I can't even imagine starting my mornings without a hot cup of keto-coffee filled with a delicious coffee creamer.

Once you try it you are never going back.

If you are married to coffee like me, then the coffee creamer is among the very first topics that came up when you considered the ketogenic lifestyle.

For some, creaming your coffee is a sin and coffee is meant to be consumed black.

For others, it’s an opportunity to make your coffee (and yourself) bulletproof by combining it with loads of healthy fats.

If black coffee makes your teeth ache and creates a thunderstorm in your stomach then it's time to step up your coffee game and check out some awesome keto friendly creamer options.

This is my compass, on how to navigate in the keto approved coffee world, staying ketosis and burning fat during the process.

Are coffee creamers allowed on keto?

The big issue with coffee creamers and keto diet is that picking the wrong coffee creamer can compromise all your dietary efforts and eventually kick you out of ketosis.

Many coffee creamers are full of sugar, fillers, additives and artificial flavors that in general should be avoided.

If you are someone who drinks several cups a day, then you should be extremely careful what you are putting inside your body.

keto friendly coffee creamer

The good news is that YES, coffee creamers are allowed during the keto diet, but not all of them.

There are good and bad options out there.

Good ones will boost your energy levels, kick you deeper into ketosis and help your body to burn fat.

The bad ones will ruin your dietary efforts by filling your body up with unhealthy additives and eventually will kick you out of ketosis thanks to the high sugar content.

So, if you need coffee to survive, then it’s vital to make the right creamer choices starting YESTERDAY!

Are regular (sugar-free) coffee creamers ok?

The main problem with regular commercially available coffee creamers (high-sugar and sugar-free) is that the quality and ingredients vary drastically.

From Dunkin' Donuts extra sugar-filled creamer to zero-calorie Walden Farms creamer (both of which you should avoid).

When talking about keto friendly coffee creamers, then there are 2 main factors to consider: carb content and artificial additives.

avoid keto creamer additives

The problem with most regular coffee creamers is that they are heavily processed and loaded with added sugar.

Popular products can contain up to 5 grams of added sugar per serving. That's more than a teaspoon of sugar. That’s crazy!

Another part of the equation is the common additives that are used to boost the taste and texture of the creamers.

Most of which can cause different side-effects like gastrointestinal and immune system problems [1].

What about sugar-free options?

Well, if the creamer does not have any carbs, meaning, drinking it will not result in out of ketosis and it's not filled with additives, then who am I to say what you cannot consume it.

Even products with fillers, additivities, and artificial flavors - at the end of the day it's a judgment call if you choose to put these things into your body or not.

I suggest using natural sweeteners like stevia and monk fruit over artificial sweetener any time.

What to avoid when choosing a coffee creamer?

  • Thickening agents - Did you know, that most coffee creamers that you can buy from grocery stores aren't even made with cream? Yep. Instead, most of them consist of thickening agents that will make up the creamy texture and taste. One of the most popular thickening agent out there is carrageenan.

    There's even research linking it to gastrointestinal [1] and immune system problems [2]. Although most thickening agents tend not to be too harmful when used in moderation, we cannot suggest putting these kinds of fillers into your body. In the long run, it's just not worth it.

  • Artificial flavors - Artificial flavors are popular chemicals in the food industry because they will give the products the desired taste and smell. Yep, the caramel waft on top of your coffee isn't real. Potential side effects of artificial flavors to look out for are gastrointestinal issues, headaches, and depression.

    Artificial flavors are typically not harmful, but I'm not crazy for them as they don't usually reproduce the natural taste of foods and often are the markers for low-quality foods. Artificial flavors are less expensive, so manufacturers prefer them and many consumers are satisfied with them. If your products contain artificial flavors then make sure it doesn't also contain other undesirable additives. Always read your labels carefully.

  • Artificial sweeteners - This is an everlasting debate, either if you should or should not include artificial sweeteners to your diet. Most commercially available coffee sweeteners out there are solely based on artificial sweeteners. Scientific research suggests that the use of artificial sweeteners such as aspartame and sucralose is associated with long-term weight gain and a higher risk of heart disease and obesity. [3]

    If you cannot bypass sweeteners then we would suggest using natural sweeteners such as monk fruit, stevia or erythritol. They contain no calories and are an ideal alternative to artificial sweeteners.

  • Added sugar - Most regular coffee creamers are filled with sugar. This probably the number one ingredient in that list. Shocking right? This is because sugar is cheap and it’s the easiest way to ramp up the taste of your coffee. Here's a fun fact: a Starbucks White Chocolate Mocha Venti coffee has 18 teaspoons of sugar. Yep, 18 teaspoons and it tastes like diabetes. There's sugar hiding everywhere.

    Most coffee creamers are around 5 carbs per serving (1 tbsp). If you are used to taking multiple servings and several times a day, you will exceed your daily carb limit quickly. Also, if you are pouring from the big container, going over one serving is very easy. While you are on a keto diet, stay away from anything that contains sugar. Simple as that.

Best keto coffee creamers

I would never give up my morning coffee, as it has tons of benefits to my mind and body.

Here is my top list of keto coffee creamers.

I have chosen them based on their nutritional benefits and how they will support ketosis and ketogenic lifestyle in general.

To help you understand which of them is right for you, I have also added a small clarification, for whom the specific creamer is most beneficial for.

1. MCT oil

Ah, the good old medium-chain triglycerides (MCTs), a very special type of fatty acids that are rapidly absorbed by your body. This results in a rapid spike in energy levels.

MCTs are often demonized by the media because they are a form of saturated fats.

In reality, MCTs are quite healthy and scientific research suggest that they can reduce inflammation, increase cognitive abilities and enhance blood sugar balance. [4]

The awesome news is that it has naturally creamy flavor and is as fulfilling as heavy cream. It's a fantastic fat source to boost your ketone levels and to get deeper into ketosis.

I have tried all of these creamers in this article, and I come back to MCTs again and again. Why?

Mainly because it does the job and it's easy to take with me wherever I go. Heck, I have one jar even in my glove box.

I prefer my MCTs to be in a powder form so there will be way less mess involved and it mixes well with my coffee.

Some MCT oils can make the beverage oily which I really don't like.

My go-to MCT oil powder is from Perfect Keto.

Because it has the best price-quality ratio, it's manufactured in the US and the chocolate flavor is DELICIOUS.

There’s also vanilla and salted caramel flavor.

MCT oil is for you if you value compact form factor (that’s a biggie), good taste and fast energy. It's not just a creamer, it's like a rocket fuel for your body.

PS! If you want to give MCT oil powder a shot, then use a special code "APERFECT15" and save 15% on your order.

2. Coconut Oil

If MCT oil is not your thing then coconut oil is the next best thing on the line.

It's one of nature's richest sources of MCTs. Coconut oil is dairy-free and won't kick you out of ketosis.

About 70% of coconut oil is composed of MCTs which makes it an ideal coffee companion.

Coconut oil has also tons of additional health benefits. For example, it helps your body to fight infections, boosts thyroid health and reduces inflammation and much more.

It has a rather neutral flavor which makes it a great addition to your coffee. If you need a stronger taste then you can always choose flavored coconut oil.

You may be wondering what’s the difference between MCT oil powder and coconut oil. Well, that’s a good question.

There are many ways to get your daily fats. You can eat cheese, drink fat bombs or rub coconut oil into your face.

Coconut oil is an awesome product and is probably one of the most versatile items in your kitchen. Now you can add that to your cup of joe as well? Awesome.

The only downside is that coconut oil is not fully made of MCTs, meaning our bodies cannot digest all of that. And that's okay. It tastes great and works as a great creamer.

Now MCT oil is a concentrated form of MCTs, where all of that will be rapidly absorbed by your body.

Coconut oil is for you if you like to cook if you want versatile items in your kitchen and you are not excited about some products that will help to burn fat.

And why should you, if you already have coconut oil at home and you can turn your burning cup of joe into an awesome super joe under a minute.

3. Heavy (whipping) cream

Ever wondered why heavy cream is sooo fulfilling and rich in taste?

Because it's derived from expressed milk that is allowed to rest.

This allows the butterfat cream to rise to the top which is then skimmed off.

The result is pure fat with a rich and creamy texture.

That's why it's an awesome keto friendly coffee creamer that will don't bump your carb count but boosts the taste of the coffee.

Heavy whipping cream is similar to heavy cream, but its nutritional values can vary between manufacturers.

Most products generally have about 35% of fat and minimal sugar (but keep your eyes open for the sugar).

Thanks to its strong flavor, you don't need it much to flavor your coffee.

These options are great for you if you are not chasing fast energy boost, but rather are looking for something that will turn your coffee into heavy, rich and creamy tasting heaven.

4. Grass-fed butter

It is exactly how it sounds. Grass-fed butter is a butter derived from cattle who are fed with grass instead of grains.

The benefits of grass-fed over grain-fed butter are higher MCT content (12-18%), antioxidants and fewer pesticides and other environmental contaminants.

Grass-fed butter is no inferior in any way among other keto coffee creamers. It's just natural from start to finish, it's easily digestible, high fat and works wonders with coffee.

It's also perfect to line baking pans and coat frying when cooking making it also a versatile kitchen item to have.

Some people even use it to make omelets and cookies so the sky is the limit.

This is for you if you are looking for the most natural and organic approach to everything you eat.

And the form factor and convenience will not be an issue for you, as this is not something you can effortlessly consume while on the go.

5. Exogenous ketones

And last but not least, exogenous ketones. In order to enter ketosis, your body needs to produce ketone bodies.

For your body to produce them, you will need to eliminate carbs from the menu and eventually you will enter ketosis.

But you don't necessarily need to wait 2 weeks while the ketosis kicks in, you can speed up the process.

If you are the first time doing keto, then I would suggest passing this. Try to experience all the nuts and bolts on entering ketosis without any supplements.

You don't need them, but they can help in specific situations. For example, exogenous ketones can give you some wiggle room when it comes to cheating days.

As we all know, there are no cheat days during keto diet, but if things happen (and they will happen sooner or later) then it's comforting to know that not all is lost.

Exogenous ketones will rapidly increase your ketone levels and will kick you faster and deeper into ketosis.

Using exogenous ketones as a coffee creamer is the most beneficial if your main goal is to lose weight. That is because it will naturally suppress appetite, boost energy levels and mental clarity.

This makes it effective as a coffee creamer before a workout.

My favorite exogenous ketones product comes again from Perfect Keto.

Why? Mostly because there’s no opponent when it comes to taste.

Exogenous ketones generally taste really bad.

PS! If you want to give exogenous ketones a shot, then use a special code "APERFECT15" and save 15% on your order.

How to use coffee creamers?

Alright.

You have chosen your choice of creamer(s) by now and if you are reading this then you are probably wondering how to take most out of this.

There’s no one right way to do this. For everyone, it will take some trial and error to figure out the best ratios and combinations of creamers.

You can add them straight to your hot beverages or combine them however you like it.

The most popular keto coffee recipes are based on a combination of butter and MCT oil. The traditional version uses one tablespoon of each.

I think it tastes great, but sometimes I would like something lighter.

My preferred go-to morning combination is MCT powder + heavy cream because it's very satiating, creamy texture and gives me a proper energy boost.

It fills me up and makes me super alert and that’s the secret reason why I get so much done.

A couple of tips if it's your first time doing this:

  1. Blending or frothing it is an absolute must (I use a blender)
  2. If you are using oils, then beware that things can get pretty oily
  3. To make your beverage more latte-like, add unsweetened almond milk
  4. Most of keto coffee creamers mix better with warm or hot liquids
  5. For an iced coffee, mix your ingredients with warm coffee and then cool it down in the freezer
  6. To make ramp up the taste, add some cinnamon (you will not regret this)
  7. If you NEED to drink something highly sweet, then add stevia drops

Word of caution, as MCT oils are rapidly digested, it also means your body can't handle too much of it at the time.

Excess MCT oil can cause digestive distress.

It's not dangerous but it's unpleasant.

The key is to start small and work your way up. What I found worked for me was:

  • For the first three to four days I took 1 tbsp per 12 oz of coffee
  • After what I ramped it up to 2 tbsp per 12 oz of coffee
  • If you are using a powder, then around 12-15 grams per 12 oz coffee
  • The suggested amount can vary depending on the manufacturer, so follow the instruction label

Isn't bulletproof coffee unhealthy?

If you haven't every tried bulletproof coffee before, then you may be skeptical.

Butter and oils in coffee? Yuck.

When you read about the benefits, like appetite suppression and energy boost, makes you want to try it. Well, you should if you haven’t already.

But why it sounds like a bad choice?

We have raised by understanding that fat is bad and that’s the sole reason why we are overweight and have health problems.

Although there is some truth in there, it's not the whole equation.

As bulletproof coffee is high in saturated fats, our first idea is that it's probably bad for us.

While the jury is still out on whether saturated fats play a role in heart disease, most experts agree that it's better to prefer unsaturated fats found in nuts, seeds, avocados, and fish.

Common sense also suggests, that if the saturated fat is in a highly processed food, then it's likely that it’s not the healthiest version of it.

As fat is very calorie dense, it's over-consumption can be easy. Eating an excess of any kind of fat can lead to weight gain.

While dietary fats are essential for our bodies to function properly, it's important not to overdo them.

If you are in caloric surplus (no matter if you are following keto diet or not), then you will result in weight gain eventually.

Know your macros and don't go overboard with bulletproof coffee.

Bulletproof coffee can be beneficial (if consumed in smart quantities) for anyone following the keto diet.

But for most people following a standard diet, bulletproof coffee is not a balanced way to start the day.

How to make coffee sweeter?

There will be some people who are having a hard time adapting to the ketogenic lifestyle because there are no sweets allowed.

If you have been living with candies, sweet fruits and beverages, it can be difficult to cold-quit all of them at once.

I am not advocating sweeteners by any means, but I understand that there are a time and a place for them.

And if you need to choose between them, then at least choose the right ones.

natural sweetener keto food list

When I first started my ketogenic journey, I used to drink coffee combined with lots of milk and 5-6 teaspoons of white sugar. Yep, it tasted like diabetes.

The most surprising part of migrating to black coffee was that it was surprisingly easy.

I got used to the taste VERY fast. So, before you go all crazy with sweeteners, I would suggest u give an unsweetened coffee a chance.

But enough jibber jabber, you want to know more about sweeteners.

All sweeteners have their potential for negative impact, but consuming sweeteners can help to sustain your diet in the long run.

If I would need to choose, then I would use one of them: stevia, erythritol or monk fruit.

  1. Stevia - Stevia is my number 1 choice of sweeteners. It's derived from a Stevia rebaudiana plant leaves. It has no calories or carbs and doesn't raise blood sugar. It's 200-350 times sweeter than sugar. For some, stevia has more bitter like taste.

    » Check out natural stevia drops here

  2. Monk fruit - It's derived from round, green fruit in Southeast Asia. It's 250 times sweeter than sugar. It has somewhat better taste profile with less bitterness. Usually doesn't cause digestive stress. The main downside is it's higher price.

    » Check out natural monk fruit drops here

  3. Erythritol - It's made from fermented corn and it's a sugar alcohol that occurs naturally in fruits. It's only partially digested by our bodies and is 70% as sweet as sugar. It has zero calories and no carbs. If consumed in excess, can cause bloating, gas or diarrhea.

    » Check out natural erythritol powder here

The takeaway

We understand that coffee is needed to kickstart your day.

The good news is that there are plenty of keto friendly coffee creamer options that will kick you even deeper into ketosis.

Just keep one eye out for regular coffee creamers, because most of them contain pure sugar, fillers and artificial flavors that you probably don't want to put into your body.

I prefer my MCTs to be in a powder form so there will be way less mess involved and it mixes well with my coffee.

My go-to recipe involves MCT powder combined with heavy cream and cup of black coffee.

There are tons of ways to cream your morning (or evening) coffee. You can add MCT’s, coconut oil, butter, or any combination of healthy fats.

Whatever rocks your boat.

Just be sure to start testing with oils slowly, because your body can’t handle too much of it at the time.