Since fat is your main source of energy on the keto diet, what better combination for a morning or mid-afternoon lift than coffee mixed with creamer? After all, many keto coffee creamers on the market contain a generous amount of MCTs (medium-chain triglycerides) which are rapidly absorbed and utilized for energy production.
If you’re a coffee lover and just starting out on the keto diet, you might be missing your daily Starbucks frappucino.
In reality, most of what you find at Starbucks is not keto-friendly; many of their drinks are sugar-laden and will keep you out of ketosis. Naturally, you’ll need to be a little more creative about how you flavor your coffee on keto.
If you’re totally new to the realm of the keto diet (and Bulletproof Keto Coffee), then this guide will steer you in the right direction.
However, be sure to check out our Guide to the Ketogenic Diet if you’re not familiar with the keto lifestyle.
Top 10 Best Keto Coffee Creamers
Below you will find our top 10 list of the best keto coffee creamers. These were chosen according to their nutritional benefits along with texture and taste they provide in coffee. After all, nobody wants to add something to their coffee that ruins it (no matter how healthy it may be).
1. MCT oil and MCT powder
Medium-chain triglyceride (MCT) denotes a unique group of fatty acids that have between 6 and 12 carbons in their hydrocarbon chains. This shorter hydrocarbon chain of MCTs significantly alters how your body digests them (compared to long-chain fatty acids).
MCTs bypass the lymphatic system and absorb almost immediately through the portal vein, resulting in a rapid source of energy.
MCTs may be misleading to consumers because they are a form of saturated fat, which tends to be demonized by the media and “health experts.”
In reality, MCTs are quite healthy despite being saturated. Research suggests that they can reduce inflammation, enhance blood sugar balance, and even increase cognitive function.
Furthermore, MCT oil has a naturally creamy flavor and is about as viscous as heavy cream. It’s also a fantastic fat source for boosting ketone levels and helping you stay in ketosis.
2. Coconut oil and coconut cream
Another one of our favorite keto coffee creamers is coconut oil (or coconut cream). Coconut is one of nature’s richest sources of MCTs. Both coconut oil and coconut cream are dairy-free, low-carb options that won’t kick you out of ketosis.
In fact, the MCT content of coconut oil/coconut cream will help increase your ketone levels.
And of course, coconut has a rather neutral flavor and makes for a great addition to coffee. You’ll also get a solid energy boost to tag along with the pep from caffeine.
3. Heavy cream
Heavy cream derives from expressed milk that is allowed to rest, which allows the butterfat (cream) to rise to the top in a layer which is skimmed off. The resulting product is essentially pure fat and has a rich, creamy texture.
This makes heavy cream a great keto-friendly substitute for most recipes that call for milk (just add water to dilute it). For low-carb coffee, heavy cream is one of the most flavorful options that won’t bump up your carb count.
4. Heavy whipping cream
Heavy whipping cream, similar to heavy cream, is another delicious option for keto coffee creamers. While the actual nutrition values of heavy whipping cream may vary from brand-to-brand, most products generally have about 35% fat content and minimal sugar.
Since it has such a strong flavor, you won’t need much to flavor your coffee. This can also serve as a great milk/dairy substitute in recipes that you’re trying to make keto-friendly.
5. Grass-fed butter
As you likely deduced, grass-fed butter is butter derived from cattle who are fed with grass instead of grains. The benefits of grass-fed butter over grain-fed butter are higher MCT content and potentially more antioxidants (as well as fewer pesticides and other environmental contaminants).
Grass-fed butter generally contains anywhere from 12-18% MCTs, whereas coconut oil is about 65% MCTs.
However, this doesn’t mean grass-fed butter is “inferior” among keto coffee creamers since it’s easily digestible, high in fat, and delicious in coffee.
You can also use grass-fed butter to line baking pans and coat frying pans with when baking/cooking. Many people on keto will use it to make omelets or low-carb cookies.
6. Clarified butter (ghee)
Ghee, which is the Hindi word for “fat,” is clarified butter that is slightly cooked. It is a staple in Indian cuisine and has a clear, almost transparent quality to it and is a deep golden hue instead of yellow like traditional butter.
Since ghee comes from cooking butterfat and milk solids, it has a distinct nutty flavor that many people enjoy as a keto coffee creamer. It’s also a superb option for cooking with and is a quality fat source on the keto diet.
7. Exogenous ketones
Your body naturally produces ketones (even if you’re not on the keto diet). These ketone bodies are endogenous ketones; exogenous ketones are simply ketone bodies that you ingest through a supplement – like CORE BHB. The great thing about exogenous ketones is that work to rapidly increase ketone levels in your body, meaning you quickly enter ketosis.
Exogenous ketones almost always come in powder form as well, and they naturally have a sweet, salty flavor. This makes them a great option for keto coffee creamers.
Exogenous ketones are also ideal for people on the keto diet trying to lose weight since BHB salts naturally suppress appetite and food cravings. BHB salts also help boost energy levels and increase mental acuity, making them even more beneficial as a keto coffee creamer.
8. Protein powder
Surprisingly, many companies these days are making protein powders that essentially act as coffee creamers with a mocha flavoring. However, the trick with protein powders is finding one that is low-carb and has minimal lactose (which can upset digestion).
For the most part, whey and beef protein isolates will mix the best in coffee. Soy, rice, and pea proteins tend to clump and might leave you chewing your coffee rather than drinking it.
Naturally, you’ll want to find either unflavored protein powder or one that has a taste that you think will pair well with coffee.
Ideally, we recommend finding a protein powder that is a mocha or cappuccino flavor, but you might also like orange, vanilla, or chocolate flavor depending on your preferences.
9. Macadamia nut oil
Chances are you walk right past the macadamia nuts when you’re at the supermarket, mainly because the price is absurd these days. Thankfully, macadamia nut oil is a little more reasonable and arguably the most overlooked option for keto coffee creamers.
Macadamia nut oil is one of the densest natural sources of monounsaturated fatty acids and has been shown to improve cardiovascular function, protect brain tissue, reduce inflammation, and much more. Macadamia nut oil is also rich in rare minerals, like copper, which helps your body absorb and utilize iron.
These nuts even contain the lesser-known omega-7 essential fatty acid palmitoleic acid, which research shows can help decrease the risk of type-2 diabetes and improve blood glucose balance.
10. Avocado oil
Avocados are rapidly becoming the quintessential “keto food” thanks to their abundance of heart-healthy monounsaturated fats and minimal carb count. Pretty much any low-carb recipe you come across uses avocados in some capacity.
What many people don’t realize is that you can buy pure avocado oil at many health food stores or online. Avocado oil has a heavy texture, much like a cream, and versatile flavor profile. While it may take a little getting used to in coffee, it is one that will grow on many people.
It’s safe to say that if you’re looking for a keto coffee creamer with cardiovascular-supporting monounsaturated fats, avocado oil is the best option.
Making Use of Your Keto Coffee Creamers
Alright, so now that you have your keto coffee creamer in hand, you’re probably wondering how to use it in coffee. It will take a little trial and error to figure out the best ratio of keto coffee creamer-to-coffee, but a starting point for oils is 1 tbsp per 12 oz of coffee.
If you’re using a powder, around 12-15 grams per 12 oz of coffee is a reasonable ratio.
For example, if you’re using CORE BHB as your keto coffee creamer, start by mixing one serving in 12 oz of hot black coffee. Exogenous ketones mix much better in warm or hot liquid.
In most cases, you’ll want to make sure your coffee is warm before mixing the creamer since some keto coffee creamers don’t mix well in cold liquid. If you want your coffee chilled, warm it up, mix the creamer, then let it cool in the fridge or freezer.
Protein powders are probably the trickiest of all keto coffee creamers since they may clump up a bit depending on the type of protein powder you’re using.