If you love baking, but often get stumped when substituting regular full cream milk, then I’ll teach you how to make milk from heavy whipping cream.
I’ve done some simple mathematics, taste testing and sweetness ratios that will help you create a keto milk substitute that is identical to regular milk.
On a low carb diet, its impossible to have regular milk simply due to the fact that it has 12g plus of sugar per glass. Milk contains a sugar which is called lactose, which over 70% of people actually can’t digest (say the paleo people). Because of this, 12g of sugar is half your carbohydrate intake for the day on a ketogenic diet.
How To Make Milk From Heavy Whipping Cream
Regular Full Cream Milk has 3.5% milk fat
Heavy Whipping Cream has 35% milk fat
*Here in Australia, heavy whipping cream is the same as pure cream or thickened cream*
So… to create a liquid with 3.5% milk fat from cream, you would need 10X less liquid.
This means that to create the fat percentage of 100ml of milk by using cream, you would need 10ml of cream. Then, mixed with 90 ml of water, this gives the total volume of the milk 3.5% milk fat.
But wait, milk can’t be that simple? You’re right, milk’s flavour comes from the combination of milk fat AND sugar (lactose). For this reason, we need to substitute the lactose for an alternative sweetener, such as erythritol, stevia or monk fruit.
From the taste testing, I’ve done between regular full cream milk, and the keto milk substitute being created here, I’ve found that 1-2 teaspoons of erythritol or 6 drops of stevia will give an approximate sweetness when compared to regular milk.
Tip!
If you are not following a ketogenic diet, feel free to use whatever sweetener you like. If you are following a ketogenic diet, then using a keto-friendly sweetener is important.
No more poorly substituted almond milk or coconut milk in your favourite recipes. You now have the power to create amazing recipes that would have usually required the squint taste test.
I hope you enjoy creating this keto milk substitute, remember to tag me on Instagram with the recipes you create!
Try using this milk substitute in the following keto recipes
How To Make Milk From Heavy Whipping Cream
Ingredients
- 25 ml heavy whipping cream
- 225 ml cold water
- 2 tsp Erythritol (SoNourished) (or 6-8 drops stevia or 2 tsp sugar subsitute)
Instructions
- Mix all the ingredients together, and use chilled.
Need A Keto Shopping List?
Check out my keto foods list with free printable pdf and flavour pairings guide.
Tips & Notes:
Do You Know Your Macros?
Check out my free personalised macro calculator
David Anderson says
Seems to work for me, it’s certainly not hard! Sweetener is almost unnecessary(?), but whatever works for everyone.
I’m having a little trouble with the nutritional math, however. 90 calories from fat (10 grams * 9 cals per gram) makes sense; but that blows away your 83 calories per serving?
My HWC also starts with 0g Protein and 1g Carb per serving; so that’s 0gm and 1.6gm in the final mix. I think.
Pamela says
An additional HUGE beneifit is that heavy cream has a MUCH longer shelf life than milk or 2% milk. I will be trying this instead of pitching 1/2 of my half-gallon of 2% when it goes bad.
Steve Thorogood says
I make my milk substitute this way but also add a pinch of salt. Makes the taste more like real milk.