Cappuccino is a popular coffee drink made with espresso and steamed milk. With its rich, creamy flavor, cappuccino seems like it would be off-limits on a low-carb, high-fat ketogenic diet. But can you actually enjoy cappuccino while following a keto eating plan? Let’s take a closer look.
What is cappuccino?
Cappuccino is an Italian coffee drink made by brewing espresso and combining it with steamed milk foam. The name comes from the Capuchin friars, referring to the color of their robes, which resembles the color of a cappuccino.
A traditional cappuccino contains:
- 1/3 espresso
- 1/3 steamed milk
- 1/3 milk foam
The espresso provides the base flavor, while the steamed milk and foam give cappuccino a rich, creamy texture. Cappuccinos are often topped with chocolate powder or cinnamon for extra flavor.
Macronutrients in cappuccino
To determine if cappuccino fits into a ketogenic diet, we need to look at its macronutrient breakdown:
- Fat: A cappuccino prepared with whole milk contains around 2-3 grams of fat per 8 oz cup.
- Protein: With 8-10 grams of protein per 8 oz serving, cappuccino offers a moderate protein amount.
- Carbs: This is where cappuccino can be problematic on keto. An 8 oz cappuccino has 9-12 grams of carbs, mostly from the milk.
So while cappuccino provides some fat and protein, its carbohydrate content is quite high for keto standards.
How many carbs can you eat on keto?
The ketogenic diet involves restricting daily carb intake to 20-50 grams per day, with most people aiming for under 30 grams. This ultra low-carb intake helps induce ketosis, a metabolic state where your body burns fat for fuel instead of carbs.
With 9-12 grams of carbs in one cappuccino, it could easily take up half of your daily carb limit on keto. This makes enjoying cappuccino regularly a challenge on the ketogenic diet.
Unless you opt for a very small size with minimal milk, a single cappuccino could potentially kick you out of ketosis by spiking your blood sugar and insulin.
Making cappuccino keto-friendly
If giving up your morning cappuccino seems unbearable, there are some ways to make it more keto-friendly:
Use coconut or nut milk
Ditching dairy for plant-based milk alternatives significantly reduces the carb content. Coconut milk and nut milks like almond or cashew contain minimal carbs compared to cows milk.
Ask for light milk foam
Getting your cappuccino made with mostly steamed milk rather than heavy milk foam cuts back on carbs. Aim for about 1/4 foam rather than the traditional equal parts espresso, steamed milk and foam.
Choose sugar-free flavorings
Flavored syrups like vanilla, caramel and hazelnut are popular cappuccino add-ins, but they often contain lots of added sugar. Opt for sugar-free versions to avoid the extra carbs.
Try MCT oil
Adding a tablespoon of MCT oil or MCT powder to your cappuccino gives a boost of ketosis-promoting fats. This allows you to have a smaller overall portion with less milk and carbs.
Order a “dry” cappuccino
Ordering a cappuccino “dry” means it will contain more foam and less steamed milk, reducing the carb content. But the texture may seem less creamy.
Low-carb cappuccino recipes
To maximize fat while reducing carbs, some creative low-carb cappuccino recipes use ingredients like heavy cream or butter:
Bulletproof cappuccino
The classic bulletproof coffee recipe combines coffee, grass-fed butter and MCT oil. Try a keto cappuccino version made with espresso, butter or ghee and MCTs.
Cappuccino with heavy cream
Making cappuccino with heavy whipping cream instead of milk provides richness and cuts carbs. Simply mix brewed espresso with frothed heavy cream.
Cappuccino with collagen powder
Stirring a scoop of unflavored collagen peptides into your cappuccino adds protein without carbs. Collagen is also great for hair, skin, nails and joints.
Can you drink cappuccino on keto?
The bottom line is that cappuccino can fit into a keto diet, but only if you take steps to reduce the carb content. Options include:
- Choosing non-dairy milk or using very little dairy milk
- Ordering a smaller “dry” cappuccino with less milk
- Avoiding added sugar from flavored syrups
- Adding fats like MCT oil or butter
- Making it yourself with heavy cream instead of milk
Drinking cappuccino occasionally on keto is possible. But enjoying a traditional full-size cappuccino with dairy milk and sugar daily would likely be too high in carbs to sustain ketosis.
Other keto-friendly coffee drinks
If you don’t think you can make cappuccino work within your keto macros, plenty of other delicious low-carb coffee drinks can satisfy your caffeine cravings:
Black coffee
Plain black coffee is simplest – it contains 0 carbs and calories so you can drink as much as you want on keto. Adding a splash of heavy cream or MCT oil turns black coffee into a satisfying, high-fat keto drink.
Americano
With just espresso and hot water, an americano offers robust coffee flavor without milk. Ask for a splash of heavy cream on top if you miss the creamy texture of cappuccino.
Latte
Ordering a latte prepared with unsweetened non-dairy or coconut milk and no added syrups can be a lower-carb option. Or make it bulletproof with grass-fed butter or MCT oil.
Cold brew
Smooth, naturally sweeter cold brew coffee makes a refreshing iced keto coffee drink. Add ice, heavy cream and your choice of zero-carb flavorings.
Bulletproof coffee
Mixing coffee with butter and MCT oil provides energy-boosting fats to start your day in ketosis. This can stand in for a meal when you’re intermittent fasting.
Espresso
Sipping shots of espresso is a simple way to get your caffeine fix without excess carbs. Throw in some stevia and heavy cream for a quick DIY sugar-free latte.
Keto cappuccino recipes to try
Here are some tasty cappuccino recipes that fit into a keto eating plan:
Snickerdoodle cappuccino
- 1 shot espresso
- 1/4 cup unsweetened almond milk
- 1/4 cup unsweetened coconut milk
- 1/4 tsp cinnamon
- 1 tsp butter or MCT oil
- 1/4 tsp vanilla extract
- Pinch of salt
Froth milks together, then combine with remaining ingredients. Top with cinnamon.
Chocolate orange cappuccino
- 1 shot espresso
- 1/4 cup unsweetened cashew milk
- 1 tbsp cacao powder
- 1 tsp orange extract
- 1/2 tsp vanilla extract
- Pinch of salt
- 1 tbsp heavy cream
Whisk cacao powder and extracts into milk, then froth. Combine with espresso and heavy cream.
Pumpkin spice cappuccino
- 1 shot espresso
- 1/4 cup canned full-fat coconut milk
- 1 tbsp pumpkin puree
- 1/4 tsp pumpkin pie spice
- 1/8 tsp vanilla
- Pinch of salt
- 1 tbsp butter or MCT oil
Add all ingredients except espresso to a blender. Blend until smooth and frothy. Pour over espresso.
Potential benefits of cappuccino on keto
Enjoying cappuccino in moderation on keto can provide some benefits:
Caffeine boost
The 75-100mg of caffeine per 8oz cup of cappuccino can increase your energy, focus and metabolism. This makes cappuccino a good occasional pick-me-up.
Antioxidants
Cappuccino contains polyphenols and other antioxidants from coffee beans and milk. These compounds fight inflammation and protect cells.
Bone-supporting minerals
The dairy milk used in cappuccino provides calcium, phosphorus and vitamin D for improved bone density. Just opt for small portions to limit carbs.
Ketosis-promoting fats
Adding MCT oil or butter to your cappuccino gives you energy-boosting medium chain triglycerides that can help sustain ketosis.
Satisfying flavor
For many people, coffee is an indulgence. An occasional cappuccino made keto-friendly can satisfy cravings so you don’t feel deprived.
Potential downsides of cappuccino on keto
However, regularly drinking full-carb cappuccino may lead to some drawbacks:
Prevents ketosis
The carbs in a typical cappuccino can quickly take up a large portion of your daily limit, kicking you out of fat-burning mode.
Blood sugar spikes
Excess carbohydrates from the milk and sugar in cappuccino can rapidly raise blood glucose and insulin. This stimulates fat storage.
Excess calories
While small amounts of pure fat like butter or MCTs are fine, going overboard on high-calorie ingredients like heavy cream and full-fat milk can hinder weight loss.
Stalls weight loss
Overdoing carbohydrate intake from cappuccinos prepared with lots of milk and sugar is the most likely way they will prevent you from losing weight on keto.
May cause cravings
The sugar and caffeine in cappuccino could lead to increased hunger and cravings, potentially causing overeating and sabotaging your keto diet.
Tips for drinking cappuccino on keto
Here are some tips to integrate cappuccino into your ketogenic eating pattern:
Have it occasionally
Limit cappuccino to a few times per week at most instead of daily to control carbs, calories and cravings.
Enjoy small sizes
Opt for the smallest size available, such as 8 oz instead of 16 oz. A short cappuccino means less milk and carbs.
Time it well
Drinking cappuccino an hour before or after a workout can help minimize blood sugar impact due to increased insulin sensitivity.
Pair with fat
Having cappuccino with a source of fat like avocado, nuts or MCT oil helps regulate absorption of caffeine and milk carbs.
Get extra foam
Request extra foam and less steamed milk to cut carbs. But this also reduces the creamy mouthfeel.
Sweeten smartly
Avoid sugar in your cappuccino. If needed, use very small amounts of low-carb sweeteners like stevia, monk fruit or erythritol.
Frequently asked questions
Here are answers to some common questions about cappuccino on the keto diet:
Is cappuccino allowed on keto?
Cappuccino can be included on a keto diet in moderation, but the carb content needs to be accounted for. Most experts recommend limiting intake to 3-4 oz a few times weekly and being mindful of other carbs.
Can I use heavy cream instead of milk in cappuccino on keto?
Heavy cream is a smart substitute for milk in cappuccinos, providing richness and body with minimal carbs. Just watch portions, as heavy cream is very high in calories.
How can I make instant cappuccino low-carb?
To reduce carbs in instant cappuccino mixes, try using hot water instead of milk and blending with butter, MCT oil or collagen peptides. Adding a bit of sugar-free flavoring can help mimic the sweetness.
Does cappuccino help you lose weight on keto?
Cappuccino on its own doesn’t spur weight loss. And full-sugar cappuccinos with whole milk may stall weight loss. But an occasional low-carb cappuccino can satisfy cravings so you stick to the keto plan.
Can I use coconut milk in cappuccinos on keto?
Unsweetened coconut milk is an excellent low-carb milk for cappuccinos on keto. The rich, creamy texture mimics the frothiness and body of regular milk with a fraction of the carbs.
The bottom line
Enjoying the occasional cappuccino can be part of a keto lifestyle when modifications are made to reduce the carb content. Ways to make cappuccino keto-friendly include using non-dairy or coconut milk, limiting portion sizes, skipping sweeteners and adding healthy fats.
Focus on keeping cappuccino as an infrequent treat, not a daily habit. Pay attention to your body’s response, and be prepared to cut back further if it affects your blood sugar or causes cravings.
With some creativity and careful carb-counting, you can definitely still enjoy the foam-topped, coffeehouse-style flavor of cappuccino while following a ketogenic diet.