten, dairy, eggs, or soy.

While coconut cream is heavy in calories and fat, it is also high in several critical vitamins and minerals such as phosphorus, potassium, manganese, copper, and folate. (38).

Two tablespoons (30 mL) of this homemade creamer have about 50 calories, 5 grams of fat, 1 gram of carbohydrates, and 0 grams of sugar and protein. (39).

How to choose a healthy keto-friendly coffee creamer

When looking for a keto coffee creamer, search for goods that satisfy the diet’s macronutrient needs and those with few extra ingredients.

A keto diet can be followed in various ways, but the basic rule is to reduce carbohydrates to no more than 50 grams daily. (1).

Fats should comprise most of the diet and contribute 70-80% of the calories. Proteins contribute roughly 20% of calories, whereas carbohydrates should account for 5-10%.

This implies looking for a high fat, low carb coffee creamer. For example, if one serving includes 50 calories, it should also contain around 4 grams of fat and 1 gram or less of carbohydrates.

Lower fat choices, however, can work as long as they’re very low in carbohydrates and won’t push you out of ketosis.

Remember that macronutrients are only one element of the puzzle. You can also seek coffee creamers with a small ingredient list primarily made up of fundamental components.

Long ingredient lists may indicate that the product has been heavily processed. Diets heavy in added sugar, salt, synthetic chemicals, and saturated fat, although OK in moderation, have been associated with an increased risk of chronic illnesses such as obesity, heart disease, and cancer. (40, 41, 42).

Frequently asked questions

Can I drink coffee creamer on the keto diet?

Some coffee creamers are not suitable for a keto diet because they include too many grams of carbohydrates and sugar, which may cause you to exit ketosis. The best alternative is to use a high fat, low carb creamer or make your own.

What can you put in coffee on keto?

When following a keto diet, you may add any low or zero carb mix-ins, such as the coffee creamers on our list, or high fat substances, such as coconut oil or grass-fed butter, to your coffee.

Try a low carb protein powder or a sweetener like stevia or a monk fruit.

Other ingredients, such as cocoa powder or vanilla essence, may also work because they contain minimal carbs.

Can coffee creamer knock you out of ketosis?

A coffee creamer with too many carbohydrates might throw your body out of ketosis. Your daily carbohydrate intake should be 50 grams or less to stay in ketosis. (1).

The bottom line

You don’t have to give up coffee creamer if you’re on the keto diet.

There are various healthy keto-friendly solutions available. Choose an option that is heavy in fat, almost carb-free, and prepared mainly from whole foods.

Of course, if you want complete control over what goes into your coffee, you may manufacture your creamer.

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