It’s easy to forget that dairy milk is high in carbs and sugar…
…especially with all of the butter, cheese…
…and heavy cream available on the keto diet (from lactose).
As a result, keto milk is not a good beverage to consume….
What is the reason?
This holds true for ALL dairy milks, including whole, 1%, 2%, and skim…
…all of which are far from keto-friendly. Having said that…
..there are plenty of low-carb milk alternatives available in any grocery store.
You’ll be able to find the best milk for keto for your needs…
…whether you’re cutting carbs or dairy from your diet.
Even evaporated keto milk and sweetened condensed milk…
…can be swapped out for a keto-friendly alternative that will…
…help you lose weight and improve your overall health.
Let’s hear Eva’s story…
I just start my keto diet and I have a problem with keto milk…
I feel like it doesn’t help me at all. Like my diet is not progressing…
I’m about to give up until I found we can subtitle keto milk..
…with something like nut milk. I love it!
For instance, all sweetened milks including sweetened versions of keto-friendly milks should be avoided because they are high in carbs from added sugar
healthline
Let’s understand the basic first….
Why Substitute Keto Milk?
Milk has an excessive amount of net carbs…
Lactose, which is found in high amounts for keto milk,…
…is broken down into simple sugars in the gut by the lactase enzyme.
Unfortunately, even a cup of whole milk (dairy milk with the highest fat content)..
…contains 11 grams of net carbs.
Milk should only be consumed in moderation when following a ketogenic diet…
You can consume nearly half of your daily net carb limit…
..(which is typically around 25 grams) just by drinking a glass of milk…
…with breakfast, while also restricting your food choices for the rest of the day.
However, because one tablespoon of whole milk contains only 0.7 grams…
..of net carbs, you can still use it in small amounts in your keto recipes, coffee, or tea.
However, regardless of how much you consume…
;;;there are a variety of keto milk substitutes that will be much easier..
…to fit into your diet. In the next section, we’ll look into these possibilities.
Here we go!
Best Keto Milk Substitutes : Non-dairy and Dairy Options
In general, a high-fat dairy product or an unsweetened plant-based milk…
..made from nuts, seeds, peas, and/or soy will be the best alternatives.
In both cases, the product should have the consistency of milk…
…but contain only a small amount of net carbs.
Keto-friendly, Dairy-based Milk Substitutes:
- Heavy cream or heavy whipping cream — This will be the highest fat dairy option for the keto lifestyle.
- Half & half — Being a mix of half milk and half cream, this is also a great alternative for whole milk. Keep in mind that it will be a bit lower in fat than heavy cream.
Dairy-free, vegan milk substitutes for keto:
Unsweetened coconut milk — Pure coconut milk (i.e., the ingredients are coconut and water) is the highest-fat vegan-friendly milk replacement. Some examples of the best options are Native Forest Organic Coconut Milk and Aroy-D Coconut Milk. Goya Coconut Milk and So Delicious Unsweetened Coconut Milk are good keto-friendly options as well (if you don’t mind the extra ingredients).
- RICH & CREAMY COCONUT MILK: A staple of Thai, Indian & Caribbean cuisines, coconut milk imparts creamy goodness & makes a delicious ingredient in soups, curries, sauces, desserts & beverages. Contains no guar gum.
- MILK REPLACEMENT: Our Organic Coconut Milk may replace dairy milk or cream in some of your favorite recipes with excellent results. Its sourced from certified organic Sri Lankan coconut palms.
- SUSTAINABLY FARMED: We support organic & sustainable farming that avoids GMOs & pesticides. Were proud participants in the Non-GMO Project & want our consumers to know where their food comes from.
- SUPPORT FOR SPECIAL DIETS: Our vegetarian products are ethically sourced & suitable for many special diets including vegan, gluten free, paleo, keto, kosher, organic & low sodium.
- OUR COMMITMENT TO HEALTHY OPTIONS: Our company was born out of a commitment to create delicious & healthy vegetarian foods with convenient preparation for those with busy, health-aware lifestyles.
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Unsweetened almond milk — You can find a vegan keto milk substitute made from virtually any nut. “Milk” made from almonds, cashews, walnuts, macadamias, and even hazelnuts can be found online or on the shelves. Look for the products with the shortest ingredients list and less than 2 grams of net carbs per cup. Elmhurst unsweetened nut milk, So Delicious unsweetened nut milk, and Milkadamia unsweetened macadamia milk are some examples of widely available low-carb options. Just make sure to double-check the label, since each brand has sweetened high-carb products as well.
- RICH BUT : No need to be afraid of the big bad sweetness craving anymore. Silk Vanilla Almondmilk will save you with its smooth rich vanilla goodness & more calcium than dairy milk. Silk Pure Almondmilk is the smart way to indulge your sweet tooth.
- DELICIOUS ANYWAY YOU WANT: At 25 calories a serving, how can you not enjoy the creamy goodness of Silk Vanilla Almondmilk? Kissed with a hint of vanilla, it’s delicious over cereal, with coffee, added to favorite recipes or straight from the carton.
- WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, as nature intended.
- DAIRY FREE AND DELICIOUS: We know you have so many choices for dairy alternatives: soymilk, almondmilk, hempmilk, coconutmilk, cashewmilk, ricemilk, peamilk, goats milk, flaxmilk, and so many more. Silk Almondmilk has been a trusted brand for decades.
- NO COMPARISON: Hold Silks dairy-alternative products up to Veggemo, Freydas, Charged Chocolate, Good Karma, Augason Farms, Milkadamia, Almond Breeze, Meyeberg, Tigers Milk, Instant Milk, Honeyville Farms, Rice Dream, Tempt, Healthworks, or Coconut Cloud. Container Type: Paperboard Car
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Unsweetened seed milk — Flax milk and hemp milk are the two easiest-to-find keto substitutes for anyone with nut and dairy allergies. Read the ingredients label carefully as these products tend to contain other carb-rich ingredients. Look for the flax or hemp milk products with less than 2 grams of net carbs per cup. The best examples of this are Pacific Foods Unsweetened Hemp Milk and Good Karma Unsweetened Flaxmilk (which can both typically be found in Walmart).
- Latin/Botanical Name: Silybum marianum
- Origin: Croatia
- Certified Organic by QAI - In accordance with the USDA National Organic Program Guidelines
- Kosher Certified by Kosher Certification Services
- cGMP Compliant (current Good Manufacturing Practices)
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers recommendations, when provid
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Unsweetened soy milk — Though most soy milk products are far from low-carb, there are several keto-friendly options available. Look for unsweetened organic soy milk, and double-check the nutrition label. It should have no more than 2 grams of net carbs per cup. The most widely-available example of this is Silk Organic Unsweetened Soy Milk.
- DELICIOUS TREAT: Try Silk Organic Soymilk anywhere you enjoy your dairy milk: over your cereal, in your coffee or simply by itself. Even better, every serving pours as much calcium as dairy milk. Plus, Silk soymilk is a good source of soy protein.
- DELICIOUS ANYWAY YOU WANT: How will you enjoy the rich, smooth, decadently smooth taste of Silk Organic Soymilk? Probably with a great big smile on your face! Its delicious in smoothies, baking recipes, cereals, tea, coffee or straight up in a glass.
- WHOLESOME AND NOURISHING: Silk believes in the goodness (and good-for-you-ness) of plant-based foods. Our soymilk, almondmilk, coconutmilk, cashewmilk and other delicious, plant-based products are simple, wholesome and nourishing, just as nature intended.
- DAIRY FREE AND DELICIOUS: We know you have so many choices for your dairy alternatives: soymilk, almondmilk, hempmilk, coconutmilk, cashewmilk, ricemilk, peamilk, goats milk, flaxmilk, and so many more. Silk Soymilk has been a trusted brand for decades.
- NO COMPARISON: Hold Silks dairy-alternative products up to Veggemo, Freydas, Charged Chocolate, Good Karma, Augason Farms, Milkadamia, Almond Breeze, Meyeberg, Tigers Milk, Instant Milk, Honeyville Farms, Rice Dream, Tempt, Healthworks, or Coconut Cloud.
- Packaging May V
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Unsweetened pea protein milk — Whether it’s called pea milk or plant protein milk, the featured ingredient will be pea protein. Ripple Unsweetened Original Plant-based Milk is the most popular keto-approved example of this. It is a great choice for anyone who wants a keto milk substitute that is dairy-free, nut-free, vegan-friendly, and high in protein. Unfortunately, not all pea milk products are keto-friendly, so carefully read the label before use.
- Item Package Length: 9.2cm
- Item Package Width: 14.3cm
- Item Package Height: 17.6cm
- Item Package Weight: 1.065 kilogr
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Let’s move on…
How to Make Your Own Keto-friendly Milk Substitute
Trying to figure out what milk alternative to pick from the shelves…
…of the grocery store (and from the web) can be challenging.
If you are having trouble finding a keto milk substitute…
…you can rely on, try making it yourself.
- Natural Material: Made of 100% natural unbleached cotton cloth, getting rid of synthetics(nylon, polyester) can make life healthier.
- Easier Handling: Cotton nut milk bag will squeeze out the liquid more quickly and easily, output smoothly nut milk without impurities.
- Perfect Weave: The weave of our nut milk bag is 66 x 70, much tighter than cheesecloth grade 90, but not as tight as 200 micron nut milk bag.
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- 6 TYPES OF MILK: Make non-dairy milk alternatives at home / Customizable milk flavors / 6 preset milk making programs with digital touch control - Almond Milk, Oat Milk, Soy Milk, Cashew Milk, Macadamia Milk, Coconut Milk
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For Homemade Keto Nut Milk (also works with sunflower seeds):
- 1 cup of raw nuts should be soaked overnight.
- Rinse the nuts and add 4 cups of filtered water to your blender.
- Combine all ingredients and blend until smooth.
- Drain the mixture through a muslin cloth or nut bag.
- From the almond meal pulp, squeeze out the almond milk.
- Enjoy right away or store in an airtight container for 3-5 days.
For Homemade Keto Seed Milk (Flax or Hemp):
- Blend half cups of seeds and 4 cups of water in your blender.
- Combine all ingredients and blend until smooth.
- Store the milk in a sealed container in the fridge for up to a week.
- Make Rich, Creamy Froth In Seconds: We coffee lovers are serious when it comes to our coffee. The Milk Boss Frother gives that professional finishing touch to your latte, cappuccino, macchiato or hot chocolate. Make delicious foamy creamer for your drinks at home without a trip to Starbucks with your own milk frother. The benefits of having your own electric drink whisk mixer are endless, you can make your own best latte, you know your tastes best.
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- The NutriBullet is the fastest, easiest solution for making nutrient- packed smoothies. Load it up with your favorite whole foods like nuts, berries and spinach, then push, twist and blend your way to a healthier lifestyle.
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Keto-friendly Flavoring Options for Homemade Nut or Seed Milk:
- For vanilla flavoring, add a teaspoon of sugar-free vanilla extract.
- Add your favorite keto sweetener to taste.
- Cinnamon, ground ginger, pumpkin pie spice mix, and/or other spices can be added.
- Put a pinch of salt on top.
- Great for Cooking and Baking: Raw cane sugar substitute thats perfect for cookies, coffee, desserts, and other sweet, sugar-free treats. Tastes, bakes, and cooks like sugar. Great sugar alternative. Made with only monk fruit sweetener and erythritol.
- Matches the Sweetness of Sugar: A healthy cup-for-cup alternative to ordinary raw cane sugar. Monk fruit contains zero calories and is about 250 times sweeter than sugar.
- Lifestyle Friendly: Works with ketogenic, diabetic, candida, paleo, vegan, low-sugar, non-GMO, and all-natural diets. Monk fruit sweetener may help with weight loss. Monkfruit contains natural sugars, mainly fructose and glucose. Add this perfect sweetnees to help enhance your overall health and fitness. Modern day superfood.
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- Premium Allulose Sweetener
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- Ginger is a flowering plant that originated from China.
- It belongs to the Zingiberaceae family, and is closely related to turmeric, cardomon and galangal.
- The rhizome (underground part of the stem) is the part commonly used as a spice. It is often called ginger root, or simply ginger.
- The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.
- Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recip
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- 3-ounces of Happy Belly Pumpkin Pie Spice
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How to Replace Milk with Your Preferred Keto Milk Substitute
For most recipes, replace the milk with a 1:1 substitution ratio…
…regardless of the milk alternative you choose.
If a recipe calls for two tablespoons of milk,…
…you may substitute two tablespoons of your preferred alternative.
There are, however, a few things to keep in mind for an optimal…
…end result with most keto-friendly replacements:
Make sure your keto milk substitute is homogeneous..
…(i.e., there shouldn’t be any separation of water and fat).
You should consider the flavor and fat content of your milk alternative…
Generally, high-fat substitutes add satisfying richness…
…while lower-fat options tend to dilute some of the flavors.
Follow the recipe as closely as you can. You can use half and half…
….light coconut milk, or any other lower-fat keto milk alternative..
…if the recipe calls for low-fat milk. If the recipe calls for whole milk…
….try using heavy cream, full-fat coconut milk, or high-fat nut milk.
Evaporated Milk Substitutes for Keto
Because evaporated milk is just milk with less water…
…there are a number of easy alternatives you can buy or make yourself.
The full-fat coconut milk will impart a coconut flavor to the recipe…
…which will work well with most desserts and curries.
Heavy cream is the most versatile evaporated milk substitute…
…It can be used in sauces, soups, pie fillings, baking, casseroles..
…frozen desserts, and custards.
If heavy cream is too rich for the recipe, half & half is a good substitute…
Using any vegan milk after reducing it by 60% You can make…
…evaporated milk at home by simmering your favorite vegan-friendly…
…milk alternative until you have 40% of the amount you started with.
The options listed here can be used to replace evaporated milk 1:1…
…but make sure you read the tips next to each one to find…
…the best substitute for your keto recipe.
Sweetened Condensed Milk Substitute for Keto
Sweetened condensed milk is far from keto-friendly…
…with around 8 grams of net carbs per tablespoon.
When it comes to finding a good substitute that mimics the flavor…
…without adding sugar, your options are much more..
…limited than with evaporated milk.
Sum Up
Milk is high in carbs, so you should only drink it sparingly or avoid it…
…altogether when it comes to traditional milk.
Fortunately, there are many dairy alternatives that are keto-friendly…
Like nut milk or seeds milk…
Conclusion
No need to worry about milk for your keto diet anymore…
You can just consume keto milk…
Hope this article helps you with your keto milk problems..
Leave a comment or contact us for more questions about keto milk!
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
