If you’re looking to cut down on sugar but don’t want to give up your iced coffee fix, there are plenty of healthy and delicious alternatives you can use to sweeten up your cold brew. Sugar adds calories and spikes your blood sugar, so limiting added sugars is an important part of a balanced diet. The good news is, you don’t have to resort to drinking bitter, unsweetened coffee if you want to skip the sugar. With a little creativity, you can make sugar-free iced coffee that’s just as tasty!
Low-Calorie Sweeteners
One of the easiest options is to use a low-calorie artificial sweetener like the following:
- Stevia
- Sucralose
- Aspartame
- Saccharin
- Acesulfame potassium
These FDA-approved sugar substitutes provide the sweet taste you crave without the calories, carbs, and blood sugar spike of regular sugar. They come in both liquid and granulated/powdered forms. Popular brands include Splenda, Sweet’N Low, Equal, and Truvia.
To use low-cal sweeteners in iced coffee, simply add the desired amount directly to your coffee, adjusting to taste. About 1-2 packets or teaspoons is equal to a tablespoon of regular sugar. Stevia liquids and droppers allow more precision with sweetening level.
Sugar-Free Syrups
Flavored coffee syrups are an easy way to add sweetness and flavor to cold brew. Look for syrups sweetened with stevia or other non-nutritive sweeteners. Popular options include:
- Sugar-free vanilla syrup
- Sugar-free caramel syrup
- Sugar-free hazelnut syrup
- Sugar-free cinnamon syrup
- Sugar-free pumpkin spice syrup
Use about 1-2 tablespoons of syrup per 8-12 oz coffee. You can also make your own sugar-free syrups at home by mixing extracts, sugar-free sweetener, and a small amount of water.
Unsweetened Nut Milks
Nut milks like almond milk, coconut milk, and cashew milk provide a subtle natural sweetness and creamy texture to coffee. Choose unsweetened varieties to avoid added sugar. The small amount of natural sugars from the nuts and/or coconut provide just a touch of sweetness.
Use nut milk instead of regular milk or creamer. Start with a 1:1 ratio of nut milk to coffee and adjust according to your preferences.
Fruits
Fresh fruit can provide sweetness along with antioxidants and fiber. Best options for iced coffee include:
- Banana
- Berries (strawberries, blueberries, raspberries)
- Cherries
- Peaches
- Pineapple
Blend fruit pieces into your coffee for a sweet fruity flavor. You can also muddle fruit at the bottom of your glass before pouring over coffee.
Extracts
Flavor extracts like vanilla, almond, coconut, orange, peppermint, etc. add sweetness without sugar. Use about 1/4 to 1/2 teaspoon extract per 8-12 oz coffee. Start small and add more to suit your preferences.
Cinnamon
Cinnamon provides warmth and subtle sweetness. Add ground cinnamon or steep a cinnamon stick in your coffee. Use about 1/4-1/2 teaspoon ground cinnamon per 8-12 oz coffee.
Cocoa Powder
For a mocha flavor, mix in a small amount of unsweetened cocoa powder. Use about 1 teaspoon per 8-12 oz coffee. The chocolate notes add natural sweetness.
Nut Butter
Nut butters like almond butter, peanut butter, or sunflower seed butter add creaminess, nutty flavor, and a hint of natural sweetness when blended into coffee. Use about 1-2 tablespoons nut butter per 8-12 oz coffee.
Ways to Add Sugar-Free Sweeteners to Iced Coffee
Here are some easy methods for sweetening up your cold brew without sugar:
| Method | Instructions |
|---|---|
| Sweetener blend | Mix your choice of granulated sweetener into freshly brewed hot coffee. Allow to cool before pouring over ice. |
| Sweetened cold foam | Blend non-dairy milk with sweetener and spoon foam over iced coffee. |
| Sweetener simple syrup | Dissolve sweetener in a bit of hot water to make a syrup. Drizzle over iced coffee. |
| Sweetened whipped cream | Beat heavy whipping cream with sweetener. Top coffee drink. |
DIY Sugar-Free Coffee Syrup Recipe
Making your own flavored coffee syrup is simple:
Ingredients:
- 1 cup water
- 1-2 cups granulated sweetener
- 2 Tbsp sugar-free flavor extract (vanilla, hazelnut, caramel, etc.)
Instructions:
- Heat water and sweetener together in a small pot until dissolved.
- Remove from heat and stir in extract.
- Allow to cool completely before transferring to an airtight container.
- Store in fridge up to 2 weeks.
- Use 2-4 Tbsp per 8-12 oz coffee.
Healthier Alternatives to Cream and Milk
Heavy cream and whole milk add a lot of calories and fat to coffee drinks. Here are some lighter options:
| Creamer | Calories | Fat |
|---|---|---|
| Heavy cream | 52 cals per Tbsp | 5g per Tbsp |
| Whole milk | 17 cals per Tbsp | 1g per Tbsp |
| Skim milk | 9 cals per Tbsp | 0g per Tbsp |
| Unsweetened almond milk | 4 cals per Tbsp | 0g per Tbsp |
| Unsweetened coconut milk | 13 cals per Tbsp | 1g per Tbsp |
As you can see, unsweetened nut milks are significantly lower in calories and fat compared to heavy cream. Skim milk is another good option to reduce calories and fat without sacrificing creaminess.
Protein Powders
Adding a scoop of protein powder is another way to create a creamy, sweet iced coffee without sugar. Whey and plant-based proteins like pea, soy, or hemp add thickness and a subtle sweet flavor. Choose unflavored/unsweetened varieties to avoid extra sweeteners and sugars.
Use about 1-2 scoops of protein powder per 8-12 oz coffee. Blend together until frothy and creamy.
Conclusion
With so many sugar-free sweeteners, milks, syrups, and mix-ins to choose from, you can definitely satisfy a sweet tooth in your iced coffee without derailing your healthy habits. Being mindful of added sugars is important, but you don’t have to sacrifice the flavors you love. Get creative with low-calorie sweeteners, fruit, spices, and other natural ingredients to make your own custom sugar-free iced coffee treats.