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.
This post has been updated from Jan 2017.
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
A great Keto Shopping List is always good to have on hand.
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
— you can easily make it at home
Would you like to try a homemade almond milk low carb recipe?
This creamy Almond Milk R
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.
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.
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.
- 2 Desiccated Coconuts
- Break the coconuts with a hammer or heavy meat tenderizer. Hit it on few sports until it starts cracking.
- Crack open the coconut and drain the water.
- With a sharp knife, cut through the coconut meat diagonally and vertically to help with removing the meat from the coconut shelves.
- With the help of knife try to release the coconut meat first from the side of the cups, pulling outwards.
- 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.
- With hand grater, grate the coconut into shreds.
- Into a stand mixer or blender, add 2 cups of coconut shreds and 1 liter (4 cups) of room temperature water.
- 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.
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Serving Size1 Cup
Amount Per Serving Calories 52 Total Fat 5g Carbohydrates 2g Fiber 1g
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
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
What other Low Carb milk Substitutes are there ?
- PecansMacadamiaBrazil Nuts
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Hemp seeds
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Hemp seeds
All of those are a perfect Low Carb milk
Usse those Keto milk options for your Low Carb Granola or Cereals.
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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
Instant Pot Keto Cold Start Greek Yogurt
Perfectly easy to make this homemade Instant Pot Keto Cold Start Greek Yogurt is done in no time using your one and only Instant Pot. Soft, rich, creamy extremely tasty and a big part of our Low Carb living, this gluten-free, diabetic-friendly and healthy Greek yogurt could be used for cooking, baking, breakfast, dinners, whatever you desire to.
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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.