keto milk alternative

11 Best Low-Carb and Keto-Friendly Milk Substitutes

Dairy milk is one of the most used ingredients for centuries. It goes well with coffee, cookies, cereal, and it is a staple ingredient in cooking and baking. 

Unfortunately, cow’s milk is not ketogenic. It contains a form of sugar called lactose, which can affect blood sugar and therefore prevent ketosis if consumed in large amounts. 

So, those in the keto community are always looking for a good substitute for dairy milk to add to their daily lives.

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In this article, we have selected the most common milk alternatives that are also low-carb and great for those on the keto diet. Our top recommendations are almond milk and coconut milk. 

#1. Almond Milk

almond milk

Almond milk is one of the most commonly used dairy milk alternatives both in the keto community, and the plant-based community. It has a creamy consistency and a white to light tan color, while the taste is nutty and rich. 

You can easily make almond milk by leaving the whole almonds to soak in water from 8 to 48 hours. After soaking, they will be puffed up from having soaked up some water. Then they are put in a blender to blend with fresh water until every almond is ground up, and you get almond milk. 

To separate the ground up almonds (almond meal) and the actual almond milk, you can use a strainer and a cheesecloth. The process is very easy and fast to make. 

Almond milk contains nutrients that come from almonds- it is rich in vitamin E, a powerful antioxidant. 

Almond milk nutritional facts

In the table below is the nutritional information on 1 cup or 244 grams of almond milk. Take into consideration that every brand will have different nutritional information depending on how much water, salt, sweetener (if any), and it can also contain other additives. (*)

Calories36.6 kcal
Fat2.34 grams
Protein0.97 grams
Total Carbs3.2 grams
Fiber0.48 grams
Net Carbs2.72 grams

#2. Coconut Milk

coconut milk

Coconut milk is another favorite for many people. It has a naturally sweet, coconut taste, creamy consistency, and white color. The thickness of the coconut milk depends on its fat content. 

Coconut milk is made by blending grated coconut meat with water until all coconut is finely blended. You can use gauze and sift to strain the milk. What you are left with is the creamy coconut milk and coconut flour (the blended coconut). You can dry and reuse the coconut flour. 

Coconut milk is high in healthy fats and most of them are MCTs (medium-chain triglycerides). 

Coconut milk nutritional facts

Here is the nutritional information of 1 cup or 244 grams of coconut milk. (*)

Calories75.6 kcal
Fat5.08 grams
Protein0.51 grams
Total Carbs7.12 grams
Fiber0 grams
Net Carbs7.12 grams

See more: Coconut milk vs almond milk on keto diet

#3. Soy Milk

Soy milk, or often called soya milk is plant-based milk that was originally a byproduct of tofu. It has a slightly sweet, but mostly neutral taste and that is why you can combine it with both sweet and savory foods and drinks. It has a smooth texture and a white to tan color. 

Soy milk is made by soaking soybeans in water, then grinding them in a blender with water until no big chunks are left. Then they boil the mixture and then strain it through gauze and a sift to separate the soybeans from the soy milk. 

Companies add flavorings such as vanilla, salt, sweeteners, and other additives to the milk to give it a specific taste. Soy milk is high in calcium, potassium, and vitamin B12. 

Some people who follow a very strict ketogenic diet might choose to exclude soy products from their diet. Therefore, soya milk isn’t one of the most optimal keto milk options.

Soy milk nutrition facts

Here is the nutritional information on 1 cup or 244 grams of soy milk. (*)

Calories105 kcal
Fat3.60 grams
Protein6.34 grams
Total Carbs12 grams
Fiber0.48 grams
Net Carbs11.52 grams

#4. Macadamia Nut Milk

Macadamia nut milk is made from macadamia nuts. This milk has a pleasant, almost fruity, rich flavor, a smooth texture, and a white to cream color. 

It is made by soaking macadamia nuts for 8 to 48 hours in water and then blended with filtered water, a pinch of salt, and other seasonings you like- such as vanilla, cocoa powder, or sweeteners. 

This milk is low calorie, but it is rich in healthy fats and calcium. 

Macadamia nut milk nutritional facts

Here is the nutritional information on 1 cup or 250 ml of macadamia milk (*)

Calories55 kcal
Fat5 grams
Protein1 gram
Total Carbs1 gram
Fiber0.5 grams
Net Carbs0.5 grams

#5. Flax Milk

You can make flax milk from flax seeds. The milk has a rich, nutty flavor similar to almond milk. It can vary in color- from light to darker tan color depending on what type of flax seeds you use. 

This plant-based milk is an emulsion of cold-pressed flaxseed oil and filtered water.

You can make it at home by grinding up flax seeds that have been soaking in water overnight. You need to separate the gelatinous substance that is around the seeds from the soaked flax seeds and then you can blend the seeds when with fresh water. 

After blending, you need to strain the mixture to separate the flaxseed meal from the flax milk. Flax milk is rich in omega 3 fatty acids, as well as vitamin E. 

Flax milk nutritional facts

Here are the nutritional facts of 1 cup or 240 ml of flax milk. (*)

Calories24 kcal
Fat2.5 grams
Protein0 grams
Total Carbs1 gram
Fiber0 grams
Net Carbs1 gram

#6. Cashew Milk

Another popular plant-based milk is cashew milk. It is creamy, tasty and you can use it in most recipes that have milk in them. It has a creamy consistency, a nutty taste, and a light cream color. 

Cashew milk is made out of cashews and filtered water. The process is simple and similar to the others in this list. You soak the cashews overnight or you can boil them and then blend them until smooth. 

The unique thing about cashew milk is that you can make it strained and unstrained. The unstrained contains creamy, blended cashews, which gives the milk a unique creamy texture. 

This milk is rich in magnesium, iron, and calcium, as well as vitamin A and vitamin D. Some companies, add additional nutrients to their cashew milk. 

Cashew milk nutrition facts

Here are the nutritional facts of 1 cup or 240 ml of cashew milk. (*)

Calories24 kcal
Fat2 grams
Protein1 gram
Total Carbs1 gram
Fiber0 grams
Net Carbs1 gram

#7. Pea Milk 

Pea milk might sound like it is not supposed to be in the keto diet, since you probably know that peas are not a ketogenic food. However, pea milk is not made from the whole pea, just the extracted pea proteins from yellow peas.

The yellow peas are made into pea flour. Then the protein from the flour is separated from the fiber and starch. You can then blend the pea protein with water and additional seasonings such as salt, sunflower oil, or vitamins.

The milk itself does not have a pea flavor, but a neutral one, that is why you can add seasonings and flavors such as vanilla and cocoa powder to your liking. Pea milk is high in protein, sufficient in fat, and rich in vitamin B12, iron, and calcium. 

Pea milk nutritional facts

Here are the nutritional facts of 1 cup or 240 ml of unsweetened pea milk. (*)

Calories69.6 kcal
Fat4.51 grams
Protein8  grams
Total Carbs0 grams
Fiber0 grams
Net Carbs0 grams

#8. Hemp Milk

Hemp milk is a plant-based dairy milk alternative that you can use on the keto diet. You make it from hemp seeds. What you get is milk with a texture similar to cow’s milk and a taste that is neutral to slightly nutty. 

Hemp milk is made by blending previously soaked hemp seeds with water and seasonings such as vanilla or sweetener. To separate the ground-up seeds from the milk, you can use a cheesecloth and a strainer. 

Hemp milk is rich in calcium, iron, and magnesium. 

Hemp milk nutritional facts

Here are the nutritional facts of 1 cup or 240 ml of hemp milk. (*)

Calories79.2 kcal
Fat8 grams
Protein2  grams
Total Carbs1 gram
Fiber0 grams
Net Carbs1 gram

#9. Pumpkin Seed Milk

Pumpkin seed milk is a rarely used dairy milk substitute, but it is easy and cheap to make and use. The process of making pumpkin seed milk is similar to other kinds of nut milk. It has a muted nutty taste and a creamy consistency.

This plant-based and ketogenic milk can be made by soaking some pumpkin seeds overnight. Then blending them with water and seasonings and straining the mixture to separate the blended seeds from the pumpkin seed milk. 

Pumpkin seeds nutritional facts

Here is a table with the nutritional information on 1 cup or 65 grams of pumpkin seeds. Take into consideration that the pumpkin seed milk will have a greatly reduced nutritional value when compared to the pumpkin seeds. (*)

Calories285  kcal
Fat12.4 grams
Protein12  grams
Total Carbs34.4 grams
Fiber11.8 grams
Net Carbs22.6 grams

#10. Pili Nut Milk

Pili nut milk is another rarely used milk. Pili nuts are not very popular, but they are low-carb and sufficient in fats. 

You can make pili nut milk by soaking them overnight and then blending the soaked nuts in a blender. Then strain the liquid and separate it through a cheesecloth. You will get creamy, tasty milk that is a cross between macadamia and cashew milk. 

Pili nuts nutritional facts

Here is a table with the nutritional information on 1/4 cup or 30 grams of pili nuts. Take into consideration that the pili nut milk will have a greatly reduced nutritional value when compared to the pili nuts. (*)

Calories210 kcal
Fat24 grams
Protein3 grams
Total Carbs1 gram
Fiber1 gram
Net Carbs0 grams

#11. Brazil Nut Milk

Brazil nut milk is a plant milk made from brazil nuts. You can make this milk by a similar process as other kinds of nut milk. The taste is slightly nutty and it has a creamy texture and a white to tan color. 

To make brazil nut milk you need to soak the nuts overnight and blend them with water. Then strain the mixture through a cheesecloth or milk bag and separate the ground up brazil nuts from the milk.

Brazil nuts are rich in selenium and healthy fats.

Brazil nuts nutritional facts

Here is a table with nutritional information on 28 grams of brazil nuts. Take into consideration that the brazil nut milk will have a greatly reduced nutritional value when compared to the pili nuts. (*)

Calories187 kcal
Fat19 grams
Protein4.06 grams
Total Carbs3.33 grams
Fiber2.13 grams
Net Carbs1.2 grams

Bottom Line

Can you drink almond milk on a keto diet?

Yes, almond milk is a great keto-friendly milk substitute.

Is soy milk keto-friendly?

Yes, soy milk is keto-friendly as long as there are no added sugars and additives and you’re not allergic to soy products. 

Conclusion

In this article, we have listed the best low-carb and keto milk alternatives. Now, you can enjoy your dairy milk-free keto journey with many flavorful substitute options, and most importantly, low carb and keto-friendly kinds of milk.

*photo by makidotvn/depositphotos

11 Best Low-Carb and Keto-Friendly Milk Substitutes
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