When following a ketogenic or “keto” diet, choosing the right coffee drink can be tricky. Many popular coffee drinks are loaded with carbs from sugar, flavored syrups, and milk. The keto diet requires limiting carbs to 20-50 grams per day in order to achieve ketosis, a state where the body burns fat for fuel.
So which coffee drinks can you enjoy without kicking yourself out of ketosis? Here’s a quick overview of some of the best keto-friendly coffee options.
Black coffee
Plain black coffee is hands down the most keto-friendly coffee choice. With 0 carbs and 0 calories, it provides caffeine without any extras that could impact ketosis. Some quick facts about black coffee and the keto diet:
- Contains 0 g net carbs per 8 oz cup
- Provides antioxidants and other health benefits
- Gives an energy boost from caffeine
- Easy to order when dining out – just ask for coffee with no sugar or dairy
So if you want a simple, foolproof keto coffee, black is the way to go. However, some people find black coffee to be too bitter or prefer a creamy, sweeter coffee drink. Below are some modifications you can make to your coffee while still sticking to a keto diet.
Bulletproof coffee
Bulletproof coffee has become synonymous with the keto diet. It was created by keto advocate Dave Asprey and involves adding butter and MCT oil to black coffee. Some quick facts:
- Contains 0 g net carbs
- Provides fats for energy and ketone production
- May boost mental clarity and energy
- Requires purchasing specific ingredients like grass-fed butter and MCT oil
To make bulletproof coffee, simply blend 1-2 tablespoons grass-fed butter and 1-2 tablespoons MCT oil into black coffee until emulsified. The fats help curb hunger and provide sustained energy. Just be aware that bulletproof coffee is high in calories, so you need to account for that in your daily intake.
Coffee with heavy cream
Another way to make black coffee keto-friendly is by adding heavy whipping cream, also called heavy cream. Some quick facts on adding heavy cream to coffee while following the keto diet:
- 1-2 tbsp heavy cream per cup adds under 1 g net carb
- Provides healthy fats for satiety and ketone production
- Gives a creamy, rich taste and texture
- Lower in calories than bulletproof coffee
The heavy cream provides natural sweetness and creamy texture without significant carbs. Just watch your portions, as heavy cream is high in calories. 1-2 tablespoons per cup is plenty.
Coffee with coconut milk
Using coconut milk instead of regular milk is a keto-approved way to add creaminess to your coffee. Here are some key points about using coconut milk in keto coffee:
- 1/4 cup coconut milk has about 1 g net carb
- Provides healthy fats like MCTs
- Compatible with sweeteners if you want a flavored drink
- Use full-fat canned coconut milk, not carton versions which are diluted
Full-fat canned coconut milk has minimal carbs compared to nut milks and dairy milk. Just watch your portions, as the calories from fat can add up quickly. Steer clear of “light” coconut milks since they are lower in fat.
Unsweetened nut milk
Nut milks like almond milk and cashew milk can also be used in keto coffee, as long as you choose unsweetened varieties. Key tips for using nut milk in keto coffee:
- Unsweetened almond milk has under 1 g net carb per cup
- Great for nut allergies or lactose intolerance
- Won’t provide much fat, so not very filling
- May be thinner in consistency than dairy milk
When buying nut milk, read the label carefully and avoid sweetened versions which can have up to 15-20g carbs per cup. Unsweetened nut milks let you achieve a creamy coffee in a low-carb way.
Coffee with collagen
Adding collagen protein powder to coffee has become popular for its potential health benefits. Here’s what you need to know about collagen coffee and the keto diet:
- Unflavored collagen powder has 0 g net carbs
- Provides protein, amino acids and antioxidants
- Can support skin, hair, nail, and joint health
- Doesn’t significantly impact coffee’s flavor
Collagen peptides dissolve easily into hot or cold coffee for a boost of extra nutrition. Look for unflavored, unsweetened collagen to avoid added sugars. 10-20 grams collagen per day is a good target.
Coffee with cinnamon
Adding just a dash of cinnamon can give coffee natural sweetness with minimal carbs. Here is some quick guidance on using cinnamon in keto coffee:
- 1 teaspoon ground cinnamon has 2 g net carbs
- Provides antioxidants and anti-inflammatory benefits
- Gives a subtly sweet, spicy flavor
- Start with 1/4 tsp per cup of coffee to gauge potency
Cinnamon can be strong, so start with a small amount and adjust to taste. Avoid cinnamon flavored creamers and sugars, as these have more carbs than plain cinnamon.
Coffee with stevia
To sweeten coffee in a low-carb way, many keto dieters use stevia. Here are some tips for using stevia in keto coffee:
- Stevia extract liquid has 0 g net carbs per serving
- 300 times sweeter than sugar, so only tiny amounts needed
- Doesn’t spike blood sugar levels
- May have bitter aftertaste at high amounts
Look for pure stevia extract liquids or powders, not products with added sugar alcohols or fillers. Start with a few drops of liquid stevia or 1/8 tsp powder per cup of coffee. Adjust to taste – stevia is extremely potent.
Coffee with erythritol
Erythritol is a natural sugar alcohol that can be used in place of sugar in keto diets. Here is some information on using erythritol to sweeten coffee:
- 0 g net carbs per teaspoon
- 70-80% sweetness of sugar
- Low glycemic impact and calories
- Can cause stomach upset in large amounts
Compared to stevia, erythritol provides more bulk and a sugar-like texture. Use approximately 1 tsp per cup of coffee to lightly sweeten. Be aware it doesn’t dissolve fully and may give a gritty texture.
Coffee with vanilla extract
Pure vanilla extract can add flavor to coffee for only minimal carbs:
- 1/2 teaspoon pure vanilla extract has under 1 g net carb
- Adds flavor without sweetness
- Enhances chocolate and nutty notes in coffee
- Avoid imitation vanilla which may have added sugar
Start with 1/8-1/4 tsp vanilla extract per cup of coffee to taste the flavor without overdoing it. Quality vanilla can take coffee from plain to gourmet!
Coffee with cinnamon and vanilla
For a simple added flavor, combine cinnamon and vanilla in coffee:
- 1/4 tsp cinnamon + 1/8 tsp vanilla per cup adds under 1 g net carb
- Provides a subtly sweet and spicy flavor
- Complements the taste of coffee nicely
- Easy way to jazz up plain black coffee
The cinnamon brings a hint of sweet spice, while the vanilla provides a smooth richness. This combo works well with chocolatey coffee flavors too.
Coffee with whipped cream
Using heavy whipping cream to make whipped cream is a tasty keto coffee topper. Keep these tips in mind:
- 1-2 tablespoons whipped heavy cream per cup adds under 1 g net carb
- Makes coffee feel like a treat or dessert
- Can be flavored with vanilla, cinnamon, etc.
- Helps coffee last longer when added on top
It only takes a minute to whip heavy cream into fluffy whipped cream. Top your coffee and you have a quick, easy keto upgrade!
Keto-friendly coffeehouse drinks
When grabbing coffee on-the-go, many coffeehouse menu items aren’t keto-approved. But there are still some delicious options you can choose! Here are some tips for ordering low-carb drinks at popular chains:
Starbucks
- Black coffee or americano
- Cold brew with sugar free vanilla syrup
- Nitro cold brew
- Coffee with heavy cream
- Sugar free cinnamon dolce latte
Avoid the Frappuccinos, mochas, and other sugary blended drinks. Ask for drinks to be made with heavy cream instead of milk and opt for sugar free syrups.
Dunkin Donuts
- Black coffee
- Cold brew
- Coffee with heavy cream
- Sugar free French vanilla or cinnamon swirl coffee
- Sugar free caramel or mocha swirl iced coffee
Dunkin has some great sugar free flavored coffee options. Just avoid the frozen blended coffees and sugary bakery items that may tempt you!
Caribou Coffee
- Black coffee
- Cold press
- Americano
- Coffee with sugar free flavor shots
- Real cream blended cold press
Some good sugar free flavor shots to try are English toffee and Irish cream. Or go for a blended cold press coffee with real cream.
Dutch Bros
- Cold brew
- Sugar free rebel energy drink
- Coffee with heavy cream
- Sugar free mochas and lattes
- Rebel donut shop coffee
Dutch Bros provides some Rebel sugar free energy drinks you can add to coffee for flavor. Their sugar free syrups are another good option.
Peet’s Coffee
- Black coffee
- Americano
- Cold brew
- Sugar free vanilla lattes
- Coffee with heavy cream
Peet’s makes a delicious sugar free vanilla syrup for lattes. Just ask for it made with heavy cream instead of milk.
Making keto coffee drinks at home
Whipping up tasty keto coffee drinks at home gives you full control over the ingredients. Here are some easy recipes to try:
Bulletproof coffee
- 1 cup hot black coffee
- 1-2 tbsp grass-fed butter
- 1-2 tbsp MCT oil
Blend the butter and MCT oil into the coffee until smooth and frothy. Customize the amounts of butter and oil to your liking.
Keto vanilla latte
- 1 cup hot black coffee
- 1/4 cup unsweetened almond milk
- 1/4 tsp vanilla extract
- 1/8 tsp cinnamon
- Pinch stevia extract (optional)
Combine everything in a blender until hot and frothy. Adjust vanilla and cinnamon to taste. Add a few drops liquid stevia if you want it a touch sweeter.
Whipped coconut mocha
- 1 cup hot black coffee
- 1/4 cup full fat coconut milk
- 1 tbsp unsweetened cocoa powder
- 1 tbsp erythritol or Swerve (optional)
- Whipped cream for topping
Blend the coffee, coconut milk and cocoa powder. Sweeten with erythritol if desired. Top with whipped heavy cream.
Iced cinnamon coffee
- 1 cup strong cold brew coffee
- 1/2 cup unsweetened almond milk
- 1/4 tsp cinnamon
- 5-10 drops liquid stevia (optional)
- Ice cubes
Combine everything in a blender until smooth. Add stevia to taste if you want it a bit sweeter. Serve over ice.
Keto frappuccino
- 1 cup strong chilled coffee
- 1/4 cup heavy cream
- 1/4 tsp vanilla extract
- Pinch cinnamon
- 3-5 ice cubes
Blend all ingredients until frothy and frozen. For chocolate, add 1 tbsp unsweetened cocoa powder.
Tips for following the keto diet with coffee
Here are some final tips for sticking to a keto diet while still enjoying delicious coffee drinks:
- Avoid premixed creamers and flavored coffees with added sugars
- Read nutrition labels and count carbs and calories for coffee additions
- Opt for full fat dairy products like heavy cream
- Flavor with extracts, spices and sugar free syrups instead of sugar
- Choose nut milks and coconut milk over dairy milk
- Watch portions of high fat additions like butter, coconut milk and heavy cream
- Make your own whipped cream at home to control ingredients
- Try intermittent fasting and drink black coffee to suppress appetite
With some small swaps and smart choices, you can still enjoy your daily coffee fix while following a keto diet. Customize your brew with healthy fats and natural flavors, and skip the sugary additions. That way you can stay fueled with energy and focused on your keto goals.
Conclusion
Following a keto diet can be challenging when you love your coffee shop indulgences. But there are many ways to get your caffeine fix while keeping carbs and calories low. Plain black coffee is the simplest choice, while adding fats like butter or MCT oil can provide sustained energy. Opting for nut milks or heavy cream instead of dairy can allow creamy, sweet coffee drinks in moderation. Flavor with extracts, spices and sugar free syrups instead of sugar. Order low-carb drinks from coffee shops, or better yet – make your own keto coffee creations at home. With some adjustments, you can still enjoy delicious coffee drinks without sacrificing your keto diet goals.