10 Best Coffee Creamers for Intermittent Fasting

Your Morning Coffee

Calling all coffee lovers! If your morning cup of coffee is non-negotiable but you’re committed to weight loss and fasting goals, we’ve got you covered. Sure, coffee black is the gold standard for staying in a fasted state, but not everyone enjoys it plain. The good news? You don’t have to choose between flavor and results. Here are the 10 best coffee creamers for intermittent fasting that keep your fast intact while satisfying every sip.

Your fasting window is meant to keep insulin levels low, trigger fat oxidation, and protect your body’s clean metabolic state. But the wrong creamer can disrupt that balance in a single sip. That creamy swirl in your coffee might seem harmless, but if it raises insulin levels or adds excess calories, it could end your fast prematurely and slow your progress.

That said, not all creamers are created equal. Whether you follow the 16/8 method, OMAD, or alternate-day fasting, there are clean, delicious creamers that support your fasted state instead of derailing it. Choosing the right creamer can help you stay full longer, boost energy, enhance cognitive function, and keep your fasting goals intact. So if you’re not a fan of black coffee, don’t worry, you don’t have to sacrifice flavor for progress. Let’s explore the top picks that let you savor every sip and still win at intermittent fasting.

“Not all creamers are created equal, some can work with your fast, while others work against it.”

Understanding Coffee and the Fasted State

Coffee consumption won’t break your fast, as long as it’s coffee black and contains zero calories. But things start to shift when you pour in extras like almond milk, coconut cream, or heavy cream. That’s when you enter a gray area, where your fasted state might be compromised.

There are a few key things you need to consider before adding anything to your morning cup:

• Total caloric intake
• How does it affect blood glucose and insulin levels
• Whether it includes added sugars or artificial sweeteners
• Its impact on your body’s fat-burning and metabolic processes

Now, a small number of calories, especially from healthy fats, may not fully break your fast. In fact, it might allow you to stay in a modified fasted state, which can still deliver benefits, especially if your focus is on weight loss, improving brain function, or managing insulin resistance.

What Kind of Coffee Creamer Breaks a Fast?

Not all creamers are created equal, and during your fasting period, some can do more harm than good.

Here’s what you should steer clear of:

• Sugar-loaded creamers that cause spikes in blood sugar levels and trigger an insulin response
• Rich, high-calorie choices like whole milk or flavored creamers such as French vanilla with added sugars
• Artificial sweeteners that may increase insulin levels, mess with your gut health, or lead to unwanted cravings

If your aim is to remain in a fasted state for optimal fat-burning or to maximize intermittent fasting benefits, it’s crucial to avoid anything that causes a significant impact on your glucose levels or digestion.

“One splash of the wrong creamer can spike your insulin, break your fast, and sabotage your fat-burning goals, so choose wisely.”

Best Coffee Creamers for Fasting – Top Picks

 The right creamer can elevate your brain function, help maintain insulin levels, and still keep you in a fasted state, especially during your fasting window. Whether you’re following an intermittent fasting schedule, a fat loss program, or just looking for good options to maintain your energy levels, choosing a zero-calorie coffee creamer can make a significant impact.

Here’s a curated list of the best coffee creamers for intermittent fasting, categorized by type, taste, and compatibility with various fasting methods, from bulletproof coffee lovers to fans of plant-based creamers.

1. Best Unived MCT 70% Oil Powder – Clean Energy for Fasting

Why do we love it

• Instant Ketone Fuel: Provides a rapid energy source during fasting periods.Unived
• Supports Metabolism: Aids in healthy lipid metabolism and appetite control.Unived+1Leaner Creamer+1
• Brain Booster: Promotes mental focus and cognition.Unived

“A clean and rapid energy source that provides immediate energy for the brain.” – Unived

What’s inside

70% MCTs: Derived from 100% virgin coconut oil, standardized to a 70:30 ratio of C8 to C10.

Vegan & Keto-Friendly: Contains no added sugar, flavors, or preservatives.

key Benefits:

Supports athletic performance by meeting high-energy demands.

Does not store as fat, making it ideal for weight management.

Best For:

Individuals seeking a clean energy source during fasting.

Those following keto or low-carb diets.

Pro Tip:

Mix two scoops into your coffee or smoothie for a sustained energy boost.

🔗 Buy Unived MCT 70% Oil Powder

2. Best Zero-Calorie Plant-Based Creamer: Nutpods Unsweetened Dairy-Free Creamer

If you’re looking for zero-calorie options without added sugars or chemicals, Nutpods coffee creamer is your answer.

why we love it

Zero Sugar & Low Calorie: Only 10 calories per tablespoon with 0g sugar.

Plant-Based: Made from coconut cream and almonds.

Diet-Friendly:  Vegans, Whole30 followers, and anyone who enjoys creamy coffee during their intermittent fasting schedule.

Key Benefits:

• No Artificial Ingredients: Free from artificial flavors and preservatives.
• Versatile Flavor: Enhances coffee without overpowering it.

What’s Inside:

Ingredients: Water, coconut cream, almonds, acacia gum, sunflower lecithin, sea salt, gellan gum, dipotassium phosphate

Best For:

Those seeking a dairy-free, low-calorie creamer.

Individuals on restrictive diets need a compliant creamer.

Nutpods Unsweetened Creamer earns a summa cum laude in the category of zero-calorie, plant-based creamers, thanks to its creamy texture, no added sugars, and perfect fasting compatibility.

🔗 Buy Nutpods Unsweetened Dairy-Free Creamer

3. Best Almond Milk Coffee Creamer for Fasting: Califia Farms French Vanilla Almond Creamer

Almond milk has become a popular choice for its lightness and flavor. Califia Farms French Vanilla version is smooth and slightly sweet but be cautious.

Why We Love It:

• Delicious Flavor: Combines warm vanilla with creamy almond milk.
• Plant-Based & Dairy-Free: Suitable for vegans and those with lactose intolerance.

“Warm vanilla, creamy almond milk and real cane sugar combine to elevate your hot or iced coffee into an indulgent plant-based and dairy-free delight.” – Califia Farms

What’s Inside:

• Ingredients: Almond milk, cane sugar, coconut cream, natural flavors.

Key Benefits:

• Rich & Thick Texture: Enhances the mouthfeel of your coffee.
• Moderate Sugar Content: Contains 3 grams of sugar per serving.

Best For:

• Individuals seeking a flavorful, plant-based creamer.
• Those who prefer a touch of sweetness in their coffee.

A splash of Califia’s French Vanilla adds joy to your fast, just be aware of added sugars.

🔗 Buy Califia Farms French Vanilla Almond Creamer

4. Best Dairy-Based Option for Keto Fasting: Organic Valley Heavy Whipping Cream

Heavy cream is a classic in bulletproof coffee and low-carb diets. Organic Valley’s version adds richness with minimal carbs.

Why It’s Effective:

High in Healthy Fats: Delivers satiety and reduces cravings. High fat content aids in maintaining ketosis.

Zero Carbs and No Added Sugars: Supports the fasted state.

From Grass-Fed Cows: Contains quality fats like those in grass-fed butter.

No Artificial Sweeteners: Just pure heavy cream. Enhances the richness of coffee.

Best For:

• Individuals on a ketogenic diet.
• Those seeking a natural, dairy-based creamer.

Use Cautiously: A small amount of creamer can be helpful; too much raises caloric intake.

 Just a dash of heavy cream can turn your morning cup of coffee into a keto-friendly powerhouse.

🔗 Buy Organic Valley Heavy Whipping Cream

5. Best Coconut-Based Creamer: Laird Superfood Original Creamer

Made famous on TikTok and wellness blogs, Laird Superfood Creamer is rich in coconut oil, minerals, and flavor.

Why It’s Loved:

Powered by Coconut Milk Powder: A source of MCT oil powder.

Contains Coconut Sugar: Has 4g per tablespoon—may affect your fasting window.

Includes Aquamin: A trace mineral complex.

Adaptogenic Support: Contains functional mushrooms to help maintain balance during stress.

Real-Food Ingredients: Made with coconut milk powder and organic coconut sugar

Key Benefits:

• Supports Energy Levels: Provides sustained energy throughout the day.
• Promotes Healthy Digestion: Functional supplements aid in digestion.
• Dairy-Free & Vegan: Suitable for various dietary preferences.

Best For:

• Individuals seeking a creamer that supports metabolism and energy.
• Those following a sugar-free or gluten-free diet.

“This organic coffee creamer powder contains nothing but real-food ingredients like coconut milk powder, and organic coconut sugar to create the most delicious dairy-free creamer around.” – Laird Superfood

🔗 Buy Laird Superfood Original Creamer

6. Best Protein-Infused Creamer: Leaner Creamer Coconut Oil-Based Coffee Creamer

Need a protein kick with your cups of coffee? Leaner Creamer offers healthy fats plus muscle support.

Why We Love It:

• Creamy Texture: Provides a rich and smooth consistency to coffee.
• Plant-Based: Suitable for vegans and those with lactose intolerance.

Benefits:

Coconut Oil Base: Curbs hunger and supports insulin sensitivity.

Metabolism Support: Infused with natural coconut oil and functional supplements

Added Protein: Boosts cognitive function and energy levels.

Sweetened with Coconut Sugar: May interrupt strict fasts.

Smooth Taste: Enhances creamy coffee experience.

Key Considerations:

• Higher Caloric Content: May contain more calories and sugars than other plant-based milks.

Best For:

• Individuals seeking a dairy-free alternative with a creamy texture.
• Those not strictly adhering to fasting protocols. Athletes and busy people who follow flexible fasting methods.

Leaner Creamer adds a protein-powered twist to your morning coffee, great for your fat loss program.

🔗 Buy Leaner Creamer Coconut Oil-Based Coffee Creamer

7. Best Oat Milk: Creamy, But Watch the Sugars

Oat milk is delicious, but even unsweetened tea might be safer during a clean fast. Here’s what to know:

Why We Love It:

Creamy Texture: Provides a rich and smooth consistency to coffee.

Plant-Based: Suitable for vegans and those with lactose intolerance.

“From what I understand oat milk has close to the same calories as whole milk and more than skim milk. It’ll break your fast.” – Reddit User

What’s Inside:

• Ingredients: Oats, water, and sometimes added sugars or flavors.

Key Considerations:

• Higher Caloric Content: May contain more calories and sugars than other plant-based milks.

Best For:

Individuals seeking a dairy-free alternative with a creamy texture.

Those not strictly adhering to fasting protocols.

High in Carbs: Contains added sugars or natural sugars.

Impacts Glucose and Insulin Levels: May spike blood sugar levels.

Works Well After Fasting: Better for post-fast meals.

Great For: Flexible fasters and solid food refeed meals.

Want oat milk? Save it for after your fast, it’s better suited to your eating pattern.

🔗 Buy Califia Farms Oat Barista Blend (Unsweetened)

8 Best Butter-Based Option for Fasting: Kerrygold Pure Irish Grass-Fed Butter

Grass-Fed Goodness: Sourced from pasture-raised cows in Ireland, it’s rich in healthy fats and conjugated linoleic acid (CLA)—ideal for fat-fueled energy.

Perfect for Bulletproof Coffee: Melts smoothly into your morning cup of coffee, giving it a rich, creamy consistency and steady energy boost.

Supports Fasting Goals: With zero carbs and no added sugars or artificial sweeteners, it keeps insulin levels low and supports your fasted state.

Brain Function & Insulin Sensitivity: Loaded with fat-soluble vitamins (like A and K2) and omega-3s that support cognitive function, brain health, and metabolic balance.

Key Benefits:

Supports Ketosis: High fat content aids in maintaining ketosis.

Anyone making bulletproof coffee, following a keto intermittent fasting plan, or simply looking for clean energy levels and mental clarity during their fasting period.

🔗 Buy Kerrygold Pure Irish Grass-Fed Butter on Amazon

9. Boosted Brew Golden Turmeric Keto Creamer – The Anti-Inflammatory Powerhouse

Why We Love It:

• Golden latte vibes without the carbs – delivers that trendy turmeric latte flavor in a fasting-friendly package
• Designed for keto warriors with brain-boosting MCTs and blood sugar-stabilizing ingredients
• Unlike any other creamer – turns your coffee into a wellness elixir with anti-inflammatory benefits

“My morning coffee now doubles as my inflammation-fighting ritual – goodbye achy joints!” – Priya R., Yoga Instructor & Fasting Enthusiast

What’s Inside (The Magic Formula):
✔ Organic MCT Oil (from coconuts) – for instant ketone energy
✔ Grass-fed ghee – provides butyrate for gut health
✔ Turmeric & black pepper – 500mg curcuminoids with enhanced absorption
✔ Cinnamon & cardamom – natural sweetness + insulin sensitivity support
✔ Monk fruit sweetened – zero glycemic impact

Key Benefits:
→ Reduces coffee-induced inflammation (turmeric counters acidity)
→ Stabilizes energy without crashes (thanks to MCTs + ghee combo)
→ May improve cognitive function (curcumin + healthy fats = brain fuel)

Best For:

• Keto fasters who want functional benefits beyond just creaminess
• Anyone with joint pain or inflammation looking for daily relief
• Golden latte lovers needing a low-carb alternative

Pro Tip: Mix with hot water instead of coffee for a soothing nighttime “moon milk” during fasting windows!

Buy Now: Boosted Brew Golden Turmeric

10. Elm & Rye Mushroom Coffee Creamer – The Adaptogenic Brain & Immune Booster

Why We Love It:

Functional Mushroom Blend: Combines four powerful mushrooms—Chaga, Cordyceps, Lion’s Mane, and Maitake—to support cognitive function, energy, and immunity.

Versatile & Diet-Friendly: Vegan, gluten-free, and keto-friendly, making it suitable for various dietary preferences.

Customizable Caffeine Levels: As a creamer, you can pair it with your preferred coffee, giving you control over caffeine intake.

“Adding this to my morning coffee has been a game-changer—enhanced focus without the jitters!” – An Elm & Rye customer

What’s Inside (The Mushroom Matrix):

• Chaga – Rich in antioxidants, supports immune health.
• Cordyceps – Known to enhance energy and stamina.
• Lion’s Mane – Supports cognitive function and focus.
• Maitake – Traditionally used to support overall health and immunity.

Key Benefits:

• Cognitive Enhancement: Lion’s Mane may promote nerve growth factor production, supporting brain health.
• Energy & Stamina: Cordyceps is traditionally used to combat fatigue and boost physical performance.
• Immune Support: Chaga and Maitake mushrooms are rich in beta-glucans, which can enhance immune response.
• Antioxidant Properties: Chaga is known for its high antioxidant content, helping to combat oxidative stress.

Best For:

• Individuals Seeking Cognitive Support: Those looking to enhance focus and mental clarity.
• Health-Conscious Coffee Drinkers: Anyone wanting to add functional benefits to their daily coffee ritual.
• Dietary Flexibility: Suitable for vegan, gluten-free, and keto diets. Elm & Rye

Pro Tip:

Mix a scoop into your morning coffee or tea for a creamy, health-boosting start to your day. For a caffeine-free option, blend it into warm almond milk with a dash of cinnamon.

Zero-Calorie Coffee Creamers – Do They Work During Fasting?

Zero-calorie options have become a go-to for coffee lovers who want to enjoy their brew during a fasting window, without adding calories or breaking the fast. Some even come with various flavors like French vanilla, hazelnut, or caramel, promising a delicious experience without the guilt. But do they actually support your fast? Let us have a look.

What Makes Them “Zero-Calorie”?

These creamers often rely on non-nutritive sweeteners like stevia, monk fruit, or erythritol. Others may use artificial sweeteners such as sucralose or aspartame. While they taste sweet, they typically contain no digestible calories or carbs, which is what makes them appealing for fasting.

Also, they use thickeners like gums or fiber-based fillers to mimic the texture of cream or milk, without the fat or dairy.

Why They’re Popular with Fasters

• Loved by coffee lovers who dislike the bitterness of black coffee.
• Help maintain low calories while offering flavor and satisfaction.
• It may enhance adherence to fasting routines by making coffee feel like a treat.
• Designed to minimize significant impact on blood glucose or calorie count.

Impact on Insulin Sensitivity

Even though zero-calorie coffee creamers don’t contain carbs or sugar, some sweeteners may still affect insulin. In a study published in Diabetes Care (2013), sucralose was shown to cause an increase in insulin levels in some people, even though it didn’t raise blood sugar.

So, while your calorie count may remain zero, your metabolic response might not be. Further, research from Cell (2014) suggests that non-nutritive sweeteners may alter gut bacteria, which can affect how your body handles glucose over time. This raises questions about long-term use and its role in insulin sensitivity.

What Do Home Experiments Say?

Plenty of home experiments shared online, using continuous glucose monitors, suggest that certain zero-calorie coffee creamers can trigger subtle glucose or insulin spikes in sensitive individuals. While not always scientifically controlled, these personal trials hint that the response to such creamers may vary by person.

Do not miss! Intermittent fasting for women

If you’re looking for a powerful, life-changing approach to better health, energy, and confidence, Intermittent Fasting for Women by Patricia Nestor is a must-read. This insightful guide is thoughtfully crafted for women, addressing the unique hormonal and metabolic shifts they face. Patricia Nestor offers clear, practical strategies to help you harness the benefits of intermittent fasting, supporting sustainable weight loss, increased energy, and balanced hormones.

Patricia Nestor’s approach is not just about fasting; it’s about embracing a lifestyle that promotes overall well-being. Her guidance empowers women to take control of their health, leading to lasting changes that reflect both internally and externally.

Reader Testimonials

“This book takes on intermittent fasting… and even a meal plan to help navigate.”
— J ArmstrongAmazon

“A transformative roadmap to a healthier, happier you.”
— Jeyran MAmazon

Choosing the Right Creamer for Fasting Success

Finding the right creamer doesn’t mean compromising on taste. It’s about choosing what fits your intermittent fasting schedule, health goals, and lifestyle. Whether it’s Nutpods, MCT oil powder, or a dash of heavy cream, your morning coffee can still feel indulgent without disrupting your fasting goals.

“Your coffee should fuel your fast, not finish it.”

As Dr. Becky Gillaspy emphasizes, consistency in your eating pattern and smart decisions about coffee consumption can lead to sustainable success, whether your goal is better brain function, improved insulin sensitivity, or lowering the risk of cardiovascular disease, Alzheimer’s disease, or even liver cancer.

So sip smart, fast, and wisely, and enjoy that morning cup of coffee with confidence.