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[*][*][*]. It’s abundant in vitamins A, B12, D, phosphorus, selenium, magnesium, zinc, riboflavin, and of course, calcium[*]. It’s packed with fiber  and contains a great amount of protein and calcium[*]. You can also get coconut cream by refrigerating or chilling a can of coconut milk for half a day. Even though these are dairy-free and usually labeled gluten-free as well, we suggest you avoid these on a Keto diet: soy milk, rice milk and oat milk. Keep in mind, however, that there is a wide array of keto-friendly milk substitutes that will be much easier to fit into your diet regardless of how much you consume. involved included whole milk, skim milk, 2% milk, or — possibly the worst of all — non-fat milk. Whether you want to cut carbs or dairy from your diet, there are plenty of milk substitutes you can choose from. Still, you may wonder whether you can drink them on the keto diet. Use cheese as a pizza crust! These are sometimes in the refrigerated section of a supermarket near the regular milk. Keto-friendly, dairy-based milk substitutes*: Heavy cream or heavy whipping cream — This will be the highest fat dairy option for the keto lifestyle. Whichever type you go for, they’re all great for substituting into cake and cookie recipes, adding to your coffee or using as the base for a smoothie. Keep in mind that it … With these low-carb milk substitutes, you can make creamy smoothies, low-carb cereal, and your favorite keto desserts while you reap the benefits of the keto lifestyle. Find the Right Keto Supplements The Takeaway: Solve Your Fatigue on Keto The ketogenic diet may be the most effective weight loss diet ever, but it’s. She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. It’s low in calories, high in good fat, and contains very few carbs. Instead of Greek yogurt, try these dairy-free options instead for Keto yogurt. A word of warning, though: most store-bought nut milks contain sugar, preservatives, flavorings, colorings, thickeners and other additives. Only 2-3g net carbs per bar. The Bottom Line: You Need Low Intensity Cardio Just, Leandrea does it all: she’s a mother of two, a full-time nurse practitioner, and a former competitive dancer. Milk and milk alternatives are tasty drinks and key ingredients in a lot of recipes. Double-check to make sure it contains net carbs and ingredients that are keto-friendly for you. In just fifteen minutes, you’ll have a cheesy, keto-friendly chicken dish on the table. Cheesy Garlic Zucchini Chips Pea protein milk is vegan, nut-free, soy-free, lactose-free, and gluten-free. nut milk (i.e., made from almonds, cashews, macadamia, walnuts, and/or hazelnut). Plus, it’s healthy and Keto-friendly. 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 are great for adding into coffee/tea/smoothies. Information on this site is NOT intended to serve as a substitute for diagnosis, treatment, or advice from a qualified, licensed medical professional. 39 Easy Keto Recipes For Breakfast, Lunch, and Dinner, Why Am I Feeling Tired on Keto? So best to avoid these. Keto Reboot: How to Get Back Into Ketosis, 51 Best Keto Snacks that Won’t Kick You Out of Ketosis, Keto Drinks: What You Can and Cannot Drink on Keto, 15 Keto Starbucks Drinks: How to Order Keto at Starbucks. It has all the tools, information, and recipes needed for you to succeed. These plant-based milk options not only provide a lower carb count, but they can also help those who suffer from lactose intolerance. One recent offering is the IQ Bar — a high-fat, vegan, keto-friendly. Home » Keto Diet » Keto Diet 101 » Keto Substitutes For Dairy [How To Recreate Your Favorite Dishes Dairy-Free], Finding dairy-free keto recipes can be tough –, It seems like most of the keto recipes out there contain large amounts of dairy products and every keto blogger is obsessed with cheese…. Fortunately, there are plenty of keto-friendly milk substitutes to choose from: An 80/20 mixture of heavy cream and dairy-free milk can also provide higher fat content and realistic mouthfeel. This is due to the monounsaturated and polyunsaturated fatty acids it contains[*]. These are just even more concentrated versions of the cans. Ditch “Dirty Keto” 5. Milk is a high-calorie dairy product that can easily kick you out of ketosis. It’s perfect for spreading on Keto pizza bases or using as a dip.