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THE BEST LOW CARB MILK ALTERNATIVES FOR KETO RECIPES

Are you missing a cold, creamy drink with milk in your daily diet? Or do you have a craving for some deliciously smooth pudding? With a low carb lifestyle, there are several variations you can incorporate into your eating habits

Here are the two best low carb milk alternatives for keto recipes. My best low-carb milk options are almond or coconut milk. In my opinion, they taste the best out of all the other substitutes I’ve tried. Plus, I can use them in most every keto meal or low carb recipe. 

Last Updated: October 2, 2019
3 keto nut milk alternatives

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases. See disclosure.

Low Carb Products to Avoid

Before we begin discussing almond and coconut low carb milk substitutions, be sure you read the ingredients on the back before purchasing any low carb milk alternatives. Some products do contain sugar or rice for some odd reason. I highly recommend avoiding these type of low grade products.

A great Keto Shopping List is always good to have on hand.

We have got a great Collection of the best Kitchen Gadgets you might need in your Keto Pantry.

Almond Milk Low Carb Alternative

The best almond milk is made of almonds with a creamy, smooth texture and a savory, nutty taste. Plus, It contains neither cholesterol nor lactose. It’s typically consumed by the lactose-intolerant and others who wish to avoid dairy products, including vegans. 

Homemade Almond Milk Nutrition

Here are some nutritional facts about almond milk as a low carb alternative.

Commercially, almond milk comes in either sweetened or unsweetened versions and usually enriched with vitamins. 

If unfortified, almond milk has less vitamin D than fortified cow’s milk.

In North America, for example, cow’s milk must be fortified with vitamin D. However, vitamins are added typically to plant milk on a voluntary basis.

These commercial milk substitution products are not the best option but, I’ll share a little secret

Almond and coconut milk in a glassees

— you can easily make it at home!

Would you like to try a homemade almond milk low carb recipe?

This creamy Almond Milk Recipe has only THREE simple ingredients: blender, almonds, and water! Try this homemade almond milk recipe and let me know how you like it!

Low Carb and Keto Milk Nutritional Charts

Keto Coconut Milk 

Coconut milk is the liquid that comes from the grated meat of a mature coconut. We should not confuse it with coconut water. The color and rich taste are attributed to its high oil content, most of which is saturated fat.

In a 100 ml (gram) portion, coconut milk provides 230 calories and is 68% water, 24% total fat, and 2% protein (table). The carbs in coconut milk are about 6%. The fat composition includes 21 grams of saturated fat, which is half of which is lauric acid.

walnuts milk in a glass and jar

Coconut Milk vs. Almond Milk Taste and Nutrition

Coconuts, in general, contain much more calories than almonds so if you are looking at reducing your calorie intake, almonds would be a far better option. However, coconuts tend to be a little sweeter and thicker than your almond milk dairy-free option.

Consider adding coconut milk in dessert recipes for a creamier, more dense flavor. Also, keep in mind both have different nutrients — almond milk vitamins include more calcium, vitamin D and E. Yet, coconut milk has more potassium, vitamin C, iron, magnesium, and protein. 

coconut milk with whole coconut and pieces of coconut in the background

How to Make Coconut Milk from Coconuts

Yes, you can make your own Coconut milk completely from scratch. Not only is it easy to make, but it’s also much healthier and cheaper to buy than store-bought brands.

Here’s how to make coconut milk from coconuts using a desiccated coconut recipe on How to make Coconut Shreds from scratch. You’ll find out what is desiccated coconut and why it works better than raw coconuts. 

Yield: 4 cups

How to make Coconut Milk

Coconut milk inside a wooden basket

The easiest and cheapest way on how to make your own homemade coconut milk from desiccated coconuts. You will be left with additional coconut shreds you can use for breakfast, plus a beautiful coconut cups to serve food into.

Prep Time 20 minutes
Total Time 20 minutes

Ingredients

  • 2 Desiccated​ Coconuts
  • Water

Instructions

  1. Break the coconuts with a hammer or heavy meat tenderizer. Hit it on few sports until it starts cracking.
  2. Crack open the coconut and drain the water.
  3. With a sharp knife, cut through the coconut meat diagonally and vertically to help with removing the meat from the coconut shelves.
  4. With the help of knife try to release the coconut meat first from the side of the cups, pulling outwards.
  5. With a sharp knife or vegetable peeler, clean the brown layer of the coconut meat thoroughly all over. Wash the coconut if needed, so you re left with beautiful white only coconut pieces.
  6. With hand grater, grate the coconut into shreds.
  7. Into a stand mixer or blender, add 2 cups of coconut shreds and 1 liter (4 cups) of room temperature water.
  8. Strain the milk through a muslin cloth, squeezing all of the liquid possible. straining the milk in batches, all of the shreds set aside but do not throw them.
  9. Enjoy

Nutrition Information

Yield

4

Serving Size

1 Cup

Amount Per Serving Calories 52Total Fat 5gCarbohydrates 2gFiber 1g

Did you make this recipe?

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Low Carb Walnut Milk

Walnut Milk is not very popular as previously mentioned Almond or coconut milk.

It is also pretty difficult to find in the shop. The best option is to make your own.

Like most of the nut milk, the recipe is very similar to all. All you have to do is soak the nuts, blend, mix with water and run it through a muslin cloth to get the perfect smooth walnut milk consistency.

keto coconut milk in a glass with white background

Always Soak, blend, strain and squeeze.

Walnut milk compare to others is filled with Omega 3 essential fatty acids and is very high in Vitamin E.This is one of the Low Carb milk, which has got the highest amount of calories as well as fat.

But on the contrary, healthiness, and taste you get from a perfectly homemade Walnut Milk is uncomparable.

Walnut Milk in a jar

What other Low Carb milk Substitutes are there?

Almost any seeds can be transformed into a perfectly rich Keto milk.

Some seeds and nuts you can use:

  • Almonds
  • Coconuts
  • Walnuts
  • Hazelnuts
  • PecansMacadamiaBrazil Nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Hemp seeds
  • Linseeds
  • Sesame seeds
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Hemp seeds
low carb almond and coconut milk in a glasses

All of those are a perfect Low Carb milk altenative for your morning tea or coffee

Use those Keto milk options for your Low Carb Granola or Cereals. Make Keto Dalgona Chia Seeds Pudding or enjoy it on its own.

And just in case you would like to receive all of the future recipes,do not hesitate to sign in for our Newsletter. I try to send one mail per week, always with a new recipe. Do not forget to stay in touch with us on FacebookPinterest or Instagram

As we are discussing Low Carb and Keto Milk alternatives, did you know, there are also a perfect article on how to choose your best Lowest Carb Wine for your evening with your piece of steak?

Are you enjoying a keto diet lifestyle?

What is your preference?

Do you prefer almond or coconut milk?

I’d love to hear your comments below.

3 nut Milks with nutritions added

Low Carb and Keto Recipes using Nut and Seeds Milk Alternatives

Big variety of Nut Milks are available for us to choose. Homemade or store bought, they are not only super tasty but full of nutritions we are all craving for.

If you are still looking for some Low Carb products, visit our recommended site on Amazon, which we participate in as affiliates. Just click on the image below and all will be revealed.

Lakanto has been so kind to offer to all of our subscribers 20% of ALL of their Products using our Coupon Code: LOWCARB-NO CARB

Keto Meal Plan

Customized Keto Meal Plans, recipes & shopping lists delivered weekly. Always 30 or fewer ingredients. Always 20 grams or fewer net carbs. Dairy-free, gluten-free, grain-free, legume-free and Paleo.

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Tammy

Thursday 10th of October 2019

Thank you so much, this is an extremely important and helpful post, !! So awesome thanks.🤩😍

Zuzana

Friday 11th of October 2019

I am glad you found it helpfull

Nadi

Wednesday 9th of October 2019

I had no idea that there were so many different types of milk alternatives that we could use

Zuzana

Wednesday 9th of October 2019

And you can make all of them at home