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<p>Ah, the age-old question for keto enthusiasts: is milk keto-friendly? Let’s dive into this dairy dilemma and explore some tasty alternatives that align perfectly with your keto goals.</p>



<h2 class="wp-block-heading">The Lowdown on Milk and Carbs</h2>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img fetchpriority="high" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/robin-worrall-H5Y2Nb8hreU-unsplash-scaled.jpg" alt="milk with books" class="wp-image-84607" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/robin-worrall-H5Y2Nb8hreU-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/robin-worrall-H5Y2Nb8hreU-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Traditional cow’s milk contains natural sugars, mainly lactose, which add up really quickly in the carb department. A standard cup of milk typically packs around 12 grams of carbs, which can be a significant portion of your daily allowance on a keto diet. </p>



<p>For a lot of us, it doesn’t fit very well into a keto lifestyle. Do what works for you—if it fits your macros and you’re happy with your progress on keto, no need to change up what’s working.</p>



<h2 class="wp-block-heading">Keto-Friendly Milk Alternatives</h2>



<p>Even though milk is off the table for a lot of us on keto, fortunately there’s a world of milk alternatives out there that are much more keto-friendly. Here are a few to consider:</p>



<h3 class="wp-block-heading">1. Unsweetened Almond Milk</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" width="2000" height="1500" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/dhanya-purohit-f5Qpv6wps1Y-unsplash-scaled.jpg" alt="almond milk" class="wp-image-84609" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/dhanya-purohit-f5Qpv6wps1Y-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/dhanya-purohit-f5Qpv6wps1Y-unsplash-1536x1152.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Almond milk is a popular choice for keto folks. It’s low in carbs and has a mild, nutty flavor. Opt for the unsweetened variety to keep those carbs in check.</p>



<h3 class="wp-block-heading">2. Coconut Milk</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-scaled.jpg" alt="coconut products" class="wp-image-84610" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/tijana-drndarski-TaCNAGSC9g4-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Rich, creamy, and decadent, coconut milk is another good option for keto and is great to add a tropical twist to your morning coffee or smoothie.</p>



<h3 class="wp-block-heading">3. Cashew Milk</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1769" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/nikolai-chernichenko-S1HuosAnX-Y-unsplash-scaled.jpg" alt="milk" class="wp-image-84611" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/nikolai-chernichenko-S1HuosAnX-Y-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/nikolai-chernichenko-S1HuosAnX-Y-unsplash-1536x1358.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Cashew milk is creamy and slightly sweet, making it a delightful addition to your keto kitchen.&nbsp;</p>



<h3 class="wp-block-heading">4. Hemp Milk</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1335" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/robert-hrovat-jzHb2uzrHiM-unsplash-scaled.jpg" alt="milk" class="wp-image-84612" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/robert-hrovat-jzHb2uzrHiM-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/robert-hrovat-jzHb2uzrHiM-unsplash-1536x1026.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>For those looking for a plant-based option with a boost of omega-3 fatty acids, hemp milk is a winner.</p>



<h3 class="wp-block-heading">5. Unsweetened Soy Milk</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1500" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/cyril-saulnier-mpSMThAU4OY-unsplash-scaled.jpg" alt="coffee and milk" class="wp-image-84613" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/cyril-saulnier-mpSMThAU4OY-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/cyril-saulnier-mpSMThAU4OY-unsplash-1536x1152.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>Soy milk can be a suitable choice for keto, but be sure to choose the unsweetened version to avoid added sugars.&nbsp;</p>



<h3 class="wp-block-heading">6. Heavy Cream</h3>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/heather-miller-y6NJ5yv8vQo-unsplash-scaled.jpg" alt="cup of coffee" class="wp-image-84614" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/heather-miller-y6NJ5yv8vQo-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/heather-miller-y6NJ5yv8vQo-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>If you’re looking for something ultra-creamy to add to your coffee or recipes, heavy cream is a keto staple. It’s much lower in carbs than milk and adds richness to both sweet and savory dishes.</p>



<h2 class="wp-block-heading">In Conclusion</h2>


<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/andrey-zvyagintsev-I7nJPjkcwvo-unsplash-scaled.jpg" alt="drinking milk" class="wp-image-84615" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/andrey-zvyagintsev-I7nJPjkcwvo-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/andrey-zvyagintsev-I7nJPjkcwvo-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></figure></div>


<p>While cow’s milk may not be the most keto-friendly option due to its carb content, there’s no shortage of delicious milk alternatives to explore.&nbsp;</p>



<h2 class="wp-block-heading">Looking for a low-carb meal?</h2>


<div class="wp-block-image">
<figure class="aligncenter size-full"><a href="https://ketochow.xyz/collections/keto-chow"><img loading="lazy" decoding="async" width="2000" height="1333" src="https://wp.ketochow.xyz/wp-content/uploads/2024/05/cinnamon-roll-OO-jRMKXC4Y-unsplash-scaled.jpg" alt="woman drinking out of straw" class="wp-image-84616" srcset="https://wp.ketochow.xyz/wp-content/uploads/2024/05/cinnamon-roll-OO-jRMKXC4Y-unsplash-scaled.jpg 2000w, https://wp.ketochow.xyz/wp-content/uploads/2024/05/cinnamon-roll-OO-jRMKXC4Y-unsplash-1536x1024.jpg 1536w" sizes="(max-width: 2000px) 100vw, 2000px" /></a></figure></div>


<p>Especially one that tastes like a milkshake? Check out <a href="https://ketochow.xyz/collections/keto-chow" data-type="link" data-id="https://ketochow.xyz/collections/keto-chow">Keto Chow</a>! Keto Chow is a keto-friendly meal shake with 1/3 of your daily recommended nutrients. It comes in over 25 delicious flavors, plus it only takes seconds to make.</p>



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woman working with a glass of milk nearby

Is Milk Keto-Friendly? What Types of Milk can I have on Keto?

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