When it comes to coffee, I like it as pure as can be. I love my coffee bold, black, and strong.
However, the Mrs. likes hers with some half and half. Being that I’ve never needed to use any, I didn’t have the nutrition facts on the top of my head. After doing some digging, this is what I found about half and half.
Is half and half keto friendly? Half and half is keto friendly. You may enjoy a splash of half and half in your coffee while following a ketogenic diet.
In this article, I’ll go over how much half and half you can have, how many carbs it has, better substitutes for half and half, and some keto friendly recipes.
Can You Have Coffee With Half And Half On A Keto Diet?
After starting your ketogenic diet, you may be asking, what can I put in my coffee on keto?
Half and half, which is a mix of heavy whipping cream (HWC) and whole milk, is perfectly acceptable to use in your coffee while on a keto diet.
Both heavy whipping cream and whole milk are relatively low in carbohydrates, which makes half and half perfectly acceptable.
However, there are fat-free varieties of half and half that combine skim milk with corn syrup instead of cream.
This fat-free mixture results in a half and half product that is generally higher in carbohydrates, which may not be as keto friendly as the full-fat variety.When splashing your morning Joe with some half and half, stick to the “regular” version over the fat-free version to keep it on the safer side.
Is Half And Half Low Carb?
Since half and half is equal parts heavy whipping cream and whole milk, let’s analyze both ingredients individually to get a better understanding.
Heavy whipping cream is the thick part of the milk that rises to the top due to its high-fat content. It’s like if you poured oil and water into a cup, and the oil rises to the top of the glass.
(I know I can’t be the only one who tried this as a kid)
Heavy whipping cream per fluid ounce (2 tbsp or 30g) has less than 1 gram of carbohydrates, 0.8g, to be exact. 1
On the other hand, whole milk has less fat than heavy whipping cream and slightly more carbohydrates.
Whole milk, per fluid ounce (2 tbsp or 30g) has twice as many carbohydrates as heavy whipping cream. In total, whole milk has 1.6g of net carbs per fluid ounce.Now, if we were to combine the two, for a 1/4 cup serving (4 tbsp or 60g) of half heavy whipping cream and half whole milk, that would give you 2.4g of net carbs.
Remember, this is for a 1/4 cup pour of half and half, which is a generous pour of half in half.
I guess depending on how heavy your pour is; you would end up with more or less around 2-3 grams of net carbs if you wanted some half and half in your morning coffee.
Therefore, half and half is quite low-carb, especially compared to only using milk.
Is Half And Half Healthy?
Everyone has their definition of what “healthy” is. According to the Oxford dictionary, health is defined as being free from illness or injury.
Unless you find yourself with a dairy allergy (lactose intolerant), there’s no reason to avoid half and half.
Relative to coffee creamer, half-and-half is a healthier option. Half and half is less processed, contains healthier fats, and more than likely doesn’t have all the added fillers and sugars.
I wouldn’t recommend you drink half and half as a beverage in itself, especially since it is still relatively high in calories, and that can sabotage your weight loss efforts.
But, a splash of half-and-half in your coffee can be a great and healthy alternative to other coffee additives.
Substitutes For Half And Half On Keto
What else can you use instead of half and half? If you’re looking to save as many carbs as possible, here are a few options.
Heavy whipping cream
I’d opt to use heavy whipping cream (HWC) instead of half and half. If consuming as little carbs as possible is your priority, use HWC.
After all, half and half is merely half HWC and half whole milk. Since whole milk contains the majority of the carbs, using only HWC may be a viable substitute for half and half while on keto.
Butter and/or MCT Oil
If you’ve heard of keto coffee or bulletproof coffee, then butter in your coffee may not sound so weird.
Surprisingly, blending butter in your coffee makes it frothy and creamy, and of course it would… it’s no different than putting in heavy whipping cream into your coffee.
Butter is just a fattier version of heavy whipping cream if you think about it.
Some people even substitute butter and milk in place of heavy cream.
Want a dairy-free alternative? Dry some coconut cream instead of half and half or heavy whipping cream.
Two tablespoons of coconut cream will net you 2 grams of carbohydrates, almost similar to that of half and half.
You’ll also have that coconut flavor as a bonus. That is unless you don’t like coconut.
Remember to get full-fat coconut cream, not coconut milk.
Keto-Friendly Coffee Creamers And My Personal Keto Creamer Reviews
Thanks to the growing spread and popularity of a ketogenic diet, more and more “keto-friendly” products are coming on the market.
While you should still be mindful of people trying to take advantage of this opportunity, some genuinely have excellent products that can aid your ketogenic lifestyle.
Here are a few keto friendly coffee creamers or blends:
Perfect Keto Coffee Pack
I was entirely against instant coffee, but I became a fan of Trader Joes instant Colombian coffee.
What could be easier than adding hot water and having a delicious cup?
While I’m not a fan of all instant coffee, I do love this one from Perfect Keto with no artificial ingredients. Perfect Keto instant coffee is sweetened with stevia, has natural flavors, and has included Medium Chain Triglycerides (MCT) for increased ketone, energy, and cognitive function.
Comes in either unflavored, French vanilla, or Mocha, and perfect for traveling or taking to work.
Purchase via the image below. You can use code: AOK for 15% off your purchase.
Grass-Fed Keto Creamer
If you’re looking for a something a little more spruced up, this keto creamer fro LevelUp is loaded with:
- Grass-fed collagen
- Gras-fed butter powder
- MCT Oil
Your coffee comes out creamy, and I would compare the taste to something like using a coffee mate.
It comes in Chocolate Hazelnut, Pumpkin Spice Latte, Or Vanilla Cream.
Keto Delightful Ketogenic Creamer
And last on my list of keto creamers is Keto Delightful Ketogenic Creamer by Vaxxen Labs.
This keto creamer is filled with grass-fed butter powder, MCTs, Hydrolyzed collagen, and a bit of coconut oil powder, then sweetened with stevia.
Comes in Vanilla, Cafe Mocha, and Salted Caramel (my favorite)
Half and Half Keto Recipes
If you’re looking for a keto-friendly coffee, the most popular ones you may have heard of is bulletproof coffee or just the generic “keto coffee.”
Most of these recipes use a combination of a few of the following:
- Coconut oil
- MCT oil
- Grass-fed butter
Here are some recipes and videos for inspiration in making keto-friendly coffee at home.
Keto Iced Coffee
Want an iced coffee for those hot summer months? Try this recipe out and use half and half or heavy whipping cream. You could also be even fancier and use one of the keto creamers I recommended above for added MCT, collagen, and flavorings.
- 1.5 cup strong cold coffee (make yourself or buy)
- .25 cup half and half
- .5 tsp vanilla extract
- 3-6 drops of liquid stevia (I use this one)
- Dash of cinnamon
- However much ice you want
I will either brew my coffee or use the Perfect Keto instant coffee I mentioned above, then simply mix everything and top with ice.
Of course, if you use a flavored keto creamer above, you can forget using the flavorings in the recipe.
Sugar-Free Keto Caramel Frappe
Do you miss having your caramel frappe from Starbucks? Here is a perfect alternative using almond milk as the base with some heavy whipping cream (or use half and half).
Photo and recipe courtesy of Low Carb Crave
Here’s how to make your standard keto coffee but as healthy and non-toxic as possible.
There may be websites that tell you that half and half isn’t “keto.”
For one, keto is a metabolic state, not a food. Secondly, half and half has minimal carbs with only ~3 grams per 1/4 cup (4 tbsp).
As long as you are only using a splash and not chugging a cup of the stuff, using half and half in moderation is perfectly acceptable.
However, you could also use some of the keto coffee creamers above if you want to eliminate as many carbs as possible and get some added MCTs into your ketogenic diet.