Need a Healthier Swap for Your Coffee Creamer? Try These 6 Options.

When I begin working with a weight loss client, I often hear the words, “please don’t mess with my morning coffee.” And hey, I get it. Morning coffee is often a habitual experience – a small spark of joy to begin your day. 

For most clients, coffee doesn’t tend to be the reason for weight gain, so it’s not something that needs to be tweaked right away. But as time passes and results are seen, my clients usually circle back to the topic and inquire about ways to make their coffee healthier. 

If you’re ready to make the change, keep reading to learn about healthier swaps for your go-to coffee creamers.

What is in coffee creamer, anyway?

I really feel I’m going to burst a bubble here. But do you know what’s in your coffee creamer? We won’t name names, but water, sugar, and vegetable oil are the first three ingredients in two popular coffee creamer brands. If I told you to drink vegetable oil, would you do it? Probably not. So why pour it into your coffee?

Sometimes it’s easy to overlook ingredients, especially if you’re focused on calories, carbohydrates, sugars, or other nutrition stats. Coffee creamer is one example where calorie-wise, they tend to be relatively similar, but their ingredients can differ tremendously.

For some, opting for products made with higher quality ingredients is a great next step when trying to optimize your food choices.

3 Healthier Coffee Creamer Ideas

We rounded up some of our current favorites to add to your morning cup of Joe. 

1. Simple Ingredients: Chobani Sweet Cream 

This creamer is made of milk, cream, cane sugar, and natural flavors. One tablespoon contains 30 calories, 4 grams of carbohydrates, and 4 grams of sugar. In our opinion, a little goes a long way when adding sweetness and flavor, so while it does contain cane sugar, one serving should be sufficient. Can’t find it? Try Coffeemate’s Natural Bliss creamer in the flavor Sweet Cream. It has the same ingredient list but contains 5 extra calories and 1 additional gram of carbohydrate per serving.

2. Dairy Free, Keto-Friendly: Nutpods

This creamer option is made of coconut cream and almonds in addition to natural flavors and a few other ingredients. Nutpods are designed to mimic the texture of half and half while providing a subtle flavor to your coffee. This product is also very low in calories; one tablespoon contains 10 calories, 0 grams of carbohydrates, and 0 grams of sugar. We recommend sticking to their unsweetened line, which comes in eight flavors. The most popular flavor? French vanilla by a landslide.  

3. Sugar-Free, Carb-Conscious: Organic Valley Grassmilk Half & Half 

While you won’t get the fun flavors associated with a traditional creamer, you will achieve that light tan color in your coffee with a smooth texture using half and half. Organic Valley’s Grassmilk Half and Half takes it one step further by providing you with an extra dose of nutrition from CLA and Omega 3 fatty acids due to their grass-fed cows. One tablespoon contains 20 calories and less than 1 gram of carbohydrates and sugar. It’s made with only two ingredients: milk and cream. Need a more budget-conscious option? Aim for conventional half and half instead.

Other Ideas for Your Coffee

1. Use Your Favorite Milk

Keep it simple by eliminating your coffee creamer altogether and replacing it with your favorite milk or dairy alternative. Chances are it’s already in your weekly grocery haul, so why not start putting it in your coffee, too? Cow’s milk or soy milk will add some protein to your coffee, while nut and oat milk provide a low-calorie subtle flavor.

2. Increase the Protein With Collagen Peptides

Looking for a way to up your protein? Try collagen peptides – any brand will do. The flavorless powder easily dissolves in liquids, like coffee, so you might even forget it’s in there.

While it might not taste like anything, it will boost your protein intake. This can be especially helpful for those who run short on this macronutrient at breakfast or are seeking support with appetite control. More on that in our previous post: The Power of Protein at Breakfast.

3. Flavor it with Cinnamon

This spice is a pantry staple that can conveniently add a healthy flavor burst to your morning coffee. You can sprinkle a little into each individual cup, but it’s even better when mixed into the coffee grounds before brewing an entire pot. Besides flavor, cinnamon has been shown to help reduce blood glucose levels in some individuals.

The Bottom Line

Reading ingredients can be helpful when aiming for healthier food (and beverage) choices. While delicious, coffee creamers tend to be one of those products with a long list of ingredients. Depending on your health goals, it may be a good idea to make a healthy swap. Try finding a different creamer, switching to milk, or even flavoring it with a spice to achieve a healthier cup of Joe.