Can You Drink Almond Milk On Keto?

Can You Drink Almond Milk On Keto?

If you’re following a keto diet, you may wonder if almond milk is a good option. It’s low in carbs and high in healthy fats – ideal for the keto diet. Here are 6 points to remember:

  • Choose unsweetened almond milk without added sugar or flavors.
  • Avoid sweetened varieties with extra sugars or artificial sweeteners.
  • Read labels – some brands may contain thickeners or additives, increasing the carb count.
  • Almond milk is more calorie-dense than others, but can still fit into the keto diet in moderation.
  • Make your own almond milk – then you’ll know exactly what ingredients are included.
  • Almond milk is versatile – use it in recipes like smoothies, soups and baked goods.

Remember, don’t rely on almond milk as your main source of nutrition. Get protein and fiber from whole foods. If you have allergies, check with your healthcare provider before making changes to your eating habits.

Understanding the Keto Diet

To gain a better understanding of the Keto Diet from a dietary perspective, you need to know about the importance of sticking to low carbohydrate consumption. Moreover, when it comes to drinking milk, different types of milk can vary significantly in their effect on your carbohydrate intake.

The Importance of Sticking to Low Carbohydrate Consumption

A low-carb diet is important for Keto dieters. Too many carbs can stop the body from entering and staying in ketosis, which helps with weight loss and better health. Staying within the Keto diet’s carb limit, plus eating high-fat and moderate protein, keeps you in ketosis. A low-carb diet also helps manage blood sugar, improve insulin sensitivity, and lower cholesterol and triglycerides.

How Different Types of Milk Affect Your Carbohydrate Intake

Various Kinds of Milk and their Carb Intake

Milk is seen as a necessary part of a balanced diet, as it is packed with calcium, protein, and other nutrients. But, the number of carbs in each type of milk can differ. Here is a breakdown of the carb content and nutrition of the different types of milk:

Type of MilkCarbohydrates (per cup)Protein (per cup)Fat (per cup)
Skim Milk12g9g0.2g
Lowfat Milk12g8g5g
Whole Milk11g8g8g
Soy Milk4-15g7-9g4-5g

Skim milk has the most carbs due to its low fat content. The fat cells in skim milk are replaced by lactose when fat is taken out during production, hence the higher carb levels compared to whole and low-fat milk. On the other hand, soy milk has less carbs but more protein than cow’s milk.

Those limiting their carb intake can still include dairy in their diets, by choosing the right type of milk based on their carb needs.

Almond Milk and Keto

To optimize your keto diet with almond milk, explore this section on ‘Almond Milk and Keto. Discover the benefits of almond milk for the keto diet and the nutritional value of this non-dairy alternative. Learn how to make almond milk at home and explore factors to consider when purchasing almond milk for keto.

Benefits of Almond Milk for Keto Diet

Almond milk is perfect for those following a keto diet plan. It meets the low-carb needs and has lots of benefits.

  • Fewer carbs than regular milk.
  • Healthy fats for the body.
  • Vitamin E, an antioxidant.
  • Lactose-free.
  • Manage weight loss while on a keto diet.

Plus, almond milk comes in cool flavors and varieties such as unsweetened vanilla or sweetened chocolate. It’s great for shakes, coffee, tea, and smoothies.

Keto dieters need foods with healthy fats. Almond milk is the perfect non-dairy option. Plus, it helps keep carbs low and fat intake high.

Nutritional Value of Almond Milk

Almond Milk: A Low-Carb Nutritional Option!

For those on the keto diet, almond milk is a great choice. It has no lactose or cholesterol, making it heart-healthy.

It’s packed with essential nutrients like calories, fat, protein, carbohydrates, fiber, sugar and vitamins/minerals. Plus, it contains vitamin E, which is an antioxidant for healthy skin.

Unlike cow’s milk, it has no saturated or trans fats. Plus, each cup only contains fifty calories! Some brands are even fortified with calcium and Vitamin D for extra nutrition.

How to Make Almond Milk at Home

Create your own almond milk! It’s a healthy and nourishing alternative to dairy milk. To make it, follow these 6 easy steps:

  1. Soak almonds overnight in water.
  2. Drain the water, and add fresh water to your blender with soaked almonds.
  3. Blend until it’s a smooth liquid.
  4. Use a nut bag or cheese cloth to separate the pulp from the liquid.
  5. Clean out your blender and pour the liquid back into it.
  6. Add vanilla extract, honey, or dates for flavor.

Once you’ve done that, store your almond milk in the fridge for up to 5 days. Home-made almond milk has lots of benefits: less sugar than store-bought, plus natural elements.

Plus, you can also use the pulp and liquid for other creative projects!

Factors to Consider When Purchasing Almond Milk for Keto

When picking almond milk for the keto diet, certain points should be kept in mind. These aspects decide if the milk is suitable for the diet and can help or stop ketosis.

The table shows important factors to look for when buying almond milk for Keto. It’s essential to check these qualities to choose the best lactose-free product.

Carbohydrate ContentLower is better. High carbs may block ketosis.
AdditivesSay no to added sugars and other non-keto-friendly ingredients like soy and vegetable oils.
Fat ContentSee if it has enough healthy fats to meet your diet plan’s fat intake levels.
Creaminess/TextureThicker and creamier is better. It means high fat content.
Nutrition per serving sizeDifferent brands have different serving sizes. It affects carbs, calories etc.

Besides, make sure to choose unsweetened almond milk, not sweetened. Also, homemade almond milk is great but has a short shelf life.

Ultimately, selecting good quality and reasonably priced almond milk will make your keto diet plan more enjoyable.

Some Easy Keto Almond Milk Recipes

Keto Almond Milk Chia Pudding:

Brief Write-Up: This delicious chia pudding is a nutritious and satisfying keto-friendly dessert or breakfast option. Chia seeds are packed with fiber and healthy fats, while almond milk keeps it low in carbs and dairy-free.


  • 1 cup unsweetened almond milk
  • 1/4 cup chia seeds
  • 1 tablespoon keto-friendly sweetener (e.g., stevia or erythritol)
  • 1/2 teaspoon vanilla extract
  • Optional toppings: fresh berries, unsweetened shredded coconut, or chopped almonds


In a mixing bowl, combine almond milk, chia seeds, sweetener, and vanilla extract. Stir well.

Cover the bowl and refrigerate for at least 2 hours, or preferably overnight, to allow the chia seeds to absorb the liquid and create a pudding-like consistency.

Before serving, give the mixture a good stir. Add your favorite toppings and enjoy!

Keto Almond Milk Green Smoothie:

Start your day with a refreshing and nutrient-packed green smoothie that is keto-friendly and dairy-free. The almond milk adds creaminess without the added sugars found in traditional milk.


  • 1 cup unsweetened almond milk
  • 1 cup spinach leaves (fresh or frozen)
  • 1/2 medium avocado
  • 1/4 cup cucumber slices
  • 1/2 teaspoon grated ginger
  • 1 tablespoon chia seeds
  • 1/2 cup ice cubes
  • Optional: keto-friendly sweetener to taste


In a blender, combine all the ingredients and blend until smooth and creamy.

Taste and add sweetener if desired, then blend again briefly to incorporate.

Pour into a glass, and your keto green smoothie is ready to enjoy!

Keto Almond Milk Alfredo Sauce:

This creamy and velvety Alfredo sauce is a fantastic low-carb alternative to the traditional high-carb version. It’s perfect for drizzling over zucchini noodles or grilled chicken.


  • 1 cup unsweetened almond milk
  • 1/4 cup grated Parmesan cheese
  • 2 tablespoons cream cheese
  • 2 cloves garlic, minced
  • 2 tablespoons unsalted butter
  • 1/4 teaspoon nutmeg (optional)
  • Salt and pepper to taste


In a saucepan, melt the butter over medium heat. Add the minced garlic and sauté for a minute until fragrant.

Stir in the almond milk and bring it to a gentle simmer.

Add the cream cheese and grated Parmesan, stirring continuously until the cheese has melted and the sauce is smooth.

If desired, add nutmeg for extra flavor. Season with salt and pepper to taste.

Remove from heat and serve over your favorite keto-friendly dishes.

Keto Almond Milk Hot Cocoa:

Indulge in a comforting cup of hot cocoa without the guilt. This keto-friendly version uses almond milk and sugar-free sweeteners to create a rich and decadent treat.


  • 1 cup unsweetened almond milk
  • 2 tablespoons unsweetened cocoa powder
  • 1-2 tablespoons keto-friendly sweetener (e.g., stevia or erythritol)
  • 1/4 teaspoon vanilla extract
  • Optional toppings: whipped cream (unsweetened), cocoa powder, or dark chocolate shavings


  1. In a small saucepan, heat the almond milk over low-medium heat until it’s warm but not boiling.
  2. Whisk in the cocoa powder and sweetener until well combined.
  3. Add the vanilla extract and continue to whisk until the mixture is smooth and frothy.
  4. Pour into a mug, add your preferred toppings, and enjoy your keto-friendly hot cocoa!

Note: The nutritional values for these recipes may vary based on specific brands and ingredients used, so it’s a good idea to calculate the exact macros using a reliable nutrition calculator. Enjoy your keto-friendly almond milk-based dishes!

Alternatives to Almond Milk for Keto

To find suitable alternatives to almond milk for your keto diet, with coconut milk, hemp milk, and cashew milk as solutions.

Coconut Milk

Coconut Cream Substitute – a great keto alternative to almond milk! Here’s what you need to know: Low in carbs, high in calories, and packing a rich texture and taste. Plus, it contains lauric acid and other nutrients too. Perfect for cooking and baking recipes – you can find it in stores or online.

Looking for a keto-friendly milk substitute that won’t affect your ketosis? Look no further than Coconut Cream Substitute! It has a natural sweetness and creamy texture that’ll give your ketogenic dishes an extra special touch. Just keep in mind it’s high in calories, so watch your portions and daily macros.

Hemp Milk

Hemp Seed Milk – a great dairy-free alternative for those on the keto diet! It’s filled with nutrients and has these benefits:

  • Creamy texture like regular dairy milk (perfect for coffee and latte drinkers);
  • 1g of net carbs per cup;
  • Healthy fats such as omega-3 and omega-6;
  • 5g of protein per cup.

Plus, no lactose or casein! So, if you’re looking for something different to almond milk in your keto diet, hemp seed milk could be the answer. Change up your menu without compromising your carb limit.

Cashew Milk

Cashew milk is an awesome option for the keto diet because of its creamy texture and delicate flavor. It’s low-carb, loaded with healthy fats, and easy to make with just a few ingredients. Plus, it’s packed with vital nutrients like copper, magnesium, and vitamin K. Its smooth consistency makes it ideal for adding to smoothies or as a creamer for coffee or tea that won’t change the flavor.

Other alternatives like coconut milk, hemp milk, and macadamia nut milk can be great on the keto diet, but cashew nut milk stands out with its smoothness and variety. It’s a great way to surprise your taste buds while being kind to your waistline.

Conclusion: Incorporating Almond Milk Into Your Keto Diet

Incorporating almond milk to your keto diet is an awesome way to fulfill dietary dreams. Here are 6 tips to help you add almond milk to your keto diet:

  • Pick unsweetened almond milk
  • Compute the net carbs in each portion
  • Keep tabs on overall daily carb intake
  • Steer clear of flavored and sweetened varieties
  • Think about making your own almond milk for extra control over ingredients and carbs
  • Include almond milk as part of a balanced meal plan for best results

It’s important to remember that not all almond milk is the same, so it’s essential to read labels carefully. Additionally, while adding almond milk to your keto diet can be helpful, it shouldn’t be the sole focus or substitute for nutrient-packed food.

When including almond milk in any diet, including keto, moderation is key. By following these simple steps, you can incorporate this tasty alternative into your diet with ease.

Frequently Asked Questions

1. Is almond milk high in carbs?

Almond milk can be low in carbs, with some varieties containing as little as 1 gram of net carbs per serving. However, it’s important to check the label and make sure there are no added sugars or flavors that could increase the carb count.

2. Can almond milk be consumed on the keto diet?

Yes, almond milk can be consumed on the keto diet. It’s a good alternative to dairy milk, which is higher in carbs. However, it’s important to choose unsweetened varieties and track your intake to ensure you’re staying within your carb limit.

3. Does almond milk contain any nutrients?

Almond milk is a good source of vitamin E and calcium, and is often fortified with additional nutrients like vitamin D. However, it’s important to note that it may not contain as much protein as dairy milk.

4. How much almond milk can you have on keto?

The amount of almond milk you can have on keto depends on your individual carb limit. Generally, a serving of almond milk is around 1 cup, which contains about 1-2 grams of net carbs. It’s important to track your intake and adjust as needed.

5. What are some ways to use almond milk on keto?

Almond milk can be used in a variety of keto-friendly recipes, such as smoothies, keto coffee drinks, and keto-friendly baked goods. It can also be used as a dairy-free alternative in soups and sauces.

6. Can you make your own almond milk on keto?

Yes, you can make your own almond milk on keto. Simply blend almonds with water, then strain out the pulp. Homemade almond milk may be lower in carbs than store-bought varieties, as it won’t contain any added sugars or flavors.