The Best Nut Milks For Keto

Have you just started keto and realized that you'd miss your daily bowl of cereal or milk and cookies dessert? That's why we've created a list of the best keto milk for you. This article will show you how to replace your favorite milk alternatives with low-carb-friendly options with the most popular brands, products, and recipes that make your keto lifestyle a little easier.

Is milk keto?

The dairy aisle is usually a-okay when you’re following a ketogenic diet, a high fat, low carb way of eating but when it comes to milk, you should do your research (or let us do it for you). You may be surprised to know that a glass of 1% milk has 13g of sugar and 2% milk has 12g net carbs per cup–that's about half of your daily net carb intake!.

Cow’s milk isn’t the only milk drink to avoid on keto, here’s a list of others to stay away from:

  • Rice milk and oat milk: these ingredients are naturally high in carbs, one cup has 21g net carbs and 17g net carbs respectively, making them not suitable as a milk for your keto lifestyle. 
  • Sweetened Condensed Milk: Instead of using this sugar-filled for your baking, (22g sugar in 2 Tbsp), try this recipe instead.
  • Goat Milk: Like cow’s milk, goat milk is high in natural sugars that make it hard to fit into your daily life.
  • Quinoa Milk:

Why substitute milk?

There are many reasons to substitute milk while following a keto diet like reducing sugar and carb intake. As we discussed above, cow’s milk can be high in natural sugars and net carbs compared to its alternatives. Another common reason to switch from cow’s milk on keto is due to lactose intolerance, a dietary restriction like veganism or an allergy.

The good news is that there are plenty of non-dairy, low carb options.

Which milks are keto friendly?

  • Almond Milk: unsweetened almond milk as 0g sugar, 0g net carbs, and 1g fiber per 
  • Coconut Milk: unsweetened coconut milk as 1g sugar, 1g net carbs, and 4g fiber per cup
  • Soy Milk: if you don’t have a soy allergy or intolerance, unsweetened soy milk as 1g sugar, 1g net carbs, and 4g fiber per cup
  • Hemp Milk: unsweetened hemp milk as 0g sugar, 1g net carbs, and 0g fiber per cup
  • Macadamia Milk: unsweetened macadamia milk as 0g sugar, 0g net carbs, and .5g fiber per cup
  • Flax Milk: unsweetened flax milk as 0g sugar, 1g net carbs, and 0g fiber per cup
  • Pea Milk: unsweetened pea milk as 0g sugar, 0g net carbs, and .5g fiber per cup
  • Cashew Milk: unsweetened cashew milk as 0g sugar, 1g net carbs, and 0g fiber per cup 
  • Half and Half: Enjoy in moderation, 1g sugar, 1g net carbs, and 0g fiber per 2 Tbsp (1 cup has over 16g net carbs)
  • Heavy Cream: Enjoy in moderation, <1g sugar, 1g net carbs, and 0g fiber per 2 Tbsp (1 cup has over 6g net carbs)


  • How to make your own nut milk?


    Almond Milk:

    Soak 1 cup of almonds in cold water overnight. After soaking, place almonds, 4 cups of water, sea salt into a high speed blender for 1-2 minutes. Additionally you can add vanilla extract and sweetener of your choice.

    Using  a nut milk bag or thin dish towel, squeeze contents until all of the liquid has been extracted. Store in refrigerator.

    Coconut Milk

    Combine 2 cups of unsweetened shredded coconut with 3 cups of water (add more water if you like a thinner consistency), and a pinch of salt to a high speed blender. Optionally, you can add a sweetener or flavor to your liking. 

    Blend for 2 minutes or until the mixture is smooth. Pour mixture over milk bag and into a large bowl. Transfer to a seal container and store in your refrigerator for up to 5 days.

    Hemp Milk

    Combine ½ cup hemp hearts with 4 cups of water and sweetener or extract of choice in a high powered blender. Blend for one minute until creamy. Pour hemp milk into an airtight container and store in the refrigerator for up to 5 days.

    Can I sweeten my nut milk?

    You can sweeten your nut milk if you choose to. Some people find that sweetening nut milk with this granola is a great way to make it more palatable for their family. If you do choose to sweeten, try using your favorite sugar alternatives like sugar-free maple syrup, Wondrose Sugar Replacer, stevia, monk fruit, etc. When sweetening your beverages, avoid dates, honey, or full-sugar maple syrup which are common non-keto sweeteners for homemade nut milks. 

    The best milks for keto

    ALMOND MILK:

    Almond milk typically has a thin consistency, with a similar consistency to 1% milk and a nutty taste. 

    Blue Diamond Almond Breeze Unsweetened Almond Milk: 

    • 1g carbs
    • 0g sugar
    • 30 Calories 
    • 2.5g Fats
    • 1g Protein

    Silk Unsweetened Organic Almond Milk: 

    • 1g carb
    • 0g sugar
    • 40 Calories 
    • 3.5g Fats
    • 1g Protein

    Califia Unsweetened Almond Milk:

    • 1g carb
    • 0g sugar
    • 35 Calories 
    • 3g Fats
    • 1g Protein

    MACADAMIA MILK:

    Macadamia milk has an off-white color with subtle sweet smell and taste, and neutral flavor. 

    Milkadamia Unsweetened Macadamia Milk: 

    • >1g carbs
    • 0g sugar
    • 40 Calories 
    • 3.5g Fats
    • 1g Protein

    HEMP MILK:

    Hemp milk has a light brown color and nutty and earthy flavor with the consistency of 1% milk. 

    Pacific Foods Unsweetened Hemp Milk: 

    • 0g carbs
    • 0g sugar
    • 60 Calories 
    • 4.5g Fats
    • 3g Protein

    Califia Farms Hemp Barista Blend: 

    • 2g carbs
    • 0g sugar
    • 60 Calories 
    • 5g Fats
    • 1g Protein

    Living Harvest Unsweetened Hemp Milk: 

    • 1g carb
    • 0g sugar 
    • 80 Calories 
    • 8g Fats
    • 2g Protein

    COCONUT MILK:

    Depending on if you purchased refined or unrefined coconut milk, the flavor may vary in the strength of coconut flavor. Additionally, the consistency of coconut milk varies depending on if it’s in carton or full-fat canned option. 


    So Delicious Unsweetened Coconut Milk: 

    • 1g carb
    • >1g sugar
    • 45 Calories 
    • 4.5g Fats
    • 0g Protein

    365 Unsweetened Coconut Milk

    • >1g carb
    • >1g sugar
    • 50 Calories 
    • 5g Fats
    • 1g Protein

    Thai Kitchen Canned Coconut Milk 

    This coconut milk option is a great option for cooking or adding to smoothies. The thickness is less appetizing to use as a cereal milk or as a glass of milk.

    •  3g carbs
    • 1g sugar
    • 120 Calories 
    • 12g Fats
    • 1g Protein

    SOY MILK:

    One of the only milks with complete protein. Soy mily has a mild and creamy flavor, not good for people with soy allergy.


    Silk Soy Milk:

    • 9g carbs
    • 6g sugar
    • 110 Calories 
    • 4.5g Fats
    • 8g Protein

    West Soy:

    • 4g carbs
    • 3g sugar
    • 100 Calories 
    • 5g Fats
    • 9g Protein

    Whole Foods 365 Soy Milk:

    • 3g carbs
    • <1g sugar
    • 70 Calories 
    • 3.5g Fats
    • 7g Protein

    Silk Dairy-Free Soy Creamer:

    Taste: really sweet, can definitely taste the sweetener they added 

    Look: Thick, looks off-white 


    OTHER PLANT-BASED MILK:


    Not Milk:

    • 9g carbs
    • 4g sugar
    • 110 Calories 
    • 8g Fats
    • 4g Protein

    We hope that this list has helped you to make an informed decision about which keto milks are the best for your needs. Although all of these milks are great choices for people consuming a keto diet, it's important to note that not all of them are created equal. For example, some of these milks are low fat, or sneakily sweetened with white sugar. So always be sure to read the nutritional labels carefully before choosing the best option for you.


    Older Post