Home
Blog
Health and Wellness
Keto-Friendly Coffee Building Basics For Good Mugs And Great Health

Keto-Friendly Coffee Building Basics For Good Mugs And Great Health

14 min read DEC 18, 2025

Key Takeaways

Following a ketogenic diet offers many health benefits, with some folks even choosing to incorporate these principles for a short period of time to essentially detox after indulgent times, such as the holiday season. Here, you’ll find some keto basics explained as well as how you can transform your common coffee cup into a tasty, keto-friendly concoction to support your health goals.

Keto basics covered, including health benefits.
An in depth look at keto-friendly milks, creamers, spices, and syrups/flavors, including ways to incorporate them into your coffee routine.

3 keto-friendly coffee recipes:

Amped Up OG (including 5 flavor variations using spices, extracts, etc)
Iced Maple Mojo (including a recipe for sugar-free maple coffee syrup)
MitoCreamer’s Magic Mug (includes a mitochondrial boost)

Whether you’re following a ketogenic diet or simply looking for ways to clean up your coffee routine after thoroughly enjoying an indulgent holiday season, we’re here for you!

The primary reason folks hop on the keto train is because they’re looking to improve their health, right?

Some focus on weight loss, others are looking to better control blood sugars, some are seeking to improve heart and brain health, others are tackling inflammation, and on and on.

But, what does this look like when it comes to your cup of joe?

Today we’ll be looking at common coffee additions, exploring what works (and tastes) best when it comes to keto. For instance…

What milks are keto-friendly?
Is your preferred creamer supporting your health?
Can you have spices on keto? If so, which ones are best in coffee?
What about flavored syrups, is there a way to enjoy these enhancements without hindering your health or your ketogenic lifestyle?

Join us as we tackle each of these questions and more on our keto-friendly coffee exploration, complete with a few yummy recipes sure to tantalize your tastebuds without sacrificing your health!

Spoiler Alert - You might even find a ‘hidden’ keto-friendly frappe recipe in the FAQ section, so stick around!

Coffee Building Keto Basics

Before we dive into keto-friendly coffee, let’s lay a little groundwork with a brief summary of what the keto diet entails.

The keto diet is a style of eating in which you consume high amounts of fat, low-moderate amounts of protein, and very low amounts of carbohydrates.

Eating in this way allows your body to enter into a state of ketosis, where the body then uses fat, as opposed to glucose (or sugar) for fuel.

Some people transition to a ketogenic diet for a short period of time, such as the first few months of the year after holiday splurging, when they feel their bodies are in need of a detox, while others adhere to this type of lifestyle for a longer period of time to achieve any number of health goals.

The keto diet, or rather being in a state of ketosis, is associated with numerous health benefits, including:

Weight loss: As your body burns fat for fuel, hunger and appetite are reduced, resulting in weight loss.

Neurological benefits: Did you know the keto diet was originally used as a way to treat epilepsy? Due to these benefits, many incorporate a keto diet as a way to reduce seizures. This style of eating is also thought to benefit those who suffer from migraines, Alzheimer’s, and Parkinson’s diseases.

Controls blood sugar levels: Due to its ability to improve insulin sensitivity, many follow a keto diet to manage symptoms of type 2 diabetes and metabolic syndrome.

Boosts brain health: Many enjoy improvements in mental clarity, memory, and overall cognitive abilities when following a ketogenic diet.

Inflammation reduction: During ketosis, your body produces acids known as ketones. And, these acids have been shown to suppress inflammatory pathways.

Improved heart health: Following a high fat, very low carb diet also improves heart health as blood pressure, weight, and “bad” cholesterol decrease.

So then, how can you reap these keto-associated rewards from your morning (or anytime) cup of coffee?

First things first, black coffee is keto-friendly.

A cup of black coffee contains zero carbs, so this is a win.

However, black coffee alone fails to provide the healthy fat component of a keto diet, and without this element, you wouldn’t reap the rewards we highlighted above (associated with ketosis).

To add, black coffee alone could also increase hunger due to its caffeine content.

So, does this mean you can pour yourself a cup and load up on traditional creamers, sugars, syrups, milks, and more?

Not so fast…

There are some common coffee additions that fit perfectly while following keto, but there are also many modifications that should be considered.

So then, before we share a few tasty keto-friendly coffee recipes, let’s take a look at which milks, creamers, spices, and flavorings are best suited for reaping the health-boosting rewards associated with keto.

1- Keto-Friendly Milks

If traditional dairy is your go-to coffee addition, while following keto, you’ll need to make a few adjustments.

In fact, dairy or cow’s milk, goat’s milk, oat and rice milks, and sweetened condensed milks are all options you’ll want to avoid on keto.
Cow’s milk (including condensed and powdered varieties) contains lactose or milk sugars which are high in carbohydrates.

The same is true of goat’s milk, which also contains natural sugars which increase its carb content.

And, oat and rice milks, each of which are derived from grains, are also high in carbs.

When following keto, the milk options listed below are best, either due to their low carb, or low carb and high fat nature. *Individual varieties may vary from the nutritional amounts listed below, so be sure to read nutrition labels.

- almond milk (only 1 gram of net carbs per cup)
- coconut milk (up to 5 grams of net carbs per cup)
- macadamia nut milk (0 net carbs per cup, and contains 1 gram of fiber)
- flax milk (only 1 gram of net carbs per cup, and contains beneficial omega-3 fatty acids)
- soy milk (roughly 3 net carbs per cup, but this option also contains up to 7 grams of protein)
- cashew milk (only 2 net carbs per cup)
- half and half (only 1 net carb per ounce, and brings the commonly expected creamer taste when used in coffee)
- heavy cream (contains high fat and only 1 gram of net carbs per ounce, though it is high in calories) *Also important to note that heavy cream is very low in lactose, making this a good option even for those who are lactose intolerant.

Now, what is super important to note with this keto-friendly list of milks/creams is the fact that you need to solely look for unsweetened varieties.

These types of milk commonly come sweetened, and this added sugar will completely derail the benefits you’re seeking from keto.

Also, be sure to avoid ingredients like carrageenan and other emulsifiers or thickening agents as these are commonly linked to digestive distress, inflammation, and more.

2- Keto-Friendly Coffee Creamers

Keto-friendly coffee setup with a mug of black coffee surrounded by bowls of powdered and whipped creamers, jars labeled MitoCreamer and Half & Half, and a small bottle on a wooden countertop.

Most traditional coffee creamers, specifically those with added artificial flavoring, aren’t keto-friendly which leaves only a few options if you’re a die-hard creamer fan.

First, there are many powdered keto-friendly creamers on the market. Here, look for options which are organic or those which only contain MCT powders and pure extracts for flavoring.

Of course, our primary preference here for the best (health-boosting) creamer is our MitoCreamer which has less than one carb, contains MCT powder from coconut oil, grass-fed bovine collagen, and ultimately supports the healthy function of your mitochondria, bringing you sustainable energy.

You can also make your own creamer by utilizing any of the unsweetened plant-based milks listed in the section above and/or half and half or heavy cream.

Half and half is most similar to traditional creamer, and you can easily add flavor to this option using pure vanilla extract, flavored stevia drops, spices, and other baking extracts such as maple, peppermint, etc.

You can also purchase a variety of sugar-free creamers (liquid) but these typically contain artificial sweeteners as well as varying amounts of corn syrup, phosphates, etc. which are known to cause a variety of health concerns.

3- Keto-Friendly Coffee Flavoring

Steaming cup of black coffee on a wooden table surrounded by keto-friendly flavorings, including vanilla extract, monk fruit sweetener, cinnamon sticks, nutmeg, cloves, and bowls of turmeric powder.

Your biggest allies when it comes to adding flavor to your keto-friendly coffee include spices and pure extracts.

Most all spices are keto-friendly (think cinnamon, nutmeg, ginger, cloves, or even turmeric for coffee), just be sure to read the ingredient list as many spice blends contain added sugars.

When it comes to baking extracts, for the best options (regarding health) choose pure or real extracts, avoiding imitation.

And again, as with spices, be sure to read the ingredient lists as these can also contain hidden sugars or thickening agents.

Another note when it comes to flavor - many folks enjoy infusing their coffee with flavor by adding sweetened syrups, which would obviously derail your health goals while following keto.

So, when you’re looking to add flavor without the sweetness while on a ketogenic diet, try flavored stevia and monk fruit options (these commonly come in small “squeeze” bottles made for adding to coffee), and consider making homemade syrups to use in your keto-friendly brew.

To make homemade options, you can simply add water and keto-friendly sugar to a saucepan (1 cup water to 1 cup keto-friendly sugar is a common ratio), heating to a simmer until the sugar is dissolved and the mixture has time to slightly reduce. Once cooled, you can then infuse the syrup with flavor using pure vanilla extract, peppermint, maple, etc.

You can even find keto-friendly brown sugars which offer a greater depth of flavor when making homemade syrups.

And, when it comes to flavor, don’t forget about flavored coffee selections.

Lifeboosters love our many flavored coffee selections, each of which contain zero carbs and are tastefully infused with real baking extracts and essential oils.

3 Tasty Keto-Friendly Coffee Recipes

1- Amped Up OG

If you’ve been following a ketogenic diet for a long time, especially as a coffee-lover, then you’ve likely heard of butter coffee.

This coffee addition, specifically coffee with both butter and MCT oil, was made popular by Dave Asprey, and many now commonly associate such a java recipe with keto due to these unique additions.

Here, we’re serving up our version of this OG where we’ll be adding heavy cream as well as a few options which include a touch of flavor for your sipping pleasure.

Yep, you’re basically getting 6 recipes in one here!

Ingredients

8 ounces freshly brewed Lifeboost Dark Roast Coffee
1 tablespoon C8 MCT oil
1 tablespoon unsalted butter
1 tablespoon heavy cream

Instructions

Add coffee, butter, MCT oil, and heavy cream to a blender and blend until smooth and creamy (roughly 30-40 seconds).
Pour your frothy, keto coffee into a large mug, and enjoy! (If you’d like, you can remove the foam from the top.)

Flavor additions:

**To be added prior to blending.

Add 1 tablespoon of keto brown sugar or keto powdered sugar for a sweetened brew.
Add ¼ teaspoon ground cinnamon for naturally sweet and spicy flavor.
Add ½ teaspoon pure vanilla extract and 2-3 tablespoons unsweetened almond milk for a creamy, vanilla treat.
Add ⅛ teaspoon nutmeg, ⅛ teaspoon cinnamon, and ⅛ teaspoon ginger for an autumnal throwback.
Add ⅛ teaspoon of pure peppermint extract and 1 teaspoon pure, unsweetened cocoa powder for a refreshing, cooling winter treat.

2- Iced Maple Mojo

Homemade sugar-free/keto maple syrup, heavy cream, and Lifeboost Coffee?

Hmmm, sounds like a ‘have coffee, will travel’ (to successes unlimited, of course) type of statement if you ask me!

Here, you’ll make your own sugar-free syrup, brimming with the comforting, sweet taste of maple, to use in your cup of creamy, silky, smooth, and bold coffee.

Keto never tasted so sweet!

Bonus - this recipe makes 4 servings, so you’ll have plenty of coffee to pour in a pinch on busy mornings!

Note: As this drink is iced, feel free to use coffee ice cubes to avoid watering down your brew. To do so, simply fill an ice cube tray with prepared coffee, then freeze for roughly 6 hours prior to using.

Ingredients (serves 4)

16 ounces cold brewed Lifeboost Medium Roast Coffee or Lifeboost Vermont Maple Creme Coffee
2 tablespoons sugar-free maple syrup (see recipe below)
1 cup heavy cream
1 cup ice

Instructions

In a pitcher, combine cold brew, sugar-free maple syrup, and heavy cream, stirring to combine.
Add ice to the mixture, then refrigerate for 20 minutes to allow the flavors to fully combine prior to serving. (After this initial pause, you can enjoy the remainder at any time but avoid replenishing the ice as this can water down your brew.)
When you’re ready to sip, add ice to a tall glass (I recommend using coffee ice cubes, as noted in the section above.), then top with maple iced coffee. Enjoy!

Sugar-Free Maple Syrup

1 ¾ cup filtered water
1 cup keto-friendly granulated sugar (Keto brown sugar works well)
¼ teaspoon salt
1 tablespoon maple extract
1 teaspoon pure vanilla extract

Add water, salt, and keto-friendly sugar to a small saucepan and heat over low heat.
Stir well, and bring the mixture to a simmer. Once simmering, remove from heat.
Add in the flavor extracts, stirring until well combined.
Allow the syrup to cool completely before using.
Store in an airtight bottle in the refrigerator for up to two weeks.

3- MitoCreamer’s Magic Mug

Made with MCT oil powder, grass-fed bovine collagen, and more, our MitoCreamer is the perfect keto-coffee addition, fueling your body with sustainable energy while managing appetite, and supporting the health of your hair, skin, and nails.

This combined with rich, satiating heavy cream, and our smooth and tasty Medium Roast (or velvety French Vanilla flavored coffee) creates a keto brew that tastes like magic!

Ingredients

8 ounces freshly brewed Lifeboost Medium Roast Coffee or Lifeboost French Vanilla Coffee
1 tablespoon Lifeboost MitoCreamer, divided
⅓ cup heavy cream
½ teaspoon pure vanilla extract

Instructions

Pour freshly brewed coffee into your favorite mug, then stir in ½ tablespoon of MitoCreamer powder.
Add heavy cream, vanilla, and ½ tablespoon of MitoCreamer powder to an electric frother and froth on the heated setting. (This should result in a slightly thickened, warmed, and silky-smooth topping.)
Pour frothed, flavored cream over the coffee mixture in your mug, and enjoy!

FAQ

1- How can I avoid digestive issues (like diarrhea) when consuming keto coffee?

Some people do experience diarrhea when transitioning to a high fat diet or simply when consuming a high amount of fat in one meal, such as with keto coffee.

Here are a few tips to avoid this type of digestive distress:

Start small. Gradually increase the amount of fat (butter, MCT oil, heavy cream) in your coffee to give your body time to adjust.
Make sure you are hydrated, not with water alone, but with essential minerals such as electrolytes.
Take a quality digestive enzyme supplement to aid your body in digesting higher amounts of fat.
If you don’t have a gallbladder, digesting fats can be difficult for your body. I’ve found taking an ox bile supplement to be a helpful remedy in this regard.
Apart from the high fat content of keto coffee, other additions that may cause unwanted digestive issues are keto-friendly sweeteners which commonly include xylitol or erythritol. Here, try starting small, and take note of how much of these additions you’re consuming in a day as excess is commonly at the root of digestive distress.
Consider incorporating a high-quality probiotic to aid your body in adjusting to changes in your gut bacteria (initial changes associated with the onset of a new dietary routine, such as keto).

2- Are frappes and other blended coffee beverages keto-friendly?

Most frappes and blended coffee options for purchase at cafes and coffee houses are certainly not keto-friendly as these contain very high amounts of carbs and sugars.

However, you can easily make keto-friendly options at home by combining cold brew, ice, mct oil or heavy cream, and your choice of spice, keto-friendly sweetener, or pure extracts (such as vanilla).

Here’s a bonus recipe you can try:

6 ounces strongly brewed Lifeboost Dark Roast Coffee
¼ cup unsweetened almond milk
¼ cup heavy cream
1 tablespoon MCT oil
1-2 tablespoons keto-friendly sweetener or sugar (such as stevia)
1 teaspoon pure vanilla extract
1 cup ice

Add all ingredients to a blender and blend on high until smooth and creamy. Enjoy!

Check out Lifeboost Coffee Grata Medium Roast.

Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

Becky Livingston Vance Content writer

Becky is a mother, educator, and content writer for Lifeboost Coffee. She has had three years’ experience as a writer, and in that time she has enjoyed creatively composing articles and ebooks covering the topics of coffee, health and fitness, education, recipes, and relationships.

References: