
Iced coffee recipes are all over Tiktok and IG but how do you make delicious, healthy iced coffee that is low calorie & high protein? A lot of the new recipes are chocked full of sugar and artificial additives. Let’s break down popular coffee ingredients and recipes and explore healthy options. This can help whether you’re making the coffee at home or getting it from a shop.
Coffee is generally considered a healthy drink or at least low calorie. This can be the case if you’re drinking black coffee but these days people are looking for a bit more depth of flavor.
Popular Iced Coffee Additives
- Sugar: ~16 calories, 4g (all sugar) carbohydrates
- Honey: ~21 calories, 5.8g (mostly fructose & glucose) carbohydrates
- Syrup: ~50–90 (depending on sugar content), 13–22g (mostly sugar) carbohydrates
- Stevia: 0 calories, 0–1g carbohydrates, 0 fats, 0 protein
- Whole milk: ~150 cal/cup, 8g fat, 8g protein, calcium-rich.
- Skim milk: ~90 cal/cup, low fat, 8g protein.
- Almond/Oat Milk: 30–130 cal/cup depending on brand and sweetener.
- Brewed coffee: Virtually no calories, high in antioxidants like chlorogenic acid, contains caffeine (~95 mg per cup).
- Espresso: ~5 calories/shot, higher caffeine concentration (~63 mg/shot).
- Whipped cream: ~50–80 cal per 2 tbsp, saturated fat-heavy.
- Condensed milk: ~130 cal per 2 tbsp, high sugar (~20g), high in calcium
- Protein powder: 110–150 calories, 20–27g protein, 1–5g of carbohydrates, 0.5–3g of fats
- Chocolate syrup: Adds ~50–100 cal per tbsp. Contains sugar and cocoa—flavorful but adds simple carbs.
- Cocoa powder: ~12 calories, 3g of carbohydrates, 0.7g of fats, and many nutrients
Types of Coffee
Not all coffee and iced coffees are the same and sometimes reframing them in your mind can help you make healthier adjustments. High calorie drinks are just fine to drink if you’re considering how they fit in your eating routine. Healthy iced coffee won’t necessarily fulfill that sweet tooth urge so use this chart and look at the nutritional facts when you order.
Summary Table
Recipe | Calories (approx) | Protein | Sugars | Best For |
Classic Iced Coffee | 30–150 | Low–Medium | Low–Medium | Daily sipping |
Iced Latte | 100–150 | Medium | Low | Mornings |
Iced Mocha | 150–300 | Medium | High | Treat or dessert |
Vietnamese Iced Coffee | 150–200 | Low | High | Rich treat |
Protein Shake | 200–350 | High | Medium | Breakfast/Post-workout |
Types of Healthy Iced Coffee
Cold Brew
Cold brew coffee is one of the easiest coffees to make at home and a great way to meal prep your morning pick me up. Brew it the day or two before and leave it in the fridge. Get great depth of flavor with the subtle notes much more noticeable. This can also concentrate the caffeine if you’re looking for a little more push.
Low-Calorie Iced Mocha
Iced mocha is one of the most popular drinks at coffee shops but all of the artificial syrups add up in calories quickly. Try this version for a healthy iced coffee sweet treat.
- 8 oz black iced coffee
- 1 tbsp cocoa powder
- 1 tsp stevia
- 1/4 cup almond milk
- Shake or blend over ice
Protein Iced Coffee
Brew your coffee, mix it with whey, pea, or collagen protein and then pour it over ice. This order makes it much easier to fully mix the powder into the coffee. This works great as a post workout drink or as a meal replacement. As the protein powder will leave you feeling much more full. You might need a little extra sweetener to cover the taste of the protein if you’re not a fan.
- 8 oz cold brew coffee
- 1 scoop vanilla or chocolate protein powder
- 1/2 cup unsweetened almond milk
- Ice and blend
Iced Coffee with Functional Ingredients
Some newer brews include adaptogens, MCT oil, or fiber — offering extra benefits like focus support, gut health, or sustained energy.
- 8 oz iced coffee
- 1 scoop collagen peptides
- Dash of cinnamon and stevia
- Shake with ice for a frothy finish
Healthy Coffee Pods for Iced Coffee Lovers
Pod coffee is one of the most popular methods these days for home brews but that doesn’t mean they’re the same nutritionally as traditional brewed coffee. Pay attention to ingredients. The trick is choosing the right ones — ideally organic, low-acid, and mold-free.
Top Healthy Coffee Pod Brands:
- Purity Coffee Pods – Organic, antioxidant-rich, lab-tested for purity
- Lifeboost Coffee Pods – Low-acid, single-origin, non-GMO
- Bulletproof Coffee Pods – Clean, performance-based blends (great with MCT and collagen)
- High Brew Pods (for Keurig) – Ready for iced coffee; clean ingredients and balanced flavor
Pro Tip: Brew over ice using the “strong” or “iced” setting on your machine. Add a scoop of protein or splash of almond milk for a perfect low-calorie boost.