Trying to achieve your wellness goals can feel like an exercise in futility if you can’t find the best creamer to complement your coffee ritual. With so many brands adding calorie-dense flavorings to mimic dairy creamers, you might be tempted to forego the enhancer altogether and consume black coffee. But it doesn’t have to be that way!
I fast every now and then and have tried various products to keep both my ketosis and autophagy goals in check. Some were laden with sugar, which compounded my caloric intake and defeated the entire purpose of fasting. But there are a few I can definitely vouch for!
In this post, I’ll share the best creamers for intermittent fasting, weight loss, and even keto, so you don’t have to experience bland brews ever again!
First, here’s a summary of a few worth trying.
| Best Overall | Nutpods |
| Best Zero Calorie | Smart For Life |
| Best Budget | Rapid Fire |
| Best Premium | Leaner |
| Best Overall Keto-Friendly | KOS Dairy-free |
| Best Budget Keto-Friendly | 360 Nutrition |
| Best Premium Keto-Friendly | Keto Elevate |
Why Listen To Us? Well, because we KNOW coffee! In fact, we make our own coffee, coffee machine cleaners, and reusable capsules which we've sold to over 41 countries. Our team ouf experts include Tristan (an engineer), Claire (a food writer) and Richy (a barista). So, whether you're looking for a recipe or repair guide, we've got you covered 💚
Table of Contents
Can You Still Have Creamer On A Diet?
You can have creamer on a diet. Though it’s considered a dirty fast because you’ll be consuming calories during your fasting window, there are zero-calorie options, like Smart for Life, that allow you to practice clean fasting while enjoying flavored coffee. They won’t fuel your cells, spike your insulin levels, or break your fast. And depending on your metabolism, you can shed a lot of weight!
What Different Types Of Creamers Are There (And What Are They Made From)
Here are the different types of creamers available on the market.
Dairy-based creamers
Dairy creamers are made from cow’s milk or sodium caseinate–a compound derived from milk protein–and sometimes contain added sugars and artificial flavors. They have a rich and creamy texture and are available in various fat and protein percentages. Examples include whole milk, half-and-half, and heavy cream. Because of their high calorie and sugar content, they’re not ideal for weight loss or intermittent fasting.
Dairy-free creamers
Non-dairy creamers, as the name suggests, are alternatives to traditional creamers and are made from plant-based ingredients, like nuts, coconuts, or soy. They are generally low in calories and have reduced sugar content, making them suitable for weight loss and intermittent fasting.
Similar to their dairy counterpart, non-dairy creamers come in a range of flavors and consistencies. Dairy-free product manufacturers also take it a step further and create specialty blends that contain Medium-Chain Triglycerides (MCT oil), grass-fed butter, and coconut oil to support a ketogenic diet.
The Best Coffee Creamer For Intermittent Fasting And Weight Loss
Below are the best creamers for intermittent fasting and weight loss.
Best overall coffee creamer for intermittent fasting and weight loss: Nutpods
Nutpods is by far our favorite creamer. It’s a creamy and delicious blend made from almonds and coconuts, you wouldn’t even tell it’s dairy free! With only 10 calories and zero grams of sugar per serving, it’s a perfect addition to your fasting routine. The unsweetened flavor highlights the true taste of your coffee. It’s an all-encompassing product too. It’s suitable for Whole 30, keto, paleo, and vegan diets.
Nutpods
- Made from almonds and coconuts
- With only 10 calories and zero grams of sugar per serving
- Suitable for Whole 30, keto, paleo, and vegan diets
Best zero-calorie coffee creamer: Smart for Life
Smart for Life is an acquired taste because it uses sucralose as a sweetening agent. But it won’t spike your insulin levels, allowing you to satisfy your sweet tooth without compromising your diet. It has a French Vanilla flavor and does not have the chalky texture commonly found in other sugar-free creamers. Also, it’s one of the few doctor-designed options that can support your weight loss goals.
Smart for Life
- Uses sucralose as a sweetening agent
- Won’t spike your insulin levels
- Zero carb, sugar free creamer
Best budget coffee creamer for fasting/weight loss: Rapid Fire
Just because you’ve tweaked your dietary requirements doesn’t mean you have to break the bank, and Rapid Fire proves this point. This creamer provides multiple nutritional benefits. It combines coconut oil, MCTs, and grass-fed butter with a touch of Himalayan salt. This combination has antioxidant properties and provides essential fatty acids to sustain your energy levels.
Rapid Fire
- Provides multiple nutritional benefits
- Combines coconut oil, MCTs, and grass-fed butter with a touch of Himalayan salt
- Provides essential fatty acids to sustain your energy levels
Best premium coffee creamer for fasting/weight loss: Leaner
Leaner keeps us fuller for longer! It has a tasty blend of Citrus Aurantium Extract, Hoodia, and Green Tea Extract that helps suppress appetite and promote weight loss. We love that it’s all natural and free from lactose, sugar, and gluten, which can help support your holistic wellness goals.
Leaner
- Has a tasty blend of Citrus Aurantium Extract, Hoodia, and Green Tea Extract
- Non-dairy, sugar free coffee creamer
- Help support your holistic wellness goals
Watch: This video explains things in a bit more detail
The Best Keto-Friendly Coffee Creamer
Here are the best coffee creamers for keto.
Best overall keto-friendly coffee creamer: KOS Dairy-Free Coffee Creamer
KOS is made from pure organic coconut milk powder and provides a smooth and creamy texture. The creamer is not only keto-friendly but it also supports circulation and provides essential iron for the body. Another plus is that it contains no preservatives or additives!
KOS Dairy-Free Coffee Creamer
- Made from pure organic coconut milk powder
- Keto-friendly coffee creamer
- Contains no preservatives or additives
Best budget keto-friendly coffee creamer: 360 Nutrition Keto Coffee Creamer
360 Nutrition is made with coconut oil and MCT powder and naturally sweetened with coconut sugar. Each serving contains 3g of carbs. It supports all-day energy, focus, and concentration and is free from animal products, artificial flavors, and sweeteners.
360 Nutrition Keto Coffee Creamer
- Made with coconut oil and MCT powder
- Naturally sweetened with coconut sugar
- Supports all-day energy, focus, and concentration
Best premium keto-friendly coffee creamer: Keto Elevate
Keto Elevate contains a blend of MCT oil powder, grass-fed butter, Himalayan salt, and collagen peptides. This powerful combination provides healthy fats and electrolytes, enhances cognitive function, and promotes healthy hair, skin, and nails. It boasts a creamy texture and a mild, neutral flavor that pairs well with coffee. It’s also free from gluten, soy, artificial sweeteners, and additives.
What We Looked For
1. Caloric Content
Intermittent fasting entails managing your caloric intake. While there isn’t concrete scientific evidence, including creamers with 50 calories or less is generally considered acceptable during fasting periods. The creamers we’ve included are low in calories, so your fasting state remains undisturbed, helping you stay on track with your weight loss goals and maintain ketosis during your fasting window.
2. Price
As always, we try to strike a balance between affordability and quality. Premium creamers, like Leaner, may come at a higher price point, but they offer superior taste and texture, making your journey an enjoyable experience. But we’ve also considered budget-friendly options that provide satisfactory results without compromising your goals.
3. Taste
Let’s face it, taste matters! The right creamer can elevate your coffee or tea-drinking experience. We found that creamers like Nutpods offer a velvety-like consistency when frothed. They blend well and create a pleasant flavor profile that’s not too overpowering.
Final Thoughts
Finding a creamer that aligns with your dietary requirements can be a challenging task, but it doesn’t have to be an impossible one.
Because it’s generally recommended to choose creamers with 50 calories or less, Nutpods and Rapid Fire offer tasty low-calorie options–if you don’t mind dirty fasting. But if you’re on a strict diet, you can opt for zero-calorie options like Smart for Life.
KOS, 360 Nutrition, and Keto Elevate might appeal to you if you’re following a keto diet. They’re specially crafted from high-quality ingredients–MCT oil, grass-fed butter, coconut oil–to provide much-needed nutrients while reducing your carb intake.
Frequently Asked Questions
Q. Can I have creamer in my coffee while intermittent fasting?
You can have creamer while intermittent fasting, as long as the calorie count does not exceed 50. If you’re mindful of your caloric intake, you can opt for zero-calorie creamers that won’t fuel your cells, spike your insulin levels, and break your fast.
Q. What coffee cleaner does not break a fast?
Creamers that contain zero calories are less likely to break a fast. There’s some anecdotal evidence around artificial sweeteners tricking your body into thinking it’s had some sugar, and therefore ending your fast, but I’d say you’ll be ok with a small amount of Zero Calorie creamer.
Q. What can I put in my coffee while intermittent fasting?
You can put a zero-calorie sweetener like stevia or monk fruit or spices like cinnamon or nutmeg.
Q. Is sugar-free coffee creamer allowed during fasting?
Sugar-free coffee creamers are allowed during a fast. But if your intention is to stay calorie-free during your fasting window, then it’s best to avoid them. They contain about 15-20 calories per tablespoon.
Q. Does almond milk in coffee break a fast?
Almond milk does break a fast because it contains calories. Instead, use a zero calorie creamer to imitate the taste of milk without the calories.
Q. Can I have a splash of milk in my coffee while intermittent fasting?
You can have a splash of milk in your coffee while intermittent fasting. But it also depends on your intention. If you’re looking to lose weight, adding milk that contains calories within your preferred intake is okay. But if you want to remain in a state of autophagy, adding milk can derail you from your goals.
