• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Whole Body Living and Tara's Keto Kitchen logo

  • About
    • Contact Us
    • Coupons & Discounts
    • Disclaimers & Disclosures
    • Privacy Policy
  • Keto Recipes
  • Keto Resources
    • Coupons & Discounts
    • Keto Grocery Store Tour (Fan Favorite!)
    • How To Overcome A Weight Loss Plateau
    • What Should I Track On The Keto Diet?
    • How Long Does It Take To Get Into Ketosis
    • The Best Books For The Keto Diet
    • Keto Food List
    • Coconut Flour Baking Guide
    • Keto Recipes
    • Keto Kitchen Tools Guide
    • Sugar Substitutes Guide
    • Homemade Electrolyte Drink
  • SHOP
  • Motivation
  • Testimonials
    • Provider Referrals
  • Login

Homemade Superfood Vanilla Spice Keto Creamer

Jan 7, 2021 · 1 Comment

Jump to Recipe Print Recipe

This one carb vanilla spice keto creamer is packed full of wholesome goodness, unlike most of the sugar-free creamers you may find at the grocery store. The medium-chain triglycerides (MCTs) in this keto creamer will provide energy to your body as the MCTs are rapidly converted to ketones. Full-fat coconut cream also contains MCTs providing a nice energy boost. Let's talk a little more about why MCT is such a great ingredient to use daily for the keto diet, especially for those who don't have a gallbladder.

Homemade Superfood Vanilla Spice Keto Creamer shown in a jar with cinnamon sticks and nutmeg behind it

MCT Oil Facts

We use MCT oil intentionally in our vanilla spice keto creamer to boost your ketone levels naturally. Here's a few facts about MCT Oil you'll be interested in:

  • MCT oil has been shown to increase the release of two hormones that can promote the feeling of fullness in the body: peptide YY and leptin (Link).
  • MCT oil has approximately 10% fewer calories than long-chain fatty acids (Link).
  • MCT oil may help optimize the growth of good bacteria and support the gut lining, which could also help you lose weight (Link).
  • MCTs are more rapidly absorbed than long-chain triglycerides. Due to their shorter chain length, MCTs do not require bile to break down as longer-chain fats do. (Link) If you don't have a gallbladder, MCTs are a great way to increase your fat levels without side-effects.
  • MCTs can enter your cells without being broken down. This is how they are used by the body for an immediate energy source! (Link)
  • Ketones can pass through the blood-brain barrier, which makes them a fast source of fuel for your brain.

You can see why MCT oil is such a valuable addition to this sugar-free creamer recipe.

The Best MCT Oil Brands

Like with many oils, you get what you pay for. You'll want to choose a high-quality product to make your vanilla spice keto creamer. Here are our recommended MCT Oil brands - brands we trust for quality & purity.

  • Bulletproof Liquid MCT Oils 

The Bulletproof brand is our top pick when it comes to liquid MCT oils for your sugar-free creamer. We've tried dozens of brands and always come back to this one. They have two different MCT Oils. Their basic MCT Oil is a blend of C8 and C10 oils of the highest quality. For those looking for optimal performance and brain benefits, choose Brain Octane Oil, which contains only C8.

C10 and C8 are both rapidly converted to ketone bodies because they are absorbed directly through the portal vein. However, as you may have assumed, C8 oil is a little more rapidly converted than C10. Some people notice a bitter taste with pure C8 oil and instead choose C10.

MCT oil is a powerful ingredient you can use every day on the keto diet to boost your energy levels and support whole-body health. Now you know why I've added extra MCT oil to this vanilla spice keto creamer.

Homemade Superfood Vanilla Spice Keto Creamer

Superfood Ingredients For Vanilla Spice Keto Creamer

There are a few more superfood ingredients I've added to my vanilla spice keto creamer. These are cinnamon and nutmeg. 

Cinnamon

The ancient Egyptians first used cinnamon as an ingredient. It was regarded as highly valuable and used as a gift for kings. In modern times, cinnamon is an inexpensive and valuable addition to many favorite recipes.

There are two primary types of cinnamon, which are Ceylon cinnamon and Cassia cinnamon. Scientists prefer Ceylon cinnamon because cassia contains significant amounts of a compound called coumarin, which may be harmful in large doses. Use Ceylon cinnamon in your sugar-free creamer.

The active ingredient in cinnamon is cinnamaldehyde, and scientists have been studying it for decades for its benefits on our health and metabolism (Torbati).

Here are just a few of the health benefits of cinnamon:

  • anti-inflammatory properties
  • high in antioxidants
  • may decrease the risk of heart disease
  • can improve insulin sensitivity, thereby lowering blood sugar levels
  • can lower fasting blood sugar levels by 10-29%
  • helps fight bacterial & fungal infections and inhibit the growth of some damaging bacteria
  • is being studied for possible benefits with neurodegenerative diseases such as Alzheimer's and Parkinson's 

To read more about the health benefits of cinnamon, click here.

Nutmeg

This warm, comforting spice is made from the seeds of a tropical evergreen tree native to Indonesia called Myristica fragrans. Nutmeg pairs beautifully with cinnamon in our vanilla spice keto creamer.

Like cinnamon, nutmeg contains powerful antioxidants that protect your cells from damage by free radicals.

Track Your Nutrition & Health Data with cronometer.com

Nutmeg shares many of the same benefits as cinnamon, including:

  • a powerful antioxidant
  • is an anti-inflammatory
  • has antibacterial properties
  • may improve blood sugar control
  • could be beneficial for heart health

Nutmeg has also been studied for its libido-boosting properties and for improving mood. It's a great addition to your sugar-free creamer.

To read more about the health benefits of nutmeg, click here.

Homemade Superfood Vanilla Spice Keto Creamer

Choosing A Sugar Substitute

Our favorite sugar substitutes for this vanilla spice keto creamer includes:

  • Allulose
  • BochaSweet
  • Erythritol
  • Lakanto's Monk Fruit Blend
  • Stevia

BochaSweet has the closest taste to sugar and measures cup for cup. When using allulose, it is only about 70% as sweet as sugar, so we add liquid stevia drops until we are happy with the sweetness level. Lakanto's Monk Fruit Blend is a blend of erythritol and monk fruit, and the original blend measures cup for cup to sugar.

To find your favorite, try all the different options over time. You'll find tutorial videos on using these various sugar substitutes on our YouTube channel "Tara's Keto Kitchen".

We avoid maltitol, isomalt, and xylitol because it causes GI distress in many people. Maltitol and isomalt may also spike blood sugar.

Artificial sugars such as Splenda (sucralose), aspartame, and others we avoid for various reasons. I, Health Coach Tara, personally get migraines and hangover symptoms when I accidentally eat Splenda or sucralose. I have become an avid ingredient list reader after a few episodes like this. It was, in fact, one of the most significant contributors to the debilitating migraines I suffered from for fifteen years.

Make It Dairy Free

To make this sugar-free creamer dairy-free, replace the heavy cream with full-fat coconut cream. Then, you'll have a creamy, MCT packed vanilla spice keto creamer to enjoy in your coffee.

Tutorial Video: Homemade Superfood Vanilla Spice Keto Creamer

If you like keto recipes like this one, be sure and subscribe to our YouTube channel "Tara's Keto Kitchen". We post a new keto recipe each week.

📖 Recipe

Homemade Superfood Vanilla Spice Keto Creamer

Homemade Superfood Vanilla Spice Keto Creamer (With MCT’s)

This vanilla spice keto creamer is packed full of wholesome goodness. The medium-chain triglycerides (MCTs) in this keto creamer will provide energy to your body as the MCTs are rapidly converted to ketones. Full-fat coconut cream also contains MCTs providing a nice energy boost. MCTs are great ingredient to use daily for the keto diet, especially for those who don't have a gallbladder.
5 from 4 votes
Print Pin Rate
Course: Breakfast, Creamer, Holiday
Cuisine: American
Diet: Diabetic, Gluten Free
Keyword: Coffee Creamer, keto coffee creamer, keto creamer
Prep Time: 5 minutes minutes
Cook Time: 3 minutes minutes
0 minutes minutes
Total Time: 8 minutes minutes
Servings: 25 Tablespoons
Author: Tara Wright

Ingredients

  • ½ cup coconut cream , full fat
  • ½ cup MCT oil
  • ½ cup heavy cream
  • ¾ cup granulated sugar substitute , see blog post
  • ⅛ teaspoon salt
  • 1 Tablespoon vanilla extract
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg

Instructions

  • Combine all ingredients in a small saucepan. Stir together over medium-low heat until the mixture is warmed through and the sugar substitute is dissolved.
  • Cool and store in a tightly sealed container in the refrigerator for up to two weeks or until the expiration date on your heavy cream.
  • Sugar Substitute Note: You can use any sugar substitute you prefer for this recipe. You can also easily adjust the sweetness level by adding more or less sugar substitute. After you make it a few times, you’ll figure out the perfect balance of sweetness for your tastes.

Notes

* *Nutrition facts provided as estimates only. We use erythritol for the sweetener for consistency purposes when calculating nutrition facts with the exception of stevia which is calculated as such. 
The nutrition facts for our Homemade Superfood Vanilla Spice Keto Creamer were calculated using Cronometer. All of our recipes are available in Cronometer if you are a Gold member and friend request me at tara@wholebodyliving.com through Cronometer. Click here to save 10% off of Cronometer Gold or try it out with a free account.

Nutrition

Calories: 95kcal | Carbohydrates: 7.65g | Protein: 3.29g | Fat: 9.65g | Saturated Fat: 8.68g | Polyunsaturated Fat: 0.08g | Monounsaturated Fat: 0.45g | Trans Fat: 0.06g | Cholesterol: 5.59mg | Sodium: 15.42mg | Potassium: 5.82mg | Fiber: 0.48g | Sugar: 3.36g | Vitamin A: 72.87IU | Vitamin C: 0.03mg | Calcium: 3.92mg | Iron: 0.01mg | Net Carbs: 0.93g | Sugar Alcohol: 6.23g
Homemade Superfood Vanilla Spice Keto Creamer

More Sugar-Free Creamer Recipes

Explore all of our keto creamer recipes:

Dairy Free Keto Vanilla Coffee Creamer (1 carb)
This dairy free keto vanilla coffee creamer has only 1 carb per serving and is quick to whip up and delicious in your morning coffee!
Store your finished keto coffee creamer in the fridge in a tightly sealed container for up to two weeks! If it lasts that long... 
Check out this recipe
Cafe Latte Keto Creamer
A Keto Coffee Creamer recipe that is lightly sweetened with only four ingredients! Mix up your custom Keto Coffee Creamer in just minutes and enjoy throughout the week 🙂
Check out this recipe
Cafe Latte Keto Creamer and coffee
Keto Vanilla Coffee Creamer
This zero carb vanilla keto coffee creamer is so easy to make, you'll never want store-bought again!
Check out this recipe
Keto Vanilla Coffee Creamer pouring on coffee
Keto Peppermint Mocha Coffee Creamer (0 Carb)
Keto coffee creamer is easy to make at home and very flexible. In this Keto Peppermint Mocha Coffee Creamer, we've mixed the warmth of cocoa with the coolness of peppermint for the perfect celebration to add to your cup of coffee. It's also great mixed into some keto hot cocoa.
Check out this recipe
Keto Peppermint Mocha Coffee Creamer
Keto Pumpkin Spice Coffee Creamer
With less than 1 total carb, this easy to make keto pumpkin spice coffee creamer gives you the satisfaction of the flavors of fall in your morning cup of coffee. This recipe makes approximately 32, one tablespoon servings.
Check out this recipe
Dairy Free Pumpkin Spice Keto Coffee Creamer on a cup
Dairy Free Pumpkin Spice Keto Coffee Creamer
This Dairy Free Pumpkin Spice Coffee Creamer is perfect for those on a Keto, Paleo or Low Carb High Fat diet or for people wanting to avoid the added sugars found in traditional creamers
Check out this recipe
Dairy Free Pumpkin Spice Keto Coffee Creamer

References

Dhuley JN. Antioxidant effects of cinnamon (Cinnamomum verum) bark and greater cardamom (Amomum subulatum) seeds in rats fed high fat diet. Indian J Exp Biol. 1999 Mar;37(3):238-42. PMID: 10641152.https://www.ncbi.nlm.nih.gov/pubmed/10641152

Kumar S, Vasudeva N, Sharma S. GC-MS analysis and screening of antidiabetic, antioxidant and hypolipidemic potential of Cinnamomum tamala oil in streptozotocin induced diabetes mellitus in rats. Cardiovasc Diabetol. 2012 Aug 10;11:95. doi: 10.1186/1475-2840-11-95. PMID: 22882757; PMCID: PMC3461457. https://www.ncbi.nlm.nih.gov/pubmed/22882757

Mancini-Filho J, Van-Koiij A, Mancini DA, Cozzolino FF, Torres RP. Antioxidant activity of cinnamon (Cinnamomum Zeylanicum, Breyne) extracts. Boll Chim Farm. 1998 Dec;137(11):443-7. PMID: 10077878. https://www.ncbi.nlm.nih.gov/pubmed/10077878

Rao PV, Gan SH. Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med. 2014;2014:642942. doi: 10.1155/2014/642942. Epub 2014 Apr 10. PMID: 24817901; PMCID: PMC4003790. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/

Shan B, Cai YZ, Sun M, Corke H. Antioxidant capacity of 26 spice extracts and characterization of their phenolic constituents. J Agric Food Chem. 2005 Oct 5;53(20):7749-59. doi: 10.1021/jf051513y. PMID: 16190627. https://www.ncbi.nlm.nih.gov/pubmed/16190627

Torbati M, Nazemiyeh H, Lotfipour F, Nemati M, Asnaashari S, Fathiazad F. Chemical composition and in vitro antioxidant and antibacterial activity of Heracleum transcaucasicum and Heracleum anisactis roots essential oil. Bioimpacts. 2014;4(2):69-74. doi: 10.5681/bi.2014.004. Epub 2014 May 29. PMID: 25035849; PMCID: PMC4097974. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/ 

To read more about the health benefits of cinnamon, click here.

To read more about the health benefits of nutmeg, click here.

« How To Start Keto In 2021: What You Need To Know For Rapid Fat Loss With The Keto Diet
Keto Meal Plan 2 »

Sharing is caring!

24 shares
  • Share
  • Tweet

Reader Interactions

Comments

  1. Charlene says

    June 18, 2021 at 10:55 am

    When using Bocha Sweet I add Monk Fruit, (depending on the recipe need for more sweetness) in a recipe. I use a pinch of 100% Monk Fruit until it’s right. Works perfectly every time a recipe needs that little sweeter taste than Bocha Sweet offers😃

    Reply
5 from 4 votes (4 ratings without comment)

Please Leave A Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

free keto meal plans for the keto diet designed by health coach tara
Keto Shopping List Tear Off Pad Shop Now
The Keto Cupcake Cookbook Save $5 With Coupon Code LOVECUPCAKES
Health Coach Tara

Bestselling Author Tara Wright (Health Coach Tara) is a Certified International Health Coach trained by The Institute For Integrative Nutrition. She specializes in ketogenic and low carb diets.

She's helped hundreds of thousands of people get started with the keto diet. She's author of the popular "30 Day Keto Planner" and has created online video courses and a group membership program.

Explore the products at our sister website sustainableketo.com

Keto Planners click to shop now
lakanto coupon code
free keto meal plans for the keto diet
coconut flour baking guide pinterest header graphic
the keto cupcake cookbook
Keto Shopping List Tear Off Pad 2 Shop Now
The Keto Cupcake Cookbook Save $5 With Coupon Code LOVECUPCAKES
Inspirational Journals Shop Now
Keto Planners click to shop now

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact
  • Services

As an Amazon Associate I earn from qualifying purchases.

Disclosure of Material Connection:

Some of the links on this website are “affiliate links”. This means if you click on the link and purchase the item, I will receive an affiliate commission. Please know, I only recommend products or services I use or have used personally. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR,Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising”.

24 shares

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.