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Best Keto-Friendly Milk Alternatives

Diet Plans, Blog

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Keto milk
Credit: mindbodygreen.com

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


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

Keto milk
Credit: ketozone.com

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).

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.

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).

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.

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.

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.

For Homemade Keto Nut Milk (also works with sunflower seeds):

Keto milk
Credit: healthfulpursuit.com
  • 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):

Keto milk
Credit: healthfulpursuit.com
  • 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.

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.

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.

Keto milk
Credit: ketozila.com

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…


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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