Sugar Free Salted Caramel Coffee Syrup + Homemade Coffee Creamer Options
Salted caramel is a favorite flavor for good reason: buttery, sweet, with just enough salt to make you want another sip. This salted caramel coffee syrup gives you all of that without the refined sugar.
If you’re new to Nest Wellness: Welcome! I’m Beth Bollinger, a certified holistic nutritionist, integrative health practitioner, recipe developer, and co-creator of The Blood Sugar Method. I gave up refined sugar at age 35, and I’ve been developing recipes for blood sugar balance ever since, including over 100 recipes for Levels Health.
If you’re managing PMOS (formerly known as PCOS), perimenopause, menopause, prediabetes, diabetes, fatty liver disease, or just want to age vibrantly, you’re in the right place. All of my recipes are CGM-tested, low glycemic and designed to keep your blood sugar stable.
Why low glycemic matters
Keeping blood sugar stable is essential for both metabolic health and healthy aging. Blood sugar is your body’s immediate energy source, and it’s also a key signal of how well your metabolism is working. When your blood sugar swings too high or too often, it can negatively affect your energy, your mood, your weight, and your long-term disease risk.
Here’s a short version of what happens: When you eat refined carbohydrates, they break down into glucose, and your pancreas releases insulin to move that glucose into your cells. When blood sugar spikes too high or too often, your cells can become less responsive to insulin, which is called insulin resistance. Over time, that raises your risk of type 2 diabetes. Low glycemic recipes are built to be gentler on that system.
Low glycemic recipes keep your blood sugar steady, which supports your energy, mood, and long-term health. Steady blood sugar can help reduce your risk of chronic disease, improve your energy, support cognitive function, and may help protect your mitochondria by reducing oxidative stress. You can read more in my post Why is Blood Sugar Balance Important?, which was reviewed by Michael Bollinger, M.D.
This salted caramel coffee syrup recipe replaces refined sugar with a lower glycemic sweetener, so you start your morning without a blood sugar spike.
Sugar Free Salted Caramel Coffee Syrup
Equipment
- Small or medium saucepan
- 4-ounce mason jars or bottles
- Liquid measuring cup
- Measuring cups and spoons
Ingredients
- ½ cup monkfruit allulose blend
- 3 tbsp water
- 3 tbsp butter
- 1 tbsp vanilla extract
- ¼ tsp sea salt use code BETH if you order
Instructions
- In a medium saucepan, combine the monkfruit allulose blend, water and butter. Simmer for 3 to 5 minutes, or until the sweetener is melted, stirring occasionally and being careful not to let it burn.
- Remove from heat and stir in the vanilla and sea salt. Add more sea salt to taste, if desired. Caramel will slightly thicken as it cools.
- Store at room temperature. Shake well before using. To reheat, warm on the stove over LOW heat.
Homemade Coffee Creamers
How to use this syrup as a coffee creamer:
Basic Formula
For 8 oz coffee: 1-2 tablespoons syrup + 2-4 tablespoons cream or milk. Start with less syrup and adjust to taste, since the syrup is concentrated.
Dairy Options
Heavy Cream (best for blood sugar stability)
- 2-3 tablespoons heavy cream + 1-2 tablespoons syrup
- Creates a rich, creamy texture similar to store-bought creamers
- The highest fat content keeps blood sugar most stable
Half and Half
- 3-4 tablespoons half and half + 1-2 tablespoons syrup
- Lighter than heavy cream but still creamy
Whole Milk
- ¼ cup whole milk + 1 tablespoon syrup
- Thinner consistency, slightly higher carbs
Non-Dairy Options
Coconut Cream (from canned coconut milk)
- 2-3 tablespoons coconut cream + 1-2 tablespoons syrup
- Rich, creamy, with a naturally sweet undertone
Unsweetened Almond, or Soy milk
- ¼ cup milk + 1-2 tablespoons syrup
- Low calorie and low carb but thinner consistency
- May need more syrup for flavor
Cashew Cream
- Blend ½ cup raw cashews with 1 cup water until smooth
- Use 3-4 tablespoons cashew cream + 1 tablespoon syrup
- Naturally creamy and neutral flavor
Macadamia Milk
- Naturally creamy texture
- ¼ cup macadamia milk + 1 tablespoon syrup
Notes
For best blood sugar stability: Choose high-fat options like heavy cream ot coconut cream over low-fat or nut milks.
Make it frothy: Blend your coffee, cream, and syrup with a frother for 10-15 seconds for a latte-like texture.
Batch prep: Mix your preferred cream with syrup in a jar and keep in the fridge for quick mornings. Shake before using.
Make them into gifts: Fill 4-ounce jars or bottles and add tags, or set them out as a cute set on a tray near your coffee or tea station!
Want more flavors?
Salted caramel is just one of ten syrups. The full collection includes vanilla, gingerbread, pumpkin spice, peppermint, chocolate mocha, chocolate peppermint, hazelnut, lavender, and cinnamon dolce, with instructions for every flavor, on my Substack.
Get all 10 sugar free coffee syrup recipes here 🧡
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