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The ketogenic, or keto, diet is a high fat, very low carb diet that was originally developed to help individuals with epilepsy. It has since been linked to health benefits like weight loss and improved blood sugar control (
To reap the proposed benefits of the keto diet, it typically limits carbs to less than 50 grams of carbs per day (
While coffee itself is keto-friendly, many coffee creamers are not, as they can be high in sugar and carbs. However, that doesn’t mean you have to drink your coffee black.
In fact, there are many keto-friendly coffee creamer options that you can buy or make at home. The key is choosing a healthy option that’s made with mostly whole ingredients.
Here are the 8 best store-bought and homemade keto coffee creamers.
Price range guide:
- $ (less than $1 per ounce)
- $$ ($1–2 per ounce)
- $$$ (more than $2 per ounce)
This popular keto-friendly creamer is made with MCT oil, ghee, coconut oil, cacao butter, and sunflower lecithin to create a creamy, high fat creamer to help promote ketosis.
MCTs, or medium-chain triglycerides, are a type of saturated fat that has been shown to be better for ketone production and maintaining ketosis than long-chain fatty acids (
Ketosis is a metabolic state in which your body breaks down fat into molecules called ketones, which are used for energy when your glucose — or sugar — supply is limited (
Plus, while more research is needed, MCT oil may be beneficial for fat loss and exercise performance (
One tablespoon (15 mL) of this creamer provides 120 calories, 14 grams of fat, and 0 grams of carbs, sugar, and protein (10).
As there aren’t any emulsifiers in this product, you’ll want to use a blender to combine it with your coffee. The company recommends mixing 1 tablespoon (15 mL) of the creamer along with your brewed coffee in a blender or using a hand-held immersion blender.
Available in four flavors, the original flavor of this keto-friendly coffee creamer is made with just three ingredients, including virgin coconut oil, grass-fed ghee, and raw cacao powder.
Raw cacao powder is made from unroasted cacao beans. It’s a rich source of magnesium, as well as flavonols, which are plant compounds with antioxidant properties (
Magnesium has numerous important functions in the body and brain, including aiding muscle contractions, bone formation, and blood pressure regulation. On the other hand, flavonols have been linked to improvements in brain and heart health (
One tablespoon (15 mL) of the original flavor has 120 calories, 12 grams of fat, 3 grams of protein, just 1 gram of carbs, and 0 grams of sugar (16).
Soy-free, dairy-free, and gluten-free, this plant-based coffee creamer is a good option for individuals with allergies or those who prefer to avoid dairy products.
Califia Farms’ creamer is also vegan-friendly, as it’s made from a base of unsweetened almond milk and coconut cream. Overall, the ingredient list is quite short and free of any added or artificial sweeteners.
While low in fat with just 1.5 grams per 2 tablespoons (30 mL), it’s also one of the lowest calorie options with just 15 calories per serving. This creamer doesn’t contain any sugar or carbs, so you don’t have to worry about it kicking you out of ketosis (17).
This powdered keto-friendly creamer doesn’t have to be refrigerated and is also vegan-friendly, gluten-free, soy-free, and dairy-free.
Ingredient-wise, it’s free of sugar additives, artificial ingredients, sweeteners, and artificial colors. Instead, the creamer is made from just three ingredients — coconut milk powder, Aquamin, and extra virgin coconut oil.
Aquamin is a multimineral supplement derived from sea algae. As the supplement is rich in calcium and magnesium, it may have benefits for bone health (
While research is limited, test-tube and animal studies suggest that Aquamin may help promote bone formation and slow bone loss (
One tablespoon (6 grams) of the powder provides 40 calories, 3.5 grams of fat, 2 grams of carbs, 1 gram of sugar, and 0 grams of protein (20).
Available in flavors like vanilla, cacao, cinnamon, salted caramel, and original, Omega PowerCreamers are a good option for individuals who like a little flavor boost to their morning coffee.
Made from a base of grass-fed ghee, organic coconut oil, MCT oil, and Stevia, each liquid creamer is sugar-free, preservative-free, dairy-free, and gluten-free.
With 14 grams of fat and 0 grams of carbs, one tablespoon (14 grams) of this creamer fits well into a keto diet (21).
While not technically a coffee creamer, heavy whipping cream is high fat and low carb and can add a delicious richness to your morning cup of coffee.
Additionally, heavy whipping cream is a good source of many essential nutrients. It’s particularly high in vitamin A, which is important for eye health and a strong immune system (
However, some brands of whipping cream may contain a stabilizer, such as carrageenan (a seaweed extract for thickening), and an emulsifier, such as polysorbate 80.
Organic Valley Heavy Whipping Cream is made from just two ingredients — organic cream from pasture-raised cows and gellan gum, a natural stabilizer. As a result, it’s free of artificial colors, preservatives, antibiotics, and synthetic hormones.
Just keep in mind that heavy whipping cream is quite high in calories. One tablespoon (15 mL) provides 50 calories, 6 grams of fat, and 0 grams of carbs and sugar (
With just a few ingredients, it’s also possible to make your own keto-friendly option from scratch.
To make six 1/4 cup (60-mL) servings, you need:
- 2/3 cups (160 mL) of heavy cream
- 2/3 cups (160 mL) of water
- 2 egg yolks
- 4–6 tablespoons of erythritol
- 2 teaspoons (10 mL) of vanilla extract
This homemade creamer takes just 15 minutes to cook, but it does need to be refrigerated overnight to thicken.
The egg yolks in this keto-friendly creamer contribute fat and protein and are one of the best dietary sources of choline (
The serving size of this homemade creamer is a generous 1/4 cup (60 mL) and provides 114 calories, 11 grams of fat, less than 1 gram of carbs, and 1 gram of protein (
This homemade vanilla coffee creamer is a quick and easy option that’s made in your blender.
For twelve 2-tablespoon (30-mL) servings, you need:
- 3/4 cup (175 mL) of solid coconut cream
- 3/4 cup (175 mL) of water
- 1 teaspoon (5 mL) of vanilla extract
- 1/4–1/2 teaspoon liquid Stevia with vanilla extract
This homemade creamer is not only keto-friendly but also suitable for vegans or individuals with nut, gluten, dairy, egg, or soy allergies.
Two tablespoons (30 mL) of this homemade creamer provide approximately 50 calories, 5 grams of fat, 1 gram of carbs, and 0 grams of sugar and protein (
When choosing a coffee creamer on the keto diet, it’s important to look for products that meet the macronutrient requirements of a keto diet, as well as ones that have minimal added ingredients.
Fats should make up the bulk of the diet and provide around 70–80% of calories. Proteins should account for approximately 20% of calories, while carbs are restricted to 5–10%.
Ideally, this would mean looking for a high fat, low carb coffee creamer. For example, if one serving contains 50 calories, you also want it to provide approximately 4 grams of fat and 1 gram or less of carbs.
However, lower fat options can also work, as long as they’re very low in carbs and won’t knock you out of ketosis.
Keep in mind that macronutrients are just one piece of the puzzle. You also want to look for coffee creamers with a short ingredient list that consists of mostly whole ingredients.
Long ingredient lists can be a sign that the product is more highly processed. While fine in small amounts, diets high in overly processed foods have been linked to an increased risk of chronic conditions, such as obesity, heart disease, and cancer (
In addition to being high in fat and very low in carbs, the best keto coffee creamer is one that’s mostly made from whole food ingredients. The creamer should also be free of added sugars and artificial ingredients.
You don’t have to give up coffee creamer just because you’re on the keto diet.
In fact, there are several healthy keto-friendly options. Just be sure to pick an option that’s high in fat, nearly carb-free, and mostly made from whole ingredients.
Of course, if you want full control over what you’re putting in your coffee, you can make your own creamer at home.