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Low Carb Milks to Enjoy on a Keto Diet


Well, Milk is a high-calorie and high-carb dairy option that can kick you out of ketosis. It can also have some less than positive effects on your body, such as bloating, cramping, excess gas, and other digestive issues. In fact, nearly 70% of the world’s population has some type of milk intolerance. So what are the best dairy-free, low-carb keto-friendly milk options to enjoy on keto?  Whole milk, skim milk, evaporated milk, and even sweetened condensed milk can be replaced with a keto-friendly alternative that helps you improve health and reach your fat loss goals.

Low carb keto-friendly milk options to Enjoy on Keto Diet-

Luckily for individuals on a low-carb or ketogenic diet, there are multiple options to choose from when looking for a low-carb substitute for regular cow’s milk.  These plant-based milk options not only provide a lower carb count, but they can also help those who suffer from lactose intolerance. Just be sure to always read the labels to avoid any artificial ingredients, fillers, or hidden sugars. 


Here are some keto-friendly milk options:
  • Almond milk-

    Unsweetened Almond milk is probably the most widely used milk on keto. It’s inexpensive, sold at most grocery stores, and relatively low in carbs, containing only 1 gram of net carbs per cup (240 mL).

  • Coconut milk

    – Coconut milk is also a good choice for keto, but some brands contain up to 5 grams of net carbs per 1-cup (240-mL) serving. As this is one-fifth of the daily carb allotment for keto, it should be used sparingly. It’s an amazing high-fat, keto-friendly drink and one of the richest in healthy fats, which studies have shown promote HDL cholesterol levels and decrease colon cancer cells.

  • Macadamia nut milk-

    Macadamia nut milk is more expensive than other keto-friendly milks, but it’s the lowest in carbs. One cup (240 mL) contains 1 gram of fiber and 0 net carbs

  • Flax milk- Made from flax seeds, flax milk is high in anti-inflammatory omega-3 fats. One cup (240 mL) contains only 1 gram of net carbs. It’s a perfect option not only for those on a low-carb diet but also for those who are lactose intolerant and/or allergic to soy.
  • Soy milk-

    Unsweetened soy milk contains 1 gram of fiber and 3 net carbs per cup (240 mL). Plus, it provides 7 grams of protein.

  • Cashew milk- Cashew milk contains only 2 grams of net carbs per cup (240 mL) Pea milk. As a legume, peas are naturally high in protein, and pea milk boasts 8 grams of protein and 2 grams of net carbs per 1 cup (240 mL) 
  • Half-and-half- Half-and-half is a combination of whole cow’s milk and heavy cream. It contains only 1 gram of net carbs per ounce (30 mL) and is a good substitute for cow’s milk in coffee and cooking.
  • Heavy cream– Heavy cream is the fatty portion that’s separated from fresh cow’s milk to make butter or whipped cream. It’s high in fat and calories but contains only 1 gram of net carbs per ounce (30 mL).
  • Hemp milk-

    Whether you’re vegan or simply looking for a type of plant-based milk to fit those low-carb macro goals, hemp milk has you covered. Along with being cholesterol- and lactose-free, hemp milk comes packed with calcium, manganese, phosphorus, magnesium, iron, zinc, and vitamin E.One cup serving of hemp milk contains 80 total calories with 7 grams of fat, less than 1 gram of carbs, and 3 grams of protein.

Homemade Low carb Keto Milk Recipes-


Sorting through the litany of milk alternatives on grocery store shelves (and online listings) can be stressful. If you are struggling to find a keto milk substitute you can rely on, try making it yourself.

For Homemade Keto Nut Milk (also works with sunflower seeds):
  • Soak 1 cup of raw nut overnight.
  • Rinse the nuts and add to your blender with 4 cups of filtered water.
  • Blend until smooth.
  • Drain mixture through a muslin cloth or nut bag.
  • Squeeze out the almond milk from the almond meal pulp.
  • Enjoy immediately or store in an airtight container for 3-5 days.
For Homemade Keto Seed Milk (Flax or Hemp):
  • Add ½ cup of seeds and 4 cups of water to your blender.
  • Blend until smooth.
  • Carefully strain the mixture through a muslin cloth or nut bag and discard the pulp (or use it as a substitute from flaxseed meal in vegan keto porridge).
  • Enjoy immediately or store the milk in a sealed container in the fridge for up to a week.
Keto-friendly flavoring options for the home-made nut or seed milk:
  • Use a teaspoon of sugar-free vanilla extract for vanilla flavoring.
  • Blend in your favorite keto sweetener to preferred sweetness.
  • Blend in pure cocoa powder for a keto-friendly chocolate milk substitute.
  • Add cinnamon, ground ginger, pumpkin pie spice mix, and/or other spices.
  • Add a pinch of salt.


When it comes to traditional milk, the answer is no, it’s not compatible with keto. But non-dairy, plant-based alternatives are perfectly fine, providing they’re low enough in carbs.

When buying keto milk substitutes, go for low-carb, higher-fat varieties whenever possible. Almond milk is one keto favorite that’s taking over the non-dairy milk aisles, while coconut milk is also a good option. There are many other great alternatives to choose from, keeping in mind that not all plant-based milk is keto-friendly. Besides replacing milk in your low-carb diet, milk alternatives can help you meet your macros and provide added benefits such as providing important vitamins and minerals. With so many choices out there, there’s a keto-friendly milk alternative suitable for everyone.

So what’s stopping you from starting your own inspiring keto transformation? This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!

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